Benefits of Apple Cider Vinegar
in Drinking Water
by Nancy Hearn, CNC
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A few common health benefits of apple cider vinegar include heartburn relief, bowel regularity, heart health support, blood sugar regulation, weight loss, and clear skin.
The type of apple cider vinegar (ACV) you use is important. Adding raw organic ACV to your clean drinking water will give you the most health benefits.
The clear, pasteurized ACV does not provide the benefits of raw ACV. In fact, processed ACV is unhealthy to consume.
Nutrients in Apple Cider Vinegar
Raw organic ACV is made from organically grown apples and then goes through a fermentation process which produces numerous enzymes and nutrients.
The nutrients in ACV can help us feel healthier and more energized. Just a few of the key ingredients include:
- Enzymes – essential for every metabolic function in the body and improves digestion
- Acetic acid – slows the digestion of starch and can help regulate blood sugar
- Potassium – helps to regulate the water content of the body and supports healthy hair and teeth.
- Calcium – supports strong bones and teeth
- Pectin – reduces LDL cholesterol and helps regulate blood pressure
- Malic acid – helps fight off bacteria, fungus, and viruses.
7 Key Health Benefits
You might be surprised to know that the benefits of consuming apple cider vinegar have been known for over 5,000 years.
The following are just a few of the potential health benefits of apple cider vinegar (ACV) that many people have experienced.
- Balances body pH: One of the most fundamental benefits of apple cider vinegar is that it can balance your body pH and help keep it slightly alkaline, the optimal health state. Even though ACV itself is acidic, when it is consumed and metabolized in your body it is alkalizing.
- Relief from heartburn – For some people with heartburn that is caused by reduced stomach acid, taking apple cider vinegar in water after a meal may reduce heartburn or acid-reflux symptoms. However, you should discuss using apple cider vinegar with a health practitioner before trying it because it could worsen other types of acid reflux.
- Improves bowel regularity – ACV gives your body a significant dose of good bacteria which boosts gut health, improving your ability to digest and utilize nutrients from your food. It can also reduce constipation and improve regularity.
- Supports heart health – The main component of ACV is acetic acid, which has been shown in studies to reduce blood pressure. Other studies have shown that ACV can help lower bad LDL cholesterol and raise the good HDL cholesterol.
- Helps regulate blood sugar levels – Numerous studies have shown that ACV reduces glucose levels. ACV may also increase insulin sensitivity. According to a study published in Diabetes Care, consuming vinegar helped improve insulin sensitivity by up to 34 percent in those with type 2 diabetes or insulin resistance.
- Boosts weight loss – ACV helps to break down fats so that they can be used for energy rather than storing them in the body. In addition, it can reduce cravings and boosts satiation.
- Improves skin health – Vinegar has many anti-fungal and anti-bacterial properties. ACV contains specific ingredients like acetic acid, citric acid, succinic acid, and lactic acid which are known to stop the growth of specific strains of bacteria that are responsible for causing acne. In addition, the gut health benefits and balance of body pH while taking ACV will also help support skin health.
How to Take Apple Cider Vinegar
As stated earlier, the type of ACV you consume is important. Raw organic ACV contains “the mother,” which is made up of beneficial bacteria and nutrients.
Our favorite brand is Braggs Apple Cider Vinegar, but if the product you choose is raw, organic and you can see the sediment of “the mother” at the bottle of the bottle (preferably glass), you should still get the benefits.
Raw ACV is concentrated and has a strong sour taste. Thus, we recommend diluting it with clean filtered water before consuming it.
Be sure to shake the bottle of ACV well before pouring it into your water so that you get the nutrients at the bottom of the bottle mixed in.
For general use, a good ratio is 1 Tablespoon for 32 ounces (about 1 quart or 1 liter) of clean, filtered water—and drink it throughout the day.
Or you can use as little as 8 ounces of filtered water with 1 Tablespoon of ACV and drink it before a meal.
Some people like to add a little raw honey or agave to the mix to improve the taste and provide some additional nutrients. However, if you have blood-sugar issues, you obviously would not want to add the sweeteners.
Just one or two tablespoons of ACV each day can help maintain your body pH balanced for optimal health.
GlobalHealingCenter.com; The Benefits of Apple Cider Vinegar; Dr. Edward Group; 2015.
DrAxe.com; 20 Unique Apple Cider Vinegar Uses + 6 Major Health Benefits; By Rachael Link, MS, RD.
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