Apple cider vinegar is a powerful, versatile health and household product. It can aid in treating skin ailments, improving immune health, cleaning the home, and so much more!
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Apple cider vinegar (or ACV) is a powerful, versatile health and household product. It can aid in treating skin ailments, improving immune health, cleaning the home, and so much more. Have you tested the impressive benefits of apple cider vinegar, yet? Everything you need to know about the benefits of apple cider vinegar is detailed below!
As the name suggests, apple cider vinegar is a vinegar produced from apples. In other words, it is a fermented apple cider filled with a tangy taste and plenty of beneficial bacteria and enzymes.
Believe it or not, the fermentation process to make apple cider vinegar is quite simple. Here’s how it works:
For more detailed instructions on how to make your own apple cider vinegar, click here.
Apple cider vinegar is known for its impressive antibacterial, antifungal, and antiviral properties. Better yet, ACV has been proven to target harmful bacteria while simultaneously supporting beneficial bacteria (especially when it contains “the mother”). It’s a win-win! Other beneficial properties of apple cider vinegar include:
With antibacterial, antifungal, and antifungal properties, apple cider vinegar is a powerhouse resource to keep on hand at all times.
Given the extensive beneficial properties of apple cider vinegar, it can be used for a variety of health, household, and cooking purposes. Since apple cider vinegar is a natural substance, it is an effective, nontoxic alternative for many everyday uses. Let’s dive into these in more detail below!
Apple cider vinegar is useful in treating a plethora of health ailments, while also supporting overall health. Apple cider vinegar can easily be added as part of your everyday health routine!
Apple cider vinegar is rich in beneficial bacteria and is a powerful supporter of a healthy gut microbiome in the following ways:
Incorporating ACV into your diet in moderation offers various advantages for digestive health. It is always best to consult with a healthcare professional before making significant dietary changes when using ACV!
Tip: Add 1 to 2 tablespoons to warm water per day as a tea first thing in the morning to reap the gut-healthy benefits.
ACV has been researched and studied as a blood sugar regulator for years as it is proven to reduce blood sugar levels and improve insulin sensitivity. Research has revealed its potential to make a meaningful impact. A study published in the Journal of American Association of Diabetes found that participants who consumed just 20 grams of ACV after a carbohydrate-rich meal experienced a remarkable reduction in post-meal blood glucose levels, underscoring its effectiveness in managing diabetes. Furthermore, in a study published in the Journal of Functional Foods, researchers found that regular consumption of apple cider vinegar (ACV) improved insulin sensitivity in prediabetic adults. This suggests that ACV may play a role in enhancing the body’s response to insulin, potentially benefiting those at risk of developing type 2 diabetes. These results signify that ACV is not just a pantry staple; it’s a natural ally to support better blood sugar management and improved overall health.
One study showed that “vinegar ingestion helped significantly improve insulin sensitivity by up to 34% in those with either type 2 diabetes or insulin resistance.”
Tip: To improve blood sugar, mix 1 teaspoon of apple cider vinegar in 6 oz of filtered water and drink before each meal.
Is apple cider vinegar the magic pill for weight loss? It might not be magic, but it is effective at increasing satiety and regulating blood sugar– both of which are factors in weight loss. Apple cider vinegar has gained attention for its potential role in aiding weight management through increased satiety and improved blood sugar regulation, as supported by various studies. Research published in the European Journal of Clinical Nutrition demonstrated that ACV consumption resulted in reduced post-meal blood glucose levels, suggesting its ability to stabilize energy levels and potentially curb excessive eating. Additionally, a study in the journal BMC Gastroenterology noted that ACV ingestion increased feelings of fullness and satiety, leading to decreased caloric intake in participants. These findings collectively underscore the potential benefits of ACV in supporting weight loss efforts by promoting feelings of fullness and helping regulate blood sugar levels, although I do still recommend adding ACV into an already balanced diet and active lifestyle to experience a greater sense of wellness overall.
Tip: Add 1 tablespoon to warm water per day as a tea first thing in the morning to reap the weight loss and metabolism benefits of ACV.
Orally consuming ACV has been shown to lower LDL cholesterol and increase HDL cholesterol. Research has uncovered encouraging evidence that incorporating apple cider vinegar (ACV) into your daily routine can have a positive impact on cholesterol levels. A study published in the Journal of Membrane Biology in 2016 demonstrated that ACV consumption significantly lowered levels of LDL cholesterol, often referred to as “bad” cholesterol, especially in hyperlipidemic rats. Additionally, a study featured in the British Journal of Nutrition in 2015 found that individuals with type 2 diabetes who consumed ACV experienced an increase in high-density lipoprotein (HDL) cholesterol, commonly known as “good” cholesterol. These findings suggest that ACV may have a dual benefit of reducing harmful LDL cholesterol while elevating protective HDL cholesterol, which is a promising development for maintaining cardiovascular health.
Tip: Aim to consume 1 to 2 tablespoons per day in a drink, tea, or even as a salad dressing base.
While studies are ongoing, preliminary findings indicate that ACV’s acetic acid content could help stimulate the production of bile, aiding in digestion and potentially preventing gallstone formation. Incorporating ACV in moderation into a balanced diet may offer a natural and promising way to support gallbladder health.
Tip: To improve gallbladder function, consume 1 tablespoon of ACV before each meal. You can also mix with water or juice (such as 100% organic apple) to improve taste.
