Apple Cider Vinegar: Health Benefits & Uses

Have you read all the claims about apple cider vinegar? Talk to anyone who is knowledgeable about their heath and you’ll hear about raw organic apple cider vinegar (ACV). Whether you take a tablespoon each morning like some of my friends, or just use it in cooking and cleaning, it’s the gold standard.  Most of my friends swear by Bragg’s Apple Cider Vinegar which is organic, raw unfiltered vinegar. The healthiest brands like Bragg’s contain “the mother” which is a colony of beneficial bacteria with many health benefits. No matter the brand, let’s look at what raw apple cider vinegar can do for you.

There are claims to all sorts of benefits, many of which are supported by science.  This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.  It is also an ancient folk remedy, and has been used for various household and cooking purposes. Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.  

Many online claims are personal stories and may or may not be true for you and your health. Here are 5 health benefits of apple cider vinegar that are supported by scientific research. Many of the studies are available on PubMed.gov (affiliated to the US National Library of Medicine, National Institutes of Health) and other reputable groups online.

I. Apple Cider Can Kill Many Types of Harmful Bacteria

Apple cider vinegar is made by fermenting the sugar from apples. This turns the sugar into acetic acid.  The strength of the vinegar determines the % of acetic acid.  Acetic acid is anti-bacterial and stops the growth of bacteria and fungus.    It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

In conclusion…

From the evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some experimentation if you’re interested. ACV has proven to be an effective ingredient in maintaining your health with a balanced diet and exercise.   Want ideas on how to use it?

 II. How to Use Apple Cider Vinegar

I buy organic apple cider vinegar just like most of my friends. My friend Nancy has a tablespoonful every morning straight. Others mix it with water to drink as a beverage. If that doesn’t please your palette, there are other ways to use it. The best way to incorporate apple cider vinegar into your diet is to use it in your cooking:

1. Salad dressings are the first thing I think of but it’s not limited to that.
2 . A spoonful of cider vinegar added to boiling vegetables helps retain their color.
3. Use it as a substitute for an acidic ingredient such as lemon.
4. Mixed with pepper and garlic it will give a tangy taste to the food.
ACV has a tangy, fruity taste & adding it to your sauce and fruit chutneys could enhance flavors.
5. Add a spoonful of ACV to the water when boiling eggs to prevent cracks.
6. Marinating meat in ACV helps tenderize the meat and kills bacteria. Use 3/4 cup with herbs for several hours. For a steak marinade, combine with wine, garlic, soy sauce, onion and cayenne pepper.
7. Use it in preserving and pickling.
8 Wash  & soak your vegetables & fruits in a mixture of water and ACV. Remember it kills bacteria & fungus.
9. When baking, eggs can be substituted with 1 tablespoon of ACV for each egg.
10. If your favorite homemade soup tastes a little bland, try adding a little ACV at the end.
11. Mix 2 tablespoons of ACV, 1 teaspoon of cinnamon, 1 tablespoon of honey & 2 tablespoons of lemon juice into 12 oz of hot water for an alternative hot drink.

Eating Well has a great article, 10 Healthy Homemade Salad Dressings Made With Apple Cider Vinegar.  So many great flavor combinations has my mouth-watering. 

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