We have been using vinegar in our dishes since quite a long ago and there are a variety of them. Recently ACV or Apple cider Vinegar has gained popularity due to its nutritional qualities and health benefits and it can be easily used for preparing Indo -Chinese dishes or marinating, salad dressing, and much more. Let us know more about its uses, nutritional contents, benefits, side effects, and much more.
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. Apple cider vinegar is a type of vinegar made from fermented apple juice. First, crushed apples are combined with yeast, which converts the sugars in the apples into alcohol. In the second step, bacteria are added to the alcohol, transforming it into acetic acid, the main active compound in vinegar.
Apple cider vinegar is known for its amber color and distinct sour taste. It is often used in cooking, salad dressings, marinades, and food preservation. Additionally, it has gained popularity for its potential health benefits and various uses in natural remedies, weight loss, skincare, and hair care routines.
Organic, unfiltered apple cider vinegar also contains “mother,” strands of proteins, enzymes, & friendly bacteria that give the product a murky, cobweb-like appearance.
Apple cider vinegar is of 2 types natural & synthetic. Synthetic ACV is cheaper & natural ACV is expensive.
Nutritional Compositions of Apple Cider Vinegar:
Apple cider vinegar (ACV) is low in calories and carbohydrates, but it contains trace amounts of various nutrients. The exact nutritional composition may vary slightly depending on the brand and production process, but here are the general nutritional properties of apple cider vinegar per tablespoon (15 ml):
- Calories: Approximately 3 calories
- Carbohydrates: Less than 1 gram
- Fat: Negligible amount
- Protein: Negligible amount
- Fiber: Negligible amount
While apple cider vinegar doesn’t provide significant amounts of vitamins or minerals, it does contain small quantities of beneficial compounds, including:
- Acetic Acid: The primary active component in apple cider vinegar, responsible for its sour taste and potential health benefits.
- Polyphenols: Apple cider vinegar contains polyphenols, which are antioxidants that may help protect against cellular damage caused by free radicals.
- Probiotics: Raw, unfiltered apple cider vinegar often contains beneficial bacteria, known as probiotics, that can contribute to a healthy gut microbiome.
- Enzymes: Some varieties of unfiltered apple cider vinegar may retain certain enzymes that can aid digestion and promote overall health.
Benefits of Apple Cider Vinegar
Apple cider vinegar (ACV) has gained significant popularity in recent years due to its numerous health benefits and versatile uses. This golden elixir, made from fermented apples, has been used for centuries as a natural remedy and culinary ingredient. Here are some incredible benefits of apple cider vinegar, from its impact on health to its effectiveness in beauty routines.
- Boosting Digestive Health:
Apple cider vinegar is renowned for its potential to improve digestion. The acetic acid present in ACV aids in breaking down food and enhancing nutrient absorption. Incorporating a tablespoon of ACV into your diet can help alleviate digestive issues like indigestion, bloating, and heartburn.
- Supporting Weight Loss:
If you’re on a weight loss journey, apple cider vinegar can be a valuable ally. Studies suggest that ACV can help suppress appetite, increase metabolism, and reduce water retention. Consuming a diluted solution of ACV before meals may contribute to reduced calorie intake and promote weight loss.
- Managing Blood Sugar Levels:
Apple cider vinegar has shown promising effects on managing blood sugar levels. It can improve insulin sensitivity, which is particularly beneficial for individuals with type 2 diabetes or insulin resistance. However, it’s important to consult with a healthcare professional before making any significant changes to your diabetes management routine.
- Improving Heart Health:
It is believed that adding apple cider vinegar can also improve heart health as many health experts and nutritionists believe that it can help in lowering triglycerides and cholesterol levels that might build and cause blockages. As a result, it may help you to maintain your heart health. It even contains chlorogenic acid a powerful antioxidant that prevents bad cholesterol (LDL) from oxidizing. This is a crucial step that prevents heart disease.
- Enhancing Skin Health:
ACV possesses natural antibacterial and antifungal properties, making it a valuable addition to your skincare routine. Diluted ACV can be used as a toner to balance the skin’s pH, reduce acne, and improve overall complexion. However, it’s essential to do a patch test before applying ACV to your skin and to dilute it properly to prevent irritation.
- Nourishing Hair:
Apple cider vinegar can work wonders for your hair. Its acidic properties help balance the scalp’s pH, remove product build-up, and promote healthy hair growth. By rinsing your hair with a diluted ACV solution after shampooing, you can restore shine, reduce dandruff, and enjoy a revitalized scalp.
- Natural Cleaning Agent:
In addition to its health and beauty benefits, apple cider vinegar serves as an effective natural cleaning agent. It can be used to clean surfaces, disinfect kitchen countertops, remove stains, and even act as a fabric softener in the laundry.
How Can You Consume Apple Cider Vinegar:
There are several ways to add ACV or Apple Cider Vinegar to your diet but it is very important to consume it in the right way and correct portions to gain maximum benefits.
