Do you know what actually Apple Cider Vinegar (ACV) is? It is basically a natural product formed by fermentation of crushed apples. If you think ACV is just another ingredient that adds taste to your salads, pickles, sauces, and marinades, you are completely wrong. It is much more than that. It has been used for thousands of years for its astonishing effects on various problems and ailments related to the human body such as fever, cold, and is also used as an energy drink, cleansing agent, antiseptic disinfectant, etc. (1).
Everything from helping you to lose weight to detoxifying your body, ACV does it all. It is used as a natural remedy to treat crucial conditions like cancer, diabetes, acne, vaginitis, high blood pressure, and obesity. However, some of the content about its health benefits are much exaggerated over the Internet; some of them are actually correct. Here, we have accumulated some of the properties of ACV and the benefits it offers to you. Go through this article to know about them.
What Can Apple Cider Vinegar Do for Your Body?
You have read about tremendous miraculous effects of ACV on various health issues and diseases, but are they believable?
Apple cider vinegar contains acetic acid, vitamin B and C (2). It has anti-fungal property, high acetic acid content, and rich amount of calcium, potassium, iron, and copper (3). Thus, it is highly effective in the removal of Candida species (4) that are responsible for Denture Stomatitis and also aids in a proper digestion. Moreover, ACV also acts as a good cleansing agent for the gut and urinary tract infection (5).
How to Include Apple Cider Vinegar in your Diet?
If you are confused about how the apple cider vinegar diet works, and how you can include it in your recipes, then worry no more! We are here with some interesting ways by which you can include ACV to your daily meals –
1. Apple Cider Vinegar Salad Dressing Recipe
Veggies are quite healthy for your health, and addition of ACV augments their benefits. You can create a fresh cucumber, chopped onions or any other vegetable salad dressing using apple cider vinegar and have it in the morning. It regulates your digestion process (7) and keeps your gut and urinary system healthy.
2. Add to Your Morning Smoothie
Want to have something in the morning that keeps you full whole day and eliminates all the toxins from your body? Make a green smoothie of pear, cucumber, apple, kale, avocado, and lemon and add some amount of ACV to it. This drink will not only energize you but also support your liver to flush all the toxins out of your body (8).
3. With Tomato Juice
4. Fruit Juice and ACV
If you want to shed pounds, ridding of toxins from the body is quite essential as it helps reduce weight fast. For this, you can have grapefruit juice and combine it with some honey and apple cider vinegar. You can also include oranges to prepare this juice as they contain a high amount of vitamin C, which enhances the antimicrobial components of the human immune system (10).
5. Sprinkle on Snacks
It is another effective way to include apple cider vinegar in your diet. Use apple cider vinegar as a seasoning over your snacks such as sandwiches, crabs, fish sticks, or with cooked beets. ACV contains many trace elements and important minerals that will not only boost your energy but also lower the insulin and blood glucose levels in your body (11). As a result, adding ACV to snacks will make you feel full.
6. With Water Before Bedtime
If you have an upset stomach or any bacterial infection that results in a problem in your bowel system like diarrhea, you should drink apple cider vinegar with water every day before bedtime. It reduces blood sugar levels very fast while having raw ACV before the meal increases insulin sensitivity and slows the rise of glucose in the body even after having the meal (12).
7. Use as Marinade for Meat or Vegetables
You can make your favorite chicken or vegetable recipe more delicious by adding some apple cider vinegar to it. Regular usage of ACV in your diet can do wonders to your skin. It absorbs excessive oil and maintains pH levels of your body (13) which results in the reduction of pimples, acne, and other skin problems.
8. Add to Baked Beans
Baked beans are rich in protein and are a low-calorie food usually preferred by those who want to lose weight. Combine these beans with ACV for a tangy taste and enormous health and beauty benefits. Apple cider vinegar also tones your skin, strengthens hair, and alkalizes your body (14).
