What is Apple Cider Vinegar? Health Benefits & How To Use It In Your Diet

Last updated on July 15th, 2024

Ever wondered why apple cider vinegar (ACV) is making waves in the health world? From its tangy taste to its plethora of health benefits, ACV is more than just a kitchen staple—it’s a wellness powerhouse. Whether you’re looking to boost your metabolism, improve digestion, or even enhance your skin and hair.

ACV might just be the piece of the puzzle you’ve been missing. Join us in this blog as we delve into what makes ACV so special. You’ll get to know it all, from how to incorporate it into your daily routine to why it deserves a spot in your pantry (and your life). Keep reading to know it all.

What is Apple Cider Vinegar?

Apple Cider Vinegar(ACV) is a liquid that’s produced by the fermentation of apple cider. The sugar in the juice is fermented by yeast or bacteria, lending it a sour taste. The mixture is then added to alcohol and finally to vinegar. Turns out that the liquid thus formed, called apple cider vinegar, has some amazing qualities.

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Health Benefits of Apple Cider Vinegar

Health Benefits of Apple Cider Vinegar

Apple cider vinegar, in recent times, has gained popularity for its beneficial health effects. So below are some important health benefits of ACV:

Apple cider for weight loss

Apple cider, in small quantities of about 15 ml, can be beneficial for weight loss. It is a researched and proven fact that apple cider vinegar aids weight loss by naturally suppressing food cravings. In recent studies published by the Current Developments in Nutrition medical journal, having ACV with food lessened the urge to snack between meals. The subjects in the study snacked less, even up to 24 hours after having ACV in regulated amounts.

Against blood sugar

Apple cider has been proven to be a good add-on ingredient in lowering blood sugar. A randomized clinical trial published by the PubMed website showed that daily intake of ACV helps control or regulate blood sugar levels. Another study published by the BMC Medical Journal showed ACV positively lowered glycemic impact and fasting plasma glucose.

However, do note that ACV isn’t a magical tonic that will decrease your blood sugar. But, by following a diabetic diet and treatment course, ACV will only catalyze your diabetes management or control.

Improves heart health

Heart-related ailments are one of the leading causes of death worldwide. Therefore, keeping your heart health good should be your priority. A human and animal trial report published by the National Library of Medicine shows that apple cider vinegar consumption improves heart health.

Another meta-analysis published by the BMJ medical journal reveals that ACV lowers triglycerides, cholesterol, and blood pressure, which significantly improves heart health. It also lowers LDL cholesterol, which is essential for maintaining good heart health.

Boosts skin health

It is believed that ACV has beneficial effects on the skin, especially for conditions like dry skin, skin fungal infection, and eczema. The vinegar is acidic in nature, and some say it can help rebalance the skin’s pH and enhance its texture.

However, some studies say otherwise. A study published by the PubMed website says applying ACV on affected skin may inflict further irritation and have no significant benefits.

Absorption of food

Apple cider vinegar helps the intestines to better absorb the food that we consume on a daily basis. Thus increasing the overall nourishment that your body receives through food.

Protection against bacteria

Consuming apple cider vinegar adds more acid to the body, thus reducing the pH levels in the stomach. This helps kill E. coli and other harmful microbes and bacteria, which in turn protects the body from infections and sicknesses.

These are just a few of the many benefits that apple cider vinegar can offer you if you add it in small quantities to your daily diet. So, what are you waiting for? Go grab your very own bottle of that magic potion!

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Incorporating ACV into your Diet

Apple cider vinegar (ACV) is versatile and easy to integrate into your daily regimen, offering numerous health benefits. Here’s how you can make ACV a regular part of your life:

Morning Tonic

Start your day with a revitalizing ACV drink. Mix 1-2 tablespoons of ACV with warm water and honey to taste. This concoction not only kick-starts your metabolism but also aids digestion.

Salad Dressing

Use this vinegar as a garnish for homemade salads. Combine it with olive oil, mustard sauce, and herbs for a tangy and healthy dressing option.


Add a splash of ACV to your favorite smoothie recipes. It blends well with fruits like apples, berries, and bananas, adding a refreshing twist.

Skincare Toner

Dilute ACV with water (1:2 ratio). First, apply it to a small area using a cotton pad to check for irritation. If it is okay, then spread it over the affected area. Its natural acidity helps balance pH levels, tighten pores, and reduce acne breakouts.

Hair Rinse

After shampooing, apply a mixture of ACV and water (1:1 ratio) to remove buildup, restore shine, and maintain scalp health.

Incorporating ACV into your routine is simple and rewarding, offering a natural boost to your overall well-being. Start with small amounts and gradually increase as you discover the benefits that ACV can bring to your health and daily life.

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Potential Risks and Side Effects

Now, before you dive headfirst into your ACV journey, it’s essential to be aware of a few potential downsides. While ACV boasts a range of health benefits, it’s not entirely risk-free. Here are some things to keep in mind:

Teeth Enamel

ACV is acidic, which means frequent exposure can potentially erode tooth enamel. To minimize this risk, always dilute ACV with water when consuming it. Straw can also be used for further teeth protection.

Digestive Sensitivity

Some individuals may experience digestive issues of constipation or gas, especially if they consume undiluted ACV or take too much at once. Start with small amounts and gradually increase to gauge your tolerance.

Medication Interactions

If you’re on medications like diabetes medications or diuretics, consult your healthcare provider before regularly using ACV. It can interact with certain meds and affect their efficacy.

By being mindful of these potential risks and taking precautions, you can safely incorporate ACV into your routine and reap its many benefits. Remember, moderation and awareness are key to making the most out of this natural remedy.

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Incorporating apple cider vinegar into your daily life isn’t just a trend—it’s a smart choice for your health. Whether you’re aiming to boost your metabolism, improve digestion, or enhance your skin and hair, ACV offers natural benefits worth exploring.

Start with small steps, listen to your body, and enjoy the journey of discovering how ACV can make a positive impact. Remember, consult with your doctor if you have any concerns. Here’s to a healthier you with a sip of apple cider vinegar!Last Updated on by Dr. Damanjit Duggal 


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