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Nearly all of us use vinegar in preparing our meals. Whether it’s a salad dressing or in a regular Chinese meal, vinegar is the most utilized ingredient. Sometimes it’s also used for preserving things.
Despite using this on a regular basis we aren’t aware of the most effective health benefits of vinegar, to be more specific the health benefits of apple cider vinegar, the healthiest vinegar known medically. Fermented from crushed apple by adding sugar and other preservatives, apple cider vinegar is a specific type of “vinegar” a French word which literally translates to “sour wine”. Now, this type of sour wine, that is, apple cider vinegar can be directly consumed as a drink or it can be used for making various food items like salads, mayonnaise etc.
The health benefit of apple cider vinegar is immense. Starting from weight loss to diabetes to fighting harmful bacteria – it has proven efficacy in various issues pertaining to human health. Here’s a glimpse of those health benefits along with an insight on how to incorporate it in your diet.
The primary constituent of apple cider vinegar is acetic acid and potassium. Now, this acetic acid plays a major role in inhibiting the growth of several harmful bacteria such as Mycobacterium (causes tuberculosis and leprosy), E.coli (causes diarrhea, dysentery, food poisoning) etc.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940030/
Studies indicate that food poisoning can be prevented by applying apple cider vinegar on raw fruits, vegetables, meat products and even while preparing any dishes which uses raw food items.
https://www.ncbi.nlm.nih.gov/pubmed/9713753
https://www.ncbi.nlm.nih.gov/pubmed/27665528
Even certain resistant bacteria like Staphylococcus aureus and Candida albicans can be contained and prevented from infecting by using apple cider vinegar.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788933/
A regular intake of apple cider vinegar helps in losing body weight and body mass. A tablespoon of apple cider vinegar has 3 calories and 2-3 tablespoons of it, is enough per meal. So, incorporating it in your diet doesn’t increase your calorie intake and helps in reducing body weight. A 24-week animal model trial shows that a high-fat diet induced obesity can be reduced by apple cider vinegar by altering fat metabolism. The gut microbe, that is, the bacterial content of the intestine is greatly affected by apple cider vinegar which helps in better digestion and ultimately helping in weight loss.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/
A 12 week trial on Japanese subjects using 30ml and 15ml regular vinegar intake showed visible results in visceral fat reduction including body weight, waist circumference and BMI.
https://www.ncbi.nlm.nih.gov/pubmed/19661687
Apple cider vinegar plays an important role in lowering blood cholesterol and glucose level. It also lowers the serum the triglyceride levels in obese people as shown in a 12 week trial among Japanese people.
https://www.ncbi.nlm.nih.gov/pubmed/19661687
An animal model study shows that cardiovascular disease parameters such as hypertension, LDL cholesterol, serum triglyceride are considerably lowered by the regular intake of apple cider vinegar. It lowers the high-fat diet induced oxidative stress thus reducing these cardiovascular disease parameters.
https://www.ncbi.nlm.nih.gov/pubmed/29091513
Apple Cider Vinegar has a proven blood glucose lowering effect by facilitating glucose intake by the muscle tissues. This helps in keeping the glucose level and the insulin level in check and thereby helps in reducing Type 2 diabetes risk.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438142/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954571/
A randomized trial containing white bread meal and vinegar breakfast showed that apple cider vinegar supplementation keeps the blood glucose and insulin level in control and also satiates the hunger of the patients, a primary problem in such people.
https://www.ncbi.nlm.nih.gov/pubmed/16015276
Several studies indicate that the acetic acid of vinegar including apple cider vinegar induces apoptosis that is, programmed death of cancer cells thereby protecting us from cancer.
https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12228
A 2-year long trial showed the effect of vinegar on bladder cancer patients where the cancer cells were considerably inhibited and the disease risk was potentially reduced.
https://www.ncbi.nlm.nih.gov/pubmed/15237578
Similar such results were reported in other types of cancer patients in China and Japan which shows the efficiency of apple cider vinegar in cancer prevention therapy
https://www.ncbi.nlm.nih.gov/pubmed/12875624
Thus regular intake of 1-2 tablespoons of apple cider vinegar can impart serious health benefits from strenuous lifestyle diseases and hence it should be part of your diet
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