7 Amazing health benefits of apple cider vinegar

Ready to boost your health? Discover the amazing health benefits apple cider vinegar (ACV). For centuries, people have been consuming vinegars (sour wine) for its digestive benefits and other medicinal properties. Dating back to 5000 BC, it’s said that Hippocrates often recommended vinegar mixed with a bit of honey to help treat coughs and colds.

Vinegar, particularly ACV, contains amino acids, probiotics, enzymes, vitamins and minerals. It’s produced by fermenting apples with yeast, which creates alcohol. Then bacteria is added to further ferment the alcohol into acetic acid, the main active component in ACV. Acetic acid has been shown to help regulate blood sugar levels, support weight loss and improve digestion. It’s antimicrobial properties also promote better gut health by supporting a balanced microbiome.

I highly recommend purchasing an organic raw unfiltered ACV to maximise it’s health benefits. Look for products that contain floating bits and lumps, as these indicate the presence of live yeasts and bacteria. Don’t forget to shake the bottle well before pouring!

Since apples rank high on the dirty dozen list of fruits for pesticide residues, it’s especially important to select an organic option to ensure you’re getting a cleaner product, without any nasties.

7 Reasons to add apple cider vinegar (ACV) to your diet

1. Reduces and modulates blood sugar levels – Irregular blood sugar levels are linked to aging and a range of chronic diseases, including heart disease, diabetes and issues with eye and nerve health. Research shows that ACV can improve insulin sensitivity during high-carbohydrate meals by up to 34%. It can also help lower blood sugar levels and when taken before bed, can reduce fasting blood sugar levels overnight.

2. Supports weight loss – ACV has been shown to improve satiety and reduce appetite, leading to a decrease in daily calorie intake of up to 250 calories. It also helps improve the glycemic index of foods by slowing down the release of sugars into the bloodstream. One study showed obese subjects were given either 1 tbsp or 2 tbsp of ACV or a placebo over a 12 week period. The results indicated that those taking 15 mL of ACV experienced an average weight loss of 1.2 kg, while those taking 30 mL lost an average of 1.7 kg. Both vinegar groups also showed significant reductions in body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels compared to the placebo group.

3. Improves digestion – ACV has been shown to enhance digestion by improving your stomach acid environment. This increases your gastric acid secretions, which helps reduce bloating, indigestion and reflux while improving nutrient absorption.

4. Promotes a healthy gut - Studies have shown that ACV can significantly increase healthy gut flora while helping to reduce unhealthy bacteria and other microbes in the digestive tract, including candida. The pectin content in ACV has also been shown to help soothe an upset stomach. This ability to combat pathogenic yeasts and bacteria is why vinegar is commonly used as a cleaning agent at home and under your arms haha (it can be used as a natural deodorant!). Lastly, I’ve recommended ACV to many clients for relieving gallbladder discomfort and improving gallbladder emptying, with great success.

5. Improves cardiovascular health – ACV is a good source of polyphenols, which have antioxidant properties. Animal studies have shown that ACV can help lower triglyceride levels and reduce high blood pressure.

6. Reduces inflammation – ACV has been used in traditional medicine to help reduce pain and stiffness from arthritis. Consumed by many with the addition of honey as a daily drink.

7. Allergies – ACV can be used to help break up mucus in sinusitis, allergies or post-viral infections when consumed daily.

Other uses for apple cider vinegar (ACV)

• Home cleaning

• Facial toner

• Gargle for bad breath

• Hair conditioning

• Natural deodorant

• Foot soak

• Teeth whitener

• Fruit and vegetable wash/soak.

• Flea control, when sprayed on pets.
  

Ways to incorporate apple cider vinegar (ACV) into your diet:

• Salad dressing

• Homemade mayonnaise

• Sipped in a glass of warm water with main meals (1-3tsp.) – honey can be added

• Include in your daily juices

• Add to sparkling mineral water (it gives it a nice apple flavour)