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Apple cider vinegar is one of those grandma's medicines that are beneficial in treating a long list of ailments. It is a light yellow-brown color and is often sold unfiltered and unpasteurized with a dark, cloudy sediment called mother of vinegar (consisting mainly of acetic acid bacteria) settled at the bottom of the bottle. It is made by fermenting fresh and ripe quality apples through a rigorous process to develop into vinegar. During this process, sugar in the apple is broken down by bacteria and yeast into alcohol and then into vinegar. Apple cider vinegar contains acetic acid as the main ingredient (like other types of vinegar) and other acids (like lactic, citric and malic acids), vitamins, mineral salts, and amino acids.
Apple cider vinegar is used primarily for health purposes and purported to treat numerous diseases and health conditions. Although the origins of this medicine are unknown, Hippocrates, who is father of Medicine, used this vinegar around 400 B.C. for its health benefits. Even Columbus had barrels of vinegar on his ships for the prevention of scurvy. Apple cider vinegar (ACV) gained special importance in 1958 when D.C. Jarvis's popularized it in his book, "Folk Medicine: A Vermont Doctor's Guide to Good Health." Since then it has been touted as a cure-all.
The health benefit of Apple Cider Vinegar has been documented through thousands of years. Here is a comprehensive list of the same:
Weight loss: According to a 2005 study on 12 people, white vinegar might help people feel full. The study found that those who ate a piece of bread along with small amounts of white vinegar felt fuller and more satisfied than those who just ate the bread. However, a larger study is needed before the results are actually accepted. Another recent study on mice gave hope to the idea that the acetic acid in vinegar may help trigger fat-burning genes. However, again, more and larger studies on humans are needed before we can know for sure whether vinegar has any fat-burning benefits. Vinegar, being low in calories (only 3 calories per tablespoon), can be used as a dressing on salads to save calories and add flavor to any diet plan.
Effective against diabetes: The most intriguing aspect of apple cider vinegar's possible health benefits is its effect on blood glucose levels. Several studies have found that vinegar may help lower glucose levels. According to a research conducted in 2007 on a group of people with type-2 Diabetes, taking 2 spoons of apple cider vinegar after dinner can result in a 4 to 6 percent drop in blood sugar levels in the morning. Other studies have found that vinegar can lower the post-meal rise in glucose. Researchers believe that the acetic acid in vinegar slows the starch digestion and reduces the glycemic index of starchy foods.
Aids in digestion: Taking one teaspoon of apple cider vinegar in 1/2 cup of water before meals is a traditional remedy that is used to help stimulate digestion. Recent studies have shown that acetic acid helps to stop gastric acid from leaving the stomach and this may assist with the breaking down of food in the stomach. However, high doses of the acetic acid have been reported to cause irritation to the lining of the the digestive tract.
Manage cholesterol: The dietary fiber along with acetic acid in apple cider vinegar absorbs fats and cholesterol and expels them from the body as waste materials. A 2006 study done on rats showed evidence that vinegar could lower cholesterol. However, large human studies are needed to see if the same results occur in humans.
Lowers blood pressure: A study on rats suggests that vinegar may help to lower blood pressure. However, researchers are not clear on how it works, although studies suggest that it may increase levels of nitric oxide, a compound in the body that relaxes blood vessels.
Beneficial for the skin: As it acts as a natural detoxifier, apple cider vinegar is a natural cure for acne. Mix one part apple cider vinegar to three parts water and apply it by dabbing the solution onto the pimple. It also contains alpha-hydroxy acids that help destroy the fatty deposits on the skin and cure scaly skin condition leading to a much softer and smoother skin. It restricts the dilation of skin pores and improves the circulation of nutrients. It also contains sulfur that fights the effects of aging. However, do not use full-strength vinegar, as there have been case reports of skin damage and burns on the face.
Beneficial for hair: The regular application can control your scalp's pH levels and get rid of and prevent dandruff by discouraging the overgrowth of malassezia furfur, the yeast-like fungus thought to trigger dandruff. To make the mixture for application, mix 1/4 cup apple cider vinegar with 1/4 cup water. Spray it on your hair and scalp, avoiding the eye and ear area, and wrap a towel around your head. After 15 minutes to an hour, take off the towel and wash your hair to remove vinegar. Do this once or twice a week to get rid of dandruff.
Fight cancer: The beta-carotene content acts as an antioxidant and effectively neutralizes the harmful effects of free radicals. These free radicals are the main cause of growth of cancerous cells. A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. However, observational studies of people have shown mixed results. One found that eating vinegar was associated with a decreased risk of esophageal cancer. Another associated it with an increased risk of bladder cancer.
Using apple cider vinegar in larger amounts or over the long terms could have some risks. Here are some things to keep in mind:
- Apple cider vinegar is very acidic. Undiluted apple cider vinegar may cause irritation to your throat and stomach, and even damage tooth enamel. It should always be diluted with water or juice before swallowed.
- Undiluted vinegar applied to the skin may cause burns and scarring.
- Long-term use of apple cider vinegar could cause low blood potassium levels (hypokalemia) and lower bone density. Talk to your doctor if you already have osteoporosis or low potassium before using apple cider vinegar.
- Theoretically, apple cider vinegar could interact with diuretics, laxatives, and medicines for diabetes and heart disease. So, talk to your doctor if you are diabetic or have heart problems before using apple cider vinegar.
- If you are using apple cider vinegar supplements then be careful of the quality of tablets. A 2005 study compared eight brands of apple cider vinegar supplements and found that the ingredients listed on the box did not reflect the actual ingredients and varied a great deal between different brands. The chemical analysis of the samples led researchers to doubt whether any of these brands actually contained any apple cider vinegar at all or whether they were just acetic acid.
It is certainly a fantastic add on to your diet that will benefit you in the long run. But before taking any type of ACV, you need to ask your doctor as it can interfere with the effects of other medication. It is also available in tablets and capsules but we recommend you go for the natural thing.
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