Apple cider vinegar health benefits: A natural remedy to fast-track weight loss, regulate blood sugar

Health benefits of apple cider vinegar: One of the most well-known benefits of apple cider vinegar is its positive impact on digestion. The acetic acid in ACV can help increase stomach acid, which is essential for breaking down food and absorbing nutrients (Image: Canva)

Apple cider vinegar (ACV) has gained popularity as a versatile natural remedy, touted for its numerous health benefits. While its use dates back to ancient times, modern science is beginning to validate some of the health claims associated with ACV. Let’s take a look at various benefits of incorporating apple cider vinegar into your diet and lifestyle:

Aids in digestion

One of the most well-known benefits of apple cider vinegar is its positive impact on digestion. The acetic acid in ACV can help increase stomach acid, which is essential for breaking down food and absorbing nutrients. This can be particularly beneficial for those with low stomach acid or digestive issues such as bloating or indigestion.

How to use: To aid digestion, dilute one to two tablespoons of apple cider vinegar in a glass of water and drink it before meals. This can help prepare your digestive system and promote a smoother digestion process.

Supports weight loss

Apple cider vinegar is often linked to weight loss due to its ability to enhance satiety, which can help reduce overall calorie intake. Some studies suggest that acetic acid may increase metabolism and reduce the storage of fat, making it a useful addition to a weight loss regimen.

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How to use: For weight loss support, mix one tablespoon of ACV with a glass of water and consume it before meals. It's important to note that while ACV can aid in weight management, it should not be relied upon as a sole weight loss solution. A balanced diet and regular exercise are crucial components of any effective weight loss plan.

Regulates blood sugar levels

Apple cider vinegar has been shown to help regulate blood sugar levels, making it particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition. The acetic acid in ACV can improve insulin sensitivity and lower blood sugar spikes after meals.

How to use: To help regulate blood sugar, consume a mixture of one to two tablespoons of ACV in water before or after meals. This can help slow the rate at which sugar enters the bloodstream, providing a more balanced blood sugar response.

Boosts skin health

Apple cider vinegar is also popular for its skin benefits, thanks to its antibacterial and antifungal properties. It can help clear acne, soothe sunburn, and improve skin texture by balancing the skin's pH levels.

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How to use: For skincare, dilute ACV with water in a 1:1 ratio and apply it to the skin using a cotton pad. This can be used as a toner after cleansing your face. Always perform a patch test before applying ACV to a larger area of skin, as it can be irritating for some skin types.

Enhances heart health

Some studies suggest that apple cider vinegar may help improve heart health by lowering cholesterol levels and reducing blood pressure. The acetic acid in ACV is believed to decrease the production of harmful cholesterol while increasing beneficial cholesterol levels.

How to use: Incorporating apple cider vinegar into your diet can be as simple as adding it to salad dressings or marinades. Consuming a diluted mixture of ACV and water regularly may also support cardiovascular health. However, it's important to consult with a healthcare professional before making any significant changes to your diet, especially if you have underlying health conditions.

Acts as a natural detoxifier

Apple cider vinegar is often used as a natural detoxifier, helping to cleanse the liver and lymphatic system. It is believed to help flush out toxins from the body and improve overall health.

How to use: To use ACV as a detox, mix one to two tablespoons with a glass of warm water and drink it in the morning. This can be a refreshing way to start the day and support your body's natural detoxification processes.

Precautions and considerations

While apple cider vinegar has many potential benefits, it is important to use it responsibly. ACV is highly acidic and can cause irritation or damage to the oesophagus and tooth enamel if consumed undiluted. Always dilute ACV with water before consuming it, and consider drinking it through a straw to minimise contact with your teeth.

Additionally, ACV may interact with certain medications, including diuretics and insulin. If you have any health conditions or are taking medication, consult with your healthcare provider before adding ACV to your routine.