Apple Cider Vinegar
Apple Cider Vinegar
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice and is known for its tangy flavour and potential health benefits.¹ It is associated with several positive effects on health.
What makes apple cider vinegar so beneficial?
ACV is a fermented food rich in probiotics, enzymes, potassium, and polyphenols, which have antimicrobial and antibacterial properties. It contains acetic acid, which has been suggested to aid in increasing nutrient absorption.
Unpasteurised ACV is considered more beneficial as it contains a higher level of these health-promoting properties compared to pasteurised varieties.²
How can ACV improve your health?
Consuming ACV has been linked to several health benefits, including weight loss, improved insulin sensitivity, reduced blood sugar levels, and lower cholesterol levels. It is also known for its antioxidant effects, which help combat free radicals in the body, thereby reducing cell and tissue damage and potentially lowering cancer risk.³ ⁴
Are there any risks when consuming ACV?
However, there are potential downsides to consuming ACV that should be taken into account:
Dental enamel erosion due to its acidity.
Decreased appetite and potential nausea.
Risk of oesophageal burns if not diluted properly.
To incorporate ACV into your diet safely, it should be diluted in approximately 8 oz. (around 240 ml) of water before consumption. This helps minimise the risk of the side effects mentioned above. ACV can also be mixed with olive oil to make a salad dressing, offering a safer way to consume it.⁵
How to choose the best apple cider vinegar?
When choosing ACV, opt for unpasteurised and unfiltered varieties, as these retain more nutrients and enzymes. Organic options, such as Bragg's, are highly regarded and widely available.
ACV should be stored in a cool, dark place and can last a long time due to its acidic nature. When preparing ACV, avoid consuming it undiluted and refrain from using it with aluminium, copper, or cast iron cookware, as its corrosive properties may cause damage.⁴
Let’s sum up
In summary, apple cider vinegar may offer several health benefits, including heart health improvements, antioxidant effects, and antimicrobial properties. However, it should be consumed cautiously due to its acidic nature, which can cause dental enamel erosion and other side effects if not diluted properly. Always choose unpasteurised, unfiltered ACV, mix it with water or use it in salad dressings, and avoid direct contact with your teeth by using a straw or rinsing your mouth after consumption.
References
Vinegar: A Centuries-Old Tradition to Improve Your Diet
From salad dressing to health elixir: Unveiling the science-backed benefits of vinegar for weight loss, blood sugar control, and more.
Article | 2023 | Anna ScheucherApple Cider Vinegar: A Great Insulin Equaliser
Consuming apple cider vinegar can lower blood sugar levels and improve insulin sensitivity. How does that work and why should you care? Find out in this article.
Article | 2023 | Anna ScheucherChris Beat Cancer
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Book | 2023 | Dr James DiNicolantonio, Siim LandThe 150 Healthiest Foods on Earth, Revised Edition
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