6 Health Benefits of Apple Cider Vinegar

Health Benefits of Apple Cider Vinegar

The popularity of apple cider vinegar as traditional medicine does not need to be doubted. The benefits of apple vinegar are not only for health but are also widely used in the field of beauty. Although the benefits are many, the use of apple cider vinegar should not be careless, you know. Come on, know more about apple cider vinegar starting from the benefits, how to use it, side effects, and how to make it!

Benefits of Apple Vinegar

Apple cider vinegar is in great demand because of its various health and beauty benefits. Here are the various benefits of apple vinegar for the body!

1. Control blood sugar

One of the most popular health benefits of apple cider vinegar is that it can help control blood sugar.

Apple vinegar can help lower blood sugar levels by increasing insulin sensitivity and helping to reduce blood sugar response after eating. These benefits make apple vinegar believed to be good for diabetics, especially type 2 diabetes.

2. Helps to lose weight

Apple vinegar is also believed to be effective in helping you lose weight.

Apple vinegar is believed to increase satiety, so it can help you to reduce your calorie intake. Reducing the amount of calorie intake on a regular basis can help in weight loss.

Of course, this way must also be accompanied by changes in overall eating patterns and also assisted with regular exercise if you want to get maximum results.

3. Reducing the risk of heart disease

Apple vinegar is known to help overcome various conditions that can increase the risk of heart disease.

There is one study from Harvard that found that women who ate salads with vinegar dressing had a lower risk of heart disease than others.

As previously stated that apple vinegar can help control blood sugar levels and also lose weight. Both high blood sugar levels and obesity are conditions that can increase the risk of heart disease.

In addition, there are also studies that show that vinegar can help reduce blood pressure. Other studies have shown that apple vinegar can help lower cholesterol and triglyceride levels. However, this research is still limited to research in animals and further research is still needed in humans.

4. Help fight cancer

Some sources also mention that apple vinegar can help fight cancer.

Research on the benefits of apple cider vinegar to fight cancer is still very diverse results. Some animal studies have indeed shown that apple vinegar can shrink tumours and slow the growth of cancer cells. Despite its great potential, further research is still needed to ascertain the benefits of apple vinegar on this one.

5. Helps kill bacteria

Apple vinegar is also believed to have antibacterial and antifungal properties.

Apple vinegar has traditionally been used as a cleanser and disinfectant and is used to treat nail fungus, lice, warts, and ear infections. Apple vinegar can also be used as a food preservative because it can inhibit bacteria that can damage food.

6. Overcoming acne

The most common use of apple cider vinegar is to treat acne.

As mentioned before, apple vinegar has antibacterial properties from the acetic acid content in it. The nature of this one that makes apple vinegar is also believed to be an acne medicine.

But keep in mind that not all skin types can match using apple vinegar. If the skin is not suitable and overuse, apple vinegar can cause skin irritation.

How to Use Apple Vinegar

Apple vinegar cannot be consumed and can be applied to the skin, but its use cannot be direct, because it is quite hard and has the potential to cause irritation. Here are some ways to use apple vinegar that you can apply:

  • Mix with food. Apple vinegar can be used as a salad dressing and can be a mixture of mayonnaise.
  • Mix with water. If you want to drink apple vinegar, you have to melt it in water. Doses range from 5-10 ml or 15-30 ml per day mixed with one large glass of water.
  • Applied to the skin. Before applying to the skin, dissolve apple vinegar using water with a scale of at least 1:10.

If you are just starting to use apple cider vinegar, you should start with a lower dose. The above dose is the recommended dose, you can use a lower dose, but you should not try a higher dose.

Apple Vinegar Side Effects

The use of apple cider vinegar also has the potential to cause several side effects. What’s more, it is difficult to measure the possibility of the emergence of these apple vinegar side effects because there is still limited research on the effectiveness of apple vinegar.

Here are some of the possible side effects of apple cider vinegar:

1. Tooth decay

Apple vinegar has acidic properties like vinegar in general. All that are acidic can cause tooth enamel damage if used too much and for a long time. If left unchecked, over time apple vinegar can cause tooth decay.

2. Worsen hypokalemia

Hypokalemia is a condition in which low potassium levels in the body.

One symptom of this condition is muscle weakness and paralysis. Reporting from Healthline, according to Dr Robert H. Shmerling of Harvard Medicine School, apple vinegar can worsen the condition of low potassium levels in the body.

3. Digestive problems

Apple vinegar pH levels can reach 2-3, this very acidic pH can cause burns and irritation of the digestive tract including the throat, oesophagus, to the stomach. Apple vinegar can also aggravate digestive problems such as peptic ulcers and acid reflux.

4. Affects blood sugar regulation

Apple vinegar can indeed help reduce blood sugar levels, but apparently there are side effects from the benefits of this one.

Some research shows the use of apple cider vinegar can affect the way the body regulates blood sugar levels. It is not yet known how apple vinegar works to influence this regulation of blood sugar, so its long-term use to lower blood sugar is not recommended.

5. Skin irritation

As mentioned earlier, the use of apple cider vinegar on the skin can cause irritation.

This effect can occur to anyone, especially on owners of sensitive skin or who have an allergy to apple vinegar. If the use of apple cider vinegar for the face causes sensations such as burning, itching, and other signs of irritation, you should immediately stop using apple cider vinegar for the face.

The various side effects above can increase the risk for excessive use of apple vinegar or for apple vinegar which is used directly without being mixed with water.

The concentration of apple vinegar in each brand may vary. Make sure you look carefully at the product packaging before you start using it.

How to Make Apple Vinegar

If you doubt the products on the market, you can try making your own apple vinegar at home. Here’s how to make apple vinegar:

Tools and materials

The tools and ingredients needed to make apple vinegar include:

  • 3 apples
  • 800 ml of water
  • Raw sugar (can also use other sugar or honey)
  • Glass jar
  • Thin cloth
  • Rubber bracelet
  • Wooden spoon or spatula

How to make

Here are the steps to make apple vinegar:

  1. Wash apples thoroughly then cut into cubes
  2. Put the apples in the glass cup, then enter the water.
  3. Add 3 teaspoons of raw sugar, stir until evenly mixed with water and apples.
  4. Cover the jar using cheesecloth and a rubber band.
  5. Store the jar in a warm, dark place for fermentation. The ideal temperature is 21 ° C.
  6. Stir the apple mixture once or twice a day for one to two weeks using a spatula or wooden spoon.
  7. After one to two weeks, the apple will completely settle on the surface of the jar. Now it’s time to separate the apple from the fermented juice.
  8. Separate apples from their juice by filtering. After that, save the apple cider back in the jar and cover again using a thin cloth.
  9. Let the apple cider ferment for 3 to 6 weeks. You can stir it using a wooden spoon every 3 or 4 days.
  10. After successfully fermenting, transfer the apple cider vinegar into a closed glass or bottle. Apple vinegar is ready for use and you can store the rest in the refrigerator so it doesn’t rot.

The pungent odour can indicate that apple cider has successfully fermented into apple vinegar. The rules for using apple cider vinegar that you make yourself at home are not much different from apple vinegar products on the market. You still have to mix it with water to reduce the risk of side effects.


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