Apples have many health benefits, and apple cider vinegar made from fermented apple juice is a natural health food with multiple health-boosting effects. In addition to aiding in weight loss and digestion, it can also protect the cardiovascular system.
What is the best way to consume apple cider vinegar, and who should take it with caution? Jingduan Yang, founder and medical director of Yang Institute of Integrative Medicine in the United States, proposes five tips for taking apple cider vinegar in Four Dimensional Health, a series he developed to detail a holistic perspective on health and disease treatment.
Apple cider vinegar has a variety of health benefits and works as a decontaminant, purifier, and astringent in skin care products. It contains malic acid, pectin, enzymes, vitamins, and minerals, which can enhance immunity and help fight infectious diseases. Apple cider vinegar can also promote gastric acid secretion and improve gastrointestinal function. If you feel sick from overeating, drinking apple cider vinegar can often help.
Helps Weight Loss, Lowers Blood Lipids
One of the best-known benefits of apple cider vinegar is its application in weight loss by increasing the body’s metabolic rate and promoting fat burning. The Journal of Functional Foods published a randomized controlled clinical trial in 2018 showing that the intake of apple cider vinegar during dieting and weight loss is better than only adopting a low-calorie diet.
The researchers divided 39 overweight or obese people into two groups. Each group underwent a low-calorie diet for 12 weeks, reducing their daily calorie intake by 250 calories. The experimental group ingested 30 ml of apple cider vinegar a day, while the control group was on a reduced calorie intake without consuming any apple cider vinegar.
The results showed that the group who consumed apple cider vinegar every day not only lost more weight, but also had a decreased hipline, visceral fat index, and appetite index. Moreover, blood tests found that the blood lipids and cholesterol of the group that took apple cider vinegar were also significantly reduced compared with the control group.
The role of apple cider vinegar in protecting blood vessels is not just limited to lowering blood lipids. According to one research review published in BMC Complementary Medicine and Therapies in 2021, a combination of six clinical trials found that after taking apple cider vinegar, fasting blood sugar decreased by about 7.97 milligrams/deciliter. Experiments on animals also found that apple cider vinegar can increase oxidation resistance, is anti-inflammatory, and can aid in the prevention of diabetes, high blood pressure, and high blood lipids.
People Who Should Take Caution With Apple Cider Vinegar
Apple cider vinegar is safe for most people when consumed properly. However, Yang cautions that the following four types of people should take extra care when taking it:
Patients with gastric ulcer or gastroesophageal reflux disease. Apple cider vinegar can irritate the gastric mucosa and aggravate the condition.
People taking hypoglycemic drugs. Apple cider vinegar can lower blood sugar levels like some blood sugar-lowering medications, so combining them should be done with caution.
People with sensitive teeth or bleeding gums. Apple cider vinegar is acidic and may damage teeth or gums.
Pregnant or breastfeeding women. It’s not certain whether apple cider vinegar is safe for women who are pregnant or breastfeeding.
5 Tips for Taking Apple Cider Vinegar
Take the appropriate dosage. It’s recommended to drink one to two tablespoons once or twice a day.
Dilute before serving. As the acidic concentration of apple cider vinegar is high, it’s recommended to dilute it with water at a ratio of at least 1 to 5. Too high an acidity of vinegar can harm the digestive tract.
Season to taste. Some people find apple cider vinegar strong or unpleasant. Try adding some honey or lemon juice, or add the vinegar to a salad dressing.
Avoid drinking strong vinegar on an empty stomach. Drinking apple cider vinegar on an empty stomach may irritate the stomach lining. If taking apple cider vinegar on an empty stomach, it must be further diluted.
Consult a doctor when taking medicine. Apple cider vinegar might react or interfere with prescribed drugs. If you have a digestive system disease or are on medication, it’s best to talk to your doctor before taking apple cider vinegar.
Add apple cider vinegar as dressing to salads. Africa Studio/Shutterstock
Teresa Zhang
Author
Teresa Zhang is a reporter based in Hong Kong. She has written on health topics for The Epoch Times Hong Kong since 2017, mainly focusing on Traditional Chinese Medicine. She also reports on current affairs related Hong Kong and China. Contact her at teresa.zhang@epochhk.com
