Advertising
Advertising

Amazing Benefits Of Apple Cider Vinegar (+6 Recipes)

Amazing Benefits Of Apple Cider Vinegar (+6 Recipes)

Are you struggling to lose weight or get sick less often? Maybe apple cider vinegar can help you out!

Apple cider vinegar is probably the most popular food at the moment – with good reasons! Nowadays, people living a busy lifestyle struggle to get in enough micronutrients, vitamins, from their nutrition. Adding just 20-30ml of apple cider vinegar to your salad or trying one of the delicious recipes in this article will provide you with new energy to conquer the day. Say bye to sickness, obesity and even cancer!

So, what are the benefits of apple cider vinegar and how does it affect our bodies? Here are the answers and you can get 5 delicious recipes you as the bonus!

Here’s why you should never underestimate the versatility of apple cider vinegar:

40 Surprising Apple Cider Vinegar Uses To Make Life Easier

How To Use Apple Cider Vinegar For Effective Weight Loss

Natural Beauty Tips: Apple Cider Vinegar Hair Care Recipes

How To Cure Acne With Apple Cider Vinegar

What is Apple Cider Vinegar?

benefits of apple cider vinegar

    To produce apple cider vinegar, the sugar content in apples is fermented, which turns them to alcohol. After adding bacteria to the alcohol solution, it turns to acetic acid, being the main component of ACV.

    Organic apple cider vinegar contains many enzymes, amino acids and friendly bacteria, also called the “mother”. The mother is actually the part that is hold responsible for its amazing health benefits.

    Advertising

    Benefits of Apple Cider Vinegar

    1. Great for Your Heart

    coronary heart disease

      Did you know that cardiovascular disease, such as coronary artery disease, stroke (to name a few), is the world’s biggest cause of death?

      One of the main contributors to the development of cardiovascular disease is atherosclerosis, small plaques that disrupt blood flow in your vessel. This may be caused by high blood pressure, smoking, diabetes, obesity, lack of exercise, high blood cholesterol, excessive alcohol consumption and a poor diet.

      To prevent atherosclerosis and keep good heart health, we need to change our lifestyle, starting with nutrition! Luckily, apple cider vinegar helps reduce the high risk factors named above to a great extent.

      For instance, studies on rats have shown that apple cider vinegar can be useful for people dealing with hypertension. ACV reduces the release of certain hormones regulating blood pressure, called the renin-angiotensin system. At the moment, there is no scientific evidence that ACV has the same effect for human beings. Still, we can guess that ACV has similar effects in our body and helps restore balance of hormones.

      In addition to that, scientists confirmed that ACV lowers risk for ischemic heart disease significantly. It contains an antioxidant, called chlorogenic acid. The oxidation of bad cholesterol, LDL, is one of the main reasons for the development of plaques in our vessels. These plaques can clog coronary arteries and lead to heart attacks. As chlorogenic acid in ACV protects LDL from oxidation, it will help keep your vessels clean.

      2. Fight Cancer

      Several studies have shown that ACV has anti-cancerous effects.

      For instance, it induced apoptosis (=cell death) in leukemia cells and inhibited growth of human cancer cells.

      In fact, a recent study on mice has confirmed that regular intake of ACV can reduce tumor volume, as well as increase life-span of sick patients.

      ACV contains a high dose of polyphenols, one of the strongest antioxidants. It protects our DNA by binding free-radicals that would otherwise lead to gene mutations. Its effects are similar to other sources of dietary polyphenols, such as berries, vegetables, wine, raw cocoa and coffee beans.

      3. Control Blood Sugar Levels

      Advertising

      diabetes apple cider vinegar

        People with diabetes type 2 struggle with elevated blood sugar levels, either due to Insulin resistance or reduced Insulin produce.

        Foods that lead to Insulin spikes have a high glycemic index. People with diabetes should avoid these, to keep their blood sugar levels constant.

        However, ACV’s effects on Insulin secretion might be beneficial for many diabetics and obese people dealing with Insulin resistance. This is a condition in which the body can produce Insulin but it shows no effect in our organs. Interestingly, studies have shown that Insulin resistant individuals can benefit from daily consumption of ACV. Even 30ml in your salad dressing increase Insulin sensitivity by 20%.

