Demonstrated Properties Of Apple Cider Vinegar

Scientific literature supports many of the properties commonly attributed to apple cider vinegar. While it is true that many of its uses are still the result of rumours, there is now evidence of its nutritional value. Its anti-inflammatory and antimicrobial potential has been proven.

To begin with, let’s keep in mind that this is a product obtained from the combination of apples and yeast. The latter ferments the sugars and converts them into alcohol. Later, bacteria convert the alcohol into acetic acid.

This is exactly what gives it its sour taste and strong aroma and also seems to be responsible for apple cider vinegar’s health benefits. Apple cider vinegar contains:

• water.
• traces of other acids.
• vitamins.
• minerals.
• other compounds that contribute greatly to our well-being.

Scientifically proven properties of apple cider vinegar

Apple cider vinegar, like other varieties of vinegar, contains bioactive compounds with pharmacological potential. According to a review published in Food Chemistry , this product contains high concentrations of, among others:

• polyphenols
• organic acids
• micronutrients

All of these factors can have a major impact on our health when absorbed by our body. In particular, apple cider vinegar has antimicrobial, antioxidant, glucose regulating and antihypertensive properties.

Vinegar is also positively associated with skin health and preventing premature aging. Let’s take a closer look at the science-backed benefits.

1. Apple Cider Vinegar Has Antibacterial Properties

This substance is a natural disinfectant and preservative due to its acetic acid content. This is because it inhibits the growth of bacteria such as E. coli, which speeds up food spoilage and causes infections.

In a study published in 2018, researchers found that apple cider vinegar has multiple antimicrobial properties. This is mainly because it fights pathogens such as E. coli, S. aureus and C. Albicans. However, there is still not enough evidence to determine effective safe doses.

2. It’s a Glucose Regulator

One of the most popular benefits of apple cider vinegar is that it can help regulate blood glucose levels. This product is not a first-line treatment for diabetes, although its consumption in moderate amounts may act as an aid to stabilize glucose levels.

• A small study published in Diabetes Care found that consuming apple cider vinegar diluted in water can improve insulin sensitivity by 19% to 34%. This was especially true after a carbohydrate-rich meal.
• In addition, in a review published in Molecular Nutrition and Food Research, researchers concluded that apple cider vinegar helps improve the action of insulin after meals. So, in turn, it lowers blood sugar levels.

3. It Can Help Promote Weight Loss

Weight varies from person to person as it is determined by factors such as genetics and lifestyle. Using apple cider vinegar cannot miraculously make you lose weight. However, its use can be a good supplement for people who are trying to shed some pounds.

• Studies done in humans suggest that moderate consumption of apple cider vinegar increases the feeling of satiety. As a result, calorie intake decreases and weight loss increases.
• Research published in the Journal of the American Dietetic Association (link) found that the intake of apple cider vinegar after a carbohydrate-rich meal increases the feeling of satiety. It even resulted in the participants consuming 200 to 275 fewer calories during the day.

• In a study published in Bioscience, Biotechnology and Biochemistry , researchers also saw that the daily consumption of apple cider vinegar led to a reduction in the amount of abdominal fat in the subjects.

4. It Can Promote Cardiovascular Health

There is much talk about the properties of apple cider vinegar that provide health benefits. So is cardiovascular health in popular medicine.

Some people even believe that daily intake lowers both cholesterol levels and the risk of heart disease. However, there is currently insufficient scientific evidence for this.

However, animal studies have shown that the properties of apple cider vinegar reduce cardiovascular risk factors, such as the accumulation of cholesterol and triglycerides in the blood.

Apple cider vinegar also appears to be a blood pressure lowering agent. Despite this, to date there is no solid data confirming the same effects in humans.

As long as your consumption of apple cider vinegar is moderate, you can include it in a balanced diet. However, if you are taking any medication, consult your doctor first.

5. Properties of apple cider vinegar for skin care

There is still a lot of controversy about the application of apple cider vinegar to the skin. Some dermatologists strongly advise against its use. However, others argue that it can go a long way in controlling the symptoms of eczema or dandruff when diluted in water.

How do you explain this? Well, the skin is protected by an acid barrier and dryness and inflammation increase when an imbalance occurs. Vinegar’s organic acids seem to help restore the skin’s pH balance. However, there is no scientific evidence for this yet.

• In any case, always dilute apple cider vinegar with the same amount of water to prevent unwanted effects.
• Preferably do a small test in the back of your hand before applying this liquid elsewhere.
• Then, if you notice an unwanted reaction, rinse it with plenty of water and discontinue its application.

How to take advantage of the properties of apple cider vinegar

Just keep apple cider vinegar in your kitchen and use it often. It’s great as a salad dressing, as an ingredient in homemade mayonnaise, and many other recipes. You can also dilute one or two teaspoons in a glass of warm water and drink it every morning.

Avoid using undiluted apple cider vinegar as it can erode tooth enamel and cause digestive problems. Its use is also contraindicated with certain medications, so consult your doctor if you are under medical treatment.

The properties of apple cider vinegar are not magical

As you have read, there is sufficient scientific evidence for certain properties of apple cider vinegar. However, it is not a substitute for medical treatments and is not powerful enough on its own.

You should also adopt a healthy lifestyle and see your doctor if you are sick. In addition, keep in mind that this ingredient can interact with medication.