I drink apple cider vinegar when I’m on a fitness journey to lose weight. It helps make it easier for me to lose weight. It is not possible to lose weight by just consuming apple cider vinegar; it is important to do regular exercise and maintain a proper diet along with it. Apple cider vinegar will only create a weight-loss environment and help in the process.
If you follow small tricks with exercise and diet, fat will burn quickly. To stay fit, many people start their day by drinking the right amount of water mixed with it. Some people think that consuming it to lose weight is nothing but a hoax. However, this liquid is packed with probiotics, vitamins, minerals, and antioxidants. Apart from burning fat, this vinegar is great for controlling oxidative stress and maintaining youthfulness. But how effective is apple cider vinegar in burning fat?
Nutritionists say that most people wake up in the morning and drink apple cider vinegar on an empty stomach. This drink can be consumed at the beginning of the day as a detox drink. However, the most effective way to lose fat is to drink this before a heavy meal.
This vinegar is also useful in beauty care. It is a very popular home remedy for dandruff control, teeth whitening, fading pigmentation, sunburn treatment, and even reducing acne breakouts. Many brands sell skincare and hair care products that are enriched with apple cider vinegar as their main active ingredient.
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Apple Cider Vinegar
The French word “vinegar” means ‘sour wine.’ Vinegar usually refers to sour wine. This apple cider vinegar is useful for various household tasks, beauty care, and for various ailments of the body. From cooking to hair care, from hair care to make-up, from make-up to weight loss, from weight loss to body energy—you will find everything in the perfect apple cider vinegar. You can even use it to remove stubborn stains from dishes and bathrooms.
According to a research paper published in the National Library of Medicine, it helps burn fat. However, this substance cannot be consumed directly. It should be mixed with the required amount of water. There are certain medications with which taking it can cause side effects. If this acid is consumed in excess, the tooth enamel is destroyed. Be careful if you have gastric problems as well. Throat-chest irritation problems may increase. Therefore, it should never be consumed without consulting a doctor.
It is made from fermented apple juice. The natural sugars in apples are converted into alcohol during the fermentation process, and acetic acid is produced from this alcohol. It has a pungent and sour taste due to acetic acid.
It is available in various forms. What we usually consume mixed with water belongs to the “mother” group. It is high in protein, enzymes, and some beneficial bacteria. Apple cider vinegar is a completely natural product made from apples. It is made by processing apples twice. By using naturally made apple cider vinegar, we can gradually reduce the use of chemicals in the home, cooking, and beauty products every day.
Health Benefits of Apple Cider Vinegar
Lose weight:
Everyone knows that consuming it helps in weight loss. But for that, you must live a healthy life. Along with following a balanced diet, exercise, and adequate sleep, taking apple cider vinegar will help in weight loss by increasing BMR (Body Metabolic Rate).
It is never possible to lose weight by consuming it alone without following these practices. If you increase the BMR level in weight loss, you will lose weight faster. Apple cider vinegar, like lemon water, green tea, and detox water, plays an important role in increasing BMR.
Consume 2 spoons of it daily to lose weight. Its main ingredient is acetic acid, which helps in weight loss. One study found that 12 weeks of acetic acid consumption alone reduced abdominal fat along with weight.
Sugar control:
It helps regulate glucose levels by increasing the body’s insulin sensitivity. Insulin causes glucose to enter the cells of the body and is used in various metabolic processes after entering the cells. If insulin sensitivity is high, glucose will not mix in the blood and will be used for metabolic purposes.
Several studies have shown that starting to consume it significantly increases insulin performance. For this reason, the blood sugar level can decrease by about 31 percent. But to get so many benefits, you have to consume this drink for at least one month.
Now the question is, how to drink this vinegar to keep diseases like diabetes at bay? In this case, mix 2 tablespoons of apple cider vinegar in 250 ml of water and drink it before going to bed at night. That will be beneficial.
Keeps the heart healthy:
It helps control blood cholesterol and high blood pressure levels. Having high cholesterol or high blood pressure greatly increases the risk of heart disease. If these are under control, the heart is healthy.
Helps in digestion:
People with digestive problems will benefit from a spoonful of apple cider vinegar in lukewarm water before or after meals. It increases the secretion of enzymes or acids required for digestion of food. As a result, food is digested quickly and well.
Helps reduce infection:
Due to the fermentation process, it has antimicrobial properties and anti-inflammatory properties. Because of this, it reduces the amount of viral or bacterial infections.
Balances the pH of the body:
It helps to balance the pH of the entire body. A person whose body has a low pH level can get sick very quickly and will have very little energy. Regular consumption of it helps the body gain energy from within.