9. Add to Popcorn with Salt or Pepper
Delicious popcorn will become tastier if you add apple cider vinegar to this recipe. You can also add some black pepper and salt to it. Apart from all the other health benefits, ACV also cures arthritis pain. The presence of mineral and potassium in this kitchen ingredient decreases calcium build-up in the joints and alleviates pain (15).
10. With Roasted or Baked Vegetables
In this apple cider vinegar recipe, you can roast or bake the vegetables of your choice and make them savory and yummiest by seasoning them with ACV. Baked veggies flavored with ACV are one of the healthiest ways to control cholesterol and blood pressure. ACV enhances blood circulation in the body, balances pH levels, and alkalizes the body which in turn, regulates blood pressure and maintains cholesterol (16).
11. Add to Fruit Salad with Honey
If you love fruits, you can go for this apple cider vinegar fruits recipe. Cut your favorite fruits into small pieces and add ACV to it for mouthwatering taste. Thus, instead of having something oily for supper or evening meal, you can try this apple cider vinegar diet. It can be considered as a natural probiotic as it enhances stomach acid and ensures a healthy digestive system. Along with that, it also boosts your body enzymes (17).
12. Dip French Fries into ACV
If you are fond of French fries, you can make it healthy by using this apple cider vinegar diet recipe. Instead of opting Piri Piri for a spicy flavor, you should try the tangy twist of ACV. Dip the fries into ACV solution and have them after some minutes. Including apple cider vinegar in your diet can ease tremors which may occur due to any physical activity (18).
13. Cider Soup
Apple cider vinegar diet is extremely advantageous for the body. Soups are really healthy and the addition of ACV into them makes them not only more healthy but also more appetizing. The presence of ACV also helps you get rid of bad breath and foul body odor (19).
14. Honey and ACV Muffins
If you are suffering from diabetes and often desire to eat something sweet, this recipe is the best for you. Apple cider vinegar muffin diet recipe is something you would really love. ACV is said to be an effective home remedy for the patients who have type-2 diabetes as it declines the levels of blood glucose in the body (20).
Amount of Apple Cider Vinegar One Should Intake
If you want to intake ACV regularly to get all its benefits for a healthy body, you should be careful about its quantity. It needs to be heavily diluted before consumption. For an ideal mixture, you should add 1 part of it with 10 parts of water.
More concentrated form apple cider vinegar may result in certain problems such as erosion of tooth enamel, burning sensation to your throat and mouth, etc. Also, including too much quantity of ACV in your diet may put adverse effects on your bones. To save the enamel of your teeth from getting eroded due to apple cider vinegar (21), you should clean your mouth after having it.
Risks of Intaking Apple Cider Vinegar
- If you are on a medication for heart disease or any other intense health problem, you should consult a doctor before adding apple cider vinegar to your meals (22).
- We have already discussed that ACV pulls out harmful toxins from the body, but, this can lead to some skin problems like acne and itching. It is because the skin is one of the major organs that are responsible for detoxification (23). Thus, you should be careful while consuming ACV diet.
- Consumption of only ACV may result into stomach ache due to gas. You may feel discomfort, bloating or abdominal pain when it is unable to come out of intestines properly (24). You can mix apple cider vinegar with baking soda and water to nullify this harmful effect.
- Mineral levels may decrease due to detoxification as with harmful toxins some useful substances also flushes out of the body. Thus, having apple cider vinegar may reduce the levels of minerals and other important nutrients such as potassium. For this, either you can decrease the quantity of ACV from your diet or can enhance a number of minerals by taking a mineral supplement. For potassium content, you can have bananas as its 2 servings can enhance the plasma potassium concentration (25).
- As mentioned above, ACV can deteriorate the enamel of teeth due to the presence of acetic acid in it. Acidic apple cider vinegar diet may lead to this problem among many health conscious people and even vegetarians (26). To avoid this issue, you can use a straw to drink the ACV and water solution.