A STEP-BY-STEP GUIDE TO BENEFITS OF APPLE CIDER VINEGAR
Apple Cider Vinegar (ACV) is an organic material that makes a great salad dressing. But it is also a natural remedy to help improve a range of different aspects of your body whether by being ingested or by being applied topically.
Throughout this article, we’ll discuss a number of different aspects of the product and what you should be doing in order to get the most benefits.
You’ll also want to make sure you take a look at the dangerous side effects that occur when apple cider vinegar is ingested or applied in too large of quantities.
Balancing things out properly is important and we’ll help you understand it even better throughout the article here.
Benefits of Apple Cider Vinegar
If you’re thinking about adding ACV to your diet, it’s important that you take a look at the different ways that it can help you throughout your life. You’ll be able to improve your overall health as well as your looks because the vinegar can help to reduce skin conditions and acne as well as improving your digestion. Here we have a range of different things that you can use the vinegar for and what you need to do in order to use it safely for each of these features, which will definitely improve your overall life.
All you need to do is pour about one tablespoon of apple cider vinegar into a glass of water and drink it before you start your meal. About 15 minutes prior to eating is the best to make sure that the liquid has been fully through your system(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition).
Then you eat and the ‘juice’ will help to break down your food because they act like the digestive juices already in your stomach. That’s because raw, unfiltered apple cider vinegar actually has pectin and other proteins in it as well as a range of other enzymes that will help with the digestive process(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition). Even better, you can do this before each main meal, as a regular thing.
Heartburn, Intestinal Problems and Constipation
Apple pectin fiber is found in ACV and helps your entire gastrointestinal tract. It does this by actually preventing you from getting gas, cramps, and bloating, but if you already have some constipation you can use it as a laxative as well. What’s really great is it doesn’t affect you if you have regular bowel movements so you don’t have to worry about that side effect if you take it for something else
Intestinal bacteria is required to keep you healthy but, in some instances, it may not be as good as you want it. Apple cider vinegar contains some acids that will help to improve your intestines. These are things like acetic and malic acid because they reduce the spread of a fungus known as candida. For those with high sugar diets, this fungus can be a real problem, so you’ll want to keep your intestinal bacteria at the optimum levels
Strengthen Immune System
When you take apple cider vinegar to help with your intestinal bacteria by releasing that malic acid, you’re improving your immune system too(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition). If you drink diluted (always diluted) apple cider vinegar every day, you will likely experience fewer colds, and you’ll be able to clean out your lymph nodes. Getting rid of mucus like this can help you with things like sinus congestion, colds, and even allergies(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition)
Regulate Blood Sugar in Diabetes
The acetic acid in apple cider vinegar actually helps to slow down your digestion process when it comes to simple carbohydrates, which is where diabetics tend to get most of their extreme highs and lows(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition, 6 Proven Benefits of Apple Cider Vinegar, Authority Nutrition). It hasn’t been confirmed yet, but some research definitely seems to indicate it can’t hurt. The key is making sure that you don’t ingest too much apple cider vinegar as this can cause problems of its own.
High Blood Pressure Reduction
If you have high blood pressure, apple cider vinegar can help with something called nitric oxide production. This already occurs in your body to help relax your blood vessels, and it’s believed that Apple cider vinegar aids in producing more, though it’s possible that it just positively effects the cardiovascular system as a whole
Detoxing your entire body once in a while can be a very good thing, and Apple cider vinegar helps with that by helping to clean your liver. All it takes is a glass of water with one tablespoon of apple cider vinegar before every meal you eat and you can drink it each day. Keep an eye on your detox, however, as it can cause some additional problems if you aren’t. This is discussed further a little bit later.
Who doesn’t want to find a way to lose some weight that’s super easy? The acetic acid in apple cider vinegar can suppress body fat and lipids in the liver(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition).
