Table of contents:
- How to use apple cider vinegar
- How to make apple cider vinegar
- Possible side effects
- Who should not use
Apple cider vinegar is a fermented food that has antioxidant, anti-inflammatory and antimicrobial properties, and therefore can be used to help treat acne, protect against cardiovascular disease and prevent premature aging.
In addition, it is composed of pectin, which is a soluble fiber that works by decreasing the absorption of carbohydrates in the intestine and controlling blood glucose spikes, helping in weight loss, diabetes control and digestion improvement.
Apple cider vinegar can be prepared at home or purchased in supermarkets or natural food stores, and should be included in everyday food or consumed pure diluted in a glass of water, being then possible to obtain all the benefits.
The main benefits of apple cider vinegar are:
1. Helps to lose weight
Apple cider vinegar has acids and polyphenolic compounds in its composition that act by hindering the absorption of carbohydrates in the intestine and, therefore, can help with weight loss. In addition, it is made up of pectin, which is a soluble fiber that fills the stomach, promoting the feeling of satiety and decreasing hunger.
Apple cider vinegar also has anti-inflammatory and antioxidant properties, which helps prevent the accumulation of fat and favors its elimination from the body. Learn how to use apple cider vinegar to lose weight.
2. Helps control diabetes
Some studies indicate that apple cider vinegar could help control diabetes, because it is composed of fibers that can act to decrease the absorption of carbohydrates and, consequently, help in the control of blood glucose spikes after meals.
Also, some studies report that apple cider vinegar could even improve insulin action and reduce glucose production by the liver, which also helps in controlling diabetes. However, for apple cider vinegar to have this effect, it is important that it is part of a he althy and balanced diet, and it is also important that the treatment indicated by the doctor is carried out.
3. Improves digestion
Apple cider vinegar is rich in fiber and acids, such as acetic and chlorogenic acid, which help in the digestion of food and, therefore, apple cider vinegar could help relieve the symptoms of indigestion, protect the stomach, facilitate digestion and lessen the feeling of a heavy stomach after meals, for example.
4. Protects against cardiovascular disease
Due to its antioxidant and anti-inflammatory properties, apple cider vinegar is able to prevent the deposit of fat on the walls of the vessels and, therefore, helps to reduce the risk of cardiovascular diseases, such as atherosclerosis, for example.
In addition, this vinegar can also help reduce bad cholesterol, LDL, and triglycerides, in addition to helping to control blood pressure, reducing the risk of stroke and heart attack.
5. Protects the liver
Apple cider vinegar is rich in acids, such as gallic, lactic, malic and citric acids, which can act directly on the liver and improve its activity, as well as helping to reduce the accumulation of fat in the liver and, consequently, prevent the development of hepatic steatosis.
6. Reduces the growth of fungi and bacteria
Some scientific studies show that apple cider vinegar has antimicrobial properties capable of reducing the proliferation of some microorganisms naturally present in the body but that can cause infection when in large quantities, such as Candida albicans, Escherichia coli and Staphylococcus aureus, for example. example, which are related to urinary, gastrointestinal and skin infections.
Nevertheless, further studies are needed to prove the antimicrobial effect of apple cider vinegar, especially when included in a he althy diet.
7. Slows down aging
The polyphenols present in apple cider vinegar have antioxidant properties that help fight free radicals that are formed by aging, pollution and poor diet, and therefore, apple cider vinegar improves the quality of the skin and helps to delay aging.
8. Fights acne
Apple cider vinegar has acetic, citric, lactic and succinic acids in its composition that have antimicrobial action against the bacterium Propionibacterium acnes, responsible for causing acne on the skin.
However, as it contains a lot of acids, apple cider vinegar should not be applied straight to the skin as it can cause burns. The best way to use apple cider vinegar on your skin is to make a solution of 1 tablespoon of apple cider vinegar in 1 glass of water and apply to your face.
However, when applying the apple cider vinegar solution to your face and you experience a burning sensation on your skin, immediately wash your face with water and mild soap, in which case you should stop using apple cider vinegar. in the skin. Apple cider vinegar solution should not be used on sensitive skin and on open wounds or bruises.
9. Treats gastroesophageal reflux
Despite being rich in acids, apple cider vinegar is believed to help regulate stomach acid production, helping to relieve symptoms of gastroesophageal reflux, such as heartburn, burning sensations and heaviness in the stomach.
However, despite its popular use for reflux, there is still no scientific evidence to indicate this effect, with only a master's thesis that argues that the use of apple cider vinegar by 15 people was able to relieve symptoms of reflux.
It is important that the amount considered safe is not respected, which is 1 teaspoon of vinegar diluted in water, because the consumption of higher amounts can cause the reverse effect, increasing the risk of damage to the mucosa of the esophagus and stomach.
How to use apple cider vinegar
Some ways to use apple cider vinegar to enjoy its benefits are:
- Drink the apple cider vinegar solution: you can make a dilution of 1 teaspoon of apple cider vinegar in a glass of water and drink it 20 minutes before breakfast morning, lunch or dinner. It is important to rinse your mouth with water after drinking the apple cider vinegar solution, and to prevent the erosion of your tooth enamel, you should brush your teeth 30 minutes after drinking the apple cider vinegar solution;
- Consuming in food: you can put the apple cider vinegar directly or make the apple cider vinegar solution and put it in green salads to consume;
- Pass on the skin: dilute 1 tablespoon of apple cider vinegar in a glass of water, put a little of this solution on a piece of cotton and apply it on the face clean and dry.Leave it on for 5 to 20 seconds and wash your face again. It helps to heal inflamed acne and unclog pores. Then, dry the skin and apply a daily moisturizer with sunscreen incorporated.
It is important to emphasize that to obtain all the benefits, apple cider vinegar must be part of a balanced and he althy diet.
How to make apple cider vinegar
Apple cider vinegar can be made at home using just apples and a little water, so it is as natural as possible.
It is recommended, at first, to use 2 large apples, which must be washed, peeled and seeds removed so that they can be cut into pieces. Then follow these steps:
- Place the chopped apples in the blender and add a little water to prevent them from rotting. The amount of water varies according to the amount of apple used, it is usually recommended to add water until at least half of the apples are covered;
- Beat in a blender until the apples are completely crushed;
- Place in a glass bottle, cap and leave out of the sun at room temperature (preferably between 18 and 30ºC) for 4 to 6 weeks. It is important to fill only half of the bottle so that fermentation can take place without any problem;
- After that time, place in a large glass tupperware container without a lid, cover with a clean cloth and leave in the sun for about 3 days.
After being in the sun, the apple cider vinegar must be filtered and placed in a dark glass bottle, ready to be used.
Possible side effects
Apple cider vinegar when consumed in large quantities and for a prolonged period of time can cause side effects such as nausea and vomiting, burning in the throat, difficulty in digestion, reduced amount of potassium in the blood, bone loss and osteoporosis, as well as damaging tooth enamel.
Who should not use
Apple cider vinegar should not be consumed by those who are allergic to apple cider vinegar or by people being treated with digoxin or diuretics such as furosemide or hydrochlorothiazide, for example, as they can reduce the levels of potassium in the blood and cause muscle weakness, cramps, paralysis, or cardiac arrhythmia.