Apple Cider Vinegar: Benefits, Side Effects, Uses And Dosage
Published on: 13-Aug-2022
10 min read
Apple Cider Vinegar: Benefits, Side Effects, Uses And Dosage
Changing lifestyles, including hectic schedules and unhealthy eating habits, have led to several lifestyle diseases. As a result, health and fitness have become a significant concern. Everybody wants to be fit, for which they try different remedies. One of such remedies is apple cider vinegar, which is becoming increasingly popular. The past several years have increased in popularity of apple cider vinegar due to its supposed bets for skin health, weight loss, heart health, and blood sugar.
Table Of Contents
1. Are You Aware Of Apple Cider Vinegar?
2. How Is Apple Cider Vinegar Made?
3. Apple Cider Vinegar's Benefits, As Proven By Science
4. Apple Cider Vinegar Dosage And Uses
5. The Risk Associated With Apple Cider Vinegar
6. The Final Say
Are You Aware Of Apple Cider Vinegar?
Apple cider vinegar is produced by crushing apples and squeezing out the juice. Introducing bacteria and yeast to the apple juice converts the apple sugar into alcohol. The utilisation of apple cider vinegar as a home treatment is not new. Since ancient times, apple cider has been a traditional homemade medicine due to its antibacterial and antioxidant characteristics. A sore throat and varicose veins were two conditions it was once used to treat. However, there is not much scientific evidence to support the statement. Apple cider vinegar has historically been used to treat various health issues.
However, several researchers have focused more on apple cider vinegar and its potential advantages in recent years. Apple cider vinegar is 94% water, 5% acetic acid with 1% carbohydrates and no fat or protein. 100gm (ml) of apple cider vinegar provides 22 calories, with negligible content of micronutrients.
How Is Apple Cider Vinegar Made?
Apple cider vinegar, created from fermented apple juice, is used in chutneys, vinaigrettes, marinades, and salad dressings. It is produced by smashing apples and squeezing the juice afterwards. For mass production, apples are loaded onto a processing belt where they are crushed, pressed, and the juice is separated. Then, the liquid is injected with the bacteria and yeast to initiate the alcoholic fermentation process, which converts the sugars to alcohol.
Bacteria that produce acetic acid transform the alcohol into vinegar in a second fermentation process (Acetobacter species). Malic acid and acetic acid work together to give vinegar its sour flavour.
The material is kept in a submerged tank, which serves as the oxygen source for the initial fermentation process. The bacterial strain acetobacter completes the process of alcoholic fermentation and produces vinegar by converting ethanol to acetic acid. Before distillation and pasteurisation, a mysterious microbial culture known as the "mother" is left in the vinegar.
Benefits Of Apple Cider Vinegar-Scientifically Proven
1. A Natural Preservative Which Also Kills Harmful Bacteria
Vinegar contains acetic acid, which can kill or stop dangerous microorganisms' growth. Additionally, it functions as a disinfectant and natural preservative to preserve foods.
2. Keeps Blood Sugar In Control And Manages Diabetes
Apple cider vinegar has shown a great response in improving insulin sensitivity and helping lower blood sugar responses after meals.
3. Helps In Weight Loss
According to several studies, vinegar can increase feelings of fullness, inducing people to consume fewer calories and lose weight.
4. Beneficial For Heart Health
According to Several studies, vinegar can lower blood pressure, cholesterol, and triglycerides. In addition, there is substantial evidence that it reduces the risk of heart disease in humans.
5. Improves Skin
Apple cider vinegar is naturally acidic and has antimicrobial properties.
This means it can enhance the skin texture and prevent infections. However, thorough research is required to determine how safe and effective this remedy is.
6. Beneficial For Liver Health
It is suitable for the liver. A study found that the polyphenolic components in apple cider vinegar may be beneficial for the liver's oxidative enzyme activity, which is related to the production of adenosine triphosphate.
Apple Cider Vinegar Dosage And Uses
Utilising apple cider vinegar in your cooking is the best strategy to add it to your diet. It can be used in chutneys, marinades, baking, and salad dressings. However, since vinegar contains a lot of acids, consuming it straight is not advised.
Some individuals prefer to drink it as a beverage after diluting it in water. The recommended daily dose is 1-2 teaspoons (5 to 10 mL) to one to two tablespoons (15 to 30 mL), mixed in a big glass of water.
Start slowly and stay away from consuming big doses. Too much vinegar can have adverse side effects, like eroding dental enamel and possibly interacting with medications.
The Risk Associated With Apple Cider Vinegar
Apple cider vinegar is generally well-tolerated in small amounts. However, more significant amounts given over an extended period can be risky.
1. Triggers Digestive Issues
Apple cider vinegar is acidic. As a result, people who regularly consume apple cider vinegar may have digestive discomfort. Gas and bloating may be a part of these digestive issues.
2. Dental Erosion
Every vinegar contains an acid that can damage teeth. Apple cider vinegar operates similarly. According to experts, regularly consuming apple cider vinegar can cause tooth erosion.
3. Throat Burns Or Esophageal Burns
Apple cider vinegar's pH levels range from 2 to 3, so consuming it undiluted could irritate the throat. Esophageal damage, pain, and throat discomfort may result from it.
4. Drop-In Potassium Levels
Drinking excess amounts of ACV can lower potassium levels, causing hypokalemia. Hypokalemia can then affect bone health by reducing bone mineral density and making them susceptible to breakage.
The Final Say
Apple cider vinegar can provide a wide range of health benefits. However, it is crucial to watch your intake and remain cautious when taking it to avoid adverse effects. While a tiny amount of vinegar can be beneficial, more is neither better nor safer.
1. How is apple cider vinegar prepared?
It is made by a process known as fermentation, in which bacteria and yeast are added to the juice of smashed apples. This process causes sugars to turn into alcohol and acetic acid.
2. Is apple cider vinegar good for weight loss?
Yes, apple cider vinegar may be helpful for weight loss. However, more research is needed to prove its effectiveness. Therefore, it is recommended to consult a doctor before using it.
3. How much quantity of apple cider vinegar can be taken daily?
The standard dosages range from 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) per day mixed in a large glass of water.
4. How can apple cider vinegar be used?
Using apple cider vinegar in cooking is the most excellent way to include it in your diet. It can be utilised in chutneys, marinades, baking, and salad dressings.
5. Are there any side effects of apple cider vinegar?
The reported adverse effects of apple cider vinegar include:
- Hypokalaemia (low potassium blood levels)
- Hyperreninemia (high blood renin enzyme levels)
- Esophageal damage
- Skin irritability
- Chemical burns (due to topical use)
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