Apple Cider Vinegar benefits: Gut, Bone and Cardiovascular health.
Apple Cider Vinegar Overview
Apple cider vinegar is made by fermenting apples. It is quite an involved process and I recommend using a brand that does it as naturally as possible and is labeled organic.
I also strongly advise choosing a brand that still contains the “mother” and has not had it filtered out.
Do not be put off by the apple cider vinegar looking cloudy - this is the mother and it contains all the good ingredients.
Do not confuse Apple Cider Vinegar with other types.
Vinegar Mother is also known as Mycoderma aceti. The acetic acid is produced in the secondary fermentation process when making the apple cider vinegar.
It is very rich in prebiotics amongst other beneficial compounds. These serve as food for beneficial bacteria that live in our gut and intestines. One of the biggest benefits of “The Mother” is that it contains good amounts of powerful antioxidants. It’s similar to SCOBY (Symbiotic Culture Of Bacteria and Yeast) in the kombucha-making process
If you’re looking to use apple cider vinegar for health benefits, choose a raw apple cider vinegar that contains the mother.
I recommend brands that are organic and raw with the mother. Which is great for weight reduction also and constipation.
One of the benefits of apple cider vinegar for the gut is said to be that acv encourages the growth of good bacteria while the acidity makes an inhospitable environment for bad bacteria. So in promoting the growth of beneficial bacteria apple cider vinegar may help to aid digestion and create the conditions for a healthy gut.
Some researchers feel that apple cider vinegar could have a defensive upshot for your heart(1).
Now, many people say - you are what you eat - try to have a balanced healthy diet. But can apple cider vinegar aid in this heart benefit.
Taking a few teaspoons with breakfast has always been an “old wives tale” and lately it has become a health trend. Partly due to the claims that apple cider vinegar aids weight loss and reduces the body's craving for sugar.
Research has shown that it also helps with lowering triglyceride levels in your blood, which do have a link to increased risk of heart attacks(2).
Fluer Brown, is a nutritionist and is the author of Beat Chronic Disease - The Nutrition Solution. She says “It contains the antioxidant chlorogenic acid which has been shown to protect LDL cholesterol particles form becoming oxidised, which is a crucial step in the prevention of heart disease(3).
It is also noted that apple cider vinegar has the ability to deconstruct fat deposits in the body. Assist in boosting circulation and thus reduce blood pressure. There is no direct studies on humans to support this directly. In 2015 there was a study published in the Journal of Diabetes research supported the above based on a study in animals.
Brown did note that there have been several human studies that do suggest apple cider vinegar can aid in the feeling of “fullness”more quickly.
Further studies do indicate that having a small amount of apple cider vinegar with your meals lead people to eat slightly less calories on a daily basis.
Add all these together and it seems there may be something to the old wives tale - that taking some Apple Cider Vinegar with your meal can help your cardiovascular system a number of different ways.
Not to mention Skin and other benefits.
Apple Cider Vinegar may benefit Bone Health:
University scientists in Japan have found in 2 studies that drinking apple cider vinegar can help to improve bone health because it was found that acv helps to increase the uptake of calcium. It was also found that adding vinegar to something like a boiling chicken broth increased the amount of calcium in the chicken stock by 40%(4).
Further the antioxidants found apple cider vinegar “mother” may also be of great benefit similar to green tea.
Antioxidants fight against free radicals — highly reactive compounds that cause damage to the body’s cell membranes.
Vitamins and polyphenols found in the apple cider vinegars “mother” may also help to boost the immune system.
Is there a disadvantage taking apple cider vinegar ?
As in many natural remedies, people feel that there is little risk. A popular approach is “why not give it a try?”
I would add the following points if you are considering consuming apple cider vinegar on a regular basis
- If you are using vinegar or even apple cider vinegar it should be diluted. Its high acid content can damage tooth enamel when sipped “straight".
- Vinegar has been reported to lower potassium levels. That is relevant for people taking medicine that can lower potassium (such as common diuretics taken to treat high blood pressure).
- Vinegar can alter insulin levels. Be careful if you are a diabetic.
Below are two Apple Cider Vinegar Brands and products that I like. I especially like the Ultra High Strength Capsules as they eliminate the taste of Apple Cider Vinegar that I find a bit tart.
We also have a great article one using apple cider vinegar for curing yeast infections.
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We also have a recipe for ACV.