Apple cider vinegar (ACV) is a type of vinegar that is made with crushed fermented apples, sugar, and yeast. It has been an ingredient long used in both therapeutic and culinary pursuits, but its health benefits are only recently gaining widespread recognition. From aiding digestion to supporting weight loss, ACV is more than just a tangy addition to salads. This article explores ten surprising health benefits of apple cider vinegar and provides practical tips on how best to incorporate it into your daily routine.
1. Aids Digestion and Gut Health
Apple cider vinegar is known for its potential to improve digestion. The acetic acid in ACV can increase the acidity of your stomach, which may help break down your food more effectively and enhance your body’s absorption of nutrients. Consuming ACV before a meal can help stimulate digestive enzymes and prepare your stomach for digestion.
2. Supports Weight Loss
Many studies suggest that ACV can aid in weight loss by promoting satiety and reducing your overall caloric intake. The acetic acid in vinegar may allow you to feel fuller for longer, which can potentially help you reduce snacking and lower calorie consumption.
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3. Enhances Heart Health
The acetic acid in ACV has been linked to reduced levels of cholesterol and harmful triglycerides, which can contribute to heart disease. Additionally, apple cider vinegar contains antioxidants that can protect the heart and blood vessels.
4. Balances Blood Sugar Levels
ACV may help with regulating blood sugar levels by improving insulin sensitivity. This can be particularly beneficial for individuals with or at risk of developing type 2 diabetes.
5. Promotes Skin Health
ACV has antibacterial properties that may help with acne and skin irritation. The vinegar can also act as a natural toner and balance the skin’s pH levels, which may improve skin texture and clarity.
You can make a homemade toner by diluting one part ACV with two parts water and apply it to the face with a cotton ball (be sure to first test on a small area of skin). Leave it on for a few minutes before rinsing off.
Apple cider vinegar can even be mixed with honey and oatmeal to create a soothing facial mask to help with acne and skin irritation.
6. Detoxifies the Body
ACV’s diuretic effect can help flush out toxins from the body by increasing urine production and eliminating waste products.
7. Improves Oral Health
Due to its antibacterial properties, ACV can help kill harmful bacteria in the mouth. This can potentially reduce bad breath, promote overall oral health, and even aid in healing from conditions like sore throats and oral infections.
You can dilute one tablespoon of apple cider vinegar in a cup of water to create a mouth rinse, which you can swish around in your mouth for 30 seconds once or twice a day. Be careful not to overuse it, though, as it may erode tooth enamel!
8. Boosts Immune Function
ACV contains beneficial compounds like acetic acid, which have antimicrobial properties. This can help boost your immune system and protect against common illnesses.
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9. Regulates Blood Pressure
Some studies show that apple cider vinegar can improve blood vessel function and reduce levels of sodium in the body, which can help lower blood pressure and ultimately contribute to overall cardiovascular health.
10. Amplify Hair Health
ACV can be beneficial for hair health by balancing the scalp’s pH, reducing dandruff, and adding shine to your hair. The vinegar’s acidity can help close hair cuticles, which makes your hair look smoother and more manageable.
You can create a unique hair rinse by diluting one part ACV with two parts water. This hair rinse can be poured over your hair after shampooing, left to sit for a few minutes, and then rinsed out. Use it once a week to maintain healthy hair.
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Tips for Incorporating Apple Cider Vinegar into Your Routine:
Start small: Begin with a small amount of ACV to see how your body reacts. Starting with one teaspoon diluted in a glass of water is recommended. Then, increase if desired.
Mixing one to two tablespoons of ACV in a glass of water and drinking before meals can be the best way to access its support for weight loss, digestion and gut health, blood sugar balance, heart health, immune function, and blood pressure regulation.
Dilute: Always dilute ACV with water or another liquid. Drinking undiluted ACV can be harsh on your digestive system and teeth.
Utilize ACV products: There are many vitamins and capsules containing ACV, as well as pre-made beverages that provide all the benefits of ACV consumption masked in delicious flavors and paired with other health benefits.
For example, Isagenix’s BEA Biotics™ is a 12-ounce caffeine-free sparkling beverage, full of natural gut-healthy ingredients and uplifting adaptogens and botanicals such as probiotics, aloe vera, and especially apple cider vinegar. BEA Biotics can allow you to fit ACV into your routine in a delicious and easily accessible way, helping you unlock all the health benefits mentioned in this article in just one drink.†
Use it in Cooking: Apple cider vinegar is a versatile ingredient that can be incorporated into your recipes as a flavor enhancer. Try it in salad dressings, marinades, or sauces. No matter what culinary endeavor you use it in, its health benefits will remain.
Try this recipe next time you’re having a salad. Just mix the following ingredients:
- 3 tablespoons of ACV
- ½ cup olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste.
This fast, easy, low-calorie salad dressing is perfect for adding a tangy twist to mixed greens or grains, while providing you with immune boosts and dietary help.
ACV can even be added to your favorite fruit smoothie to enhance its flavor and provide the benefits of apple cider vinegar in a more palatable way.
Be sure to monitor your body. Pay attention to how your body responds to ACV. If you experience any adverse effects, reduce your amount of ACV or consult with a healthcare professional. Before making significant changes to your diet or health routine, it’s often advisable to consult with a healthcare provider. This is especially important if you have existing health conditions.
Apple cider vinegar is more than a culinary ingredient. It is a versatile health tonic with numerous benefits. From aiding digestion and supporting weight loss to enhancing skin and hair health, ACV is a product that boasts an array of advantages. You can take advantage of its plethora of health-promoting properties through DIY hair and mouth rinses, cooking, tonics, or even pre-made products like BEA Biotics™.
Of course, like with any supplement or dietary change, it is important to use ACV in moderation and allow your body to get used to the product in small, diluted doses first. Now knowing all ACV has to offer, and some tips for incorporating it into your daily routine, you can enjoy apple cider vinegar’s many health benefits!
†These statements have not been evaluated by the Food and Drug Administration. The products discussed are not intended to diagnose, treat, cure, or prevent any disease.