Removes bad breath:
When the level of harmful bacteria in the mouth increases, bad breath starts. This is exactly why it is necessary to use apple cider vinegar to get rid of such problems. If you start gargling with vinegar in a glass of water regularly, all the harmful bacteria will be killed. As a result, naturally, there is no risk of bad smell coming out of the mouth!
It is known that all the toxic elements enter our body in various ways throughout the day. If all these toxic elements are not removed from the body in time, it can be dangerous! But the main thing is how to do this? In this case, water and apple cider vinegar should be mixed and consumed daily. By doing this, all the harmful elements accumulated in the body will be removed. Mix it with a little water and gargle to get rid of bad breath.
Cures diarrhea:
If the diarrhea is due to a bacterial infection, 1 teaspoon of apple cider vinegar can help cure it. It is caused as it has antibacterial properties.
Helps prevent sneezing:
1 teaspoon of apple cider vinegar can stop your sneezing. Its sour taste prevents sneezing.
Get rid of weakness:
When muscles need energy after a workout or gym, or when energy needs increase after overexertion, apple cider vinegar stores energy. It contains potassium and various enzymes that relieve weakness.
Beneficial for foot pain:
Many people experience lower leg pain, called leg cramps, which is mainly due to potassium deficiency. In that case, vinegar is beneficial as it is high in potassium. So mixing 2 teaspoons of apple cider vinegar and 1 teaspoon of honey in hot water can get rid of this problem.
Precautions
Apple cider vinegar should not be consumed if there are problems such as a sore throat or acid reflux.
People who have lower levels of potassium in their body, i.e., hypokalemia, should not consume it without a doctor’s advice because apple cider vinegar lowers potassium levels.
Diabetic patients who take two doses of insulin and consume it can reduce their hypoglycemia. These patients should avoid consuming it.
Those who take medicine without taking insulin and whose sugar levels are always under control can consume it a maximum of once a day. However, it is not advisable to consume it if sugar levels tend to decrease.
People who develop acetic kidney stones should not consume it. People with many allergy problems should try to avoid it.
People with dental problems, such as enamel erosion, cavities, etc., should also not use it.
People with osteoporosis are advised not to consume it because it inhibits the absorption of bone minerals such as calcium, magnesium, phosphorus, and vitamin K. Bone problems may increase as a result.
Initially, consumption of apple cider vinegar may cause acidity or intestinal discomfort, which subsides within a few days of regular use. It may cause irritation if applied undiluted to the skin/scalp.
It may be safe to consume in moderation, but if used frequently and in large quantities, it can be dangerous. Long-term heavy use of it can cause problems with low potassium levels.
Some people may use it topically on their skin. After applying apple cider vinegar topically, it may burn the skin.
How Much and How Should it be Consumed
How a person consumes apple cider vinegar depends on the purpose for which they consume it. For example, if used for weight loss, drinking a glass of turmeric in hot water mixed with isabgol or chia seeds in the morning will provide good benefits.
Many people add lemon to it, which should not be done at all. Lemon contains citric acid, and apple cider vinegar contains acetic acid. It is not advisable to consume two types of acidic foods together.
People who are diabetic, taking medication, and want to control their sugar levels can take it before meals or 30 minutes after a meal.
A person can consume a maximum of two tablespoons of it throughout the day. Start with one tablespoon first and see if there are any side effects. Then gradually consume two tablespoons. But one tablespoon is enough to consume throughout the day.
Those who cannot tolerate it due to the pungent smell can consume it after dissolving it in 1 glass of lukewarm water and adding a little honey to taste. Use a straw to drink apple cider vinegar to protect the teeth from the effects of acid.
How to Make Apple Cider Vinegar at Home
Ingredients for apple cider vinegar: 6-7 apples, water as required, half a cup of sugar.
Steps:
- Wash the apples well and cut them into small pieces.
- Put the apple pieces in a glass jar or pot. Add sugar to the pot.
- Pour enough water into the jar to cover the apples.
- Cover the mouth of the jar and leave it for 3 to 4 weeks.
- Stir the mixture with a spoon once a week.
- When it smells like vinegar, strain the liquid into another jar or bottle.
- Put the jar in a dark place for 3 to 4 days.
- Your apple cider vinegar is ready.
How to Avoid Side Effects
- Consume in Moderation: Start with small amounts of apple cider vinegar and gradually increase it. Avoid consuming more than 15 milliliters per day.
- Dilute Before Applying to Skin: Always dilute apple cider vinegar with water before applying it directly to your skin to avoid irritation.
