WARNING!
This is an older article that may not reflect Dr. Mercola’s current view on this topic. Use our search engine to find Dr. Mercola’s latest position on any health topic.
Vinegar, said to have been discovered around 5,000 B.C., was originally used as a food preservative. In time, a number of medicinal uses became apparent, and in the 1700s, it was used to treat everything from poison ivy and croup to stomachaches and diabetes. While vinegar can be made from virtually any fermentable carbohydrate, including grapes, dates, coconut, potatoes, and beets, one of the most widely used is apple cider vinegar, made from apples.
Apple Cider Vinegar Has Many Valuable Health Benefits
Traditionally, apple cider vinegar is made through a long, slow fermentation process that renders it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid and more, giving it potent antioxidant, antimicrobial and many other beneficial properties. "Mother" of vinegar, a cobweb-like amino acid-based substance found in unprocessed, unfiltered vinegar, indicates your vinegar is of the best quality.
Most manufacturers pasteurize and filter their vinegar to prevent the mother from forming, but the "murky" kind is actually best, especially if you're planning to consume it. With its wide variety of health benefits, a jug of raw, unfiltered apple cider vinegar is easily one of the most economical and versatile remedies around. I recommend keeping it in your home at all times. Some of the health benefits associated with apple cider vinegar consumption include:
• Blood sugar control — Vinegar is said to be antiglycemic and has a beneficial effect on your blood sugar, likely due to its acetic acid content, which prevents the complete digestion of complex carbohydrates. Another theory is that vinegar helps inactivate digestive enzymes that break down carbohydrates into sugar, thus slowing the conversion of complex carbohydrate into sugar, preventing a spike by giving you more time to pull sugar out of your blood.
Some studies have explored vinegar's effects on blood sugar markers. One study found that vinegar consumption was associated with improved insulin sensitivity in 19% of individuals with Type 2 diabetes and 34% of those with prediabetes.1
• Heart health — Polyphenols such as chlorogenic acid may help inhibit oxidation of LDL cholesterol,2 while acetic acid may help lower blood pressure.3 Vinegar has also been shown to lower triglyceride levels and VLDL (very low-density lipoprotein) cholesterol in animals.4
• Weight management — Vinegar may aid weight loss by increasing satiety, another effect attributed to acetic acid. For instance, when volunteers consumed a small amount of vinegar along with a high-carb meal (a bagel and juice) they consumed less food for the remainder of the day. The reduction equated to about 200 to 275 calories a day — an amount that would result in a monthly weight loss of up to 1.5 pounds.5
• Sinus congestion — Apple cider vinegar may help break up and reduce mucus in your body, which could clear your sinuses. It also has antibacterial properties, making it useful for infections. Here's what to do:6
1. Add one-half to 1 teaspoon of apple cider vinegar to a cup of warm filtered water. Stir until thoroughly mixed.
2. Using a neti pot, pour the mixture into one nostril at a time, while plugging the other nostril with the other hand.
• Sore throat — The antibacterial properties of apple cider vinegar may be useful for sore throats as well. Gargle with a mixture of about one-third cup of apple cider vinegar mixed with warm water as needed. Apple cider vinegar with honey and ginger for a sore throat is also a popular and effective remedy. Another mixture for sore throat, recommended by Bonnie K. McMillen, a nurse from the University of Pittsburgh, includes:7
◦ 1 tablespoon apple cider vinegar
◦ 2 tablespoons water
◦ 1 tablespoon raw honey
◦ 1/4 teaspoon ground ginger
◦ Optional: 1/4 teaspoon cayenne pepper
• Digestive ailments — Some practitioners suggest that acid reflux may sometimes be related to insufficient stomach acid. A common folk remedy involves adding 1 tablespoon of raw, unfiltered apple cider vinegar to a large glass of water — though you should consult your health care provider if you experience persistent digestive issues.
The pectin in apple cider vinegar may also help to soothe intestinal spasms. For everyday gut health, a mixture of 2 teaspoons of apple cider vinegar with 1 teaspoon of raw honey in 1 cup of warm water can help.
