Explore the potential benefits of apple cider vinegar (ACV) for your health, from fighting harmful bacteria to boosting metabolism. Discover how to safely incorporate ACV into your diet and lifestyle.
One are the days when apple cider vinegar —lovingly referred to as ACV —was simply used as a pantry staple for adding tangy brightness to recipes. These days, the health-conscious community has fully adopted this acidic ingredient as a bonafide superfood used to support multiple aspects of health from fighting off harmful bacteria to boosting metabolism.
In turn, this popular vinegar has landed in infused waters, hair products, cleaning supplies, and a range of supplements from powders and gummies to capsules and health shots. But what does this apple cider vinegar all about, and how can you reap its many potential benefits?\If you’re not familiar with ACV, this kitchen staple is a variety of vinegar, similar to that of white distilled, balsamic, rice, or red wine vinegar. But what sets it apart from these other options is how it’s made. “ACV is a vinegar made from fermented apple juice. Apples are crushed and the juice is combined with yeast and bacteria to ferment into alcohol, then further fermented into acetic acid,” says registered dietitian and nutritionist, Rachel Carli. (For reference, water has a pH level of 7). Other vinegars are made through fermentation, too, but often from grains, spirits, or other fruits. “Plus, ACV contains beneficial enzymes, probiotics (though varying!), and trace nutrients from apples, while other vinegars like white or balsamic lack these compounds,” Carli adds.\When it comes to the health perks of this culinary treasure, there’s a large amount of peer-reviewed research behind it. One notable study demonstrated ACV’s potential to inhibit the growth of harmful bacteria, which contributes to its ability to promote gut health. This is achieved through ACV’s ability to impair cell integrity and protein expression in these unwanted microorganisms. Basically this means that ACV interferes with these microbe cells’ ability to thrive and replicate. This sentiment was echoed in a 2001 study, illustrating its potential use in supporting treatment of dental concerns like cavities and root canals as well as plaque and gingivitis, as further shown in a 2009 study reported similar findings; in addition to ACV’s ability to reduce oxidative stress in the body, further encouraging immunity and chronic disease prevention. And research also suggests ACV can aid in weight management and even weight loss,” Carli adds. When it comes to weight management, ACV has been found to support both appetite control and improved insulin sensitivity. Although more research around ACV is warranted, it’s completely safe (and delicious) to use at home. At best, it can help improve several aspects of your health, and at worst, it’s simply a tasty ingredient to use in cooking. If drinking straight ACV isn’t quite your cup of tea (it certainly isn’t for me), there’s plenty of culinary applications for this tart ingredient. “Use ACV in salad dressings, marinades, or as a tangy addition to soups or stews to preserve its benefits. Avoid overheating it though (anywhere over 115°F), as this may reduce probiotic content (if present),” Carli offers. Apple cider vinegar is also the perfect addition to baked goods, sauces, cocktails, and even homemade beauty products.Given that the health benefits of ACV still require further research, supplements may not be the best investment. Plus, you can easily reap any benefits from the vinegar itself, which is affordable and accessible. “Gummies and powders are convenient but often contain added sugars and lower amounts of ACV—they may not offer the same benefits as the liquid form,” Carli agrees. She suggests one to two tablespoons daily, diluted in a glass of water—to protect your tooth enamel from the acidity—to gain the most benefits from the vinegar.
Apple Cider Vinegar ACV Health Benefits Gut Health Weight Management Probiotics Antioxidants
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