Apple cider vinegar benefits, side effects, and how to use it right

Apple cider vinegar is a versatile herb that is said to have positive effects on health. It has been known since ancient Greece, apple vinegar is one of the most widely used medicinal ingredients by health experts in the past. What are the benefits of apple cider vinegar that you can get for health? Are there any side effects? Let's take a look at the full review below.

What is apple cider vinegar?

Apple cider vinegar is a drink made by crushing an apple and squeezing out the liquid. After the apple juice is obtained, bacteria and yeast are added to the liquid to start the alcohol fermentation process.

Apart from yeast, sugar is also added in the apple juice which will be converted into alcohol. In the second fermentation process, alcohol is converted into vinegar by acetic acid-forming bacteria (acetobacter).

The vinegar obtained from this long fermentation process also leaves behind components such as acetic acid, gallic acid, catechins, and others. This makes vinegar has antioxidant and antibacterial benefits. Currently, vinegar, especially apple cider vinegar, is starting to be reused by the public and consumed to maintain a healthy body. Even apple vinegar is rumored to be able to help treat disease.

What are the health benefits of apple cider vinegar?

In general, there are several benefits of apple cider vinegar that many people are targeting to get its properties. Here are six health benefits of apple cider vinegar.

1. Helps you lose weight

One of the many trusted benefits of apple cider vinegar is that it helps you lose weight. Reporting from WebMD, Debbie Davis, RD, a nutritionist states that apple cider vinegar may have an effect on weight loss. A study studying the long-term effects of apple cider vinegar on health found that consuming apple cider vinegar can help you lose weight, even if in small amounts.

In the study of the benefits of apple vinegar, participants were asked to consume 2 tablespoons of vinegar before a large meal every day for 4 weeks. Apparently, the weight lost ranged from 1-2 kg.

According to some experts, a good and correct way to lose weight is to maintain a healthy diet accompanied by exercise. You are asked not to make consuming apple cider vinegar the only way to lose weight, without changing your diet or exercise.

2. Regulate blood sugar levels

This is one of the best known benefits of apple cider vinegar. Especially for diabetics, blood sugar levels are something that must be taken seriously. A study published in the journal Diabetes Care states that vinegar can increase insulin sensitivity, especially when you eat foods high in carbohydrates.

When you consume apple cider vinegar before eating, it works by slowing down the process of releasing sugar from food into the blood. This prevents you from experiencing sugar rush , a condition in which blood sugar levels spike suddenly after you eat a high-carbohydrate meal.

Other studies have shown that vinegar can improve insulin sensitivity in 19 percent of people with type 2 diabetes mellitus and 34 percent in people with pre-diabetes. Eating two tablespoons of apple cider vinegar before bed is said to reduce sugar levels in type 2 diabetes by 6 percent in the morning.

Carol Johnston, Ph.D. from Arizona State University has been studying apple cider vinegar for over 10 years. Reported by WebMD, Carol states that apple cider vinegar has an antiglycemic effect. That is, apple cider vinegar can inhibit the absorption of carbohydrates so that your blood sugar does not increase drastically after eating.

Even so, you should focus on an overall healthy diet if you have diabetes. Experts do not recommend that you stop taking diabetes medications and replace them with apple cider vinegar. You still have to consult a doctor first.

3. Overcoming constipation, ulcers, stomach acid, and other digestive disorders

According to Carol Johnston, because of its nature which limits the absorption of carbohydrates, some of the undigested carbohydrates and starches will then become food for the good bacteria present in your digestive system. You are advised to consume apple cider vinegar that has not undergone a filtering process. Usually this type of apple cider vinegar is cloudy brown and if it is left it will form a pulp at the bottom of the bottle.

This waste is called "The mother" , rich in probiotics and other good bacteria that play a role in nourishing the digestive tract. This type of apple cider vinegar can help the immune system work and for some people it can prevent constipation from getting worse. Not only constipation, consumption of apple cider vinegar can also help treat stomach acid and ulcer disorders, although this depends on each person and what causes the ulcer.

4. Benefits of apple cider vinegar for diarrhea

Apple cider vinegar is made from fermented apple extract. This fermentation of apples produces pectin compounds that help support the growth of good bacteria in the intestines. The presence of good bacteria in the intestine is very good for digestion, because it can smooth the digestive tract and prevent inflammation of the digestive organs.

Quoted from Medical News Today, a study proves that apple cider vinegar has natural antibiotic properties that can destroy bacteria E. coli and also Salmonella .

These bacteria are the main cause of diarrhea and food poisoning. Because apple cider vinegar acts as a natural antibiotic, some researchers have concluded that it is effective in treating diarrhea caused by bacterial infections.

Some research evidence also suggests that apple cider vinegar can slow down the digestive process, giving the stool time to harden before passing it out. Raw, organic, unfiltered apple cider vinegar is the recommended type of apple cider vinegar to be a natural diarrhea remedy. Usually, this type of apple cider vinegar is cloudy and has fine fibers in it.

Although there is research that states that this ingredient is quite effective, further research is still needed. The reason is, apple cider vinegar goes through a fermentation process that produces acetic acid. This acetic acid is what in some people can actually cause stomach upset, heartburn, and even worsen diarrhea.

5. Maintain heart health

Consuming apple cider vinegar on a regular basis can reduce levels of fats in the blood (lipids). Lowering lipid levels can help prevent heart disease, which is a contributing factor to erectile dysfunction (impotence) in men.