All health starts in the gut. In other words, supporting a healthy gut is the first step in achieving a healthy immune system. The powerful properties of ACV support gut health, which naturally boosts immune function.
Looking to soothe your sore or scratchy throat? Diluting ACV in warm water can help soothe a sore throat, while the antibacterial properties go to work fighting off any pathogenic bacteria in the throat.
Tip: Add 1 tablespoon ACV in hot water with 1 tbsp manuka honey to improve a sore throat.
ACV can be a potent remedy to naturally ward off a cold and flu. You can use this as a preventative or at the onset of symptoms until symptoms resolve.
Tip: Drink 1-2 tablespoons of apple cider vinegar in warm water 2-3 times per day to support the immune system during a cold or flu.
Since ACV is antibacterial, antifungal, and antiviral, it can be a great remedy to treat a fever, along with other therapies. Add 1 tbsp ACV in 1 cup of warm bone broth to support detoxification and reduce fevers.
To improve sinus pressure, congestion, and/or upper respiratory discomfort, Boil 2 cups of water with 4 tablespoons ACV and add to a large bowl. Lean your head into the bowl while covering your head and inhale the steam for 10-15 minutes.
To improve pH and prevent or aid in treatment for urinary tract infections, take a warm bath with 1 cup ACV for 20 minutes.
To prevent or aid in treatment for Group B Streptococcus, drink 1 teaspoon of ACV in 6 oz of warm water first thing each morning. I personally use this in pregnancy a month before my GBS test in the third trimester.
For nausea, vomiting, or morning sickness, dilute 1 tablespoon ACV with water and drink 1-2 times per day. Added bonus if you add a chunk of fresh ginger to this too!
Due to the acidic pH and composition of bacteria and enzymes, there are many apple cider vinegar uses for the skin. When facing skin issues, try dabbing diluted apple cider vinegar directly on your skin several times a day. Apple cider vinegar can be useful for the following skin ailments:
Not only is apple cider vinegar beneficial to our health, but it also offers many uses in the home:
ACV is a nontoxic alternative to many household cleaners. As an antibacterial, apple cider vinegar can be combined with water to create an effective and powerful all-purpose cleaner.
Tip: Always be sure to test on new surfaces first!
Add apple cider vinegar to the wash to naturally soften and brighten towels, sheets, and clothing. This is a great alternative for those toxic dryer sheets.
Mix apple cider vinegar with a 1:1 ratio of water, plus a squeeze of dish soap to trap pesky fruit flies and other insects. Set the mixture in small, open containers out in the open where fruit flies are common.
To unclog your drain, pour a ½ cup of baking soda down the drain, followed by 1 cup of apple cider vinegar and 1 cup of hot water. Allow 15 minutes to sit. Rinse with hot water.
The acetic acid in apple cider vinegar is a natural herbicide, which kills weeds. To use on pesky weeds, mix one gallon ACV with ¼ cup dish soap and ½ cup baking soda. Spray the mixture onto the weeds and let the acetic acid do its job.
An all-purpose cleaning solution made with apple cider vinegar is also effective at removing harsh odors in the home. And, if body odor is your problem, apply diluted ACV directly onto your skin, such as armpits to reduce odor.
Apple cider vinegar is a well-known food preservative, but it is also helpful in adding flavor to many recipes such as soups, stews, and sauteed vegetables.
Use apple cider vinegar to preserve foods, such as cucumbers, carrots, onions, and cabbage.
The acidic pH of ACV helps remove pesticides and dirt from produce. Soak your produce in a 1:1 water and ACV mixture to clean thoroughly. Rinse well before eating.
Add ACV in place of red wine vinegar in your favorite salad dressing, vinaigrette, or marinade recipe.
Soaking grains makes them much easier to digest and absorb. Next time you soak your grains, like oats and rice, add a splash or two of apple cider vinegar to improve the breakdown of antinutrients.
Add one to two tablespoons of apple cider vinegar to hot tea to aid in digestion and detoxification.
I suggest getting organic apple cider vinegar that contains “The Mother”, This ensures it is fermented and potent enough for all the natural remedies and benefits discussed. You can find this at your local health food store or a local farm. I personally love buying my organic apple cider vinegar from my local farmer because I know they are using the best ingredients. You can find a quality farmer near you by adding your zip code to FarmMatch.
Apple cider vinegar (ACV) is a game-changer in so many aspects of your life! Internally, it can boost your health by aiding digestion, supporting weight management, and potentially improving cholesterol levels—real, tangible benefits that can transform your well-being. On the outside, ACV can become your trusted ally for radiant skin, helping you glow with confidence and feel your best every day. And it’s not just about you; ACV can simplify your household cleaning routine, making it eco-friendly and healthier for your family. With its versatility and undeniable benefits, ACV is your secret weapon to unlock a happier, healthier, and more vibrant lifestyle.
How do you use apple cider vinegar? Do you have any other uses you’ve discovered that you can share? Let me know in the comments below!
"When it comes to balancing our body, healing the gut, reversing autoimmunity, and achieving optimal health—we are a lot like a car that won’t run right. In order to fix the problem once and for all instead of relying on jumper cables, we must get underneath the hood, run the diagnostics, and replace the battery so that it runs good as new."
-Nikki Yelton, RD
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