For centuries, apple cider vinegar has been used for various purposes, ranging from cooking and cleaning to medicine. In this article, let’s explore the top 7 benefits of apple cider vinegar and why you should consider incorporating it into your diet.

1: Weight Loss

Apple cider vinegar has been shown to aid in weight loss. A study published in the Journal of Functional Foods found that consuming apple cider vinegar with a high-carb meal can reduce the feeling of hunger, leading to a decrease in calorie intake. Scientists believe that the acetic acid in apple cider vinegar may help suppress appetite and increase metabolism, leading to weight loss.

Additionally, a study published in Bioscience, Biotechnology, and Biochemistry found that participants who consumed apple cider vinegar for 12 weeks had significant reductions in body weight, body mass index (BMI), waist circumference, and visceral fat. The fat that surrounds organs in the abdomen, known as visceral fat, increases the risk of several diseases including heart disease, diabetes, and cancer.

It’s worth noting that while apple cider vinegar may aid in weight loss, it should not be relied upon as the sole method of weight loss. A healthy diet and exercise routine are essential for achieving and maintaining a healthy weight.

2: Lower Blood Sugar Levels

Apple cider vinegar has also shown to improve insulin sensitivity and lower blood sugar levels, making it beneficial for people with diabetes. A study published in Diabetes Care found that consuming apple cider vinegar before a meal can significantly lower post-meal blood glucose levels in people with type 2 diabetes.

In another study, participants with type 2 diabetes who consumed apple cider vinegar before bed had lower fasting blood sugar levels the following morning. Although further research is necessary to fully comprehend the effects of apple cider vinegar on blood sugar levels, existing studies indicate that it can be a useful tool for managing diabetes.

3: Improved Digestion

Apple cider vinegar can help improve digestion by increasing stomach acid production. This can aid in the breakdown and absorption of nutrients from food. It can also help alleviate symptoms of acid reflux and heartburn.

Additionally, apple cider vinegar contains pectin, a type of soluble fiber that can help promote regular bowel movements and prevent constipation.

To reap the benefits of apple cider vinegar for digestion, you should dilute it in water and consume it before meals. Drinking it straight can be harsh on the esophagus and tooth enamel.

4: Lower Cholesterol Levels

Apple cider vinegar has shown reduced cholesterol levels in animals. Although research on the effects of apple cider vinegar on humans is limited, the British Journal of Nutrition published a study suggesting that consuming apple cider vinegar can lower cholesterol levels in individuals with hyperlipidemia, a condition characterized by high levels of fats in the blood.

In the study, participants who consumed apple cider vinegar for eight weeks had significant reductions in total cholesterol, triglycerides, and LDL cholesterol (the “bad” cholesterol).

5: Boost Immune System

Apple cider vinegar has antibacterial and anti-fungal properties, making it beneficial for boosting the immune system. Studies show it helps fight off infections and prevent the growth of harmful bacteria in the body. Additionally, apple cider vinegar is a good source of vitamin C, which is essential for immune function.

6: Improved Skin Health

Apple cider vinegar can be beneficial for improving skin health. Its antibacterial and anti-fungal properties can help prevent acne and other skin infections. It can also help balance the pH of the skin, which can improve its overall appearance.

To use apple cider vinegar for skin health, you should dilute it in water and apply it to the skin as a toner. It’s important to avoid using undiluted apple cider vinegar on the skin, as it can cause irritation and damage.

Benefit 7: Natural Cleaning Solution

Apple cider vinegar can be a natural and effective cleaning solution for your home. Its acidic properties can help break down dirt, grime, and stains, making it a great alternative to chemical-based cleaning products.

To use apple cider vinegar as a cleaning solution, mix equal parts apple cider vinegar and water in a spray bottle. You can use it to clean surfaces such as countertops, floors, and bathrooms. You can also use ACV to remove stains from clothing.

Takeaway:

In summary, there are several proven benefits of consuming apple cider vinegar. It can aid in weight loss, lower blood sugar levels, improve digestion, lower cholesterol levels, boost the immune system, improve skin health, and serve as a natural cleaning solution. Although more research is necessary to fully comprehend the effects of apple cider vinegar on these benefits, incorporating it into your diet and lifestyle can be a simple and effective way to improve your overall health and wellbeing.

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