Apple cider vinegar or ACV is commonly used in salad dressings, pickles, as a food flavouring agent and as a preservative. But did you know that apple cider vinegar also has a whole host of health benefits? From controlling blood sugar levels and improving gut health to helping with weight management and getting glowing skin, ACV is the new superfood on the block. Even celebrities like Katy Perry and Victoria Beckham swear by the many health benefits of apple cider vinegar!
With a fascinating history interwoven with several myths and legends, apple cider vinegar has been used for centuries to treat various ailments. Roman emperor Julius Caesar and his soldiers famously drank posca, an apple vinegar with spices, as a stimulating, invigorating and fortifying drink. The father of Western medicine Hippocrates, was already using vinegar as an antiseptic for coughs and colds as far back as 2500 years ago.
Song Ci, the Chinese forefather of forensic medicine, advised in 1200 BC, that vinegar with sulphur helps prevent infections during autopsies. In the Ming Dynasty, vinegar was recognised as a cleanser for both internal and external use. Fish, fruit, meat, and vegetables were treated with vinegar to prevent contamination. In traditional Chinese medicine, vinegar is drunk to stop inner bleeding, to dissolve toxins, to remedy stagnation of bowel movements and to kill worms. In China, vinegar is also considered a means to enhance Qi (chi or life force) and to speed up blood circulation.
So what is apple cider vinegar exactly?
ACV is a type of vinegar made from the juice of fermented apples. It has a distinct acidic sour taste and smell, and it contains acetic acid, which is the active ingredient in vinegar.
How is apple cider vinegar made?
The process of making apple cider vinegar has two main steps:
- First, apples are crushed and yeast is added to convert the sugars from apples into alcohol. This is called alcoholic fermentation and it takes a few weeks.
- Second, the alcohol is transformed into acetic acid by bacteria. This is called acetic fermentation and it gives vinegar its sour taste and smell.
What is the key ingredient in apple cider vinegar?
The key active ingredients in ACV that give it medicinal properties are:
- Acetic acid: This is the main component of vinegar, which gives it its sour taste and smell. Acetic acid is produced by bacteria that convert the alcohol in apple juice into vinegar. Acetic acid has antimicrobial, antidiabetic, and anti-obesity effects, according to some studies.
- Malic acid: This is another organic acid found in ACV, which also contributes to its sourness. Malic acid is naturally present in apples and other fruits. Malic acid may have some benefits for skin health, oral hygiene, and muscle performance.
- The “mother”: This is the cloudy sediment at the bottom of some bottles of ACV, which contains beneficial bacteria, enzymes, and proteins. The mother is formed during the fermentation process and is often removed by filtering in commercial ACV. The mother may have some probiotic and antioxidant effects. It also provides some vitamins and minerals.
How to make apple cider vinegar at home
It is surprisingly simple to make apple cider vinegar at home. All you need are some apples, water, sugar or honey, and a cheesecloth. You can use chopped apples or apple scraps, such as cores and peels. Here are the basic steps to get your own homemade ACV:
- Fill a sterilized glass jar with apples and water. Ensure that the water covers the apples completely.
- Add some sugar or honey to help the fermentation process.
- Cover the jar with a cheesecloth and secure it with a rubber band.
- Place the jar in a warm and dark place for 3-4 weeks. Stir it once a day.
- Strain the liquid and discard the solids. Transfer the liquid to another sterilized jar.
- Cover the jar with a cheesecloth again and let it ferment for another 2 weeks.
- Strain the liquid again and you have your very own, homemade apple cider vinegar! Make sure you bottle your homemade vinegar in an airtight container.
What are the various types of apple cider vinegar?
There are different types of apple cider vinegar based on how they are processed and what they contain. Some of the commonly found types are as follows:
1. Filtered apple cider vinegar
This type of apple cider vinegar has been filtered to remove the cloudy sediment, known as the “mother”, which we spoke about earlier. Filtered apple cider vinegar is clear, amber-coloured, and has a milder taste and smell. It is often pasteurized to kill any harmful microorganisms and extend its shelf life. Filtered apple cider vinegar is suitable for cooking, cleaning, and preserving food. However, it may have fewer health benefits than unfiltered apple cider vinegar, as it lacks the active enzymes and probiotics that are found in the “mother”.
2. Unfiltered apple cider vinegar
This type of apple cider vinegar has not been filtered and contains the “mother”, which gives it a cloudy appearance. Unfiltered apple cider vinegar is often raw and unpasteurized, meaning it has more active enzymes and probiotics that give it more health benefits. Some of the possible benefits of unfiltered apple cider vinegar are lowering blood sugar levels, aiding weight loss, improving cholesterol levels, fighting infections, and improving skin health.
