Apple cider vinegar (ACV) has been used for its health benefits for about 2000 years. It is produced by fermenting apples. In recent years I have been hearing more and more about ACV and its benefits. But, what exactly are those benefits?
Before I get into the benefits of ACV, I would like to clarify one thing. When I am referring to ACV, I am not talking about the cheapest stuff on the grocery shelf. I am talking about organic, raw, unpasteurized, unfiltered ACV that has the “mother” in it. The “mother” is a collection of healthy enzymes, bacteria and yeast and is where the majority of the health benefits come from. Just read the bottle, it will tell you if the bottle has the mother in it. You can usually see the “mother” in the ACV as flecks of dark stuff, or sometimes as a large dark blob in your AVC (see my picture below of the dark flecks). If you are buying the highly processed ACV, you will not get the health benefits that I am going to discuss below. So, if you have the cheap ACV in your pantry, look into getting the healthier version. It is also important to know that ACV does not contain much in the way of nutrients, but it does contain a small amount of potassium.
- Blood sugar is reduced when ACV is in your diet. ACV has been shown in lab rats to significantly reduce A1c.
- Acid reflux, heartburn or indigestion. The big pharmaceutical companies don’t want you to read this. All of those acid blockers or antacids don’t work as well as ACV. If you have any serious health conditions, I would still recommend you talk to your physician. If you regularly get acid reflux or indigestion, take 1-3 tablespoons of ACV. You may be surprised by the results. One of the biggest reasons that you will get acid reflux is because your stomach is not acidic enough. Yes, it doesn’t have enough acid in it. The valve at the top of your stomach will not close if your stomach does not have the correct acidity. ACV is a fairly strong acid (actually contains both acetic and malic acids), and will help improve the acidity in your stomach, which will allow the valve to close. If you have indigestion, it is likely also caused by your stomach not being acidic enough. In order for your digestive system to work, your stomach needs to have the correct pH or the rest of the system will not work as well as it should. All of those pills and tabs that we have been told to take to reduce the acid in our stomach is actually compounding the problem. Give ACV a try and see if it fixes your problem for a fraction of the cost of those expensive pills.
- Weigh loss. ACV has been shown to help regulate blood sugar levels. ACV also helps with Candida yeast which has been connected with obesity, fatigue and sugar addiction. Candida yeast feeds on the sugars consumed. It also has been shown to increase your metabolism. This study done in 2009 show that ACV can help with weight loss.
- Reduces the glycemic load of carbohydrates. If you eat carbs with ACV, it will reduce the overall blood sugar impact of the carbs you ate.
- Helps fight yeast infections. It contains healthy bacteria and enzymes which can help with Candida overgrowth. Candida yeast can cause infections both in and on your body.
- ACV has been shown to reduce oxidative stress on your cells.
- ACV can increase your antioxidants.
- ACV can improve the absorption of certain vitamins like calcium. ACV can help remove calcium from soft tissues (joints). That means that it can help reduce the calcium in your joints that lead to arthritis.
- ACV can help lower triglycerides that can become LDL (bad) cholesterol, or that can turn into belly fat. The study above (number 1) also showed that ACV significantly reduces LDL in lab rats.
- ACV is heart healthy. Because ACV can help lower blood sugar and LDL cholesterol, it can help prevent heart disease. ACV will help prevent the oxidation of the LDL cholesterol.
- Increase in energy. By helping to maintain healthy blood sugar levels, you will have more energy throughout your day.
- ACV contains a small amount of potassium. Potassium plays several important roles in your body. It is an electrolyte which helps nerves and muscles work properly. Your body also has a potassium pump whic1h needs potassium to work.
- Improves your skin. ACV is also been shown to be antimicrobial. By diluting the ACV down (2 parts water, 1 part ACV), it can be appli1ed to your skin as a cleanser and toner. Make sure you dilute the ACV, it is a strong acid. If you apply it directly to your skin, you may get an acid burn. The acidity and its antimicrobial properties can help your skin look more radiant and be clearer.
- Relieves cold, flu or allergy congestion. If taken with a glass of water, it will help with hydration. The acid and potassium will help break up mucus to help you breath better. ACV’s antimicrobial and anti fungal properties can also help fight the pathogens.
- Helps maintain body pH. By consuming ACV, you will allow your stomach to reach the proper pH, which in turn will help all systems in your body to balance their pH. Some systems are supposed to be basic and others acidic. But if one system is too basic or too acidic, they will not work properly. ACV can help balance these.
- Will allow your body to retain potassium. If your body is too basic, your body will flush potassium, and by drinking AVC and balancing your pH, you can retain the potassium that your body needs.
- Up regulates fats. That means that it allows the fatty acids that we eat to convert to a usable form so that we can use more of them. That means that more fats are being converted into a form that we can use for energy.
- Protects against cancer. There have been studies that have shown a link between consuming ACV and reducing or shrinking certain cancers in test tubes. While it may not be a cure to cancer, it may help reduce your risk of getting cancer. This study shows that vinegar helps prohibit the growth of certain cancers.
- Has a long history of treating sore throats, varicose veins, disinfecting, treating nail fungus, treating lice, warts, and ear infections.
- Is used to preserve foods.
Here is a study that tested several of the properties of vinegar. There are more and more studies being performed on vinegar and its benefits. While it will not cure anything, it can certainly help our body to maintain health.
While not all of these benefits above have been proven without a doubt with scientific research yet, there are enough studies that show a link to these benefits that they are well worth mentioning. There are many other claims that are just that, claims or someones opinion. But for those that have some medical research backing them, it leads credence to their validity. The potential for even 1 or 2 of these benefits I believe are worth taking ACV. Especially since there are no known negative side effects from taking it. ACV is fairly cheap and easy to add to any diet regiment.
Now that you understand some of the benefits of ACV, how do you drink it? If you have tried it before, you know that it is a strong acid and has a strong taste. While I don’t mind the taste of ACV, the acidity can make it hard to drink (burns my throat). I personally will shoot it like a hard liquor and chase it with water, coconut milk, or tea. I am not a fan of the burn in my esophagus, so I need a chaser.
Many people will add the ACV (about 2 tablespoons) to a full glass of water. This greatly reduces the acidic burn. This will help with the taste and also will help to keep you hydrated. There are a bunch of different ingredients that you can add to your ACV drink to add additional benefits and change the flavor. Just a few examples: lemon, cinnamon, turmeric, ginger, cayenne pepper, salt and a whole range of other items. These all have additional health benefits and can make the ACV drink easier to swallow. If you still can’t take it this way, you can buy ACV in pill form. This is my preferred method for daily use. If I have a upset stomach or heart burn, I will still take the liquid form though for faster relief.
I will also add ACV to some of my recipes when I can. If used properly, it can really add a pleasant taste to your food. Experiment to see which recipes would benefit from ACV.
