Apple cider vinegar: Include it in diet to boost heart health, manage diabetes and more, here's how

Always dilute apple cider vinegar in water before drinking to reduce its acidity and minimise potential damage to your teeth and digestive tract. (Image: Canva)

Apple cider vinegar (ACV) is a popular natural remedy renowned for its many health benefits. Made from fermented apple juice, it contains acetic acid, which is believed to contribute to various positive effects on health. ACV is often used to support digestion, regulate blood sugar levels, and aid in weight management. Its antimicrobial properties also make it useful for skin care and oral health routines.

While ACV has gained attention for its potential benefits, it is crucial to use it wisely and in moderation. Nutritionist Hardik Goyal says understanding its effects on the body can help you incorporate this versatile vinegar into a balanced and healthy lifestyle.

Positive effects:

Improved digestion

ACV may enhance digestion by stimulating stomach acid production, which helps break down food more effectively. This can alleviate symptoms of indigestion, bloating, and gas, leading to more efficient nutrient absorption and a more comfortable digestive experience.

Blood sugar regulation

Studies suggest that ACV can help stabilise blood sugar levels by improving insulin sensitivity and reducing post-meal blood sugar spikes. This can be beneficial for managing diabetes and supporting overall metabolic health.

Weight management

ACV may aid in weight loss by increasing feelings of fullness and reducing overall calorie intake. Its acetic acid content can boost metabolism and fat oxidation, potentially leading to gradual weight loss when combined with a healthy diet.

Antimicrobial properties

ACV has natural antibacterial and antifungal properties, which can benefit oral health by reducing harmful bacteria and infections. It may also be useful for treating minor skin conditions and supporting general immune function.

Heart health

ACV may support cardiovascular health by helping to lower blood cholesterol levels and blood pressure. Its antioxidants and acetic acid content contribute to reducing inflammation and improving overall heart function, though further research is needed for definitive conclusions.

Potential negative effects:

Tooth enamel erosion

The high acidity of ACV can erode tooth enamel over time, leading to dental sensitivity and decay. To minimise damage, dilute ACV in water and rinse your mouth afterwards, or use a straw to limit contact with your teeth.

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Digestive issues

Excessive consumption of ACV can cause digestive issues such as nausea, bloating, or stomach lining irritation. Starting with small amounts and monitoring your body's response helps prevent these adverse effects and ensures a comfortable digestive experience.

Lowered potassium levels

High doses of ACV may lead to lowered potassium levels, potentially causing hypokalemia. This effect can be particularly concerning if consumed in large quantities, so it’s important to use ACV in moderation and monitor for any symptoms of potassium imbalance.

Bone density impact

Long-term excessive intake of ACV might affect bone health by altering calcium levels in the body. This could potentially lead to reduced bone density, so it’s advisable to consume ACV in moderation and maintain a balanced diet rich in calcium.

Interactions with medications

ACV can interact with certain medications, such as diuretics, insulin, and laxatives, potentially altering their effectiveness or causing side effects. Consult with a healthcare provider if you’re on medication to ensure ACV doesn’t interfere with your treatment regimen.

Precautionary step:

Dilute ACV

Always dilute apple cider vinegar in water before drinking to reduce its acidity and minimise potential damage to your teeth and digestive tract. This practice helps ensure you gain the benefits of ACV while protecting your oral and gastrointestinal health.

Moderation is key

Start with a small amount of ACV, such as 1-2 teaspoons per day, and gradually increase if desired. Monitoring how your body responds to ACV helps prevent adverse effects and allows you to enjoy its benefits safely.