        In fact, scientist have known about the antiglycemic effects of ACV since 1988. Individuals participating in the study experienced a 20% decline in Insulin secretion after ingestion of 50g sugar and 60ml of ACV.

        Thus, combining ACV with carbohydrate sources seems to decrease the glycemic index of the food significantly. This will increase fat burning hormones and help stabilizing blood sugar levels.

        4. Help with Weight Loss

        apple cider vinegar weight loss

          Apple cider vinegar is most known for its benefits for weight loss. In fact, science has confirmed that it can aid in weight loss by speeding up metabolism. ACV contains organic acids and enzymes that speed up fat burning.

          Also, the high dose of potassium and fiber fill you up more quickly and help reduce food cravings by stabilizing blood sugar levels.

          In fact, a study in obese individuals has shown that daily vinegar consumption does lead to reduced belly fat, triglycerid levels (fatty acids in the blood) and waist circumference.

          Interestingly, studies have shown that especially adult women consumed fewer calories throughout the day when drinking ACV before breakfast.

          The reason for this might be that ACV slows down the absorption of glucose into our blood stream. Thus, it takes longer to digest food and small bouts of Insulin are released over an extended period of time. This increases secretion of hormones regulating hunger and satiety in our brain and will help reduce food cravings.

          Advertising

          As a caloric deficit is the only way to lose weight, ACV can be beneficial for people dieting.

          5. Improve Digestion

          As i already mentioned, ACV contains many enzymes and amino acids, as well as good bacteria. These are very beneficial for people having issues with their digestive system. For instance, ACV kills bad bacteria in your colon that might be causing to diarrhea, bloating, intestinal spasms. Also, the enzymes will help speed up digestion in general and are very beneficial for people with food allergies.

          6. Kill Bad Bacteria

          Did you know that even Hippocrates (460-377 BC; the father of modern medicine) recommended the use of Apple cider vinegar for treatment of sores and ulcerations? Nowadays, scientific investigations have shown ACV’s antimicrobiotic effects.

          Most of the studies are made on animals. However, we don’t know yet if ACV can be used on wounds of human beings too.

          Still, using ACV is natural way to preserve your food, as it inhibits the growth of bacteria, such as E.coli.

          6 Best Recipes:

          The Basics: ACV with Water

          • 1 tablespoon ACV
          • 2 cups of water
          • Juice from 1/2 a lemon
          • dash of red pepper
          • ice to taste

          Mix all ingredients and drink about 30 min before a meal.

          Add Cinnamon to Curb Cravings

          shutterstock_222581515
            • 2-3 tablespoons ACV
            • 1 teaspoon cinnamon
            • 8-12 oz of water

            Mix together ACV, cinnamon and warm water. You can have this drink up to three times per day, around 30 min before each meal.

            Similar to ACV, Cinnamon reduces Insulin spikes, thus stabilizes blood glucose levels. This is not only beneficial for people with diabetics but also for weight loss. It will help reduce hunger and food cravings.

            Delicious Salad Dressing

            salad dressing apple cider vinegar
              • ½ teaspoon liquid Stevia
              • ¼ cup cider vinegar
              • ¼ cup extra virgin olive oil
              • 1 teaspoon red pepper
              • Juice from 1 lemon
              • Salt and pepper

              First, mix together stevia, ACV, red pepper and lemon juice. Then, slowly pour in olive oil while whisking. Lastly, season with salt and pepper to taste. Pour over your salad and enjoy!

              Advertising

              This goes well with any kind of salad: Cucumber, tomatoes, spinach, arugula, onions; You can also add seeds or some source of protein to make this a delicious healthy meal.

              ACV and Honey: The Power Combo

              honey apple cider vinegar
                • 1 teaspoon ACV
                • 1 teaspoon honey
                • 8-12 oz of warm water

                Mix together ACV with honey and warm water. For best results, drink one to two times a day on an empty stomach.

                This combo has many health benefits on its own. It can be used to treat arthritis, inflammation and weight loss. Similar to ACV, Honey becomes alkaline when consumed and aids in the excretion of excess acids.

