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6 Health Benefits of Apple Cider Vinegar, Backed by Science

March 15, 2018

Apple cider vinegar is the most popular type of vinegar in the natural health community. It is claimed to lead to all sorts of benefits, many of which are supported by science. This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.It is also an ancient folk remedy, and has been used for various household and cooking purposes.




Here are 6 health benefits of apple cider vinegar that are supported by scientific research...


1. High in Acetic Acid, With Potent Biological Effects

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is the active ingredient in vinegar.


2. Can Kill Many Types of Harmful Bacteria

The main substance in vinegar, acetic acid, can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.


3. Lowers Blood Sugar Levels and Fights Diabetes

Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.


4. Helps You Lose Weight and Reduces Belly Fat

Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which leads to weight loss.


5. Lowers Cholesterol and Improves Heart Health

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure. This could lead to a reduced risk of developing heart disease.


6. May Have Protective Effects Against Cancer

Some studies in test tubes and rats have shown that vinegar can slow the growth of cancer cells and shrink tumors.


Dosage and How to Use

A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons per day, either used in cooking or mixed in a glass of water.


The Bottom Line


There are a lot of wild claims about apple cider vinegar on the internet. Some say that it can increase energy levels and have all sorts of beneficial effects on health. Unfortunately, many of these claims are not supported by science. Of course, absence of proof isn't proof that something isn't happening and anecdotes often end up becoming supported by science down the line. However, I wouldn't hold my breath waiting for more studies, since research on natural health products like these are both few and far between. From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some experimentation if you're interested in it. At the very least, apple cider vinegar seems to be safe as long as you don’t go overboard and take excessive amounts. Apple cider vinegar also has various other non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent (to name a few). These can be highly useful for people who like to keep things as natural and chemical-free as possible. At the end of the day, apple cider vinegar appears to be very healthy. It's not a "miracle" or a "cure-all" like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control.


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