Health benefits of apple cider vinegar

Until I began studying nutrition, I had never even heard of apple cider vinegar. Now I have a jug of it in the cupboard and I use it often. Like so many fermented foods, apple cider vinegar not only has a long list of health benefits when ingested orally, but it also has a number of other external uses. It is considered something of a health tonic.

What is apple cider vinegar?

Apple cider vinegar is made from pulverized apples. Vinegar is a product of fermentation, a process in which sugars are broken down by bacteria and yeast. Initially, the sugars turn into alcohol. If the alcohol ferments further, it becomes vinegar. The main ingredient of vinegar is acetic acid, but it also contains other acids, vitamins, mineral salts, and amino acids.

Traditional uses of apple cider vinegar include:

• as a digestive aid
• for flu prevention
• to reduce inflammation
• to regulate pH balance
• to alleviate allergy symptoms
• for easing nausea and heartburn
• as a detoxifier
• for certain skin conditions, including reducing acne and smoothing wrinkles

Among its huge array of health benefits is helping to lower blood sugar levels. Studies show apple cider vinegar lowers after-meal blood sugar levels of subjects with insulin resistance by as much as 34 percent.

When buying an apple cider vinegar, look for one that is organic and unpasteurized, as the pasteurization process can destroy many of the health benefits. Strands of the fermented vinegar may appear floating inside. Known as mother of vinegar, it is a natural cellulose produced by the vinegar bacteria, and is an indication that the vinegar is unpasteurized and full of nutrients.

Apple cider vinegar is not only incredibly healthy, it is inexpensive and easily incorporated into the diet. It also has a very long shelf life. It can be taken straight, mixed into a detox drink, or used to make a salad dressing.

Detox drink

400 mL water

2 tbsp apple cider vinegar

2 tbsp lemon juice

1 tsp cinnamon

1 tbsp raw honey

Salad dressing

2 parts olive oil

1 part apple cider vinegar

Organic Dijon mustard to taste

Maple syrup

Apple cider vinegar may also help with weight control. Try adding 2 teaspoons of apple cider vinegar to 2 cups of water and sipping it throughout the day. Sustained daily intake of acetic acid, the main ingredient in apple cider vinegar has been shown to have significant weight loss benefits. So go ahead and give apple cider vinegar a try. You have nothing to lose but a little excess fat.