4 Benefits of Apple Cider Vinegar for Your Health

Did You Know?

Apple cider vinegar (ACV) is a solution made through the fermentation of apples. The two-step process begins when crushed apples are turned into alcohol by yeast, and then the alcohol is turned into acetic acid by bacteria. Acetic acid is what is known as vinegar and is responsible for the sour taste and strong smell. Once the fermentation process is complete, the acetic acid is diluted to reduce the acidity content to 5% for safe use. Thus, many of the proposed benefits of apple cider vinegar come from the acetic acid which contains probiotics, antibacterial, and anti-oxidant properties.

Apple cider vinegar (ACV) can be a great staple in your pantry for multiple uses apart from oral consumption. There are many popular benefits we see on the internet and in health communities, but many are not supported through scientific research. However, let’s look at the 4 benefits of ACV for your health and how to start implementing it into your life.

4 Benefits of ACV

1. Treat Dandruff

Dandruff is a condition that affects the scalp and is characterized by the itching and flaking of the skin on the scalp. There are multiple factors responsible for this, but one factor is a fungal infection by a microbe called Malassezia furfur. One study published in the International Journal of Scientific Research in Biological Sciences was able to prove the benefit of apple cider vinegar against this specific fungus. The researchers were able to find a minimum concentration of 3-4mls ACV in 10mls of water did inhibit fungal growth.

2. Antibacterial properties

Most kinds of vinegar have antibacterial properties due to their acidity content and so it is common to see vinegar used for cleaning. For example, white vinegar is successful in removing mineral deposits and soap scum on sinks and drains. However, scientists have been trying to find if the antimicrobial properties of vinegar could be translated into pharmaceutical purposes. Especially because antibiotic resistance is increasing as microbes mutate against current medications. One study was able to conclude the antimicrobial benefits of apple cider vinegar and found that it destroys E. Coli and S. Aureus and C. Albicans. Despite positive results, researchers continued to propose more discoveries as to how this could be translated into a clinical setting. Nonetheless, vinegar can be an all-natural way to clean and disinfect surfaces, groceries, remove stains, etc.  

3. Lowering the risk of Diabetes

The ability of apple cider vinegar to reduce blood sugar was proven in a study conducted in Sweden. The researchers investigated whether vinegar supplementation would affect blood glucose levels and satiety after a meal. The study involved non-diabetic participants eating bread with vinegar for breakfast, after which their blood sugar and level of satiety were measured. The results found that the participants who ate bread with vinegar had reduced postprandial blood glucose and reported increased satiety. Despite the positive results, no recommendations were given on a standard dose for the masses. More research would be required

4. Help with weight loss

The use of apple cider vinegar as a weight loss product has been long celebrated. One study performed on obese Japanese participants proved the effectiveness of a daily intake of vinegar on weight loss. The participants were part of a 12week study, and each received a different dose of ACV diluted in 500ml of water. The researchers noted a significant change in body weight, BMI, visceral fat, waist circumference, and triglyceride levels in those who drank vinegar vs. the placebo group. No recommendation was given on a standard dose for consumption and the long-term effects of apple cider vinegar use have yet to be researched.

What Should You Do About It?

First, talk to your doctor. Especially if you have a medical history or take certain medications. Apple cider vinegar can also lead to tooth erosion so always dilute it and beware that it can exacerbate acid reflux. Additionally, the study on dandruff was completed based on a fungal cause. However, not all dandruff or scalp issues are a result of a fungus. Some scalp issues could be related to an allergy to hair products, dry skin, or skin conditions like psoriasis or eczema. So, talk to your doctor to get a diagnosis before attempting at-home remedies.

Even though there was not one dose and recommendation for taking ACV for weight loss and reducing diabetes risk, apple cider vinegar remains a great salad dressing and marinade. It will disinfect your food and be a good alternative to high sodium flavorings that lead to weight gain and other risk factors like high blood pressure.   

 

How To Make It SMART

SHORT- Consider using ACV for its proven benefits. It may not be for all the reasons I listed above but for example, it can make a good all-natural cleaning solution. However, also remember that apple cider vinegar has only been proven to be effective against certain bacteria so you may have to also use commercial cleaning solutions for some situations. You can also use it as a marinade and salad dressing for healthier meals

MEASURABLE- This depends on what you are using it for. I do not recommend assuming ACV will help your dandruff because it may not be from a fungal cause. See your doctor to diagnose it first and then ask if you can use an apple cider vinegar rinse. If it is okay to proceed, assess whether your notice a decrease in scalp flakes or itching. 

ATTAINABLE- Is this something you want to implement consistently? I think this depends on what you are using ACV for. If you want to use it for cleaning, mix it in a shaker bottle and use it to clean surfaces in your home. Some people use vinegar solutions to clean produce from the grocery store, which is a great choice. If you are using it for dandruff, you will have to be consistent to notice changes over time 

REASONABLE- Is it possible to implement? Using ACV for household use is possible to implement by pre-mixing a solution of ACV and water into a spray bottle. You can also just keep ACV in your pantry as a staple product to use when necessary  

TIMELY- Commit to using apple cider vinegar and assess whether you have a positive, negative, or indifferent experience.   

As always,

Love yourself in health, one day at a time