Apple cider vinegar or “ACV” is having a superfood moment in the health community.
The claim is when taken on a regular basis, it can lead to many health benefits.
Folk medicine swears by ACV for anything from weight loss, sunburns, stomachaches, and to teeth whitening.
In fact, this ancient folk remedy has been around for centuries. Household to home cooking, it’s been serving many purposes around the house.
So what exactly is apple cider vinegar?
What is Apple Cider Vinegar (ACV)?
Apple Cider Vinegar is sour wine made by the fermentation process.
The process takes three steps.
First, allow yeast bacteria to break down sugar in apples.
Two, let it turn into alcohol.
Third, let the alcohol undergo the second fermentation process and voila!
You have apple cider vinegar.
Apple Cider Vinegar making is quite simple and healthy.
Obviously, the main ingredients of ACV are apples.
You know the saying “an apple a day keeps the doctor away”.
Apples are nutrient rich.
They are full of vitamins, minerals, and antioxidants that are beneficial to health.
Apple Cider Vinegar’s careful process allows all the health benefits of apples to retains intact.
The organic, and unfiltered apple cider vinegar (like Bragg’s) also contains “mother,”.
The mother contains concentrated friendly bacteria and enzymes that give ACV the anti-fungal, antiviral, and antibacterial healing powers for which it has become so famous for.
The key is to always buy raw, unfiltered apple cider vinegar— that’s the kind of cloudy.
Now we know how apple cider vinegar is made, let’s get into all the amazing health benefits of using it.
Here are 7 best uses and benefits of apple cider vinegar backed by scientific studies.
7 Best Benefits and Uses of Apple Cider Vinegar
1. Help You Feel Full
The whole theory behind the “Apple Cider Vinegar Diet” is this.
It increases satiety and decreases your appetite.
This is why apple cider vinegar is recommended for weight loss.
Evidence suggests that consuming apple cider vinegar may help you feel full and eat fewer calories. Together, they lead to a greater weight loss.
In fact, one study shows taking ACV with carbs can reduce your calorie intake by up to 275 calories per day (1).
Other studies even attest to its effect on belly fat.
One study done on 175 obese people showed a belly fat reduction and weight loss in participants with daily uses of ACV (2).
What’s even remarkable is that more apple cider vinegar leads to more weight loss.
Here are the results.
- 15 ml about (1 tablespoon): Lost 2.6 pounds or 1.2 kilograms
- 30 ml about (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms
That’s 1.4 times more weight loss achieved with one extra tablespoon of ACV.
Though these results are exceptional, please note the following.
This study was a short-term study, lasting only 3 months.
The true long-term effects on weight loss are still unknown.
Though apple cider vinegar proves to be a real weight loss aid, it has its limits.
It’s very unlikely to have any major effects on body weight without other dietary and lifestyle changes.
Losing weight the healthy and effective way won’t happen by subtracting or adding one single ingredient to your diet. And that holds true even with ACV.
It’s the entire diet and lifestyle changes that lead to a lasting weight loss.
Apple cider vinegar can be a great addition to your other weight loss efforts. It’d aid in decreasing appetite, increasing satiety and fullness.
2. Wash Fruits and Vegetables
According to the Environmental Working Group, 70% of conventionally grown fruits and vegetables contain up to 230 different pesticides (3).
A pesticide is a substance used to prevent insects or other organisms harmful to cultivated plants or animals.
But unfortunately, they can also harm humans if ingested through foods (4).
They are toxic and exposure to pesticides can cause a number of health effects. They are linked to a range of serious illnesses and diseases ranging from respiratory problems to cancer.
It’s just to name a few.
But thankfully apple cider vinegar can help clean the pesticides.
In fact, one of the best ways to wash your fruits and vegetables to remove pesticides is with apple cider vinegar.
Although it’s not entirely clear if ACV is any more effective than water in removing pesticides, it can help kill any harmful food bacteria.
E-coli and salmonella are one great example where ACV is found effective in removing.
3. Aid Fasting
Fasting is one of the tested and proven remedies for cleansing.
It’s known to get rid of toxins and excess from a regular diet.
It’s a way to give your body a break.
Regular indulgences in sugar or alcohol have a way of building up the excess.
A fasting that involves ACV lends you a way to provide your body with a “clean slate”. From which, you can build a cleaner and healthier way of eating.
While some are open to the idea of fasting, many dread and fear feeling starved while they fast.
If you are hesitant to try fasting, consider apple cider vinegar fasting. It’s different from other mainstream fasts. You can eat food while fasting.
Paul Bragg recommends fasting with Bragg’s organic, unfiltered ACV. He advises hydration and a diet limited to whole foods such as fruits, vegetables, nuts, and seeds.
By adding fiber-rich apple cider vinegar, vegetables, and fruits, your body works better at getting rid of wastes.
This way of clean also allows the body to naturally adjust to a cleaner diet focused on whole foods, reducing future waste build-up.
4. Detoxify Your Liver
The liver is one of the most important organs in the body.
Yet only a few people know what it does.
Your liver’s one of the main functions is to get rid of toxins.
In fact, your liver works tirelessly to filter toxins and waste products in the blood (5).
It also produces the bile needed to metabolize fats.
To maintain good health, it pays to keep the liver healthy and free of harmful toxins.
One way to safeguard your liver is to eat a clean diet and keep its load light.
You can do this by eating a healthy diet with a focus on whole foods like fruits, vegetables, nuts, and seeds.
As for indulgences, limit alcohol and tobaccos. Instead, drink plenty of water and take apple cider vinegar.
ACV detoxifies the liver by contributing its variety of vitamins, minerals, and enzymes.
