A Few Sips of Apple Cider Vinegar A Day Keeps The Doctor Away?

What is Apple Cider Vinegar?

Apple cider vinegar is a vinegar made from fermented apple juice. The apples are first crushed, then a bacteria is added to the juice in order to ferment it. It is most commonly used in salad dressings and cooking.

Is Apple Cider Vinegar good for you?

For Weight Loss

One study has shown that drinking one or two tablespoons of vinegar with a high carb meal may actually increase feelings of fullness in some people with obesity and lead to minimal weight loss. However, upon further examination of the data, this is not the fix-all that it seems to be.

This particular study was conducted in 2014, over a three-month period. In this time, the participants only lost, on average, 2 to 3 pounds. There is a chance that this weight loss could have been related to a variety of outside factors in combination with the vinegar.

Additionally, there aren't that many studies to compare this one to. Because of this, there isn't much evidence to support the claim that drinking a small amount of apple cider vinegar each day helps with weight loss.

For Skin Health

The antibacterial properties of apple cider vinegar have led some people to believe that it can be used to treat acne or other skin conditions. Some face washes even include diluted apple cider vinegar in their ingredients.

However, some people have reported high irritation and even burns on their skin after applying apple cider vinegar as a soak, especially if it was applied undiluted. Do not use this as a skin remedy, especially if you have damaged skin, and please always consult a doctor for an expert opinion before use.

Safety Concerns/ Adverse Effects

You shouldn't need to worry if you only consume a tablespoon or two of apple cider vinegar, especially if it is diluted or mixed into something else (like a salad dressing). However, while the health benefits may or may not exist, there can be some not-so-pleasant effects of this product in the long-term because it is quite acidic. These can include damage to the esophagus and tooth enamel erosion.

Best Ways To Use Apple Cider Vinegar

As a Food Preservative

Because of the acidic content found in apple cider vinegar, it can be used as a natural food preservative. It kills harmful bacteria and prevents food from spoiling quickly.

Personally, I have always soaked grapes in vinegar before rinsing them with water. This process removes a majority of dirt and bacteria and preserves them for a bit longer. (However, I would not suggest doing this with highly porous fruits like strawberries because they will absorb the vinegar, which will ruin the taste.)

In Cooking

Apple cider can be used in a variety of ways to add extra flavor to dishes. For salad dressings, marinades, and pickling, it can be used in place of regular vinegar. In terms of recipes, it can be used to balance out saltiness while cooking and afterwards, it can even be used as a cleaner because of its antibacterial properties.

Overview

Apple cider vinegar – the internet weight loss trick and possible skin health treatment – may not be the magic solution that it has been made out to be. The studies testing the effects of this vinegar have been few and far between, with results that are not completely clear. Possible safety concerns have been reported such as damage to the esophagus and tooth enamel erosion.

The important takeaway is that, if you do want to consume apple cider vinegar, it is best to incorporate it into meals such as salad dressings or sauces. If you would like to drink it plain, make sure to only take a limited amount and don't forget to dilute it. Commonly, people take around 1 tablespoon diluted in a large glass of water.

Overall, though not an all-encompassing solution, apple cider vinegar appears to be safe if consumed in small amounts.

Disclaimer: This is not a medical article and does not seek to provide any medical advice. Please consult a doctor before use for more information on the potential benefits and risks of the consumption of apple cider vinegar.

Sources:

• https://en.wikipedia.org/wiki/Apple_cider_vinegar
• https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#6.-May-boost-skin-health
• https://www.tandfonline.com/doi/pdf/10.1271/bbb.90231