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Apple cider vinegar is the result of apple juice that is processed through fermentation so that it contains acetic acid and polyphenol antioxidants that are beneficial to the body's health. |
Little-known benefits of apple cider vinegar
In everyday life, apple cider vinegar is needed in helping the cooking process, helping in the treatment of body health and even apple cider vinegar can also be used to clean household appliances that have stains that are difficult to clean.
Apple cider vinegar is the result of apple cider fermentation processing, by going through this fermentation process, apple cider vinegar contains probiotic bacteria that can help maintain gastrointestinal health.
The benefits of apple cider vinegar are quite a lot because apple cider vinegar can help maintain healthy skin to help regulate blood sugar levels. Apple cider vinegar has antimicrobial and antioxidant effects.
Thenutritional content contained in apple cider vinegar includes potassium, phosphorus, magnesium, calcium and iron. Well, this nutritional content can make apple cider vinegar useful for maintaining a healthy body.
Here are the benefits of apple cider vinegar for body health:
1. Helps regulate blood sugar levels
Apple cider vinegar can help increase insulin sensitivity, especially when someone consumes high-carbohydrate foods, apple cider vinegar will work to slow down the process of releasing sugar from food into the blood.
This condition will help prevent a sudden rise in blood sugar levels after consuming foods that have high carbohydrates.
Type 2 diabetes sufferers will be characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.
Well, apple cider vinegar can help maintain blood sugar levels in a normal position because high blood sugar levels are the main cause of premature aging and various chronic diseases.
A 2009 clinical trial showed that consuming apple cider vinegar can have a beneficial impact on glycemic index and oxidative stress in people with diabetes and dyslipidemia.
Likewise, a 2021 clinical trial review has shown that consuming ACV can benefit glycemic status in adults.
Although apple cider vinegar is generally safe to consume, but for someone who takes blood sugar lowering drugs, you should consult first if you are going to consume apple cider vinegar.
2. Helps to lose weight
If you consume apple cider vinegar before meals, the long-term effect will be to lose weight. However, the benefits of apple cider vinegar in aiding weight loss are not that great.
In a study conducted in “Bioscience, Biotechnology, and Biochemistry”, it was shown that consuming apple cider vinegar for 12 weeks regularly can reduce weight and eliminate belly fat.
In some studies, it has been shown that vinegar can increase satiety, resulting in consuming fewer calories and resulting in weight loss.
In addition, in a short-term study, participants who consumed apple cider vinegar with a meal containing solid foods experienced appetite suppression for 120 minutes after a meal and reduced snacking for 3 to 24 hours.
In one randomized controlled trial conducted in 2024, significant reductions in body weight between 6 - 8 kg, body fat ratio, waist and hip circumference, body mass index, blood sugar, fat and cholesterol were obtained.
In someone who consumed 3 doses of apple cider vinegar or the equivalent of 15 milliliters per tablespoon daily for 12 weeks.
However, losing weight must be followed by maintaining a healthy diet and doing exercise.
If you want to try a diet using apple cider vinegar, you should first consult with an expert doctor to ensure its safety.
3. Able to kill harmful bacteria
The acetic acid content contained in apple cider vinegar will be able to make food cleaner and more hygienic. This is because vinegar can help kill pathogens including some strains of bacteria.
This is because acetic acid can kill harmful germs so vinegar can clean food so apple cider vinegar is often consumed with fresh vegetables, raw vegetables and salads.
More than 2000 years ago, the father of modern medicine Hippocrates used vinegar to clean wounds for disinfection.
In addition, research into vinegar as a food preservative shows that vinegar can inhibit the growth of E. Coli bacteria that can spoil food.
4. Helps protect body cells
Fruits, vegetables, coffee contain polyphenol antioxidants which are useful as body cell protectors from various kinds of dangerous diseases and cancer.
Likewise, apple cider vinegar turns out to have polyphenol content so that apple cider vinegar can help protect body cells.
5. Helps nourish the skin
The skin will naturally contain a small amount of acid and acid levels may be reduced in someone suffering from eczema. To treat dry skin and eczema (eczema), apple cider vinegar can be used as a natural skin treatment.
This is because using diluted apple cider vinegar topically can balance the skin's natural pH and thus increase the skin's protective layer.
However, research does not always support this and warns that apple cider vinegar can irritate the skin in certain people with eczema.
Therefore, avoid applying undiluted vinegar to the skin as it may cause burns.
6. Prevents nail fungus
If the nail is attacked by nail fungus or onychomycosis, a fungal infection will occur in the nail. This condition, if not resolved immediately, the nails will become brittle.
To overcome this nail fungus, you can use apple cider vinegar mixed into warm water.
Then soak the nails for 15 to 30 minutes, 2 times a day. After soaking, wash with clean water and dry the nails. Keep the nails moist so that the fungus does not develop.
Although apple cider vinegar is beneficial for health, do not consume apple cider vinegar just like that.
We recommend that apple cider vinegar be used to add to dishes that are processed or can consume apple cider vinegar with one glass of water, with a dose of between 1 to 2 teaspoons of apple cider vinegar to 1 to 2 tablespoons of apple cider vinegar.
However, it is best to consume apple cider vinegar in small doses first and then increase the dose slowly so as not to cause negative effects.
The main active compound of vinegar is acetic acid, the acetic acid content is about 5% so that acidic vinegar gives a strong sour smell and taste.
7. Improves heart health
Heartdisease has become one of the causes of death or known as the “silent killer”.
This is because many of those who are still quite young, suddenly die of heart disease and previously they did not show symptoms or visible indications.
In 2020, human and animal studies have shown that apple cider vinegar has the potential to reduce levels of high-density lipoproten, low-density lipoproten, triglycerides and total cholesterol.
Then continued in 2021, research was conducted in humans which showed that apple cider vinegar can be beneficial for total cholesterol levels. However, more research is still needed before reaching a strong conclusion.
How to consume apple cider vinegar
In consuming apple cider vinegar, it should be incorporated into dishes or can be added to foods such as salad dressing, homemade mayonnaise.
The recommended dose is between 1-2 teaspoons to 1-2 tablespoons mixed into 1 glass of water.
Avoid consuming large doses of apple cider vinegar as it can cause side effects such as tooth enamel erosion and potential drug interactions.
Here are the side effects of consuming apple cider vinegar in large doses :
- Causes indigestion
- Lowers potassium
- Erodes tooth enamel
- May cause burning of the skin and throat
- Interacts with certain medications such as diuretics and some diabetes medications
To avoid side effects such as indigestion or acid reflux at night, it is best to consume apple cider vinegar 2-3 hours before bedtime.
Apple cider vinegar gum, what are the advantages ?
It turns out that apple cider vinegar is processed in the form of jelly candy which will also have similar benefits to consuming a little apple cider vinegar. In addition, apple cider vinegar gum usually contains beneficial vitamins and minerals.
However, the reality is that although consuming apple cider vinegar jelly candies is the same as consuming apple cider vinegar, some jelly candies may contain sugar which can interfere with the positive effects on blood sugar.
Thus the review of our article about apple cider vinegar, both about the benefits, side effects and how to consume it. As long as consuming apple cider vinegar is not excessive and diluted first with water, it will be safe for consumption.
Hope it's useful for you!
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