So how do you take ACV?
While there is no right or wrong way, here is the general recommendation.
Mix 1 cup of water, 1-2 teaspoons of ACV, and 1/2 teaspoon of raw honey and drink it up.
Repeat this three times per day.
5. Add More Fiber to Your Diet
Fiber is one nutrient that’s beneficial to many people especially when consumed daily.
In a nutshell, fiber is a type of carbohydrate that is non-digestible.
It provides many health benefits.
Fiber is known to reduce hunger and calorie consumption. It also promotes healthy digestion, prevents constipation, better manages blood sugar levels (6).
By simply adding more fiber to your daily diet, you can enjoy these wonderful health benefits.
While you can get your daily dose of fiber through fruits, vegetables, nuts and grains, apple cider vinegar is an all-natural alternative.
To make a drink that helps add more fiber to your diet, combine these ingredients in a blender:
- 2 cups of water
- 1-2 teaspoons of ACV
- 1 Fiji apple, cored.
Blend until all ingredients are well combined. Drink daily.
6. Ease a Sore Throat
Apple cider vinegar is one of my favorite natural ways to ease a sore throat.
While some remedies can only mask the soreness, ACV can actually get rid of the pain completely.
So what seems to be the difference?
ACV contains antibacterial properties that can help fight off the infection-causing bacteria.
More specifically, the acidic in ACV seems to kills some germs, including the ones that can cause a sore throat.
Many have tried and had success.
But please also note that there is not much-supporting evidence for this claim. I advise we take it as a grain of salt.
If you want to give this a try at home, make sure to mix ACV with water when gargling.
When ACV is undiluted, it can actually cause irritation and burn the throat. But when diluted with water, the acidic in ACV can kill the infections.
Ready to try? Here is what you do.
Mix 1 tbsp of ACV with 1 cup of water. You may also add a 1 tsp of honey. This adds the water tonic.
Gargle the mixture and spit out after a few gargles. Spit out the mixture and repeat.
7. Increase Calcium Absorption
Calcium is widely known for building and maintaining strong and healthy bones and teeth.
In fact, about 99 percent of your body’s calcium is stored in the bones and teeth (7).
But it’s little known how valuable this mineral is for cognition, functioning of the proper nervous system, maintaining muscle mass, and preventing blood pressure issues.
Without a doubt, when maintaining one’s overall health, calcium is one of the most important minerals.
So how do we increase this cognition building mineral?
It’s a diet that includes calcium-rich foods. And taking in apple cider vinegar daily is one of the best ways to consume calcium.
This is because the acetic acid found in apple cider vinegar promotes the body’s absorption of calcium by assisting in the breakdown of calcium-rich foods and aiding in their digestion.
Calcium-rich foods like deep-green dark vegetables like kale contain compounds called oxalates.
They make the ingested calcium more easily absorbed. In addition to the acetic acid, ACV also contains magnesium, which also aids in calcium absorption.
To make a drink that helps with calcium absorption, combine 1 cup of calcium-fortified orange juice with1 tablespoon of ACV. Mix well and drink daily.
Apple cider vinegar is very versatile in use and comes with many health benefits.
It can be used to wash fruits and veggies to remove dangerous pesticides that can be harmful to your health.
You can also mix it with water and drink it to take in naturally occurring vitamins, minerals, enzymes, and antioxidants. They are healthful and help fight infections and boost immunity.
The bottom line is apple cider vinegar contains a number of enzymes that can assist in maintaining good overall health.
Plus ACV is fairly cheap to buy.
You can get a bottle of Bragg’s organic raw unfiltered apple cider vinegar with the “mother” for about $3.49 at Whole Foods or Amazon.
Bragg’s is the most recommended brand, you can read all about the reviews here on Amazon.
Although ACV is not a magic cure for all things like many believe, it does have many valuable health benefits and uses. We uncovered 7 of those benefits in this post!
Know of more ACV benefits? Let us know. We’d love to hear how you use your apple cider vinegar.
- Johnston, Carol S, and Amanda J Buller. “Vinegar and Peanut Products as Complementary Foods to Reduce Postprandial Glycemia.” Journal of the American Dietetic Association, U.S. National Library of Medicine, Dec. 2005, www.ncbi.nlm.nih.gov/pubmed/16321601.
- Kondo, Tomoo, et al. “Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects.” Bioscience, Biotechnology, and Biochemistry, U.S. National Library of Medicine, Aug. 2009, www.ncbi.nlm.nih.gov/pubmed/19661687.
- “EWG’s 2020 Shopper’s Guide to Pesticides in Produce™.” EWG’s 2020 Shopper’s Guide to Pesticides in Produce | Summary, www.ewg.org/foodnews/summary.php.
- S. Lorenz, Eric. “Potential Health Effects of Pesticides.” Penn State Extension, 27 Apr. 2020, extension.psu.edu/potential-health-effects-of-pesticides.
- “How Does the Liver Work?” InformedHealth.org [Internet]., U.S. National Library of Medicine, 22 Aug. 2016, www.ncbi.nlm.nih.gov/books/NBK279393/.
- Clark, Michelle J, and Joanne L Slavin. “The Effect of Fiber on Satiety and Food Intake: a Systematic Review.” Journal of the American College of Nutrition, U.S. National Library of Medicine, 2013, www.ncbi.nlm.nih.gov/pubmed/23885994.
- Institute of Medicine (US) Standing Committee on the Scientific Evaluationof Dietary Reference Intakes. “Calcium.” Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride., U.S. National Library of Medicine, 1 Jan. 1997, www.ncbi.nlm.nih.gov/books/NBK109827/.