The Real Deal with Apple Cider Vinegar: Boons and Limitations for Health Improvement
Apple cider vinegar, often referred to as ACV, is a tart liquid made from fermented apples. This versatile substance has been used for various purposes, from a condiment to a potential health remedy, since ancient times.
One of the most notable claims about ACV is its antimicrobial properties. It has been found to have the ability to fight certain bacterial infections, such as those causing staph and E. coli. However, it's essential to note that the majority of claims about the miraculous benefits of ACV, such as improving skin, getting rid of warts, clearing up dandruff, whitening teeth, and helping with weight loss, are not yet supported by credible research.
ACV contains several nutrients, including B vitamins, biotin, pectin, vitamin C, and amino acids. The acetic acid found in ACV has antiglycemic properties and can help keep blood sugar spikes at bay when consumed before a meal. Most of the research on ACV has looked at its effects on blood sugar, and those studies seem to hold up.
A small study in 2009 suggested that participants who drank ACV with their meals daily lost more weight over a period of time. However, more research is needed to back these claims. Another study in 2007 suggested that similar dosages of ACV help with keeping blood sugar stable.
When it comes to using ACV on the skin, it's important to exercise caution. While research on malic acid shows it can help exfoliate the skin, improve hydration, and reduce acne-causing bacteria, evidence on its effectiveness against dandruff is limited and not well-established. Using ACV on open sores, cuts, or for a sore throat is not safe due to its acidity.
For thrush and yeast infections, undiluted ACV is recommended as a remedy for infections caused by the Candida fungus. For acne, ACV can be used as a face wash when diluted with 2 parts water to 1 part ACV or as a spot treatment with an ACV-soaked cotton swab. When using ACV on the skin, it's recommended to dilute it and use it in a steam bath.
For jellyfish stings, ACV is recommended as a remedy. Research suggests that ACV can deactivate nematocysts, the sharp barbs that jellyfish use to inject their venom, and may help soothe jellyfish stings. It's recommended to douse the affected area with ACV and soak the body part in hot water for 20 to 45 minutes.
Experts agree that ACV has antibacterial properties, but because vinegar is harsh, it's not the best choice for use on sore throats or wounds (except jellyfish stings). It's also important to note that there's no scientific data to support using ACV for clearer skin, less dandruff, or whiter teeth. What's more, it might be harmful.
When consuming ACV for potential health benefits, Johnston and Granato recommend diluting 1 tablespoon of ACV in at least 8 ounces of water and drinking it no more than twice a day. Johnston also recommends always chasing ACV with food to clear the acid out of the throat faster and prevent irritation.
In conclusion, while ACV has shown some promising results in the area of antimicrobial properties and blood sugar control, more research is needed to confirm its effectiveness in other areas such as weight loss, skin care, and dental health. As with any health supplement, it's crucial to consult with a healthcare provider before starting a regimen.
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