You might have heard of apple cider vinegar (ACV) in recent health and nutrition news. But it’s not just a new fad. The truth is that it has been around for more than 3,000 years. Originally used for healing, ACV has a myriad of uses from cleaning to cooking.
ACV is created from crushed apples, which are then fermented into vinegar. First the sugars are converted to alcohol, which is the cider. Next, the alcohol is converted to acetic acid, which turns the cider into vinegar. The resulting sour taste can be hard to consume on its own, so the product is added to many recipes. Traditionally, it has been used to add a zesty flavor to salads, marinades, and chutneys.
As the health benefits of ACV gained attention, it’s now available in the form of pills and powders. There’s even the option to take acv gummies, just like other daily vitamins. If you’ve been debating whether or not ACV is for you, you’re in the right place. Here are some benefits that come from taking this popular supplement daily:
1. ACV Can Reduce Blood Sugar
According to the Centers for Disease Control and Prevention, more than 11% of Americans have diabetes. And around 38% of the U.S. population has pre-diabetes. While diet restrictions are often cited as the cornerstone of diabetic management, including natural antihyperglycemics can also be helpful. These lower blood sugar, which can particularly be beneficial for those on the borderline of being diabetic.
The acetic acid in ACV lowers blood glucose by delaying gastric emptying and enhancing conversion of glucose to glycogen. (That’s the stored form of sugar.) Studies have shown a decrease in glucose levels of people that take ACV. However, always consult with your physician, particularly if you are on medication for diabetes. ACV can alter potassium levels and should not be taken with other drugs like diuretics or insulin.
Alongside reducing blood sugar, ACV can help with weight management. Apples are high in pectin, which is a fiber that takes longer to dissolve. Therefore, you feel full for longer and don’t munch on sugary snacks unnecessarily.
2. ACV Can Lower Cholesterol
Along with shedding pounds, ACV can also help you improve your cholesterol levels. Hypercholesterolemia, where bad cholesterol is too high, is a common condition made worse by poor diet and sedentary lifestyles. However, it can also be worsened by smoking, alcohol, age, kidney disease, thyroid conditions, genetics, and even some medications.
Cholesterol is one of the main factors that can make or break the risk of heart disease. Doctors prescribe cholesterol-lowering drugs to prevent plaque formation, but some patients choose to avoid medications because of their side effects.
Recent clinical trials have shown that intake of ACV had a positive impact on lipid profiles. This was seen as a reduction in total cholesterol and triglycerides. It also increased high-density lipoprotein — the good cholesterol. This could be attributed to its antioxidant properties, which subsequently prevents plaque formation in the arteries.
3. ACV Can Heal Gingivitis
In addition to treating medical conditions, ACV can help with issues at the dentist. Sugary foods, coffee, cocktails, and soda can be responsible for poor oral hygiene without proper brushing. This causes a sticky film, called plaque, to appear on teeth. The plaque hardens over time to become tartar, leading to tooth discoloration, sensitivity, and bad breath. The plaque and tartar can also irritate the gums causing gingivitis. Not only do the gums become red and puffy with this condition, but they are also painful and bleed easily.
Due to its acidic properties, ACV is known to reduce plaque. Gargling with it regularly brings back the pH balance of the mouth and kills plaque-forming bacteria. It is also useful for patients with chronic illnesses or those with special needs who cannot floss daily. Always dilute ACV in water and rinse your mouth at the end to wash off any residue.
4. ACV Can Improve Mood Swings
Along with your physical health, ACV can improve your mental health as well. A recent discovery has been the relationship between this vinegar and mood alterations. Unlike white vinegar, ACV is made from crushed apples. That can break down protein in your food and make amino acids. These create tryptophan, which releases hormones that make you feel better. Once serotonin is released, anxiety is curbed, and you feel more relaxed.
Research shows that ACV also alters glycine, serine, and threonine metabolism, which helps improve moods. After study participants consuming it daily, depression scores dropped and mental well-being improved. Your gut health can also improve when you take ACV, and that in itself can improve your mood and overall well being.
Trying Nature’s Medicine
The biggest advantage of ACV is that it’s a natural product without any chemical-induced side effects. Compared to expensive antidepressants or insulin, it can easily be purchased at a grocery store. It is a simple and relatively safe option for a proactive approach to improving your mental and physical health.
ACV is a great example of nature’s healing powers. While science-based modern medicine has its place in the treatment of diseases, natural remedies should not be ignored. They can boost immunity and promote general well-being. It’s never too late to make better health choices, and taking daily supplements is a great place to start.