The drink itself is also known to reduce your hunger levels, which means you’ll eat less and you’ll lose weight(12 Things That Will Happen If You Drink Apple Cider Vinegar Daily, Health Ambition, 6 Proven Benefits of Apple Cider Vinegar, Authority Nutrition).
Reduce Bad Breath
Acids in apple cider vinegar will help you to reduce the bacteria in your mouth (at least the bad bacteria). This means that you’ll have less trouble with bad breath, though if you have halitosis you’ll need a slightly more concentrated dilution, usually one tablespoon to 1/3 cup of water, but you gargle and don’t drink it.
Just simply drinking your apple cider vinegar helps to balance out the pH levels in your skin to treat a number of different skin conditions. You can also use it externally in several different methods to help reduce acne or other skin conditions from the outside. Just take a little bit of time to find some great mixers to put together with the apple cider vinegar to get the most benefits to your skin.
Improve Leg Cramps and Restless Leg Syndrome
Apple cider vinegar helps to increase the level of potassium in the body, which can help to prevent you from experiencing cramps in the legs during the night. It’s also believed to help with restless leg syndrome, both of which are believed to be caused by low potassium. If you aren’t careful, it can result in problems for your potassium levels, however. So make sure you consider the points later in the effects section.
Improve Stamina and Energy
Overall, Apple cider vinegar can make you feel a whole lot better, which can result in a general feeling of increased energy. It’s not well known or studied whether the apple cider vinegar improves energy and stamina or whether the other effects it has on your body help to lead to this conclusion, but either way, you’ll have the result when you drink it with your usual. Daily diet—and that’s something, right?
Getting rid of hiccups isn’t always easy, but a teaspoon of apple cider vinegar could change that entirely. The vinegar has an extremely sour taste that reduces the spasms through the throat to help you get rid of the hiccups overall (13+ Health Benefits of Apple Cider Vinegar, Reader’s Digest).
Soothe a Sore Throat
About ¼ cup of apple cider vinegar with equal parts warm water can be a great option for that sore throat, even at the very early stages (13+ Health Benefits of Apple Cider Vinegar, Reader’s Digest). You want to gargle the water once an hour or so until your sore throat starts to go away.
There’s not a whole lot of evidence that supports the understanding of apple cider vinegar and lower cholesterol but it has been found apparent in lab rat studies (13+ Health Benefits of Apple Cider Vinegar, Reader’s Digest). In the minor study that has been carried out a half ounce of apple cider vinegar ingested each day has been shown to lower cholesterol (13+ Health Benefits of Apple Cider Vinegar, Reader’s Digest)
Clear Your Stuffy Nose
The potassium in apple cider vinegar is actually known to thin out mucus while the acetic acid can help to prevent germs from growing. Both of these things help to decrease nasal congestion. All you have to do is put a single teaspoon of the vinegar into a full glass of water and you’ll start to notice the improvements just that quickly.
Apple cider vinegar is highly acidic, and when you mix about ¼ cup of it with ¼ cup of water, you can put it into a spray bottle. Spritz it over your hair and then wrap your head in a towel. You want to let it sit there for about 15 minutes up to a full hour, and it will be able to change the pH level of your scalp, reducing dandruff. You’ll want to wash it out after it sits and repeats the process about twice per week.
Anything that can get rid of acne is going to be great, and apple cider vinegar is one of the best options. It has antibacterial properties as well as malic and lactic acid. All of these things help to reduce red spots and balance the pH levels in your skin. It also helps with softening and exfoliating.
Gargle apple cider vinegar before you brush your teeth in the morning, and you’ll notice that it quickly starts to remove stains and kill bacteria in your mouth and your gums. It also helps to whiten your teeth, so you’ll have a better-looking smile.
Fade Out Bruises
A little bit of apple cider vinegar on a compress can help to fade the discoloration that occurs from bruises anywhere on the body. Just leave it to sit for a short time, and the anti-inflammatory properties of the vinegar will start to work their magic.