3. Flavoured apple cider vinegar
This type of apple cider vinegar has been infused with natural flavours, such as honey, ginger, turmeric, lemon, or berries. Flavoured apple cider vinegar may make it more palatable and enjoyable to consume as a beverage or tonic. It may also provide some additional health benefits from the added ingredients, such as antioxidants, anti-inflammatory compounds, or vitamin C5. However flavoured ACV may also contain added sugars or preservatives that can affect its nutritional value and quality. It is important to check the label and ingredient list before buying flavoured apple cider vinegar.
4. Apple cider vinegar gummies
This type of apple cider vinegar is in the form of chewable gummies that are made with gelatin, pectin, or other substances. Apple cider vinegar gummies are designed to provide the same benefits as liquid apple cider vinegar in a more convenient and tasty way. They may also contain other ingredients, such as vitamins, minerals, or herbs, that can enhance their health effects. However, apple cider vinegar gummies may not have the same amount or quality of acetic acid and “mother” as liquid apple cider vinegar, which are the main active compounds that are responsible for its health benefits. Apple cider vinegar gummies may also have more calories, sugars, and additives than liquid apple cider vinegar. It is important to compare the nutrition facts and dosage instructions before buying apple cider vinegar gummies.
What are the health benefits of apple cider vinegar?
Apple cider has been used as a home remedy for the longest time. Research suggests that ACV may have several health benefits. Here are some of the scientifically supported health benefits of apple cider vinegar:
1. May help lower blood sugar levels and manage diabetes
Apple cider vinegar may have a beneficial effect to regulate blood sugar levels. It helps slow down the digestion and absorption of carbohydrates, which can prevent blood sugar spikes after meals. It also improves insulin sensitivity, which means that the body can use insulin more effectively to lower blood sugar levels. Studies have shown that vinegar may improve insulin function and lower blood sugar levels after meals. ACV also has anti-glycemic effects, which means that it can reduce the production of glucose by the liver or increase its uptake by the muscles.
2. May aid with weight loss
Consuming apple cider vinegar boosts metabolism and increases fat burning by activating certain genes and enzymes involved in energy production. It suppresses appetite and reduce calorie intake by increasing the feeling of fullness and delaying stomach emptying. It also lowers blood sugar and insulin levels, which can prevent fat storage and improve insulin sensitivity. So if you’re looking to lose some weight, ACV could be the new tool in your arsenal. Research shows that consuming ACV with a meal can help to supress your appetite. This leaves you feeling fuller for longer and also minimizes the urge to snack mindlessly between meals.
3. May lower cholesterol and triglyceride levels and improve heart health
Cholesterol and triglycerides are types of fats that circulate in the blood and can affect the health of your heart and blood vessels. High levels of cholesterol and triglycerides can increase the risk of atherosclerosis, which is the buildup of plaque in the arteries that can lead to heart attack or stroke. ACV may help lower cholesterol and triglyceride levels by:
- Improving the metabolism and breakdown of fats in the liver.
- Reducing the absorption of fats from the diet by interfering with the enzymes that digest them.
- Increasing the excretion of bile acids, which are made from cholesterol, in the faeces.
- Modulating the gut microbiota, which can influence the production and regulation of cholesterol and triglycerides.
4. Improves digestion and gut health
Acetic acid in ACV can help balance stomach acids to optimal working levels and improve digestion. ACV is also a prebiotic food that can introduce new bacteria to the gut microbiome, leading to digestive balance that lessens GERD symptoms. Here are some ways ACV can help with gut health:
- Beats bloat: ACV helps boost stomach acid, which can be beneficial for those whose bodies don’t make enough for proper digestion. Stomach acids play an important role in helping to break down food, and our body needs to have enough of them.
- Supports better digestion: When you add apple cider vinegar to your diet, you’re replenishing some of that missing stomach acid to relieve stomach pain, gas, and nausea.
- Fights fungus and bacteria: Raw apple cider vinegar holds some impressive benefits against fungal and bacterial infections, which can also help clear up certain gut invaders.
- Boosts nutrient absorption: Apple cider vinegar may play an important role in boosting nutrient absorption, especially in the absorption of calcium
5. May improve skin health
Apple cider vinegar has been used for centuries to treat various ailments, including skin conditions. The acetic acid in ACV has antibacterial, antifungal, and antiviral properties. These properties can help fight bacteria, balance the skin’s pH level, and clear your skin pores. This can help you steer clear of common skin problems like acne, pimples, and skin infections. ACV is also high in pectin, a polysaccharide that occurs naturally in apples and may play a role in improving the skin’s barrier. It may also have anti-aging effects by stimulating collagen production and preventing skin damage.
