Apple Cider Vinegar or ACV has been a cherished ancient remedy for thousands of years. It is largely known for its array of health and wellness benefits. Useful in treating the common cold during the ancient days and now known for its potential to aid in weight loss, Apple Cider Vinegar is the newest entry in the “healthy foods list.” Due to its versatile uses, it has now become a staple in almost every household, and yes it can be a valuable addition to your wellness routine if you still haven’t included it.

What Is ACV Made Up of And How?

Apple Cider Vinegar is typically made of juice extracted from crushed apples, along with yeast, sugar, or another carbohydrate. To the crushed apples, the sugar is added to speed up the fermentation process, and later the sugar converts into alcohol within a few weeks. Lastly, the natural bacteria present in it break the alcohol down into acetic acid which in turn gives vinegar its tangy taste and odour.

Nutritional Value of Apple Cider Vinegar

Apple cider vinegar (ACV) is known for its various health benefits, and its nutritional value is relatively simple yet impactful. Here’s a breakdown of the primary nutritional components found in apple cider vinegar:

Nutritional Value per 1 Tablespoon (15 ml) of Apple Cider Vinegar

• Calories: 3
• Carbohydrates: 0.1 g
• Sugars: 0 g
• Fat: 0 g
• Protein: 0 g
• Fiber: 0 g
• Sodium: 1 mg
• Potassium: 11 mg
• Calcium: 1 mg
• Magnesium: Trace amounts
• Iron: Trace amounts
• Phosphorus: Trace amounts
• Acetic Acid: 5–6% (this gives vinegar its sour taste and is linked to many of its health benefits)

Versatile Uses of Apple Cider Vinegar: Apple Cider Vinegar has multiple uses apart from drinking it regularly as a health tonic, let’s take a look at its versatile uses.

Cooking: When it comes to cooking, Apple Cider Vinegar adds a special touch of taste to the culinary art. ACV can be used to make pickles, sauces, marinades, and dressing, and can be even used to add glaze to any dish. Its natural taste adds a dash of sweetness and richness to any dish.

Baking: While making bread, muffins, cakes, and such bakery items or delicacies, the use of Apple Cider Vinegar improves the flavor and regulates the moisture content of it.

Brining: Apple Cider Vinegar is ideal to use for brining the meat just before cooking. ACV’s natural flavor and acidic taste add to bring natural sweetness and tenderness to the meat.

Health Tonic: It acts as an excellent health tonic for those who want to adopt it in their daily routine to improve their immunity, digestion, and overall wellness.

Fruit Preserving: While making jams or fruit compotes, Apple Cider Vinegar can be used to preserve the fruits flavor, freshness, and taste of fruits like apples, peaches, strawberries, and pears.

Dressing for Salads: To make the usual boring salad interesting, ACV gives a zesty taste. Drizzled on top of salads, spices, along honey, it helps to enhance the taste of salads, sautéed veggies, or meats.

Hair Rinse: With its potent ability to maintain the natural pH level of hair and scalp, Apple Cider Vinegar can be a great hair rinsing agent and significantly helps improve the hair texture and foster growth.

Skin Toner: To give much-needed hydration and instant freshness to the dull, oily, or acne-prone skin, Apple Cider Vinegar when diluted with water can even act as a great skin toner. It helps to reduce clogged pores and acne.

Deodorant: When mixed with essential oils, Apple Cider Vinegar can be a great deodorant to spray over and get rid of stinky shoes, and clothes, or even be a good room freshener.

Benefits of Apple Cider Vinegar:

Lower Blood Sugar Levels: Apple Cider Vinegar may help lower blood sugar levels. However, it is essential to note that you cannot replace your diabetes medication and exclusively depend on the ACV.

Improve Cholesterol Levels: Apple Cider Vinegar helps to significantly improve cholesterol levels. It aims at reducing the bad cholesterol levels and increasing the good cholesterol levels.

Aids in Weight Loss: Apple Cider Vinegar may help you stay fuller for a longer duration due to acetic acid, and thus you tend to consume fewer calories which in turn helps in weight loss. Moreover, some studies also suggest that it drastically improves metabolism and reduces the accumulation of fats.

Prevent Cancer: Apple Cider Vinegar consists of anti-cancerous properties, which may help prevent the growth and spread of cancer cells. However, more studies are going on to understand the role of ACV in cancer prevention.

Improve Cardiovascular Health: Apple Cider Vinegar helps reduce bad cholesterol levels and regulate blood sugar levels this altogether impacts your heart health positively and thus ACV might support improving cardiovascular health.

Supports Digestion & Reduces Acid Reflux: One of the most prominent uses of Apple Cider Vinegar is to prevent the occurrence of acid reflux which occurs due to when stomach acid flows back up into the esophagus, and causes severe heartburn or chest burn sensations.

Treats Kidney Stone: Kidney stones are hard deposits that can form in the kidneys and cause pain and discomfort. Apple Cider Vinegar’s acidity may help dissolve existing kidney stones and prevent the formation of new ones.

Aids in Detoxification: Consuming Apple Cider Vinegar regularly may help to flush out toxins from the body and thereby aid in detoxification by eliminating toxins and promoting overall wellness.

Boost Energy: Apple Cider Vinegar effectively may improve the metabolism process and reduce fatigue, which altogether may help boost energy levels.

Skin Health: The presence of anti-bacterial and anti-inflammatory properties in Apple Cider Vinegar helps in treating skin issues like acne, psoriasis, and eczema, and even helps reduce spots and blemishes.

How Much Apple Cider Vinegar To Consume In A Day?

You should limit Apple Cider Vinegar intake to no more than 1-2 tablespoons a day. To make diluted Apple Cider Vinegar, add 1–2 tablespoons (15-30 mL) to a glass of water (240 mL). The rule of thumb is to add at least 5 to 10 parts of water to 1 part of Apple Cider Vinegar. It is always recommended to take advice from a medical practitioner before adopting it in your routine for the recommended dosage as per your health condition.

Side effects of apple cider vinegar

While Apple Cider Vinegar boasts several health benefits, its excessive consumption can lead to adverse effects. Acidic in nature, it may erode tooth enamel over time, causing dental sensitivity and enamel damage. Its high acidity can also irritate the throat and esophagus, exacerbating acid reflux and heartburn symptoms.

Prolonged use or undiluted ingestion might cause gastrointestinal issues such as stomach upset, bloating, and diarrhea. Additionally, its potent acidity may interact with certain medications, interfering with their efficacy. Moderation and proper dilution are crucial to mitigate these apple cider vinegar side effects, ensuring its consumption remains beneficial rather than detrimental.

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