Health Benefits of Apple Cider Vinegar

Why use Apple Cider Vinegar and not just a vinegar?


Vinegar’s such as white, brown, balsamic etc are of course tasty in recipes or on your fish n chips, they just don’t have the same benefits of A.C.V. You really need to purchase the unpasteurized, unfiltered one which has the “mother” intact.

A.C.V. is fermented from the juice of apples and contains beneficial enzymes, acetic acid along with other organic acids that are amazing health properties.

There are no official guidelines concerning taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of vinegar is low, and research suggests it may have some real health benefits. Taking a tablespoon in the morning or in the evening has many benefits if done on a daily basis, I like to mix it with a tablespoon of fresh lemon, add this to 1/2 to 3/4 glass of water and chug it down.


Vinegar is said to be anti-glycemic and has a beneficial effect on blood sugar levels. It’s thought that the acetic acid in vinegar may lower blood sugar by preventing the complete digestion of complex carbohydrates, which is accomplished either by accelerating gastric emptying or increasing the uptake of glucose by bodily tissues.

One theory is that vinegar might inactivate some of the digestive enzymes that break down carbohydrates into sugar, thus slowing the conversion of complex carbohydrate into sugar from a meal into your bloodstream.

This gives your body more time to pull sugar out of your blood, preventing your sugar levels from spiking.  Quite a bit of research supports the use of vinegar as a diabetic treatment as well.

One study found that vinegar treatment improved insulin sensitivity in 19 percent of individuals with type 2 diabetes and 34 percent of those with pre-diabetes.

Yet another study found taking two tablespoons of apple cider vinegar before bed lowered blood sugar levels in people with type 2 diabetes by up to 6 percent by the morning.

Heart Health

Vinegar supports heart health in multiple ways. As explained in the Journal of Food Science:

“Polyphenols such as chlorogenic acid, which is present in high levels in apple cider vinegar, could inhibit oxidation of LDLs and improve health by preventing cardiovascular diseases.”

One study showed that vinegar could lower cholesterol in laboratory rats, while another study on rats found their blood pressure could be lowered by the acetic acid in vinegar.

Vinegar has also been found to decrease triglyceride levels and VLDL levels (the damaging form of cholesterol) in animal studies.9

Weight Loss

Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing satiety and reducing the total amount of food consumed.

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.

In addition, separate research found taking vinegar along with bread not only lowered glucose and insulin responses, but also increased levels of satiety. The rating of satiety was directly related to the acetic acid level in the vinegar.

Sinus Congestion

Apple cider vinegar helps to break up and reduce mucous in your body, helping to clear your sinuses. It also has antibacterial properties, making it useful for infections.


Sore Throat

The antibacterial properties in 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. You can also use undiluted ACV for this:

1. Sip a small of amount of undiluted apple cider vinegar.

2. If you can withstand it, repeat several times a day.

3. There should be a 30-minute gap in between each sip. Make sure to drink water after each dose.


Acid Reflux and Other Digestive Ailments

Acid reflux typically results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water daily. The pectin in apple cider vinegar may also help to soothe intestinal spasms.

In addition, ACV not only effectively stimulates digestive juices that help the body break down food, but it also contains healthy acids like isobutryic, acetic, propionic and lactic acid that can control the growth of unwanted yeast and bacteria in your stomach and throughout your body.

Skin Irritations

Apple cider vinegar works for a variety of skin ailments, from bug bites to poison ivy to sunburn. You can either apply it directly to the irritated area or try soaking in a bath with about one cup of vinegar added.


Topical application of apple cider vinegar may help remov warts, likely because of the high levels of acetic acid it contains. You can try soaking a cotton ball in vinegar and applying it to the wart, covered, overnight.

1. Soak a cotton ball in ACV.

2. Applying the cotton ball over the wart and keep it well covered.

3. Leave it on overnight, and remove in the morning.


Energy Boost

Apple cider vinegar contains potassium and enzymes to help banish fatigue. Plus, its amino acids may help prevent the buildup of lactic acid in your body, further preventing fatigue.

Boost Liver Detoxification

Studies found that ACV plays a role in liver detoxification, and may stimulate circulation. It also has healing properties that can affect the skin and blood and eliminate harmful environmental toxins in the body. Apple cider vinegar can also cleanse the lymph nodes and promote better lymph circulation, which can contribute to improved immune system response.

Candida Overgrowth

Too much Candida bacteria, which is actually a naturally occurring yeast, in your body has been linked to many different health issues, including yeast infections, fatigue, poor memory, depression, headaches, sugar cravings.

Candida overgrowth usually happens when the body is too acidic from excessive intake of processed foods or sugar, or if there’s insufficient good bacteria in your system. Because ACV is fermented with a beneficial yeast, it can serves as a prebiotic for healthy bacteria, essentially helping good bacteria grow.



A few ways you can get your A.C.V. into your daily keto diet…


  1. Put it on your salad
  2. Drink before your meals to help with digestion
  3. Mix into your soups and stews
  4. Take it in the morning to get your body up and working


Try this A.C.V. Marinade recipe


  • 1 tablespoon Apple Cider Vinegar
  • 1 tablespoon Avocado or MCT oil
  • 2 cloves garlic
  • 1 tablespoon Dijon Mustard
  • salt and pepper

Mix together and you have your marinade.



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