The Elixir of life - Apple cider vinegar
Apple cider vinegar has been considered a vital health remedy for centuries. It’s believed to have been used as far back as 10,000 years ago as a condiment, preservative and as a healing elixir.
You’ve no doubt seen plenty of stories on your Facebook or Pinterest feed touting apple cider vinegar as a fat-melting elixir that can help you lose weight. But does it actually work?
What is Apple Cider Vinegar?
Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.
Apple cider vinegar has a long history as a home remedy, used to treat things like sore throat and varicose veins. There isn’t much science to support the claims. But in recent years, some researchers have been taking a closer look at apple cider vinegar and its possible benefits.
Nutritional Composition
Apple cider vinegar is the fermented juice of crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C, antioxidants and amino acids. Diluted apple cider vinegar contains zero calories per tablespoon (tbsp), as well as no fat, carbohydrates, protein, or fiber. You can think of it as a great way to add a burst of flavor to foods without adding calories or extra salt.
Potential Health Benefits
Proponents claim that apple cider vinegar may boost your health in a variety of ways. Science backs up some of these claims.
1. Better blood sugar levels
Drinking a teaspoon of raw apple cider vinegar may increase insulin sensitivity and reduce blood sugar levels. However, one must not consider this as a natural remedy for prolonged or uncontrolled diabetes and ignore sound medical advice.
2. Weight loss
Raw apple cider vinegar can aid in weight loss in several ways. Drinking 1–2 teaspoons of ACV in a glass of water before a meal will help to suppress your appetite. This is due to the pectin in the apples, which is a water soluble fiber that helps you feel fuller quicker.
In addition, ACV stimulates the breakdown of proteins and the digestion of fats which helps speed up your metabolism and decreasing the digestion time of fats, allows your body to absorb less of it. Apple cider vinegar shouldn’t be considered a superfood for weight loss as their is no specific food that can make one lose or gain weight. An overall healthy diet and regular exercise is what matters for weight management.
3. Reduced gas, bloating & heartburn
Drinking raw apple cider vinegar diluted in water before a meal can thwart the symptoms of bloating and heartburn by increasing stomach acid. Too much stomach acid is often thought to be the culprit for heartburn, but the opposite is usually the case. In addition, drinking a glass of water with 1–2 teaspoons of ACV when you’re having stomach discomfort can help to calm it down.
Apple cider vinegar’s interaction with the body would vary from individual to individual and for some it may increase incidences of heart burn and acidity.
4. Detoxification
The acids in raw apple cider vinegar bind to toxins and help carry them out of the body. In addition, it helps to purify the blood, detoxify the liver and improve circulation. Including raw apple cider vinegar in your diet can also help alleviate symptoms of constipation helping to release waste and toxic material from your body. Even though our body is able to ‘self-detoxify’ itself through various complex mechanisms, ACV is just there to lend a helping hand (and is not a necessity).
5. Clear Skin
So many people have experience clearer skin by introducing raw apple cider vinegar into their daily routine. As discussed above, because of it’s detoxification properties, it’s only natural that apple cider vinegar will also help to detoxify your skin, your largest detoxification organ.
Risks & Side Effects
While there may be no cause for alarm if you are generally healthy, there are some potential effects to be aware of, particularly if the concentration is too strong or is in contact with your body for too long.
- Because of its high acidity, drinking a lot of apple cider vinegar can damage your teeth, hurt your throat, and upset your stomach.
- It may also cause your potassium levels to drop too low. Your muscles and nerves need that nutrient to work the way they should.
- It might cause some medications to not work as well. These include diuretics (medicines that help your body get rid of water and salt) and laxatives.
- And of course, its strong taste might not be for everyone.
- Applying apple cider vinegar to the skin has been reported to cause chemical burns even after one use.
There are many anecdotal uses and some preliminary evidence suggesting that apple cider vinegar may help certain conditions. While you might find that you benefit from its properties, large-scale clinical trials are needed before it can be recommended as a treatment for any health condition.
If you’re considering using apple cider vinegar for any health purpose, be sure to speak with your healthcare provider to see if it’s right for you, rather than self-treating and avoiding or delaying standard treatment.
References:
- https://www.webmd.com/vitamins/ai/ingredientmono-816/apple-cider-vinegar
- http://tagteam.harvard.edu/hub_feeds/2406/feed_items/1602742
- https://www.webmd.com/diet/apple-cider-vinegar-and-your-health#1
- https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/