- Use a Straw When Drinking: To protect your teeth from the acidic nature of apple cider vinegar, drink it through a straw to minimize contact with your teeth.
- Consult a Doctor: If you have digestive issues, low potassium levels, or diabetes, consult with a healthcare provider before using apple cider vinegar regularly.
Beauty Benefits of Apple Cider Vinegar
- Hair Conditioning and Dandruff Reduction:
- Mix 3 teaspoons of apple cider vinegar with a cup of water in a spray bottle. After shampooing, spray it on your hair and condition as usual. This helps condition the hair, reduce dandruff, and promotes hair growth.
- Skin Toner:
- Use apple cider vinegar as a toner by applying it with a cotton ball after cleansing your face at night. This can help reduce acne and blemishes.
- Teeth Whitening:
- Apple cider vinegar can help remove yellow stains from teeth. Dilute with water and use it sparingly to avoid damaging enamel.
- Sunburn Relief:
- Add a cup of apple cider vinegar to your bathwater or apply it directly to the skin 10 minutes before bathing to soothe sunburn.
- Relieve Body Fatigue:
- Massage hands and feet with apple cider vinegar to alleviate fatigue.
- Aftershave:
- Mix equal parts of water and apple cider vinegar to create an aftershave. It soothes the skin and prevents irritation.
- Daily Skin Care:
- Regular use of apple cider vinegar can help maintain the skin’s pH balance, reduce wrinkles, minimize pores, and prevent bacterial growth on the face.
- Pedicure Soak:
- Mix apple cider vinegar with water for a foot soak. It cleanses, brightens the skin, and removes foot odor.
- Moisturize Hair in Winter:
- To restore moisture to your hair during winter, mix one cup of apple cider vinegar with two cups of water and rinse your hair with this mixture after shampooing. It works like a conditioner and helps keep hair soft and dandruff-free.
- Dandruff Treatment:
- Mix 1/4 cup of apple cider vinegar with 1/4 cup of water, spray it on your scalp, and leave it for 15 minutes before washing off. Use at least twice a week for reducing dandruff.
- Nail Care:
- To remove yellowing from nails, soak your fingers in a mixture of 1/2 cup apple cider vinegar and warm water for 15-20 minutes. Follow up with an olive oil massage. To get the best results, use at least twice a day.
Methods of Use
- In Liquid Form:
- Mix 1 tablespoon of apple cider vinegar in 1 cup of warm water and sip 20 minutes before meals on an empty stomach. Non-diabetics can add 1 tablespoon of honey for added benefits.
- In Capsule Form:
- Take 1 capsule in the morning and 1 in the evening with a meal, or as directed by a healthcare professional.
- With Salad:
- Add apple cider vinegar to your salads to enhance flavor and health benefits. Here are three simple dressing recipes:
- Blend 1 tablespoon apple cider vinegar, 1 tablespoon extra virgin olive oil, ½ clove garlic, 1 teaspoon honey, and mustard. Add salt and pepper to taste.
- Mix 1 tablespoon apple cider vinegar, 1 tablespoon extra virgin olive oil, 1 tablespoon lemon juice, and 1 teaspoon honey. Add salt and pepper to taste.
- Blend 1 tablespoon apple cider vinegar, 1 teaspoon grated ginger, 1 tablespoon sesame oil, and 1 teaspoon lemon juice. Add salt and pepper to taste.
- Add apple cider vinegar to your salads to enhance flavor and health benefits. Here are three simple dressing recipes:
- With Juices, Smoothies, and Herbal Teas:
- Add a splash of apple cider vinegar to fruit and vegetable juices, blend it into smoothies, or mix it into herbal or green tea for a tangy flavor boost.
- For Sore Throat/Bad Breath/Teeth Whitening:
- Gargle with a mixture of 1-2 tablespoons of apple cider vinegar in 1 glass of water twice a day to soothe a sore throat, freshen breath, and whiten teeth.
Points to Consider When Buying Apple Cider Vinegar
- Opt for Organic: Choose organic apple cider vinegar to avoid pesticides and other harmful chemicals.
- Look for Raw and Unfiltered: Ensure that the vinegar is raw and unfiltered, meaning it contains the “mother” (visible strands floating in the bottle).
- Check for Unpasteurized: Unpasteurized vinegar retains its beneficial enzymes and probiotics, making it more effective.
Bottom Line
Apple cider vinegar offers a wide range of health and beauty benefits, from improving digestion to enhancing skin and hair care routines. However, it should be used mindfully, considering its acidity and potential side effects. Always start with small amounts, dilute when necessary, and consult with a healthcare professional if you have any pre-existing health conditions.
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