The Three Health Benefits Of Apple Cider Vinegar

The Three Health Benefits Of Apple Cider Vinegar

Health Benefits Of Apple Cider Vinegar-

The great Hippocrates, Father of Medicine, used it in 400 B.C.  for its amazing health qualities. Rich in enzymes & potassium, apple cider vinegar supports a healthy immune system, helps control weight, and promotes digestion & ph Balance. These are just a few of the amazing health benefits of apple cider vinegar!

Vinegar has been used for centuries for various household and cooking purposes. The most popular is Apple Cider Vinegar.

Apple cider vinegar has been credited as a folk remedy with curing almost anything. It is high in Acetic Acid, which has potent biological effects. Many of its benefits are not recognized by mainstream science or medicine, however some experts think that adding a little of this to your daily life may have some very dramatic health benefits.

Traditionally it has been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections. Nowadays it has a wider variety of uses. Researchers suggest that vinegar may turn on certain genes which are involved in breaking down fats, thus assisting with weight loss, along with exercise and a healthy diet.

Apple cider vinegar’s anti-glycemic effect is very well documented. The most successful application of vinegar to date, is in patients with type 2 diabetes. It appears to help with blood sugar control by blocking some of the digestion of starch. It doesn’t block the starch completely, but it definitely prevents at least some of that starch from being digested and raising your blood sugar.

As you may have guessed, Apple Cider Vinegar has many more than just three benefits. It is also instrumental in the following-


  • Helps to soothe dry throats
  • Removes body sludge toxins
  •  Soothes and maintains healthy skin
  • Relieves muscle pain from exercise
  • Can help kill pathogens, including bacteria
  • Used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in the food and spoiling it
  • Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses
  • 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4%
  • Numerous studies show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals
  • May be Protective Against Cancer
  • Has a history of use as a disinfectant and natural preservative
  • Along with potassium, apple cider vinegar contains amino acids and antioxidants

 Apple Cider Vinegar, Heart health, Diabetes and Weight Loss

Either in the context of insulin resistance, or an inability to produce insulin, type 2 diabetes is characterized by elevated blood sugars. However, elevated blood sugar can also be a problem in people who don’t have diabetes, contributing to premature ageing and various chronic diseases.

The most effective (and healthiest) way to control blood sugar levels is to avoid refined carbohydrates and sugars while eating a diet rich in whole organic foods. But apple cider vinegar can also have a powerful supplemental effect. 

For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for any reason. Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after

Given that vinegar lowers blood sugar and insulin levels, it makes sense that it could help you lose weight. Several human studies suggest that vinegar can increase satiety, thereby reducing calorie intake, which should translate to reduced weight over time.

A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss. Again it’s the entire diet and lifestyle that will show positive results.

Overall, it seems like apple cider vinegar may be useful as a weight loss aid, mainly by promoting satiety and lowering glucose and insulin levels. It does clearly have some important health benefits, especially for blood sugar and weight control.

Apple cider vinegar has benefits for heart health as well. There are several measurable biological factors that are linked to either a decreased or increased risk of cardiovascular disease. Apple cider vinegar contains the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, improving risk factors for heart disease.

There are also  studies showing that vinegar reduces blood pressure, as well as observational studies from Harvard which have shown that women who ate salad dressing with vinegar had a reduced risk of heart disease.

 Several animal studies have also shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure, but this needs to be confirmed in human studies. Additional studies have shown that vinegar can kill cancer cells and shrink tumors.

How Is Apple Cider Vinegar Made?

Vinegar is made in a two-step process, similar to alcohol. It  is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar. The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.

In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid the main active compound in vinegar. Organic, unfiltered apple cider vinegar  also contains “mother,” strands of proteins, enzymes and bacteria that give the product a murky, cobweb-like appearance.

Side Effects, Dosage and How to Use it

The best way to incorporate apple cider vinegar into your diet is to use it in your cooking, with vegetables and for salad dressings. You can also dilute it in water and drink it as a beverage. Common dosages range from 1-2 teaspoons  to 1-2 tablespoons per day. It is recommended to use organic, unfiltered apple cider vinegar with the “mother.” Bragg’s Organic Raw Apple Cider Vinegar

Not all of the claims about apple cider vinegar on the internet are supported by science. However at the very least, apple cider vinegar is not only safe as studies have shown, but very healthy as well. There are no side effects noted with normal consumption.

Bragg’s Organic Raw Apple Cider Vinegar is made from delicious, healthy, organically grown apples, and is the one I use myself and highly recommend. It is  available on Amazon


PS: I hope you enjoyed this article. Join the conversation and let me know what you think of  Apple Cider Vinegar – share your experiences below!


To your good health,



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Click Here to Leave a Comment Below 8 comments

I just recently had a ‘heart scare’ (nothing major, but a concern). I did not realize that Apple Cider Vinegar could be helpful by improving risk factors for heart disease. Great information on heart health here! Thanks for the info!


    Hi Thomas- Yes indeed, Apple cider vinegar contains the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, improving risk factors for heart disease. Along with avoiding refined carbohydrates and sugars while eating a diet rich in whole organic foods apple cider vinegar can also have a powerful supplemental effect.

Scott Newkirk

Hi Tom,

These are some great recommendations and I will definitely have to check them out. I had no idea that apple cider vinegar was such a powerhouse- Rich in enzymes & potassium, helps to control weight and supports a healthy immune system. This is one article I would highly recommend everyone to read. Thanks for sharing this information and I will be adding “Mothers”- apple cider vinegar to my diet!



    Thank-you Scott- Apple cider vinegar has been credited as a folk remedy with curing almost anything. Many of its benefits are not recognized by mainstream science or medicine, however some experts think that adding a little of this to your daily life may have some very dramatic health benefits. I use it every day and I highly recommend it to everyone!


My husband is one of 28 people in the UK who was a type 2 diabetic on the maximum amount of medication, next stop injecting insulin. He changed his lifestyle and has now been totally medication free for nearly five years.Wish I had known the health benefits of apple cider benefits then on blood sugar.
My mother was crippled with arthritis and in a wheel chair and someone told her to eat alkaline foods and have apple cider vinegar with honey three times a day. She was 70 then and lived to be 86 very sprightly and not in the wheel chair. The apple cider vinegar broke down the arthritic crystals, and she carried on taking it every day for the rest of her life. Superb information I have bookmarked it for later.


    Hi Catherine-I am relieved to hear that your husband through lifestyle change has been able to get off the medication for his diabetes. There is so much we can do to help ourselves get and stay well by taking responsibility for our own health like your husband. I am also glad that my article on apple cider vinegar was helpful. Come back soon as we are constantly adding new informative and healthy posts on topics you may find interesting.

Phil L

Tom, Great Article.
I’ve been a big fan of Apple Cider Vinegar for several years. Bragg’s is my brand of choice.
Salad is the main part of my meals and my homemade dressing is made with Bragg’s Organic Raw Apple Cider Vinegar.

Keep up the great work.


    Hi Phil- I’m trying to get the word out that apple cider vinegar supports a healthy immune system as well as many other health benefits. I highly recommend it to all those who are unaware or have never used it before. It’s really simple to just add it to your salad, or just drink it with water before meals.


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