How to consume apple cider vinegar
Wondering how you can consume ACV on a regular basis? Here are some easy tips to make apple cider vinegar a part of your everyday diet:
Enjoy apple cider vinegar as a flavourful, refreshing drink
Choose an organic, unfiltered, and unpasteurized ACV that contains “the mother”. Remember, the mother is the cloudy sediment at the bottom of the bottle that contains beneficial enzymes and probiotics. Shake the bottle well before using it to mix the mother with the vinegar. You need to ensure that you dilute the apple cider vinegar in water before drinking it. The recommended dosage is 10ml of ACV mixed in 1 cup (240 ml) of water. You can also mix other ingredients with ACV to enhance its flavor and health effects. Experiment with honey, a pinch of cinnamon, freshly grated ginger, turmeric or even berries depending on what you like. These ingredients may provide additional benefits such as antioxidants, anti-inflammatory compounds, or vitamin C.
Drink ACV 20 minutes before meals to regulate your blood sugar levels and appetite. ACV may help improve insulin sensitivity and glucose metabolism, and reduce the post-meal blood sugar spike. It may also help with weight loss by increasing the feeling of fullness and thereby reducing your calorie intake.
Splash it on as a tangy salad dressing
Apple cider vinegar is one of the best ingredients for making salad dressing, as it adds a citrusy and refreshing flavor to your greens. Whisk together the following ingredients to make a simple apple cider vinegar dressing:
1/4 cup of apple cider vinegar
1/4 cup of olive oil
2 teaspoons of honey
1 teaspoon of Dijon mustard
Salt and pepper to taste
You can also add some minced garlic, chopped herbs, or lemon juice for extra flavor. Drizzle the dressing over your favorite salad and dig in!
Use apple cider vinegar to pickle vegetables
Making pickled vegetables with apple cider vinegar is a simple and delicious way to preserve your favorite veggies and enjoy them later. You can pickle almost any vegetable, such as cucumbers, carrots, radishes, cauliflower, peppers, onions, and beets to name a few. Here’s a step-by-step guide to making pickled vegetables with apple cider vinegar:
- Peel, wash and chop your vegetables into bite-sized pieces. You can also leave the peel on if you like.
- Pack your vegetables into a clean glass jar, leaving some space at the top. If you like, you can season your veggies with some herbs, spices, garlic, or other flavorings like dill, mustard seeds, peppercorns, bay leaves, or red pepper flakes before popping them into the jar.
- In a small saucepan, combine apple cider vinegar, water, salt, and sugar. The ratio of vinegar to water depends on how sour you want your pickle to be. You could use a 1:1 ratio or adjust it according to your taste. You can also use honey instead of sugar for a natural sweetener. Bring the mixture to a boil and stir well until the salt and sugar dissolve.
- Carefully pour the hot brine over the vegetables in the jar, making sure they are completely covered. Leave some space at the top of the jar and wipe the rim clean.
- Seal the jar tightly and let it cool down completely. Then store it in the refrigerator for at least 24 hours before eating your pickle. The longer you wait, the more flavorful your pickle will be. You can store your pickled veggies in the fridge for up to a month.
How to use apple cider vinegar for skin treatment
Apple cider vinegar has some potential benefits for skin health, such as balancing the pH level, exfoliating, reducing acne, and improving skin tone. Here are some of the ways to use apple cider vinegar for better skin health:
- As a toner: You can mix 1 part ACV with 2 parts water and apply it to your face with a cotton pad or a spray bottle after cleansing. This will help balance the pH of your skin and remove excess oil and dirt.
- As a spot treatment: You can dab a small amount of ACV on a cotton swab or a cotton ball and apply it to the affected areas of your skin. This will help kill bacteria and reduce inflammation.
- As a bath soak: You can add 1 cup of ACV to a tub of lukewarm water and soak in it for 15 to 20 minutes. This will help soothe sunburns, eczema, psoriasis, or dry skin.
- As a mask: You can mix ACV with other natural ingredients, such as honey, oatmeal, clay, or yogurt, and apply it to your face for 10 to 15 minutes. This will help nourish, hydrate, and brighten your skin.
Make sure you do a patch test on a small area of your skin to check for any allergic reactions or sensitivity before using apple cider vinegar for your skin. You should also avoid using ACV on open wounds, cuts, or broken skin, as it can cause more harm than good. Limit the frequency and duration of using ACV on your skin, as it can be too harsh and drying if used too often or too long. Ensure that you rinse off ACV thoroughly after using it and moisturize your skin well afterwards.
What care should you take while using apple cider vinegar?
Apple cider vinegar is generally safe to consume daily. However, it is important to note ACV is highly acidic and can cause skin irritation, burns, and other adverse reactions if not diluted properly. It is recommended to dilute ACV with water before consuming it. Here are some other tips to keep in mind when consuming ACV:
- Avoid drinking it straight. Drinking undiluted ACV can irritate the throat, stomach, and oesophagus and damage teeth enamel due to its high acidity. So always dilute it before consuming.
- It can interact with some medications and supplements, such as insulin, diuretics, and potassium-lowering drugs. If you are considering using ACV for medicinal purposes or have any underlying health conditions, it is best to consult with your doctor first.