Apple cider vinegar: the health benefits you should know

Apple cider vinegar

Apple cider vinegar is starting to gain more and more popularity, especially due to some health benefits, guaranteed by various specialized studies, as long as it is used correctly.

What is apple cider vinegar?

Apple cider vinegar is basically apple cider fermented. The first stage of fermentation takes place by adding yeast that converts apple sugars into alcohol.

Subsequently, in the presence of newly formed bacteria (Acetobacter species), alcohol is transformed into acetic acid, the main substance that enters the composition of cider vinegar. The whole process takes about 30 days.

How to consume apple cider vinegar?

First of all, when you decide to consume apple cider vinegar regularly, it would be ideal not to consume it on its own, because it can attack tooth enamel and damage the esophagus. It is preferable to eat it in a dish, a salad, etc., in any case, diluted.

Also keep in mind that too much consumption of apple cider vinegar can cause a decrease in the level of potassium in the body.

For the therapeutic effect, you can add 2 teaspoons of apple cider vinegar to a 250 ml glass of water or natural fruit juice, but be careful because it is very acidic! Another recipe is to add 2 teaspoons of organic apple cider vinegar and a teaspoon of honey to a cup of warm water, which you drink once a day.

The benefits of apple cider vinegar


Consumption of apple cider vinegar can be a simple way to control blood sugar levels, a benefit demonstrated and supported by a number of studies.

The administration of diluted vinegar before bed showed a 4% decrease in blood glucose the next day, by 34% after consuming 50 grams of white bread, and in the case of people with type II diabetes, an improvement in insulin sensitivity between 19% -34% during a meal rich in carbohydrates.

Apple cider vinegar is recommended for people who have diabetes or want to keep their blood sugar levels within normal limits.


Due to the acetic acid in the composition which has antibacterial properties, cider vinegar can be used diluted, including to relieve sore throats. For a more effective action you can add a teaspoon of honey. It is said that this was also the remedy of Hippocrates, the father of medicine, for coughs and other cold symptoms.


The contribution of vinegar to maintaining heart health has so far only been demonstrated in animal studies. This benefit is due to the action that vinegar has in lowering the level of triglycerides and cholesterol, the main factors responsible for the occurrence of cardiovascular diseases.

An Harvard observational study also shows that women who eat cider vinegar dressings in salads have a lower risk of cardiovascular disease.


Rich in minerals, vitamins and enzymes, apple cider vinegar is indicated in any detoxification treatment. The unique acids in this product eliminate toxins and stimulate blood circulation, so that the liver works even more efficiently. In ancient times, apple cider vinegar was said to purify the blood.


Apple cider vinegar can also help in weight loss, because it stabilizes blood sugar levels and thus controls appetite. One or two teaspoons of apple cider vinegar before a meal is enough to settle the feeling of satiety earlier.


Fermented beverages are known as natural sources of probiotics, “good bacteria” with a beneficial role in digestion and restoration of the intestinal flora. Good bacteria are naturally present in cider vinegar, they are developed during the fermentation process.


The acetic acid in the composition gives vinegar antibacterial and antimicrobial properties, and a recent study published in early 2018 confirms its power in eradicating certain pathogens and the biofilm it forms.

According to the study, apple cider vinegar has the ability to stop the growth of antibiotic-resistant fungi and bacteria such as E-coli, Staphylococcus aureus and Candida albicans.


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