Apple Cider Vinegar

I have been researching apple cider vinegar and have been surprised at its benefits. These benefits, it turns out, are pretty significant health wise and quite exciting. Discovering this has made an impact on me, and I’ve began using apple cider vinegar in my daily diet.

Apple cider vinegar, ACV, is a fermented acetic acid concoction made by introducing yeast with fermented apples. The fermented sugar forms ethanol which is devoured by bacteria forming acetic acid. During this process a microbial culture called the “mother” is formed which consists of enzymes and beneficial bacteria.

There are six benefits of daily ACV consumption. The first is that ACV may increase satiety (feeling full) when taken before a meal. A study where subjects were given ACV in a drink to have with breakfast caused a significant decrease in normal appetite.

The second benefit of daily ACV consumption is that it suppresses body fat and fat accumulation in the liver. A six week study was done on mice who were fed a high fat diet. It was found that the ACV fed mice did not gain any body fat or lose any skeletal muscle weight. The link to that study is here.

The next benefit of taking ACV daily is that it can lower blood pressure. Many Americans have high blood pressure which is hard on the blood vessels and other organs. According to this study, ACV can help to decrease your blood pressure.

The fourth benefit of taking ACV daily, is improved blood glucose and insulin levels. This study, and this study, both showed a decrease in glucose levels and insulin response when subjects were fed white bread with ACV compared to white bread without ACV. A high blood glucose level and insulin response are hard on the body, certainly unhealthy, and causes storage of body fat. It’s exciting to know that taking ACV can reduce these sensitive hormone levels.

The fifth benefit of daily ACV is an actual loss of body fat. At the end of a twelve week study using three control groups, the group that took ACV daily noticed a significant reduction in body weight, visceral body fat and waist circumference.

Finally, this study found that taking ACV daily improved symptoms of gastroesophageal reflux disease (GERD), also known as heartburn. It’s exciting to know that, although contrary to what one might think, heartburn can be treated or eliminated with a natural, organic substance rather than a medication with side effects.

The best way to use ACV is to take 15mL (about a tablespoon) three times a day before each meal. ACV is vinegar, so it does have a strong, bitter taste that may take time to get used to. It can also be mixed with water and enjoyed as a beverage, or mixed with olive oil or avocado oil and used as a dip or dressing.

Try these recipes to add to your daily diet:

Turmeric Lime Tonic

  • 1-2 teaspoons of apple cider vinegar
  • 8 oz water
  • 1 teaspoon turmeric
  • 1 shot of fresh squeezed lime juice
  • Mix all ingredients and enjoy cold

Salad Dressing

1/4 cup ACV

1/2 cup olive oil or avocado oil

2 teaspoons Dijon mustard

1 tablespoon garlic, minced

1 teaspoon sea salt

1/2 teaspoon freshly ground pepper

Mix all ingredients thoroughly

Apple cider vinegar is a natural product that is readily available and inexpensive. Adding it to your daily diet is a great way to shore up your health and wellness, so start using it today!

Comment below if you already use ACV and/or have any recipes!

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