Health Benefits of Apple Cider Vinegar

health benefits of apple cider vinegar

Vinegar is an ancient remedy that Greek physician Hippocrates used to treat digestive discomfort and wounds. While Hippocrates may not have known the exact beneficial compounds in the vinegar, further modern research revealed an array of additional health benefits of including apple cider vinegar (ACV) into our diets and routines.

  1. Antimicrobial
    Acetic acid is one of the most potent natural antimicrobial compounds that’s not dangerous to human health. Studies found that it may be responsible for the health benefits of apple cider vinegar, including its ability to help kill pathogenic bacteria. Some great ways to use ACV include washing vegetables and fruits in a solution of AVC, lemon and water. Drinking one tablespoon of ACV diluted in water in the morning can also help support the health of your gut microbiome.

  2. Antioxidant
    Apple cider vinegar contains high levels of polyphenols, compounds that help clear out harmful cells in the body. Specifically, gallic acid, catechins, epicatechin and chlorogenic acid are found in high levels in ACV. The best way to get these benefits is to consume one tablespoon of diluted ACV in the morning. Not only will this help with hydration, but it’ll also clear out harmful cells that damage your skin.

  3. Improves Lipid Profiles
    A small study found that drinking apple cider vinegar improved cholesterol, HDL and LDL cholesterol levels over an eight week period of time. A healthy diet with the addition of ACV may help improve lipid profiles to reduce the risk of heart disease.

  4. Balances Weight
    When apple cider vinegar is added to food, it may decrease the glycemic index of the food, which helps slow down the rate at which sugar is absorbed in the body. This promotes satiety and helps people eat less. For example, vinegar is often added to rice when making sushi to help decrease its glycemic load. Try adding two tablespoons of ACV to rice or quinoa dishes to add a tangy flavor and decrease their glycemic effect.

With all of its health benefits, apple cider vinegar is worth looking into for a healthier lifestyle. There are many trusted brands of ACV, but my favorite is Bragg Apple Cider Vinegar. For fun ways to include apple cider vinegar in your diet, check out these tasty recipes:

Apple cider vinegar can be a great additional to a healthy diet. However, if you suffer from acid reflux, it can either exacerbate symptoms or help alleviate acid reflux in some cases. People are different, and it is important to find what works best for you.

Registered Dietitian, Certified Specialist in Sports Dietetics

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