Apple Cider Vinegar

Apple cider vinegar (ACV) is a type of vinegar made from the fermented juice of apples.  In the fermentation process, apples are crushed to obtain the juice, which is then mixed with yeast to convert the sugars into alcohol during the first stage. The bacteria is then added to ferment further the alcohol into acetic acid during the second stage, which gives apple cider vinegar its very sour and spicy flavour and odour. During this process, the mother liquid is formed, a beneficial mix of proteins, enzymes, and friendly bacteria that appears as cloudy sediment. The 'mother' is thought to double ACV’s health benefits. In unfiltered or raw apple cider vinegar, the mother is usually left intact, giving it a cloudy appearance. This version is generally preferred for health uses, as the mother is rich in beneficial bacteria, enzymes, and proteins. On the other hand, filtered ACV has the mother removed, resulting in a clear liquid. This refined version is used for cooking and household cleaning, where the mother’s benefits are not required.

ACV contains acetic acid as its active ingredient and provides most of its health benefits, including digestive aid, blood sugar regulation, and weight management. Other constituents include malic acid as enzymes with trace minerals such as potassium, magnesium, and calcium.

For centuries, apple cider vinegar has been used as a culinary addition. Today, apple cider vinegar has found its way into modern wellness for its multiple applications. This is used popularly as a digestive tonic, treatment for the skin, hair wash, and even a natural cleaning agent. The versatility of ACV in promoting health and well-being through internal use or external application has made it famous worldwide. However, it must be used responsibly to avoid side effects like irritating the skin or dental enamel.

There are many names for this versatile liquid across the globe. Here are some of them:

• ACV (Acronym for Apple Cider Vinegar)
• Apple vinegar
• Cider vinegar
• Malus vinegar, in scientific parlance

These names can be used interchangeably, but most call them "apple cider vinegar".

Though not particularly rich in vitamins and minerals, apple cider vinegar does contain beneficial compounds that could elucidate its value. Here is its nutrient profile per tablespoon (15 ml):

• Calories: 3 kcal
• Carbohydrates: 0.1g
• Potassium: 11mg
• Acetic Acid: 5-6%
• Antioxidants: Polyphenols and flavonoids

ACV is very low in calories and carbs, so it is a popular supplement among those on low-calorie or low-carb diets.

Here is a quick run through the principal constituents found in apple cider vinegar:

• Acetic Acid: This is a primary ingredient in vinegar, which gives most of the health benefits
• Water: The liquid is composed of mostly water
• Malic Acid: This acid contributes to its sour taste and possibly other health benefits.
• Tannins and Polyphenols: These have antioxidant effects
• Minerals: Potassium, magnesium, calcium, and phosphorus present but in small amounts

The health benefits of apple cider vinegar are numerous. Here are some of the known apple cider vinegar benefits, some of which are scientifically backed:

1. Helps in Digestion

The acetic acid in ACV stimulates stomach acids, improving digestion, particularly for those with low acid secretions. It also encourages healthy gut bacteria growth.

2. Controls Blood Sugar Levels

Apple cider vinegar decreases blood sugar levels, as found in many types of research. This is more significant when there has been consumption of a high-carb meal. So, it is helpful for people with insulin resistance or Type 2 diabetic patients. Some amount of ACV could be ingested before or after meals, which will help slow down the absorption of carbohydrates in the body and promote reasonable control of blood sugar levels.

3. Weight Loss and Suppression of Appetite

ACV may help promote weight loss due to increased sensations of fullness. Other studies show that calorie intake is lessened overall in individuals who consume apple cider vinegar as part of their diet. Acetic acid can also raise the rate of metabolism and, therefore, burn more fats.

4. Heart Health

ACV may impact heart health as it helps decrease cholesterol levels, manages blood pressure, and reduces oxidative stress due to its antioxidant content.

5. Antimicrobial Properties

Apple cider vinegar contains natural acidity that kills bad bacteria or fungi. It has been a disinfectant as well as a preservative for years. If applied externally, it kills infectious bacteria on the skin, such as acne or fungal diseases.

ACV improves the health of the skin. It would restore the skin's pH and avoid bacterial infection growing when applied topically. Those who have acne-prone skin could benefit significantly from it. Evidence even showed that it can reduce the appearance of age spots and wrinkles.

6. Reduces Inflammation

Apple cider vinegar contains anti-inflammatory compounds that can reduce inflammation. It is most useful for arthritic disorders.

Improves Hair Health: It helps improve hair health since ACV is known to have natural features that can help enhance shine and strength and reduce dandruff due to the elimination of fungal growth while balancing the scalp's pH.

There are many common uses for apple cider vinegar. Some of them are described below:

• Digestive aid: Water-diluted apple cider vinegar is usually taken before eating to catalyse digestion and improve gut health.
• Weight management: Some will apply ACV for weight loss since it increases the feeling of repletion and reduces hunger.
• Culinary uses: Apple cider vinegar is applied to foods or as part of salad dressing, as a marinade, and as a preservative.
• Skincare: ACV applied on the skin can neutralise oiliness and acne and maintain pH.
• Hair care: ACV can be applied as a natural hair rinse to enhance hair shine and reduce dandruff.
• Household cleaner: Apple cider vinegar possesses antibacterial properties; thereby, it helps clean surfaces.
• Blood sugar regulation: ACV may help in regulating blood sugar after meals.