One tablespoon of apple cider vinegar mixed with 1 cup of water in a bottle can help your hair get even shinier(20 Unique Apple Cider Vinegar Uses and Benefits, Dr. Axe). Just put a little bit of this special oil in your hair about three times each week after you’ve shampooed your hair.
There’s plenty of antibacterial capabilities to apple cider vinegar that, along with the pH help to make a great cleaning product. You just mix equal parts water and apple cider vinegar for cleaning your windows and counters.
One part apple cider vinegar to one part water creates a great solution for your pet to help combat fleas(20 Unique Apple Cider Vinegar Uses and Benefits, Dr. Axe). All you have to do is soak them in the solution, and it will immediately start to combat the infestation immediately.
Heal Poison Ivy
The potassium in apple cider vinegar helps to reduce inflammation as well as swelling. Both of these things are the hallmark of poison ivy, so a little bit will go a long way in improving your symptoms.
Because there’s the right amount of acetic acid in the apple cider vinegar, it can help to balance out the pH in your body. This helps to reduce the risk of your developing chronic illnesses, but it also increases the amount of energy that you have.
If you rub apple cider vinegar on fungus on your skin, it will help to reduce the fungus quickly. You can use it twice each day, and the anti-bacterial properties start working.
Just dab a little bit of apple cider vinegar under your arms, and you can easily kill off yeast and start neutralizing odors. You’ll start to feel fresher right away as the yeast and bacteria are what cause the odors.
If you apply apple cider vinegar to your warts and cover them with a bandage, it can start to relieve the wart quickly. You just leave it overnight, and you’ll notice improvements within about a week.
Effects of Apple Cider Vinegar
Taking apple cider vinegar can help you with some different health problems. As we’ve mentioned, you can help reduce your cholesterol, blood pressure, and weight. You can also improve some different health problems. But if you’re not careful you can suffer from some dangerous or difficult side effects as well. So take a look at each of these to see what you should watch for.
Delayed Stomach Emptying
If you have gastroparesis, which often happens with those who have type one diabetes, you could have difficulty with the nerves in the stomach (7 Side Effects of Too Much Apple Cider Vinegar, Authority Nutrition). This means that the food stays in the stomach longer than normal. Unfortunately, about 2 tablespoons of apple cider vinegar can increase the amount of time that food says in your stomach even further, which can increase the problems associated with gastroparesis even more.
Digestive Side Effects
Taking in apple cider vinegar can help to reduce your appetite and make you feel more full, which can result in weight loss. Unfortunately, it can sometimes cause indigestion as well. People have reported that they feel a bit nauseous, which happens, especially with 25 grams or more of apple cider vinegar (7 Side Effects of Too Much Apple Cider Vinegar, Authority Nutrition). If you’re not careful about the beverage that you mix it into you may have a worse time yet. That’s because bad tasting beverages, when mixed with the apple cider vinegar, can increase your risk of suffering from nausea (7 Side Effects of Too Much Apple Cider Vinegar, Authority Nutrition).
Low Potassium Levels
Though research on the effects of apple cider vinegar on potassium levels is limited, there is some association made. One individual had a very low level of potassium reported after taking a large amount of apple cider vinegar for an extended period. Though this has only been reported once, it’s something to consider and a reason to dial back your intake of apple cider vinegar to make sure that you don’t end up with the potassium deficiency that has been presented.
The same individual who reported low potassium also presented osteoporosis, a hazardous brittle bone condition that is usually only seen in the elderly. As the individual reporting was not yet 30 years old, this was considered extremely abnormal, and the only aspect that it could be attributed to was the apple cider vinegar. It’s believed this happened because the minerals in the bones were taken out to combat the acid of the vinegar in her blood
Erosion of Tooth Enamel
Apple cider vinegar has a lot of acid and acid starts to break down the enamel on the teeth. Experiments have been done with teeth in different types of vinegar, and each one showed a significant change in the minerals of the teeth. With saliva to form a barrier between the vinegar and the teeth, there is some improvement (or there would likely be), but the continuous application of vinegar will cause some damage over time. It will start to erode the teeth and can continue to do so as more is used.
