Apple cider vinegar is one of the most popular types of vinegar preferred for natural health.
It has numerous benefits, many of which are backed by scientific evidence.
What Does Apple Cider Vinegar Do?
Apple cider vinegar has a long history as a traditional home remedy used in different areas such as curing sore throat, reducing fever and cleaning wounds. Apple cider vinegar has important benefits such as speeding up weight loss, lowering cholesterol, fighting infections, controlling blood sugar and soothing other symptoms of diabetes. Apple cider vinegar contains only three calories per tablespoon.
There are not many vitamins or minerals in this home remedy.
There is only a small amount of potassium.
If you can find a good quality apple cider vinegar, it is good because it contains some amino acids and antioxidant substances.
The most important benefit of apple cider vinegar that has been identified so far is its effects in controlling symptoms in patients with type 2 diabetes.
Type 2 diabetes is a disease characterized by elevated blood sugar levels due to resistance of body tissues to insulin or the inability to produce insulin in the body.
The main goal in the treatment of the disease is to keep blood sugar levels in the normal range.
The most effective way to do this is to avoid processed sugars.
Apple cider vinegar has a powerful effect on balancing blood sugar by lowering it.
Studies have shown that vinegar has numerous benefits for blood sugar and insulin levels.
It has been found to increase tissue insulin sensitivity by 19 to 34% and significantly lower blood sugar levels when consumed during a high-carb meal. For these reasons, vinegar is beneficial for diabetics, people with hidden sugars, and people who want to keep their blood sugar levels low.
People with diabetes can reduce the amount of medication they use by consuming vinegar.
Surprisingly, research has also shown that vinegar can aid weight loss.
Vinegar helps the person to take fewer calories by increasing the feeling of satiety.
For example, if vinegar is consumed with a high-carb meal, the feeling of fullness increases and 200-275 fewer calories are consumed for the rest of the day.
In a 3-month study of 175 overweight people, it was shown that in proportion to the amount of apple cider vinegar consumed daily, it helps to melt belly fat and accelerates weight loss.
Of those who participated in the study;
- Those who consume 15 ml (1 tablespoon) of apple cider vinegar daily lose 1.2 kilograms on average.
- Those who consumed 30 ml (2 tablespoons) lost 1.7 kilograms.
Regular consumption of vinegar lowers blood triglycerides, cholesterol and blood pressure.
Thus, the risk of developing cardiovascular diseases is reduced.
One of the incredible benefits of vinegar is that it slows the growth of cancer cells and can shrink tumors in some types of cancer.
Apple cider vinegar is an expert at neutralizing most microorganisms, including bacteria.
It has traditionally been used to treat nail fungus, head lice, warts, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds years ago.
Vinegar is also used as a food preservative.
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Studies show that bacteria (such as E. coli) prevent the growth of food in food and prevent the spoilage of food.
For this reason, those who are looking for a natural way to preserve certain foods and keep them intact for a while can use apple cider vinegar.
Skin Benefits of Apple Cider Vinegar
Apple cider vinegar is a very popular skin care product for those who prefer natural ways of skin care.
Most of the effectiveness of apple cider vinegar is based on the fruit acids it contains, such as acetic acid and malic acid.
During its formation by fermentation, a compound called acetic acid, known for its antibacterial and antifungal properties, is formed.
It is one of the most common causes of acne, as bacteria clog pores.
With its antibacterial properties, apple cider vinegar can be used in the treatment of acne.
As we age, our skin naturally loses its elasticity and wrinkles begin to form.
One of the ways to minimize premature wrinkles is to take good care of the skin.
Apple cider vinegar has a skin tightening effect.
When used regularly, it can help you maintain the elasticity of the skin and prevent the formation of wrinkles.
Moles are usually non-dangerous skin growths. But even if they are not dangerous, they can sometimes be aesthetically disturbing.
If apple cider vinegar is regularly applied to skin moles, it can help them to fall off by drying them.
There are no studies yet to show that apple cider vinegar prevents or treats sunburn.
However, diluting vinegar with water and applying it to mild sunburns can provide relief.