Despite its several health-related advantages, the following precautions must be followed when using this apple cider vinegar in some conditions.

• Pregnancy and Breastfeeding: Not much has been found about the safety levels of consuming apple cider vinegar during pregnancy and while breastfeeding. Though a few could take advantage of ACV for use during pregnancy and even for breastfeeding, such as digestion aiding or to ease heartburn, one should first consult with the doctor before its regular application during these periods.
• Diabetes: Though apple cider vinegar may also regulate blood sugar, its users with diabetes should monitor their blood sugar closely during their use. The drug could interfere with the insulin or oral diabetes medicines to cause hypoglycemia or low blood sugar.
• Heart Conditions: Patients who suffer from heart conditions should consult a doctor before using apple cider vinegar, especially if they are on a medicinal prescription for blood pressure or other heart diseases. ACV can interfere with some heart medications, making things complicated, therefore.
• Kidney Disease: In cases of chronic kidney diseases, ACV should not be used or minimised because its firm acidity might strain the kidneys.
• Alcohol: If you combine ACV and alcohol, the acidity may increase, and it may irritate your stomach and oesophagus. Do not mix those two.
• Irritation of Throat: If you drink ACV undiluted, it may irritate or even bum your throat. You should always dilute it in water or any other liquid before you drink it.

There are many ways to use apple cider vinegar, depending on what you want it for. Here are a few popular uses:

1. Apple Cider Vinegar for Digestion

How to Use:

• Dilute 1-2 tbsps of apple cider vinegar with a glass of water.
• Consumption 15-30 minutes before meals to help you digest and ease discomfort and bloating. Begin with small amounts and increase as tolerated.

2. Apple Cider Vinegar for Skin

There are many ways to use apple cider vinegar, depending on what you want it for. Here are a few popular apple cider vinegar uses:

How to Use:

• Mix equal amounts of apple cider vinegar and water to take a diluted amount.
• Apple cider vinegar can be applied to the face using a cotton ball to balance and control skin pH and remove acne.
• Subsequently, rinse well with water.

3. Apple Cider Vinegar Hair Rinse

How to Use:

• Mix 2-3 tablespoons of apple cider vinegar with a cup of water.
• Pour the mixture through the hair after shampooing.
• Let it sit for some time, and afterward, rinse it off with cool water for an added shine and to remove dandruff.

4. Apple Cider Vinegar for Weight Loss

How to Use:

• Add 1-2 tablespoons of apple cider vinegar to a glass of water.
• Drink the solution before meals to keep you sat and aid weight loss.
• Take only the prescribed amount to avoid side effects.

5. Apple Cider Vinegar as a Household Cleaner

How to Use:

• Dilute equal parts of apple cider vinegar and water in a spray bottle.
• Spray the solution on countertops, mirrors, and other surfaces.
• Wipe with a cloth for a completely natural, chemical-free cleaning solution.

The apple cider vinegar dosage varies with the application. Here are some general guidelines:

• Digestive and Blood Sugar Control: Take 1-2 tbsp (15-30 ml) of diluted apple cider vinegar in water before meals. 
• For Weight Loss, Take 1-2 tbsp diluted in water once or twice a day.
• For skin: Mix with equal parts of water and apply to the affected areas after patch testing, especially on larger skin surfaces.
• For hair: Combine 2-3 tbsp ACV with 1 cup water and rinse once or twice a week after washing with shampoo. 

Avoid direct application of ACV, orally to the throat and esophagus , as it may irritate and damage the tissues. .

Apple cider vinegar interacts with some drugs. While one is taking the medication, one should be cautious with apple cider vinegar treatment to avoid an interaction with the other drugs:

• Insulin or diabetes drugs: The effects of insulin and oral drugs of diabetes are enhanced by apple cider vinegar and may cause hypoglycemia.
• Diuretics: As apple cider vinegar lowers potassium levels, diuretics that promote lowering potassium levels may increase the risk of causing hypokalemia or low potassium levels in the body.
• Heart Medications: Patients taking heart medications or anti-hypertensive drugs should consult with a physician before adding ACV to their diet because it might interact with them.

Apple cider vinegar is a product with extensive health benefits, ranging from improving digestion and helping with weight loss to improving skin health. However, with its benefits comes responsible use, as one must be on the lookout for side effects and medication interference.

Conclusion

Apple cider vinegar has earned its place as a popular natural remedy due to its wide range of applications in health, wellness, and cooking. Whether used to support digestion, promote weight loss, or enhance skin health, its versatility makes it a staple in many households. While its benefits are promising, it’s important to use it mindfully and consult a healthcare professional when needed. As more people turn to natural solutions, apple cider vinegar remains a simple yet powerful option worth considering in a balanced lifestyle.