                Take it one step further: ACV with Honey, Garlic and Lemon Juice

                • 2 teaspoons ACV
                • 2 teaspoons raw honey
                • pinch of garlic juice
                • pinch of cayenne pepper
                • the juice of 1/4 lemon

                Mix all ingredients together and enjoy 30 min before your meal, not more than two to three times per day. This combo will reduce your food cravings, boost immune system and increase metabolism.

                Antioxidant Boost: ACV, Honey and Green Tea

                benefits of apple cider vinegar
                  • 1 teaspoon ACV
                  • 2 teaspoons honey
                  • cup of freshly brewed green tea

                  Mix ACV and honey into your freshly brewed green tea. Green tea has been proven to be a strong antioxidant and increases metabolism as well.

                  Tips for Caution:

                  As you can see, Apple cider vinegar is truly a superfood and has many benefits for our health. However, you should always remember that even the healthiest food can cause harm if you have too much of it. Talk to your doctor first before starting to take any kind of supplements and don’t go overboard on portion sizes. Apple cider vinegar is highly acidic and can lower potassium levels, bone density and harm your teeth if you drink too much of it over an extended period of time.

                  As a matter of fact, it is not necessary to drink that much of ACV, anyways. 20-30 ml in your salad dressing or in your morning water are enough if you plan on using it every day.

                  Have you tried drinking apple cider vinegar or using it in your salad? What is your favorite recipe?

                  Featured photo credit: naito8 via shutterstock.com

                  More by this author

                  Amazing Benefits Of Apple Cider Vinegar (+6 Recipes) 15 Tips to get in shape for busy people 15 Ways To Get In Shape For Busy People

                  Trending in Food and Drink

                  1 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 4 15 Most Effective and Nutritious Healthy Foods to Lose Weight 5 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on February 20, 2019

                  13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                  13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                  Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                  Why is this so critically important to you?

                  The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                  Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                  1. Know That Fear Is Real, but Can Be Overcome

                  Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                  When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                  • The child who has to be physically dragged to their first day of school.
                  • The man facing the judge.
                  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                  • The man as the surgeon says “count backwards from 10 Mr Smith.”
                  • The woman that’s told “We are sorry, we can’t help you.”
                  • The man that faces the empty circle of a gun and prays for his very existence.

                  These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                  Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                  Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                  2. Accept Your Fear

                  Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                  We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                  And here’s what can be done.

                  Advertising

                  3. Get Some Perspective

                  I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                  And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                  That girl will go far. Because she truly gets fear.

                  We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                  So look around you to get some perspective on your fear:

                  • Are you really at risk?
                  • Will this kill you?
                  • Which leads us on to..
                  • If the worse was to happen what would it be?

                  4. Hold a Hand

                  As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                  Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                  We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                  Ask yourself:

                  • If the worse were to happen, what would that be?
                  • Could that really happen?
                  • If the worse did happen, how would you recover?
                  • If the worse were to happen, what would you need to do next?

                  By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                  5. Know Whose Hand You Hold Either Physically or Emotionally

                  This helps with fears for the rest of your life.

                  Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

                  Advertising

                  The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                  It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                  For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                  Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                  6. Understand That There Are Some Things Fear Will Never Touch

                  I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                  Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                  Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                  Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                  Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                  Of all the billions of people on this planet, no one will have an answer identical to yours!

                  7. Process Your Fears to Carry on with Life

                  Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                  I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

                  Advertising

                  It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                  One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                  Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                  It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                  8. Assume the Worse

                  If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                  Think how naughty they felt to be doing something that was not allowed?

                  • Think about what age it may have made them feel?
                  • Think about how they feel about champagne?
                  • What special moments it’s been a part of in their lives?

                  And you can see how the assumptions they made about their “right” to have these things was not healthy.

                  When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                  Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                  9. Take a Fear That Feels Insurmountable Right Now.

                  If you were to repeat it to me out loud, what would you say?

                  Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                  Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

                  Advertising

                  10. You Are Not Defined by Your Fear

                  One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                  11. Go with Fear

                  When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                  I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                  Notice how they’ve found their hidden fears and want to face them?

                  One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                  However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                  We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                  12. Discover Great Skills in Your Scary Moments

                  And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                  The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                  What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                  13. Own Your Fear

                  Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                  We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                  You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                  More Resources About Fighting Fear

                  Featured photo credit: Ben White via unsplash.com

                  Read Next