Apple cider vinegar – health properties

Apple cider vinegar is a vinegar made from fermented apple juice. It is used in cooking for dressings, sauces and marinades, and as a home remedy for many health ailments. It can also be consumed in supplement form. Rich in antimicrobial and antioxidant properties, apple cider vinegar is recommended for its health benefits[1].

Table of contents:

1. What is apple cider vinegar?

Apple cider vinegar is a type of vinegar made from apples. More precisely, it is fermented apple juice. To make apple cider vinegar, apples are crushed and subjected to the action of yeast. In this way, the natural sugar from the apple is fermented over time and converted into alcohol (just like in the case of wine). This process sounds like making apple cider, and it is true because the process is very similar. The difference is that apple cider vinegar is fermented twice – once to make alcoholic cider, and a second time to turn it into vinegar[2].

2. ^{Health benefits of using apple cider vinegar in your daily diet}

Using apple cider vinegar in your daily diet can bring effective and positive health benefits for us. However, it should be remembered that incorporating apple cider vinegar into our diet will not replace regular exercise or healthy eating in pursuit of a dream figure. So what health properties can the use of apple cider vinegar offer us:

- may help in controlling blood sugar levels, as part of a meal containing carbohydrates apple cider vinegar can improve glucose and insulin levels after eating. It is believed that its mode of action is similar to that of metformin, a drug that lowers blood sugar levels.

- may help in weight loss, apple cider vinegar has a positive effect on the feeling of satiety, so it will contribute to reducing calories consumed during the day.

- may affect the reduction of blood cholesterol, apple cider vinegar lowers total cholesterol, LDL (bad) cholesterol and triglycerides.

-can act as an antimicrobial agent, vinegar has antimicrobial properties. In particular, apple cider vinegar can effectively inhibit the growth of Escherichia coli, Staphylococcus aureus and Candida albicans[3].

3. How much apple cider vinegar can be safely consumed per day?

It is suggested to consume apple cider vinegar during the day in the range of one to two teaspoons and a maximum of one to two tablespoons, which can be added to a salad or diluted in water or a drink before a meal[4].

4. Nutritional values of apple cider vinegar

If you use the mentioned vinegar for weight reduction purposes, you are certainly interested in the nutritional values of apple cider vinegar in one tablespoon (15 ml):

- 3Kcal / 13KJ

- 0.1g carbohydrates

- 11mg potassium

- 1mg calcium

- 1mg magnesium[5]

As mentioned earlier, using apple cider vinegar in your daily diet can contribute to weight loss. As you can see, despite the actions responsible for the feeling of satiety in the body, apple cider vinegar itself has a very small amount of kcal and contains important nutritional values for our body such as potassium, calcium or magnesium.

5. Some possible side effects of using apple cider vinegar.

As apple cider vinegar is considered a healthy element of the diet, consuming it in excessive doses or for people with certain medical conditions may not be a completely good idea. Therefore, let's remember to maintain moderation and common sense when using apple cider vinegar.

Some possible side effects of apple cider vinegar include:

-tooth decay, too much apple cider vinegar can cause erosion of tooth enamel

-nausea or digestion problems, in people with gastroparesis apple cider vinegar can worsen digestion

-throat or skin burning, you can dilute apple cider vinegar with water to avoid this symptom

-low blood sugar level, people with diabetes may have dangerously low blood sugar levels while taking apple cider vinegar

-low potassium level, in combination with certain medications for hypertension, apple cider vinegar can cause the potassium level to drop too low

-allergic reaction, some people are allergic to apple cider vinegar[6].

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