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When you think of apple cider vinegar, you probably picture that tangy salad dressing that makes your mouth water or that tart marinade that gives your favorite chicken dish an extra kick. But if you’re only using the flavor-packed powerhouse in your cooking, you could be missing out on some big health benefits.
Here are six ways apple cider vinegar could improve your health…
#1 — Kills bacteria
One of the reasons vinegars, including apple cider vinegar, are used in canning is that they have the power to kill harmful microorganisms thanks to the fact that they are packed with a compound known as acetic acid.
In fact, one study found the acid to be an “effective and affordable treatment of infections among burn patients.”
#2 — Provides yeast protection
When your body’s microbiome gets out of balance, you can experience a hostile yeast takeover that can result in a yeast infection in your mouth or an uncomfortable problem further south.
Yeast can even overtake your intestines and cause problems with leaky gut.
Luckily, in addition to killing off harmful bacteria, the acetic acid in apple cider vinegar also provides potent yeast protection.
Studies show that apple cider vinegar is not only an effective and economical way to kick those yeast infections to the curb, it also has no adverse reactions… unlike those antifungal drugs which can cause headache, diarrhea, stomach pain and more.
#3 — Helps with weight management
Although some sources say that the evidence for apple cider vinegar and weight loss is inconclusive, multiple studies have shown that drinking apple cider vinegar with water could make your weight loss goals easier to accomplish.
One study found a link between the vinegar and reduced body fat mass and weight circumference in just 12 weeks.
Another study discovered that the tart vinegar can help you feel full (which could help you reduce the number of calories you consume)
#4 — Helps control blood sugar
The research we just talked about that found that apple cider vinegar can increase feelings of satiety also found that it has the power to lower your blood sugar.
It wasn’t the only study to prove this link…
A second study found that drinking apple cider vinegar lowered blood glucose by over 31 percent after eating a bread-heavy meal.
That’s important since keeping control of your blood glucose levels is vital to not only staving off diabetes, but also to having success in any weight loss effort.
#5 — Boosts heart health
Heart disease is the No. 1 cause of death for both men and women in the United States, killing one person every 37 seconds.
Although no human studies have been conducted, animal studies show that apple cider vinegar can lower the risk of this silent killer by:
- Reducing cholesterol and triglyceride levels
- Lowering blood pressure
- Diminishing biochemical risk factors that lead to hardened arteries
- Curbing oxidative stress
This means that apple cider vinegar could be one of the easiest ways ever to live heart healthy.
#6 — A fix for acid reflux
Apple cider vinegar is a great preventative fix for acid reflux because it contains alkaline nutrients. Take 2 tablespoons in a glass of water 30 minutes before eating to help normalize stomach acid and prevent indigestion. It’s more effective if taken before a meal.
Speaking of meals, sneak more alkaline-forming food — like most green vegetables, apples, apricots, avocados, baking soda, banana, beets, broccoli, berries, chlorella, kale, lemons, lentils, lima beans, limes, lotus root, mangos, mineral water, mushrooms, mustard greens, nectarine, onion, persimmon, pineapple, pumpkin seed, raspberry, sea salt, sea vegetables, seaweed, spirulina, sprouts, sweet potato, tangerine, taro root, vegetable juices and watermelon — into your diet.
How to take apple cider vinegar
Clearly, adding more apple cider vinegar to your diet is the way to go.
Besides using it to make salad dressing or homemade mayonnaise, you can simply dilute it with water and drink it like a beverage. This makes it easier to get more of its benefits on a regular basis.
You can take between 1 teaspoon and 2 tablespoons per day in a large glass of water.
But remember… it’s always best to start with a low dosage and work your way up. Never take more than the recommended dose.
Also, for the healthiest option, it’s best to choose organic, unfiltered vinegar.
- Does Vinegar Kill Bacteria? — News-Medical.Net
- 5 Signs You’re Suffering From Candida Overgrowth – and What You Can Do About It U.S. News
- Antifungal medicines — Health Service Executive
- Science-Backed Benefits Of Apple Cider Vinegar — Medical Daily
- Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. — Central Research Institute
- Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. — Applied Nutrition and Food Chemistry, Department of Food Technology, Engineering and Nutrition, Lund University
- Will Weight Loss Help Your Diabetes? — WebMD
- Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. — DiSTAM (Dipartimento di Scienze e Tecnologie Alimentari e Microbiologiche), University of Milan, Italy.
- Heart Disease Facts — Centers for Disease Control and Prevention
- Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet. — Central Research Institute, Mizkan Group Corporation
- Acute effects of vinegar intake on some biochemical risk factors of atherosclerosis in hypercholesterolemic rabbits — Lipids in Health and Disease
- Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. — J Med Food
- Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats. — Eur J Nutr
- Antihypertensive effects of acetic acid and vinegar on spontaneously hypertensive rats. — Biosci Biotechnol Biochem