Seek SaltSeek Salt
Apple Cider Vinegar
After scouring the internet for articles on the subject of apple cider vinegar it becomes apparent that it is a pretty widely known health tonic and there is a fair bit of science to back this up, though interestingly (or maybe obviously) this view is not held by all and there are some detractors of this centuries-old medicine stating things like “more science is needed” or “little evidence of benefits”. I would argue the point that maybe something that has been used successfully for many centuries might be ok. But I will leave that to you, the reader, to decide.
Every scientific study I found will be linked from this article and if I miss any feel free to let me know so I can add them in.
Historical records dating back to 400 B.C. show that apple cider vinegar was used by Hippocrates as a healing elixir, antibiotic, and general health tonic. It has also been used by the ancient Babylonians.
What is it?
So, what exactly is Apple Cider Vinegar? Many consider it a superfood. It is produced through a two-step process: yeast is added to crushed apples and water to create alcohol, which is then converted into acetic acid by bacteria. This acetic acid gives apple cider vinegar its distinct sour smell and flavour. Interestingly, apple cider vinegar does not require refrigeration and can last almost indefinitely, even being used to preserve food.
The word vinegar comes from the Latin vinum meaning ‘wine’ + acer ‘sour’.
An old Chinese saying goes “Firewood, rice, oil, salt, sauce, vinegar, and tea are indispensable in our daily life”
and In Japan, “Less salt, more vinegar” is listed second in the ten longevity rules.
Organic unfiltered Apple Cider Vinegar will also contain a kind of cloudy fibre in the bottom of the bottle called Mother, yes Mother, a strange name but that’s what it’s called, this is made up of proteins, enzymes and good bacteria and is a probiotic. This is considered by many to have many good health qualities though through my research some claim “no studies support this”. Also contains vitamins B and C and acetic acid can increase absorption of important minerals from the foods we eat.
It is recommended to avoid distilled and pasteurized Apple Cider Vinegar and opt for a raw organic versions instead.
Gut Health
As we age, our stomach acid decreases, affecting protein breakdown and mineral absorption. Inadequate stomach acid can lead to bloating and gas. Weaker acids like apple cider vinegar stimulate the stomach to produce a healthy amount of acid, improving digestion and aiding the release of alkalizing enzymes from the pancreas. This alkalizing effect helps maintain a balanced pH level in the body, crucial for preventing chronic health conditions, including cancer.
Bacterial Disinfectant
Apple cider vinegar has a long history of use as a cleaning and disinfecting agent. It has been utilized to treat various conditions such as nail fungus, lice, warts, ear infections, dandruff to name a few.. Hippocrates himself used it to clean wounds.
Type 2 Diabetes
Several small studies have shown that apple cider vinegar can significantly reduce blood sugar and insulin response, as well as improve insulin sensitivity after consuming high-carb meals. However, the medical community is divided on this topic, emphasizing that apple cider vinegar should not replace current medical treatments.
Weight Loss
Research indicates that apple cider vinegar can increase feelings of fullness, leading to reduced food intake and subsequent weight loss. A study involving 175 people with obesity demonstrated that daily consumption of apple cider vinegar resulted in reduced belly fat and weight loss.
Taking one tablespoon (15ml) participants lost 2.6 pounds (1.2kg) taking two tablespoons (30ml) participants lost 3.7 pounds (1.7kg) over a three-month period.
While some studies suggest that apple cider vinegar may have potential benefits for heart health, it’s important to note that the majority of these studies have been conducted on animals or in laboratory settings. As a result, more research is needed to determine the specific effects of apple cider vinegar on cholesterol, triglyceride levels, and blood pressure in humans.
The limited human studies available on this topic have shown mixed results. Some studies have found a modest reduction in LDL cholesterol and triglyceride levels in participants who consumed apple cider vinegar. However, these studies were small in scale and had limitations in their design, making it difficult to draw definitive conclusions.
