Vinegar has a long history dating back to at least 5,000 B.C. and has been used for preservation, flavoring, pickling, and medicine. Apple cider vinegar, in particular, has antimicrobial and antioxidant properties, with research supporting some of the wellness benefits claimed. The fermentation process of combining apples, sugar, and yeast produces apple cider vinegar, with natural bacteria turning the alcohol into acetic acid. The sediment at the bottom of the bottle, known as “the mother,” contains healthy bacteria and probiotics, providing potential health benefits.
Apple cider vinegar can be used in various ways, including as a deodorizer, preservative, dressing, cleaner, facial toner, marinade, fruit and vegetable wash, denture cleaner, hair rinse, dandruff treatment, weed killer, and mouthwash. Studies have shown several potential benefits of apple cider vinegar, such as helping to control blood sugar and diabetes by improving insulin response and reducing fasting blood sugar levels. It also kills harmful bacteria, aids in weight loss by increasing satiety, and may improve cholesterol levels by reducing total cholesterol and triglycerides while increasing HDL “good” cholesterol.
While apple cider vinegar has benefits, it also has potential side effects to consider, such as high acidity that can strip tooth enamel, leading to tooth damage or throat irritation if consumed undiluted. Other side effects include hypokalemia (low potassium levels), interactions with medications like diuretics and insulin, and potential nausea or vomiting. Diluting apple cider vinegar with water, juice, or incorporating it into foods can reduce the risk of side effects. The recommended dosage of apple cider vinegar ranges from two teaspoons to two tablespoons, depending on the intended use.
More research is needed to definitively prove the benefits of apple cider vinegar, though current studies suggest its potential in weight loss, blood sugar control, and cholesterol improvement. It is important to consult with a doctor before trying apple cider vinegar, especially if you have diabetes or are on medication. Conducting a skin test before using apple cider vinegar on the skin is also recommended. Despite its potential benefits, it is essential to be cautious of potential side effects and use apple cider vinegar in moderation to avoid any adverse reactions.
