What are the benefits of apple cider vinegar?

SKĐS - Apple cider vinegar is commonly used in folk medicine to aid digestion, help control blood sugar and weight, and is often used as a supplementary measure in daily health care.

Apple cider vinegar (ACV) is a product made from the fermentation of apples. The sugars in apples are converted into alcohol by yeast, and then bacteria further convert the alcohol into acetic acid – the component that creates the characteristic sour taste and is also the main active ingredient involved in its biological effects.

Content

• 1. Common types of apple cider vinegar
• 2. Potential benefits of apple cider vinegar
• 3. How to use apple cider vinegar safely
• 4. Risks of using apple cider vinegar
• 5. Individuals who require caution
• 6. Properly store apple cider vinegar.

Besides acetic acid, apple cider vinegar also contains small amounts of B vitamins, minerals such as potassium, magnesium, and calcium, and antioxidant compounds (polyphenols). In daily life, apple cider vinegar is used as a seasoning, salad dressing, food marinade, and also as a folk remedy.

However, according to current research, most of the health benefits of apple cider vinegar are only suggestive, and the research scale is small enough to make definitive claims.

1. Common types of apple cider vinegar

There are two main types of apple cider vinegar currently on the market:

- Filtered, pasteurized apple cider vinegar : Clear, with little sediment, commonly used in cooking.

- Unfiltered apple cider vinegar ("with the mother vinegar"): Contains a cloudy sediment with bacteria and yeast. Some believe this type is better for the gut, but there is no clear evidence.

Additionally, apple cider vinegar is also produced in tablet, powder, or gummy form. However, the effectiveness and safety of these forms have not been fully studied.

Apple cider vinegar may offer several health benefits, such as supporting blood sugar, weight, and blood lipid control.

2. Potential benefits of apple cider vinegar

Supports blood sugar control: Some small studies suggest that apple cider vinegar may help lower post-meal blood sugar levels when used in diluted form (about 1–2 tablespoons). The mechanism may involve slowing down the digestion of starch.

However, apple cider vinegar cannot replace diabetes medication. Patients should only use it as a supplementary measure and should consult their doctor.

Limited support for weight loss: Some studies have indicated that daily use of apple cider vinegar may slightly reduce weight and visceral fat. However, these studies were small in scale, had short follow-up periods, and did not closely monitor diet and exercise. The weight loss effect may be due to feelings of fullness or mild nausea, leading users to eat less, and not due to increased metabolism as many people mistakenly believe.

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Impact on blood lipids: Some preliminary data suggests that apple cider vinegar may help:

• Lower total cholesterol.
• Lower triglycerides.
• Increase "good" cholesterol (HDL).

However, more large-scale studies are needed to confirm this effectiveness.

Provides antioxidants: Apple cider vinegar, especially the unfiltered kind, contains polyphenols, which have antioxidant effects. Although the amount is not high, they can contribute to overall health when used appropriately in a diet.

Apple cider vinegar may help lower blood cholesterol.

3. How to use apple cider vinegar safely

Apple cider vinegar is generally safe when used correctly:

• Always dilute before drinking (1–2 tablespoons with 200–250 ml of water).
• It can be taken before or after meals.
• Do not drink on an empty stomach if it causes discomfort...

Additionally, apple cider vinegar can be used as a seasoning in meals and as a hair rinse once a week (diluted). When using it topically, test it on a small area of ​​skin first. There are currently no official recommendations on dosage, but most studies suggest using about 1–2 tablespoons per day.

4. Risks of using apple cider vinegar

Because of its high acidity, apple cider vinegar can cause:

• It can irritate the esophagus if swallowed directly.
• Tooth enamel erosion.
• Nausea, indigestion.
• Skin irritation may occur if used topically without dilution...

Additionally, apple cider vinegar may interact with certain medications, such as diuretics, insulin, and laxatives.

5. Individuals who require caution

Certain groups should avoid excessive use of apple cider vinegar:

• Kidney patients.
• The person has hypokalemia (low potassium levels in the blood).
• People who are taking medication for a chronic illness.
• People with sensitive stomachs...

These individuals should consult a doctor before using this product.

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6. Properly store apple cider vinegar.

Apple cider vinegar can be stored for a long time due to its high acidity; however:

• It should be used within 2–3 years after opening.
• Store in a cool, dry place, away from sunlight.
• No refrigerator needed.
• Keep the lid tightly closed to prevent moisture contamination...

Apple cider vinegar is a food with certain nutritional value and may offer some health benefits such as supporting blood sugar, weight, and blood lipid control. However, scientific evidence is currently limited. Apple cider vinegar should be used correctly, in the right dosage, and should not replace medical treatments. People should approach apple cider vinegar as a supportive measure, not a "cure" in the absolute sense.

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Source: https://suckhoedoisong.vn/giam-tao-co-tac-dung-gi-169260406203354621.htm