What Can Apple Cider Vinegar Do for You?
By Dr. Joseph Mercola,
Contributing writer for Wake Up World.
June 12, 2019.
Originally published at mercola.com and reproduced here with permission.
If you have a bottle of apple cider vinegar in your pantry, you very likely know how valuable this particular staple is to your health. If you are not yet familiar with the many beneficial uses of this versatile and economical home remedy, you may be interested to know it has been used successfully to treat conditions ranging from blood sugar and weight loss to acid reflux and upset stomach. Check out these nine reasons why you should keep a bottle of apple cider vinegar on hand.
How Is Apple Cider Vinegar Made?
Apple cider vinegar is an enzyme- and probiotic-rich fermented food. As the name suggests, it is made from apples, which are allowed to ferment. Making unpasteurized apple cider vinegar follows a process similar to the one used for making other homemade fermented brews, such as kombucha. Below is a high-level overview of a more detailed “how to” process for making homemade apple cider vinegar.1
In the first step of the process, sugar is dissolved in filtered water that is then poured over a variety of coarsely chopped apples. This mixture is allowed to set at room temperature for one to two weeks until bubbles begin to appear as the sugar ferments into alcohol. (Because the sugars are digested through the fermentation process, apple cider vinegar contains very little sugar and carbohydrates, making it a very attractive food from a dietary standpoint.)
During the second step of the process, the apples are strained out and the liquid is maintained, again at room temperature, for an additional three to four weeks. At this time, the alcohol is transforming into vinegar through the action of the acetic acid bacteria — this particular acid gives vinegar its distinctive sour tang. As the bacteria do their job, a small amount of sediment will appear on the bottom of the container and the “mother” culture will form on top, which is a colony of beneficial bacteria.
In fact, you can quickly recognize organic, raw, unfiltered, unprocessed apple cider vinegar by the distinctive presence of the mother. It appears as dark, strand-like chains of cloudy bacterial foam that are actually protein enzyme molecules and probiotic bacteria. Mother can only exist in vinegar that is not pasteurized or filtered, which means you will not find it in most types of vinegar sold at the grocery store.
Nutritional Benefits of Apple Cider Vinegar
While at least one source2 suggests apple cider vinegar may contain the same nutrient levels as apples, such as vitamin C, B vitamins, magnesium and potassium, there is little evidence to support this assertion, particularly for pasteurized varieties. The U.S. Department of Agriculture’s National Nutrient Database3 entry for apple cider vinegar is virtually blank and features data for calories per serving and sodium only.
Some assert unpasteurized, unfiltered varieties of apple cider vinegar, such as you’d make at home, do retain some of the beneficial nutrients present in apples. Even so, it’s the acetic acid4 — a powerful antimicrobial — and to a lesser extent, the malic acid in apple cider vinegar that act on your body in powerful, health-benefiting ways.
Apple cider vinegar also contains citric, formic, lactic and succinic acids, as well as antioxidantssuch as caffeic acid, catechin, chlorogenic acid, epicatechin and gallic acid, which fight free radicals that cause oxidative stress and promote inflammation. Following are nine suggested benefits of apple cider vinegar.5,6
Aids in Weight Loss
Research published in the journal Bioscience, Biotechnology and Biochemistry in 2009 indicates apple cider vinegar can help you lose weight and shed body fat.7 In this study, 144 obese Japanese adults consumed either 1 tablespoon of vinegar, 2 tablespoons of vinegar or a placebo drink every day for 12 weeks. Other than restricted alcohol consumption, the participants were free to maintain their usual diet and activity levels.
As shown in the table below, consumption of 1 to 2 tablespoons of vinegar added to a beverage yielded a positive effect on weight loss and the three other measures of health that were tracked. Consuming 2 tablespoons of vinegar produced the most benefits.
| Vinegar (1 tablespoon) | Vinegar (2 tablespoons) | Placebo | |
|---|---|---|---|
| WEIGHT CHANGE | -2.6 pounds | -3.7 pounds | +0.9 pounds |
| DECREASE IN BODY FAT PERCENTAGE | 0.7 percent | 0.9 percent | |
| DECREASE IN WAIST CIRCUMFERENCE | 0.5 inches | 0.75 inches | |
| DECREASE IN TRIGLYCERIDES | 26 percent | 26 percent |
The study authors concluded, “[D]aily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.”8 The weight loss is thought to be influenced by the acetic acid in vinegar, which is believed to suppress your appetite and increase your metabolism, as well as reduce water retention.9 Scientists also theorize apple cider vinegar interferes with your body’s digestion of starch, resulting in fewer calories entering your bloodstream.
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