Apple cider vinegar: Health Benefits and Uses

The Apple cider vinegar is from fermented apple juice. It has a pale to medium amber color and a sour taste, and it is frequently used in cooking, as a salad dressing, and as a natural remedy for various health problems. The fermentation process converts the natural sugars in apples into acetic acid, which gives the vinegar its distinctively tangy flavor. 

The process results in the formation of health-promoting probiotics and enzymes and significantly less sugar and calories than apple cider or apple juice. It has been used for centuries as a natural remedy and condiment and a treatment for various ailments by the ancient Greek physician Hippocrates. It is popular nowadays because of its versatility in cooking and potential health benefits.

Its numerous health benefits include weight loss, digestion improvement, and immune system support.

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Here are 13 Health Benefits of Apple Cider Vinegar

1. High in antioxidants.

The primary active component in vinegar, acetic acid, which is thought to be the source of its health benefits, is produced when apple sugar ferments into apple cider vinegar. Organic, unfiltered apple cider vinegar also contains “mother,” which comprises amino acids, antioxidants, proteins, enzymes, and friendly bacteria. 

2. Regulates blood sugar levels

In one small study, people who ate white bread and drank vinegar had 31% less sugar in their blood. A study on animals showed that giving diabetic rats apple cider vinegar for four weeks significantly lowered their blood sugar. Also, eating vinegar helped make insulin work better by up to 34%. Mix one to two tablespoons into eight ounces of water to stabilize your blood sugar, and drink it before each meal. Also, eating moderate amounts of carbs, eating more fiber and protein, and getting regular exercise can help lower blood sugar even more.

3. It can help kill harmful bacteria.

Vinegar has been used for a long time as a cleaner and natural preservative. Its main ingredient, acetic acid, can kill harmful bacteria or stop them from growing. For centuries, apple cider vinegar has been used to clean wounds, remove nail fungus, lice, warts, and ear infections, and preserve food. Word of mouth says that diluted apple cider vinegar may help with acne.

4. Enhances weight loss

Recently, apple cider vinegar has been getting a lot of attention. Fitness gurus and natural health experts have been recommending this diet as a fast way to lose weight. Studies show that people who ate just two tablespoons of apple cider vinegar every day for 12 weeks lost almost four pounds without changing their diet or way of life. Research suggests that it may make you feel fuller, which can help you eat less and lose weight faster. Apple cider vinegar, a healthy diet, and being active are all things you need to do to lose weight healthily.

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5. Helps Detox and Cleanse the Body

Detoxification helps the body eliminate dangerous toxins, which can cause serious health problems. The liver is the body’s main filtering organ, and people who like it say it helps the liver do its job. Even though research doesn’t directly back up this claim, it’s a perfect idea because it is antibacterial and antifungal.

6. Lowers cholesterol

Cholesterol is a substance that looks like fat and can build up in the arteries, making them narrow and hard. By lowering cholesterol, apple cider vinegar is good for your heart health. In a study on rats, giving them apple cider vinegar lowered their levels of bad LDL cholesterol and triglycerides and raised their levels of good HDL cholesterol. Other ways to lower cholesterol are to eat less sugar and refined carbs, more healthy fats, and fish.

7. Improves Skin health

It has been shown that apple cider vinegar can help heal scars and treat acne. It has acetic acid, lactic acid, succinic acid, and citric acid, all of which shows to stop the growth of Propionibacterium acnes, the bacteria strain that causes acne. A study published in the Journal of Cosmetic Dermatology found that treating acne scars with lactic acid for three months improved the skin’s texture, pigmentation, and appearance and made the spots lighter. Some other ways to treat acne at home are to eat probiotic foods, use healing masks and toners, and keep the skin moist.

8. Improves Gut Health and Digestion

ACV’s ability to clean the body of toxins is a big part of how it helps keep the gut healthy and treats GI problems. It helps keep the gut microbiome healthy by getting rid of harmful bacteria.

Vinegar can help with more than just digestive problems. It can also help with several bowel diseases. An ACV diet, which also aids in constipation and bloating, can help with Irritable Bowel Syndrome (IBS). 

9. Reduces blood pressure

Heart disease is more likely to happen if you have high blood pressure. Apple cider vinegar can help because it keeps the heart healthy and strong. Studies on rats showed that giving them acetic acid, the main ingredient in vinegar, lowered their blood pressure. Other natural ways to lower blood pressure are to eat more magnesium, potassium, and fiber, eat less salt and processed foods, and eat more whole foods.

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10. Helps reduce inflammation

When we think about how apple cider vinegar affects inflammatory conditions like arthritis and joint pain, we can see it is suitable for inflammation. ACV is often part of anti-inflammatory diets because it has a lot of antioxidants and flavonoids. Also, it helps keep the gut microbiome in good shape, lowers inflammation, and may help with autoimmune diseases.

11. It’s a food preservative

Pickles and pigs’ feet have been preserved with vinegar for centuries, and now this natural preservative is finding its way into processed meat and poultry products. Most home pickling uses 5% distilled white vinegar, but apple cider vinegar, with its mellow, fruity flavor, is a popular alternative. The results of studies have varied, often depending on the type of fruit or vegetable and the amount of time spent in the vinegar solution. The National Collaborating Centre for Environmental Health in Canada warns that vinegar can harm the product’s organoleptic properties and have limited antimicrobial efficacy.

12. Relieves Symptoms of Acid Reflux

Gastroesophageal reflux disease (GERD) happens when acid from the stomach flows back up into the esophagus; this can cause heartburn, belching, and nausea. Apple cider vinegar may help by adding more acid to the digestive tract, which can help relieve the pain. A case study of a 73-year-old woman with Parkinson’s disease found that when she took apple cider vinegar, DGL licorice, a probiotic, and a magnesium supplement together, her acid reflux symptoms got better by 50% after five days and went away thoroughly after one month.

 13. Apple cider vinegar helps with mosquito and bug bites

It is a well-known home remedy for relieving the sting or itching caused by bug bites. It also helps treat skin infections and acne, lice, and dandruff, a natural wart remover and anti-aging medicine.

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Uses of Apple cider vinegar


  • You can use it in many things, from natural bug sprays and cleaners to whitening teeth and getting rid of toxins.
  • It is often a key ingredient in detox drinks, and some popular DIY uses include hair rinse, homemade bug spray, antifungal spray, apple cider vinegar toner, and detox foot baths. 
  • It has been used as a home remedy for a long time and in salad dressings, pickles, and marinades.
  • You should drink a standard amount of apple cider vinegar daily, such as in a glass of water, as a salad dressing, or as part of a marinade. 
  • Some people take supplements in the form of gummies or capsules that have the same amount, but there needs to be more research on how well these supplements work.
  • Mix 15 to 30 mL (1-2 tablespoons) of it with 240 mL of water and take it before meals. 
  • Apple cider vinegar with “mother” that is organic and fresh is best.
  • Do not apply it directly on the skin because it could hurt it. Before using apple cider vinegar as medicine, talk to a doctor or nurse and follow the directions on the bottle.

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Apple cider vinegar has been found to have health benefits, such as killing bacteria, lowering blood sugar, and helping people lose weight. It is also safe and has many uses outside medicine, such as natural hair conditioners, skin care products, and cleaning products. 


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  1. […] Apple cider vinegar may help treat bacterial-caused diarrhea because of its antibacterial properties. On the other hand, clinical investigations have not demonstrated that it is effective. Dissolve one teaspoon of apple cider vinegar in a cup of water and swallow this mixture twice a day until the condition improves. […]

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