Apple cider vinegar is a type of vinegar made from apples, using a two-step fermentation process. It has been used for various purposes for centuries. There are some potential benefits of apple cider vinegar including weight loss, lowering blood sugar, improving digestion and even improving skin!
Benefits of apple cider vinegar include;
- Helps with weight loss: Apple cider vinegar may help with weight loss by reducing appetite, promoting feelings of fullness, and reducing the storage of fat in the body.
- Lowers blood sugar levels: Apple cider vinegar may help lower blood sugar levels by improving insulin sensitivity, which can be beneficial for people with type 2 diabetes2.
- Improves digestion: Apple cider vinegar contains enzymes and probiotics that can help improve digestion and alleviate symptoms of gastrointestinal issues such as bloating and gas.
- Boosts immunity: Apple cider vinegar has antibacterial and anti-fungal properties that can help boost immunity and fight off infections.
- Improves skin health: Apple cider vinegar can be used topically as a natural skin toner, to help balance the skin's pH levels and reduce acne and other skin blemishes.
- Reduces cholesterol levels: Apple cider vinegar may help reduce cholesterol levels by decreasing the production of cholesterol and triglycerides in the liver.
Supporting studies
There have been several studies investigating the potential health benefits of apple cider vinegar.
A 2018 review and meta-analysis published in the Journal of Functional Foods analysed 12 randomised controlled trials on the effects of vinegar consumption on blood glucose levels and insulin sensitivity and found that vinegar consumption significantly reduced both fasting blood glucose levels and insulin resistance1.
Another study published in the Journal of Food Science in 2014 found that apple cider vinegar helped reduce the growth of several types of bacteria, indicating its potential antibacterial properties.
A 2018 study published in the Journal of Cosmetic Dermatology found that using a topical solution containing apple cider vinegar helped improve the skin barrier function and reduce skin moisture loss, suggesting its potential use as a natural skin toner.
The best way to take apple cider vinegar
You can start by diluting it: a good ratio to start with is 1 tablespoon of vinegar to 1 cup of warm or room temp water.
If you're new to taking it, start with a small amount and gradually work your way up. A good starting point is 1-2 teaspoons per day.
You can also take it with a meal. This may help improve digestion and reduce the risk of gastrointestinal issues.
Consider using it in recipes such as salad dressings or marinades, to add flavour and potential health benefits!
Mr Mansfield Daily Ritual
The Daily Ritual is made with raw, unfiltered apple cider vinegar steeped for a minimum of eight weeks with herbs like echinacea, yarrow, dandelion and turmeric. We also add fresh lemon, raw honey and Bach Flower Essences, resulting in a great tasting tonic that builds whole-body wellness.
References
(1) A systematic review and meta-analysis: Vinegar consumption on glycaemic control in adults with type 2 diabetes mellitus
Ling Jie Cheng 1
(2) Johnston CS, Kim CM, Buller AJ. 2004. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care 27:281–3.