Throat and Skin Burns
The acetic acid in apple cider vinegar can result in burns for smaller children especially. Though adults haven’t noticed problems with burning, children have seen it when drinking apple cider vinegar and when applying it to the skin. As a result, it’s important to treat apple cider vinegar as a caustic substance for children
Many different medications can interact with apple cider vinegar. For example, insulin, digoxin, and diuretics are prone to problems because apple cider vinegar can lower blood sugar, potassium levels and more. When combined with other drugs that do the same thing, this can be extremely dangerous, and it’s important to speak with your doctor before adding apple cider vinegar to your diet if you take any of these kinds of drugs on a regular basis. Other drugs may interact as well, so make sure you ask your doctor if there are any other medical conditions or drugs that you take.
Using apple cider vinegar for an extended period can result in a range of different types of tissue damage. If you take tablets or even take the liquid form, you want to make sure that you are not going overboard with them. Using them too much can result in corrosion to the esophagus, stomach lining, and tooth enamel (11 Side Effects of Apple Cider Vinegar, Tanya Choudhary). If you apply it to the skin too much, it can also result in irritation, rashes, and burning sensation over your skin, wherever you apply it. If you are going to put apple cider vinegar on your skin use it in a combination of water, honey, juice or baking soda (11 Side Effects of Apple Cider Vinegar, Tanya Choudhary). If you’re going to ingest it make sure that you dilute it with plenty of water.
Low Blood Sugar Levels
If you use apple cider vinegar too much it can negatively affect your blood sugar levels. The antiglycemic effect on the blood can result in diabetic hypoglycemia. This is the loss of glucose to the brain, which can cause unconsciousness or even a coma, though it can be a good thing for those who suffer from type II diabetes or from insulin resistance. It’s important to speak with your doctor to find out more about what this type of activity could mean for you and how you can mitigate your risk of danger.
Increased Acne and Itchy Skin
Though some have found that apple cider vinegar reduces the amount of acne they experience, others have found that they have even more acne. That’s because the vinegar will help to relieve toxins in the body. While it’s flushing out toxins it will push them through your skin (since this is what your body does). When that happens, it causes an increase in acne over the short term, though you’ll find a lot less later on. What you want to do is use the apple cider vinegar in a diluted form and speak with your doctor before you start using this.
Headaches and Nausea
Those who use apple cider vinegar excessively have been found to experience painful headaches that may even be accompanied by nausea. These migraine type headaches are generally caused by the detoxification that occurs when you take the vinegar. Your body starts to get rid of toxins, because the brain is telling it to do so. Those toxins can cause injury to your body, resulting in those headaches. What you want to do is make sure that you dilute the apple cider vinegar before ingesting it and make sure that you wait a little while after waking up before you take it.
Decreased Mineral Levels
Once again, detoxification can result in a number of different changes in your body and one of those is the decrease of minerals. Because your body is getting rid of a number of different things it can sometimes get rid of the important parts as well as the bad things.
Minerals tend to get swept along with the bacteria you don’t want so it’s important not to take too much of the vinegar and that you make sure you take plenty of vitamins and supplements to help counter the minerals and vitamins that you’re losing while taking it
Resources & Further Reading
- HealthAmbition.com’s 12 Things That Will Happen if You Drink Apple Cider Vinegar Daily
- RD.com’s 13+ Health Benefits of Apple Cider Vinegar
- DrAxe.com’s 20 Unique Apple Cider Vinegar Uses and Benefits
- AuthorityNutrition.com’s 6 Proven Benefits of Apple Cider Vinegar
- AuthorityNutrition.com’s 7 Side Effects of Too Much Apple Cider Vinegar
- StyleCraze.com’s 11 Side Effects of Apple Cider Vinegar
- Livestrong.com’s Side Effects of Apple Cider Vinegar
- Youtube.com’s The Side Effects of Braggs Apple Cider Vinegar