Similarly, a few studies on animals have suggested that apple cider vinegar may help lower blood pressure. However, it’s important to remember that animal studies do not always directly translate to the same effects in humans.
Overall, while there is some preliminary evidence suggesting the potential benefits of apple cider vinegar for heart health markers, more well-designed studies involving human participants are needed to establish a clear link between apple cider vinegar consumption and its effects on cholesterol, triglyceride levels, and blood pressure. As always, consulting with a healthcare professional is advisable before making any significant changes to your diet or treatment plan for heart-related conditions.
Skin health
Apple cider vinegar has been popularly used in skincare for various purposes, including treating acne, dry skin, and eczema. The theory behind its potential benefits lies in the slight acidity of the vinegar, which is believed to help rebalance the natural pH of the skin and improve the protective skin barrier. Additionally, apple cider vinegar’s antibacterial properties may assist in preventing skin infections associated with eczema and other skin conditions.
However, it’s important to exercise caution when using apple cider vinegar on the skin. Undiluted vinegar can be harsh and may cause skin irritation. It should always be diluted before test application. Mixing a small amount of apple cider vinegar into a face wash or using it as a toner, diluted with water, is a common approach.
Drinking dosage
The common dosage is anywhere from 1 teaspoon to 2 tablespoons (10-30ml) a day diluted into a glass of water. Most dieticians and naturopaths recommend using organic, unfiltered apple cider vinegar to preserve the “mother”
Apple cider vinegar reactions are rare but it is generally best to err on the side of caution and start low and see how your body reacts.
Hair conditioner
Some people report that one part water to one part apple cider vinegar used as a conditioner (apply to hair and soak for between 5-15mins) makes hair glossy, shiny and dandruff free.
I haven’t tried this one myself but If you have any experience with this, comment below as I would love to hear it.
Reduced inflammation
It has been used for the treatment of some inflammatory conditions like rheumatoid arthritis, multiple sclerosis and ankylosing spondylitis. It is theorised that because taking apple cider vinegar increases good gut bacteria it can help with inflammation. There don’t seem to be any studies on this one, however. not that I could find anyway.
Psoriasis
According to the National Psoriasis Foundation applying Organic apple cider vinegar to scalp psoriasis can help lessen the itch from scaly patches. The National Psoriasis Foundation does however warn against applying it to any area of the skin that is cracking or bleeding.
Side Effects?
As with most natural remedies the side effects of Apple cider vinegar are rare and generally quite mild. Taking excessive amounts may decrease potassium which can be dangerous in people with high blood pressure.
Apple cider vinegar can also cause low blood sugar when combined with Diabetes medication or insulin
A single laboratory study on enamel samples (teeth) incubated for 4 and 8 hours in various depths of different kinds of vinegar including “Bio Vinegar” found some erosion, in 20% of the sample after 8 hours in the case of Bio vinegar (ph 3.1). It should be noted that this is a single study, done in a laboratory
Chemical skin burns were noted in a study published in the Journal of Clinical and Aesthetic Dermatology. The paper tells of a young teen who “applied several drops of apple cider vinegar daily for three days straight to the nevi on her nose, occluding the area with bandages. By the second day, significant erythema and irritation were noted at the application site.” The young teen also stated that her nevi “peeled off a couple of days later.” the authors of the study noted “Physical examination revealed noninflammatory, poorly defined erosions on the left nasal ala and left nasal alar crease”
Esophageal burns were found in some Apple cider vinegar tablets bought off the internet according to this study
it should be noted that the study also stated that “Doubt remains as to whether apple cider vinegar was in fact an ingredient in the evaluated products.”
Apple cider vinegar may also react with diuretics, laxatives, and medicines for diabetes and heart disease.
EWG’s Guide to Healthy Cleaning | APPLE CIDER VINEGAR | Substance
There is so much written on apple cider vinegar that is out in the ether (that is the internet) and honestly, I don’t think I’ve done anything more than scratch the surface of this amazing tonic. So expect more on this topic as I dig deeper!