So, funny enough, I’ve been bumping into a bottle of Apple cider vinegar everywhere I’ve been on my holiday; whether it’s been on my salad or in fashion magazines for its health benefits. Having been consumed since 5000 B.C, it has a long history of use as folk remedy for common health problems such as colds and coughs to even aiding with major health concerns like diabetes, cancer, high cholesterol and heart problems. Scientific research on the benefits of this vinegar has revealed that it can regulate blood sugar levels, improve weight loss and provide that clear skin you’ve been aiming for.
Apple cider vinegar contains healthy probiotics and enzymes which give the product the hazy appearance it has while also containing less sugar and fewer calories than its related products such as apple cider or juice. Consuming just 1-2 tablespoons can do the trick!
The six major benefits include:
1. Keeping that blood sugar level in check
The most researched benefit of Apple Cider Vinegar is its ability to normalise the blood sugar levels. Patients with diabetes, especially type 2 diabetes, tend to apply this vinegar to their diets as it reduces post-meal glucose levels.
Type 2 diabetes is characterised by high blood sugar levels, because of either insulin resistance or the basic inability to produce it. Apple cider vinegar is known to increase insulin sensitivity, enabling diabetic patients to improve insulin responses.
This is how vinegar keeps your sugar level in check:
a. Improves insulin sensitivity.
b. Reduces blood sugar.
c. Two tablespoons before sleeping can help reduce fasting blood sugars.
d. Significantly lowers blood sugar responses while eating.
2. Bid farewell to your acne scars
Apple Cider Vinegar is known for its antibacterial properties and was even used traditionally as a disinfectant for treating infections. Though most of the applications of the vinegar as a disinfectant haven’t been backed by research, use of it for acne and scarring is heavily supported. By fighting the numerous strands of bacteria that contribute to acne, Apple Cider Vinegar has shown to cure acne and reduce scarring. Some of the components of apple cider vinegar, like lactic acid, acetic acid, citric acid and succinic acid, are all known to inhibit the growth of Propionibacterium acne, the major bacteria causing acne. Applying apple cider vinegar mixed with a little honey using a cotton ball on acne scars can heal and lighten them efficiently.
3. Feel full without actually eating too much
Instead of having to starve yourself to lose those extra kilos, just add a bit of apple cider vinegar to your diet plan and feel completely full having consumed much lesser calories than you usually require.
Studies have revealed that vinegar as a product helps increase satiety, so even with the consumption of a lower level of calories, you usually feel full quite soon. High carb meals paired with vinegar can make a person feel extremely full and even reduce calorie consumption throughout the rest of the day. As mentioned before, lowering glucose and insulin levels also helps in losing weight.
However, in order to be effective, it’s important to maintain an overall weight loss diet and only use apple cider vinegar as a complimentary aid to the process.
4. Insurance for your heart
As humans who are constantly growing, every food item we consume is potentially improving our body or increasing the risk towards a disease. To balance out the effect, it’s important to consume certain supplementary food items that could help lower this risk. Heart disease is currently one of the major reasons for death and maintaining a strong heart is almost inevitable in every adult’s health plan.
Apple cider vinegar is known for improving some of the major risk factors linked to cardiovascular disease. Studies on rats have revealed that apple cider vinegar can lower cholesterol and triglyceride levels, as well as reduce blood pressure. Research claims that it may contain the antioxidant chlorogenic acid, that protects LDL cholesterol particles from oxidising, an important level in the heart disease process.
However, most studies have been conducted on animals and yet remains to be confirmed in human studies.
5. Reduces Blood Pressure
Another major risk factor for cardiovascular disease is high blood pressure, as an overworked heart deteriorates over time. Apple cider vinegar includes acetic acid as its main component, crucial in aiding regular blood pressure levels. An animal study conducted, demonstrated that vinegar can block the actions of a specific enzyme that is responsible for raising blood sugar and thereby blood pressure.
Once again apple cider vinegar is only an additional component that can help lower blood pressure. Other natural ways include increasing the amount of magnesium and potassium intake along with your fibre intake.
6. Relieving the Acid Reflux
Acid reflux usually happens when there are low levels of stomach acid, causing acid backflow from the stomach all the way up into the throat usually leading to symptoms such as heartburn, nausea or belching. Apple cider vinegar can help provide relief from these symptoms by adding more acid into the digestive flow and preventing any backflow.
For maximum efficiency, two tablespoons of apple cider vinegar should be diluted in a glass of water and had right before eating. Along with this, it’s important to follow an acid reflux diet that will take care of your vegetable, fats and fermented foods intake.
While being extremely beneficial internally for the body, apple cider vinegar also has certain non-health related applications, for example as a hair conditioner, cleaning agent, skin and dental care. For chemically-free diets and cleansing routines, apple cider vinegar is your best bet. Though it might not be a single cure to anyone specific problem, consuming two tablespoons of it can provide a variety of benefits as discussed above.
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