Apple cider vinegar aids in weight loss, improves digestion, and protects the cardiovascular system. (Sea Wave/Shutterstock)
Apples have numerous health benefits, and apple cider vinegar produced from fermented apple juice is a multifunctional natural health food. In addition to assisting with weight loss and digestion, it protects the cardiovascular system.
How should apple cider vinegar be taken, and who should take it with caution? Yang Jingduan, the founder and medical director of Yang Institute of Integrative Medicine in the United States, offers five suggestions for consuming apple cider vinegar in the Internet program Four Dimensional Health.
Apple cider vinegar, according to Yang, has numerous health benefits, is extensively used in cooking, and serves as a decontaminant, purifier, and astringent in skin care products.
Compared to ordinary rice vinegar, apple cider vinegar has a golden hue, a translucent appearance, a sweet and acidic flavor, and a soft consistency.
It contains malic acid, pectin, enzymes, vitamins, and minerals that can boost the immune system and combat infectious diseases. Apple cider vinegar can stimulate gastric acid secretion and enhance digestive health. If you feel ill after gorging, apple cider vinegar is often helpful.
Aids Weight Loss and Reduces Blood Lipids
Apple cider vinegar's use in weight loss by increasing the body's metabolic rate and fostering fat burning is one of its most well-known benefits. In 2018, the Journal of Functional Foods published the results of a randomized, controlled clinical trial demonstrating that apple cider vinegar consumption during dieting and weight loss is superior to merely adopting a low-calorie diet.
The researchers divided 39 individuals who were overweight or obese into two categories. Each group followed a low-calorie diet for twelve weeks, consuming 250 fewer calories per day. The experimental group consumed 30ml of apple cider vinegar per day, whereas the control group consumed fewer calories but did not consume apple cider vinegar.
The results demonstrated that the group that consumed apple cider vinegar daily not only lost more weight, but also had a reduced waist circumference, visceral fat index, and appetite index. In addition, blood tests revealed that the blood lipids and cholesterol levels of the group that consumed apple cider vinegar were substantially lower than those of the control group.
Apple cider vinegar's function in protecting blood vessels extends beyond lowering blood lipids. A meta-analysis published in BMC Complementary Medicine and Therapies in 2021 found that after consuming apple cider vinegar, fasting blood sugar decreased by approximately 7.97 mg/dL. Animal experiments revealed that apple cider vinegar can increase oxidation resistance, is anti-inflammatory, and can help prevent diabetes, high blood pressure, and high blood lipids.
Caution in Apple Cider Vinegar Consumption for Four Types of Individuals
When consumed properly, apple cider vinegar is safe for the vast majority of individuals. However, Yang cautions that the following four types of individuals should exercise particular caution when consuming it:
Patients with gastroesophageal reflux disease or gastric ulcer.Apple cider vinegar can irritate and worsen the condition of the gastric mucosa.
Those receiving hypoglycemic medications.Similar to certain blood sugar-lowering medications, apple cider vinegar can reduce blood sugar levels and should be used with caution.
Patients with tooth sensitivity or oozing gums.Apple cider vinegar is acidic and may cause tooth and gum injury.
Women who are pregnant or lactating.Uncertainty exists regarding the safety of apple cider vinegar for expectant and breastfeeding women.
Five Guidelines for Using Apple Cider Vinegar
Take the recommended dosage.It is recommended to consume 15 to 30 ml (0.5 to 1 fluid ounce) once to twice daily.
Dilute before serving.Due to the high acidity of apple cider vinegar, it is recommended to dilute it with water at a ratio of 1:5 or 1:10. An excessively acidic vinegar can harm the digestive tract.
Season according to personal preference.Many individuals may find the flavor of fermented apple cider vinegar to be pungent or disagreeable. Add honey or lemon juice, or incorporate the vinegar into a salad vinaigrette.
Do not consume vinegar on an empty stomach.On an empty stomach, drinking apple cider vinegar may irritate the gastrointestinal lining. If taken on an empty stomach, apple cider vinegar must be further diluted.
Consult a physician before consuming medication.Apple cider vinegar may interact with prescribed medications and cause undesirable interference. If you have a disease of the digestive system or are taking medication, it is recommended to consult your doctor before taking this supplement.
Add apple cider vinegar as condiments to salads. Africa Studio/Shutterstock photograph