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What to know about apple cider vinegar

Is apple cider vinegar good for you and can it help you to lose weight? We discuss some of the benefits and look at the scientific evidence behind it.

Apple cider vinegar is created when apple sugars are fermented and converted into acetic acid, the main active ingredient in vinegar. There can be lots of benefits associated with apple cider vinegar but it can be hard to know how much of the “evidence” is true. Here are some of the benefits of apple cider vinegar for health, weight loss and healthy hair.

The benefits of apple cider vinegar

Some of the uses of apple cider vinegar include:

Lowering blood sugar. Studies have shown that apple cider vinegar can reduce blood sugar levels, especially in diabetics. One particular study found that taking two tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar levels by the morning. Another study found that vinegar can improve insulin sensitivity after high carb meals. Some studies have suggested that insulin sensitivity can be increased for both healthy people and those with type 1 diabetes.

Reducing cholesterol. Studies on animals have indicated that apple cider vinegar may be able to reduce heart disease markers such as cholesterol and triglycerides. In rats, it has also been shown to lower blood pressure. Researchers aren’t sure whether these benefits will also extend to humans, although one study on women who ate salads with vinegar-based dressings showed a lower risk of heart disease. This was deemed to be connected to the alpha-linoleic acid content of vinegar.

Can apple cider vinegar help with weight loss?

Weight loss benefits of apple cider vinegar

Another use of apple cider vinegar revolves around weight loss. It’s definitely not a miracle cure that will see the pounds drop off, but research suggests it may have some role to play in losing weight.

The main connection between apple cider vinegar and weight loss appears to be linked to the effects of vinegar on satiety, which helps you to feel fuller. This seems to be particularly true after high carb meals.

Are there benefits for your hair?

A lot of people wonder whether they can use apple cider vinegar for hair health. It is often diluted and used as a hair rinse. It can remove product build-up from shampoos and other hair products and is also popular as a way to boost shine.

The antimicrobial properties of apple cider vinegar mean that it can create an unwelcome environment for the fungus behind dandruff and rinsing once or twice a week with an apple cider vinegar solution can help keep the problem at bay. The antifungal benefits of apple cider vinegar have been demonstrated in studies.

Apple cider vinegar can also balance the delicate pH level of the scalp. This can keep your hair and the skin on your scalp healthy. Lots of products alter this balance and are alkaline. A 2014 study linked high alkalinity to scalp problems, including dry and brittle hair.

benefits of apple cider vinegar for your hair

When and how to use apple cider vinegar

Apple cider vinegar is often used to make salad dressings or mayonnaise. It can also be drunk diluted, with up to two tablespoons per day added to a glass of water. The dilution part is really important as the acidity can affect your stomach and throat, and damage your tooth enamel.

It’s best not to go overboard with how much you consume. At the very least, it can upset your stomach and give you a sore throat. Too much apple cider vinegar can also reduce potassium levels

Apple cider vinegar salad dressing

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Doone Roisin

Doone Roisin is the social media butterfly and a Contributing Fashion Editor at finder.com.au. She's an online shopping enthusiast ready to show you what to buy and how to wear it, the best sales around town and insider tips to make note of.

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