• Skin irritations and warts — Apple cider vinegar also works for a variety of skin ailments, from bug bites and poison ivy to sunburn and even warts. You can either apply it directly to the irritated area or try soaking in a bath with about 1 cup of vinegar added. For warts, soak a cotton ball in vinegar and apply it to the wart, covered, overnight. Repeat until the wart disappears.
• Energy boost — Apple cider vinegar contains potassium and enzymes that may help reduce fatigue. Plus, its amino acids may help prevent the buildup of lactic acid in your body, further preventing fatigue.8
• Detox and immune support — Some research suggests apple cider vinegar may support liver health, and it has been traditionally associated with lymphatic and immune support. According to The Truth About Cancer:9
"Cider vinegar was ... determined to be a strong antimicrobial agent ... One of the most fatal bacterium, Mycobacterium tuberculosis, is resistant to disinfectants but is found to be killed by acetic acid. Especially in patients who are immunosuppressed, apple cider vinegar is an excellent natural antimicrobial tonic to rid of harmful bacteria and provide immune support."
• Candida — Candida overgrowth in your gut has been linked to many different health issues, including yeast infections, fatigue, poor memory, depression, headaches and sugar cravings.
Candida overgrowth usually happens when your body is too acidic from excessive consumption of processed foods or sugar, or if there are insufficient healthy bacteria in your system. Because apple cider vinegar is fermented with a beneficial yeast, it can serve as a prebiotic for healthy bacteria, essentially helping good bacteria grow.
Apple Cider Vinegar — A Healthy Base for Homemade Dressing
With its plethora of health benefits, apple cider vinegar is a staple ingredient well worth keeping on hand at all times. Aside from the culinary suggestions already mentioned above, here are a few more tips for how to get this healthy ingredient into your diet on a regular basis by using it in your homemade salad dressing:
• Try mixing apple cider vinegar, extra virgin olive oil, fresh lemon juice, cilantro and tahini. Experiment with the ratios to enhance the flavor you enjoy the most.
• A simple and yummy dressing that goes particularly well with broccoli, asparagus, or salad greens includes: 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice, 1/2 teaspoon minced garlic, a dash of ground black pepper, and a few fresh basil leaves, chopped.
• For a creamy option, blend 1 tablespoon apple cider vinegar with half an avocado, a squeeze of lime juice, a small clove of garlic and a pinch of sea salt. Thin with water to your preferred consistency — this works especially well as a dip for raw vegetables.
Frequently Asked Questions (FAQs) About Apple Cider Vinegar
Q: What type of apple cider vinegar is best?
A: Raw, unfiltered apple cider vinegar that still contains the "mother" — a cobweb-like, amino acid-based substance — is the best quality. Most manufacturers pasteurize and filter their vinegar to prevent the mother from forming, but the murky, unfiltered kind retains the most bioactive components.
Q: Can apple cider vinegar help with blood sugar control?
A: Research suggests vinegar may have an antiglycemic effect, likely because its acetic acid content slows the digestion of complex carbohydrates into sugar. One study found that vinegar consumption was associated with improved insulin sensitivity in 19% of individuals with Type 2 diabetes and 34% of those with prediabetes.
Q: How do I use apple cider vinegar for digestive issues?
A: For acid reflux, take 1 tablespoon of raw, unfiltered apple cider vinegar in a large glass of water daily. For everyday gut health, mix 2 teaspoons of apple cider vinegar with 1 teaspoon of raw honey in 1 cup of warm water.
Q: Can I use apple cider vinegar on my skin?
A: Apple cider vinegar can be applied directly to bug bites, poison ivy, or sunburn, or added to a bath (about 1 cup). For warts, soak a cotton ball in vinegar, apply it covered overnight, and repeat until the wart disappears.
Q: How do I make a simple salad dressing with apple cider vinegar?
A: Combine 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice, half a teaspoon of minced garlic, a dash of ground black pepper, and a few chopped fresh basil leaves. This pairs especially well with broccoli, asparagus, or salad greens.