The Many Benefits of Apple Cider Vinegar

Dec 2

This week let's talk about the amazing world of apple cider vinegar, or acv for short.

Every time I turn around, I find yet another use for this amazing ingredient. From major health benefits to more simple uses, you’ll surely find a new use for it here.

But first let’s see why it’s so special.

ACV undergoes a second fermentation unlike regular vinegar, creating acetic acid. It is this process that gives it some major health benefits. Unfiltered raw ACV contains strands of the “mother” which is the bacteria and yeast. Always buy organic, raw, unfiltered acv with the mother. It is also highly concentrated in vitamin c and fiber, two nutrients that are beneficial to your health.

Here are several uses and benefits of acv:

1-It can aid in weight loss-some studies have shown that acv can boost weight loss by increasing a feeling of fullness after a meal. ACV is rich in enzymes. Enzymes are what help to break down our food. The better our food breaks down, the better our digestion works. Better digestion can aid in weight loss.

Studies also show taking 2 tbs of ACV helped bring down your body mass index (BMI), participants had a greater loss in hip circumference, triglycerides decreased and HDL went up!

A new study shows results that are promising:

https://nutrition.bmj.com/content/early/2024/01/18/bmjnph-2023-000823

And another:

https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483

2-It can help to lower blood sugar -Drinking apple cider vinegar before a meal can help to bring blood sugar down much quicker and may help to avoid high blood sugar spikes.

ACV can improve insulin sensitivity specifically after a high carb meal. You can take 2 tbsp of it up to 60 minutes post a high carb meal.

https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483

Studies also show taking 2 tablespoons of ACV before bed can result in a 4% drop in fasting blood sugar at night. This helps even out your blood sugar levels so that you wake up showing a fasting blood sugar that is significantly lower. This is in turn helping to move the body towards fat burning. When insulin levels are high the body can not access stored fat, making it difficult to lose weight.

https://diabetesaction.org/article-vinegar

When to take it-

The science shows it can be advantageous at all times, take it before, during or after a meal. Either way it will be beneficial in bringing blood sugar down.

3- It can help with gut issues and aid in digestion- Apple cider vinegar helps to acidify the stomach in a gentle way. Many people are not producing enough hydrochloric acid to break down their food and this may be causing some digestive issues. Just by adding a tablespoon in water before a meal can help boost digestion.

4-It can help reduce cravings and hunger- adding 2 tbs of acv after a high carb meal helps curb your appetite. It also helps you to feel full quicker.

5-It can help with ear infections, including dogs. It has antibacterial and antifungal properties and can help prevent the growth of bacteria. Mix one part water and one part acv and apply a few drops in the ear, wait a few minutes , then tilt head to let solution drain out. It works on dogs too (I have tried this on my Golden Retreiver), you can use a cotton ball and clean their ear out with equal parts water and ACV.

6- Acid reflux-contrary to what we’ve been told, the reason for reflux is because your body is not producing enough acid, not too little acid. Taking some apple cider vinegar before a meal can aid in digestion and may be just enough to increase the acidity levels.

7-Soothes bug bites because of its antiseptic properties. It can help reduce the stinging and burning. If you have many bug bites, you can add a few cups to your bath and soak in it.

8- Warts- dab on wart every day and apply to a cotton pad and wrap overnight.

9. Boosts immunity-Apple cider vinegar is loaded with beneficial bacteria and prebiotics. It is high in polyphenols that help to feed your microbiome and feed the good microbes. It also has probiotic and antioxidant properties, as well as antibacterial properties which helps fight off pathogens.

10-Toothaches and abscesses- apple cider vinegar has antiseptic and anti-inflammatory qualities which help to kill bacteria that lead to infections. Soak a cotton ball in acv and gently apply it to the affected tooth.

11. Kills bad bacteria in your gut.- ACV changes the microbiome of our gut, there is both good and bad bacteria in our gut. The acetic acid contains antibacterial and antifungal properties. It also contains polyphenols which help to support your good gut bacteria and might have probiotic effects. It is also a probiotic which helps to feed the good bacteria. In logic, the more good bacteria you make, the less bad bacteria you will have.

It also kills pathogens, like fungus or candida and e-coli. This study shows how it kills e.coli

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7817673/

12. Helps soothe itchy skin on dogs. My dog has had a battle with allergies. We’ve had him allergy tested, takes immuno-therapy medication, takes probiotics and occasionally battles with itchy skin. He scratches himself so much that he gets these terrible hotspots. I recently tried a mixture of half ACV and half water, dabbed it with a cotton ball and rubbed it onto his hotspots. It seems to soothe him because he gets very excited when I rub it on his skin.

***SIDE NOTES****

*Do not drink apple cider vinegar on its own because it can strip your teeth of it’s enamel since it is quite acidic. Always dilute it in water and if prefered, use a straw!

*Also if you don’t like the flavor you can try it in pill form, but a “live” drink is what contains the living good bacteria, so opt for it if you can. A pill form may not provide the same benefits.