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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.

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    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

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      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.

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          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!

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              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

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                  Last Updated on May 21, 2020

                  The Top Fad Diets That Are Actually Worth the Hype

                  The Top Fad Diets That Are Actually Worth the Hype

                  You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                  Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                  Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                  An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                  Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                  1. The Paleo Diet

                  The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                  The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                  In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                  How Your Health Can Change With Paleo

                  The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                  With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                  It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                  Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                  2. Whole30

                  The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                  With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                  During the month you are eliminating:

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                  • sugar
                  • alcohol
                  • legumes
                  • grains
                  • dairy
                  • soy

                  Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                  At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                  Finding Out How Food Impacts You

                  Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                  With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                  This diet will help you regain your love of food… in a healthy way!

                  3. The Mediterranean Diet

                  The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                  For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                  With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                  • Fruits & vegetables
                  • Whole grains
                  • Legumes & nuts
                  • Replacing butter with olive oil
                  • Using herbs and spices instead of salt
                  • Eating fish and poultry at least twice a week
                  • Moderate amounts of red wine

                  Help Your Heart & Overall Health With A Mediterranean Diet

                  Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                  With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                  4. The Alkaline Diet

                  The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                  The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                  Pros & Cons With The Alkaline Diet

                  The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                  People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                  One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                  Follow These Fads for Better Health and Wellness

                  There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                  The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                  What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                  The Big Takeaway:

                  Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                  Featured photo credit: Dan Gold via unsplash.com

                  Reference

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