Given below are general guidelines for you to add apple cider vinegar to your diet, safely and reasonably:
- Diluted with Water: This is one of the simplest ways to consume ACV. Mix 1 to 2 tablespoons of apple cider vinegar with 8 to 10 ounces of water. Start with a smaller amount of ACV if you’re new to it, and gradually increase the dosage. Sip it slowly, and you can add honey or a natural sweetener to improve the taste if desired.
- Salad Dressings and Marinades: Incorporate apple cider vinegar into homemade salad dressings or marinades for a tangy flavor. Combine it with olive oil, herbs, spices, and other ingredients to create a delicious dressing or marinade for salads, vegetables, or meat.
- Smoothies and Beverages: Add a splash of apple cider vinegar to your smoothies or beverages for a nutritional boost. Blend it with fruits, vegetables, and other ingredients to create a refreshing and healthful drink. Be mindful of the strong taste of ACV and adjust the amount accordingly.
- Pickling and Fermenting: Use apple cider vinegar as a key ingredient in pickling or fermenting vegetables, such as cucumbers, carrots, or onions. The acidic nature of ACV helps preserve the vegetables and gives them a tangy flavor.
- Cooking: Incorporate apple cider vinegar into your cooking recipes. It can be used as an ingredient in sauces, soups, stews, and various dishes to enhance the flavor profile.
Cautions To Consider While Having Apple Cider Vinegar:
Apple Cider Vinegar may cause some discomfort if consumed incorrectly:
- It is most important to save your teeth while consuming apple cider vinegar. Acetic acid can erode your tooth enamel and increase the sensitivity. Hence, it is advisable to dilute it before consuming it and using a straw to avoid direct contact with the teeth.
- Rinsing your mouth thoroughly after consuming apple cider vinegar is highly recommended to protect further enamel and it is ideal to wait for 30 minutes then go for rinsing or brushing your teeth.
- If you develop any kind of allergies or get allergic reactions it is advisable to consult a doctor immediately.
- People with digestive issues such as peptic ulcers or gastric ulcers should avoid consumption of ACV as it can cause painful situations and even worsen the conditions.
Remember to choose raw, unfiltered apple cider vinegar with the “mother” for potential added benefits. Start with smaller amounts and gradually increase the dosage to assess your tolerance. If you have any specific health conditions or concerns, it’s advisable to consult with a healthcare professional before incorporating ACV into your diet.
Side Effects and Precautions While Consuming Apple Cider Vinegar:
It is always considered that when a particular thing has benefits or pros it can also have some drawbacks or cons.
- Apple cider vinegar may give you prolonged satiety or a feeling of fullness for a longer period but it can worsen symptoms of gastroparesis, which is usually true in the case of people who have diabetes.
- It may even cause bone loss or enamel erosion in some cases and also low potassium.
- It can also cause esophageal discomforts, irritations, and burns when consumed directly or with improper dilutions.
- Avoid applying directly to skin and hair as it might cause reactions or also skin burns.
Precautions To Be Consider While Having Apple Cider Vinegar:
- People who are dependent on insulin should be cautious as insulin and apple cider vinegar both can reduce blood glucose levels and cause serious health issues. It is advisable to speak to your healthcare professional, doctor, or nutritionist before consuming it.
- Also, people who have diuretics should avoid consuming ACV as it can cause potassium levels to drop. Similarly, people who are on medicines for lowering potassium levels need to avoid it too.
Frequently Asked Questions (FAQs):
Q. Is it okay to drink Apple Cider Vinegar Daily?
A. Yes, you can have it daily but you need to dilute it with water, start with small amounts.
Q. What are the benefits of apple cider vinegar?
A. ACV has numerous health benefits, such as weight loss, and managing blood sugar levels, also good for skin and hair.
Q. Can apple cider vinegar help in weight loss? How much and in what way can you drink it?
A. It is advisable to drink Apple Cider Vinegar diluted in water. 1 – 2 tablespoons are the maximum dosage advisable. It is ideal to start with a small amount at the beginning. The best time to have ACV is 20 – 30 minutes before meals if you find it difficult to drink then you can add to your salad as a dressing.
Q. What is the best time to drink apple cider vinegar?
A. People with diabetes should have it at night. Non–diabetics are advised to have it for 20 – 30 minutes before meals well diluted in water.
Q. Who cannot take apple cider vinegar?
A. People on diuretics and insulin should not take apple cider vinegar.
Q. What happens if you drink apple cider vinegar every morning?
A. It may help you in weight loss, and keep your heart healthy, hair, and skin health.
Q. How much water do you mix with apple cider vinegar?
A. Water should be double the amount of vinegar. The maximum amount of vinegar in a day is two tablespoons.
Q. How does apple cider vinegar help with belly fat?
A. It helps in reducing waist circumference, hence reduction in belly fat.
Q. Why does my stomach hurt after drinking apple cider vinegar?
A. There can be several reasons for it. One of the most common causes is an improper diluting ratio of apple cider vinegar and water.
Q. Is apple cider vinegar bad for your liver?
A. There are no scientific proofs to claim either way. But, as per some studies, it helps in the removal of harmful toxins. Hence is not bad for your liver.
