Health

The Amazing Benefits of Apple Cider Vinegar

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I have always been an immense fan of Apple Cider Vinegar. I “Bragg”(haha) about it to everyone. For me, I have noticed when I drink it with a glass of water, it gives me energy, clarity, gets me sweating during a workout if I drank before, and helps fight inflammation. There have been numerous studies conducted on the benefits of Apple Cider Vinegar when used as a health supplement, and the conclusions tend to be correlative.  

Helps with Weight Loss

In a randomized clinical trial to examine whether or not Apple Cider Vinegar(ACV) can result in weight loss, the participants were randomly grouped into the ACV group and given 30 mL per day of ACV. The results showed that the participants significantly reduced body weight, BMI, hip circumference, visceral adiposity index, and appetite score. There was also a significant reduction in the participant’s cholesterol. 

Anti-Microbial

ACV has been found to have anti-microbial properties. An experiment was done with fresh lemon juice, vinegar, and a mixture of them to see their effectiveness in reducing the amount of Salmonella on fresh salad vegetables. Fresh whole rocket leaves were inoculated with Salmonella to provide initial populations on the leaves for the experiment. The treatment of the leaves with just lemon juice and just vinegar showed a significant reduction in salmonella on the leaves. A mixture of the lemon juice and vinegar together applied on the leaves for 15 minutes showed a reduction of an undetectable amount of Salmonella on the leaves. 

Something I always try to do when I get my fresh fruits and vegetables home from the store is, fill a clean sink with cold water and add about half a cup of ACV and let my fruits and veggies soak for 10-15 minutes. This helps remove pesticides, kill bacteria, and it keeps the fruits and veggies good for longer. 

Helps Blood Sugar Control

The number of Americans being diagnosed with diabetes is growing higher each year and is expected to grow by 50% in the next 25 years. Large scale trials(Diabetes Prevention Program) have shown that therapeutic agents used to improve insulin sensitivity in diabetes, may also prevent the onset of type 2 diabetes in high-risk populations. An early report showed that vinegar decreased the insulin and glucose responses to a sucrose or starch load. The data from the study showed that ACV can significantly improve postprandial insulin sensitivity in insulin-resistant subjects.

Using ACV

It is important not to drink ACV straight as the acidity may burn or upset your stomach. A good way to take ACV is to mix 1 tablespoon in a glass of water and drink. The water will help dilute the acidity and sour taste. You can also mix it in tea, smoothies, or your favorite drink. The bottle of Bragg Organic Apple Cider Vinegar says you can drink it up to three times a day; upon rising, mid-morning, and mid-afternoon. Braggs is my go-to brand get it here https://amzn.to/3zuNjmZ

Sources:

Khezri, Solaleh Sadat, et al. “Beneficial Effects of Apple Cider Vinegar on Weight Management, Visceral Adiposity Index and Lipid Profile in Overweight or Obese Subjects Receiving Restricted Calorie Diet: A Randomized Clinical Trial.” Journal of Functional Foods, Elsevier, 9 Feb. 2018, http://www.sciencedirect.com/science/article/abs/pii/S1756464618300483.

M;, Yucel Sengun I;Karapinar. “Effectiveness of Household Natural Sanitizers in the Elimination of Salmonella Typhimurium on Rocket (Eruca Sativa Miller) and Spring Onion (Allium Cepa L.).” International Journal of Food Microbiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15698693/.

Johnston, Carol S., et al. “Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes.” Diabetes Care, American Diabetes Association, 1 Jan. 2004, care.diabetesjournals.org/content/27/1/281.long.

: Tomoo KONDO, Mikiya KISHI, Takashi FUSHIMI, Shinobu UGAJIN &
Takayuki KAGA (2009) Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum
Triglyceride Levels in Obese Japanese Subjects, Bioscience, Biotechnology, and Biochemistry,
73:8, 1837-1843, DOI: 10.1271/bbb.90231. https://doi.org/10.1271/bbb.90231

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