A 2014 study on female rats found similar benefits of apple cider vinegar: it can lower blood fats. Then, a 2017 study stated that male rats given apple cider vinegar had better heart and blood vessel health. Even though the mice ate a high-fat diet, apple cider vinegar was able to reduce the risk of obesity associated with poor heart health.

Rats consuming apple cider vinegar were also less likely to experience the metabolic changes associated with the risk of obesity and heart disease.

More studies are needed to examine the benefits of apple cider vinegar to improve the symptoms of diseases that cause erectile dysfunction, as well as its direct benefits on impotence itself.

However, apple cider vinegar is not the main impotence remedy. Anyone who wants to use apple cider vinegar as a natural remedy should still be wise and careful. You must first consult this with your doctor. According to some experts, a good and correct way to treat impotence is still by overcoming the cause, maintaining a diet, and exercising regularly.

6. For natural psoriasis medication

Usually, the benefits of apple cider vinegar are mostly used to preserve food. With the development of the times, the National Psoriasis Foundation has succeeded in discovering the benefits of apple cider vinegar as a natural psoriasis remedy, especially for psoriasis on the scalp.

Apple cider vinegar has antiseptic properties that can help reduce the irritation and itching caused by psoriasis. Some people have even shown a reduction in psoriasis symptoms after experiencing the benefits of apple cider vinegar for a few weeks.

Watch out, don't drink too much apple cider vinegar!

Although there are many health benefits of apple cider vinegar, this herb can also have side effects. Especially when the consumption is excessive or too large. Here are some of the side effects.

1. Slows down stomach emptying

Apple cider vinegar helps prevent blood sugar spikes by reducing the speed at which food leaves the stomach and the speed at which food enters the lower digestive tract. So, excessive vinegar will make the process of absorption of food from the digestive tract into the bloodstream slower.

Research reported in Bio Med Central states that drinking water with 2 tablespoons (30 ml) of apple vinegar can increase the amount of time food remains in the stomach, compared to drinking plain water alone.

This is even more so for people with gastroparesis, which generally occurs in people with type 1 diabetes. In gastroparesis, the nerves in the stomach do not work properly, so food remains in the stomach for too long and is not emptied at the usual speed.

2. Indigestion

Due to its acidity, this vinegar can worsen the condition of the stomach or cause people to become nauseous. Drinking apple cider vinegar directly causes sore throat due to its acidity. Fortunately, this is a rare side effect.

Therefore, people who are experiencing indigestion or have difficulty swallowing are not advised to use this vinegar from apples.

3. Dental problems

Acidic foods and drinks have been shown to damage tooth enamel. Tooth enamel that is continuously eroded can cause further damage such as cavities.

Moreover, vinegar from apples that is not diluted, this can damage teeth when consumed directly. In addition, in high amounts and over a long period of time, apple cider vinegar can give your teeth a yellowish effect and make your teeth sensitive.

4. The throat feels sore

Apple cider vinegar has the potential to cause injury to the esophagus if consumed in excess. According to nutritionist Katherine Zeratsky, esophageal irritation is the most likely side effect of too much apple cider vinegar, especially with prolonged use.

Therefore, first mix the vinegar with water which can help prevent the wall of the esophagus from sticking directly with the concentrated vinegar essence.

5. Lowering blood sugar levels

Reported in Medscape General Medicine, most consumption of this vinegar can lower the body's blood sugar levels due to its antiglycemic effect.

In some cases, this can lead to hypoglycemia (lack of blood sugar), reduced blood sugar supply to the brain, fainting, and even coma.

Because in too much amount can be fatal, therefore diabetics should first consult a doctor before consuming apple cider vinegar.

How to eat apple cider vinegar right?

If you want to consume apple cider vinegar, the most important thing you should pay attention to is how to drink it. You are strongly advised not to drink apple cider vinegar directly without dissolving it in water first. Due to its acidic nature, if you don't mix it with water, apple cider vinegar can actually injure your throat. In addition, its acidic nature is also dangerous for dental health because it can erode the tooth enamel layer, this will cause your teeth to easily become porous.

The ratio of apple cider vinegar to water is at least 1 to 10. If you are using 1 tablespoon of apple cider vinegar, mix it with 10 tablespoons of water. Consume at least 1 to 2 tablespoons of apple cider vinegar per day. There are no specific rules for when you should consume apple cider vinegar, but some people usually drink apple cider vinegar in the morning or before and after meals. Don't forget to rinse your mouth with water after drinking apple cider vinegar to get rid of the acid in your mouth so you don't damage your teeth.

Make sure you consult with your doctor before using apple cider vinegar in your daily diet.

Do not immediately use apple cider vinegar as a substitute for medicine if you are taking certain medications for your illness. Remember that a healthy lifestyle plays the biggest role in maintaining your health. Here are the procedures for consuming the benefits of apple cider vinegar:

• Limit your intake of apple cider vinegar. Start from a small dose gradually. Maximum 2 tablespoons (30ml) of food per day or depending on the tolerance of each body.
• Use a straw when drinking so as not to hit the teeth immediately.
• Rinse mouth. After consuming a drink containing vinegar from apples, rinse your mouth. Or to prevent further enamel damage, brush your teeth after 30 minutes of consuming the apple cider vinegar solution.
• Avoid apple cider vinegar if you have gastroparesis, or limit the amount to no more than one teaspoon (5 ml) a day.

x