Peeling, which is the process of removing the skin by peeling, is an important skin care process that cleans old or dead skin cells.
Peeling can be done either chemically or physically.
Apple cider vinegar, which contains an acid called malic acid, has benefits for the skin.
The malic acid in apple cider vinegar can help exfoliate the outermost layer of skin.
Face Benefits of Apple Cider Vinegar
Apple cider vinegar can be used for skin care toner, spot and face wash treatment.
When used as a facial cleanser, it is an effective way to deeply cleanse the skin and pores.
Washing the face daily with apple cider vinegar diluted with water helps remove oil, dirt and dead skin cells.
Apple cider vinegar can also be used as a natural skin tonic and the effect is good.
The role of tonic in skin care is to purify the skin from bacteria and other foreign substances and to tighten the pores.
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The recipe that can be used as a skin tonic can be as follows:
- 1 measure apple cider vinegar
- 2 measures of purified water
After using face wash to clean the skin, this mixture can be applied to the face with a cotton pad or cotton swab.
You can also use a spray bottle to spray the mixture evenly on the skin.
This tonic is especially effective for oily and acne-prone skin and we recommend you try it. (Don’t try this if you have sensitive skin). If you have sensitive skin, you can dilute the mixture more before use.
Apple cider vinegar should also not be used with other acidic skin care products such as retinoic acid due to its acidic nature.
How to Make Apple Cider Vinegar?
Apple cider vinegar is made in a two-step process.
The first step is to leave the crushed apples and their peels to ferment.
During fermentation, the sugars contained in the apple ferment and turn into alcohol.
In the second step, bacteria are added to the resulting alcohol solution.
These bacteria provide advanced fermentation and convert the alcohol solution into acetic acid and other sugar acids, the main active compound of apple cider vinegar.
Organic, unfiltered apple cider vinegar also contains a mixture of protein, enzymes and beneficial bacteria called “mother of vinegar”, which gives the product a cloudy appearance.
Mother of vinegar is also a type of yeast used in the fermentation process of vinegar.
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Some authorities believe that mother vinegar is the main ingredient in most of its health benefits; however, there are currently not enough studies to support this.
Apple Cider Vinegar Uses and Dosage
Apple cider vinegar is used as a preservative in cooking, salad dressings, and food preservation.
Although it is very beneficial when consumed correctly, consuming too much vinegar can cause undesirable effects.
It is not recommended to drink it directly without diluting, because it contains too much acid.
Consuming too much can cause different problems such as ulcers, acid reflux or eroding tooth enamel due to deterioration in stomach acid balance.
For this reason, it will be a good practice for health to consume after adding 1 to 2 tablespoons of vinegar to water or tea.
The nutritional components include:
- Vitamin B1
- Vitamin B2
- Vitamin B6
- Folic acid
- pantothenic acid
- C vitamin
- amino acids
May Aid Weight Loss
In some studies, it has been determined that vinegar can increase the feeling of satiety. In a study by the Johnston team at Arizona State University, participants who consumed this vinegar ate up to 275 fewer calories per day and lost weight.
Again, in a 12-week study conducted in Japan, it was seen that people who consumed 30 milliliters (about 6 teaspoons) of vinegar a day lost weight, albeit a small amount.
As a result, since it creates a feeling of satiety, it can help those who are already following a diet program to lose weight by providing less calorie intake.
This home remedy, which can also be used as a cleaning material, also contains active ingredients to kill microbes on surfaces.
On the other hand, poorly washed fruits and vegetables can cause serious health problems.
It is also very important to wash fruits and vegetables with vinegar.
The recommended amount for this is to prepare a mixture by adding 1 glass of vinegar to 3 glasses of water.
Good For Gut Health
Since it is a fermented product, it contains gut-friendly probiotic bacteria like other fermented foods. This helps keep the digestive system healthy.
Especially the solidified structure called ‘mother of vinegar’ found in organic apple cider vinegar contains many beneficial bacteria for the digestive system.
If possible, 1 or 2 tablespoons of vinegar can be consumed before each meal. It relieves heartburn and replaces the decreased gastric enzyme.
In addition, since it is a natural disinfectant, it can destroy bacteria taken with food.