9 Shocking Benefits of Apple Cider Vinegar (#3 Will Surprise You!)
Apple cider vinegar (ACV) is more than just a salad dressing—it’s packed with many shocking health benefits like antioxidants, anti-inflammatory properties, and natural bacteria-fighting compounds.
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| 9 Shocking Benefits of Apple Cider Vinegar |
People use it to help with acne, digestion, heart health, and even weight loss!
It also contains pectin, a type of fiber that helps control blood sugar and supports digestion.
Because of these benefits, ACV is often included in weight-loss diets and diabetes management plans.
You can buy apple cider vinegar at any grocery store or make your own at home. The best way to take it? Mix it with water or add it to your meals.
9 Shocking Health Benefits of Apple Cider Vinegar (ACV)
1. Helps with Weight Loss
Apple cider vinegar can slow down the absorption of carbs, which helps prevent blood sugar spikes. It also contains pectin, a fiber that makes you feel full, so you eat less. Plus, its anti-inflammatory properties help your body burn fat more efficiently.
2. Helps Control Blood Sugar
Some studies suggest that ACV can help keep blood sugar levels stable by improving insulin function and reducing how much sugar the liver produces. However, it should always be combined with a balanced diet and doctor-approved diabetes treatment.
3. Improves Digestion
Apple cider vinegar contains acids like acetic and chlorogenic acids, which help break down food. It may relieve bloating, protect the stomach, and prevent indigestion after meals.
4. Supports Heart Health
Because of its antioxidant and anti-inflammatory properties, ACV may reduce cholesterol, lower triglycerides, and help control blood pressure. This means a lower risk of heart disease, stroke, and clogged arteries.
5. Supports Liver Function
Apple cider vinegar is rich in natural acids that help the liver work better and reduce fat buildup, preventing fatty liver disease.
6. Fights Bacteria and Fungi
Research shows that ACV has antimicrobial properties that can fight harmful bacteria like E. coli and Staphylococcus aureus, which cause infections. It may also help reduce yeast overgrowth, such as Candida albicans.
7. Slows Down Aging
The polyphenols (natural antioxidants) in apple cider vinegar help fight free radicals—damaging molecules linked to aging, pollution, and poor diet. This helps keep skin healthy and youthful.
8. Helps with Acne
ACV contains natural acids that kill acne-causing bacteria. But be careful—it’s strong and can burn the skin. To use it safely, mix one tablespoon of ACV with a glass of water, then apply it to your face with a cotton pad. If it burns, rinse immediately and stop using it.
9. May Help Acid Reflux
Even though it’s acidic, some people believe ACV helps balance stomach acid and reduce heartburn. However, there’s limited scientific proof for this benefit. If you try it, stick to one teaspoon of diluted ACV to avoid irritating your stomach and throat.
How to Use Apple Cider Vinegar
Want to get the benefits of ACV? Here are the best ways to use it:
✔ Drink it: Mix one teaspoon of ACV with a glass of water and drink 20 minutes before meals. Always rinse your mouth after drinking ACV to protect your teeth.
✔ Add it to food: Use it as a salad dressing or mix it into sauces for a healthy twist.
✔ Use it on your skin: Dilute one tablespoon of ACV in a glass of water, apply it with a cotton pad, leave it for 5–20 seconds, then rinse and moisturize. This can help with acne and oily skin.
Note: Apple cider vinegar works best as part of a healthy diet and lifestyle.
How to Make Apple Cider Vinegar at Home
Making ACV at home is easy!
You only need apples and water.
1️⃣ Wash, peel, and remove seeds from two large apples. Cut them into small pieces.
2️⃣ Blend the apples with a little water until smooth.
3️⃣ Pour the mixture into a glass jar, leaving space at the top.
4️⃣ Close the jar and store it at room temperature (between 64–86°F / 18–30°C) for 4–6 weeks.
5️⃣ After that, pour the mixture into another glass container, cover it with a clean cloth, and leave it in the sun for 3 more days.
6️⃣ Strain the liquid and store it in a dark glass bottle. Your homemade ACV is ready to use!
Possible Side Effects
If you drink too much apple cider vinegar, it can cause:
❌ Nausea or vomiting
❌ Sore throat
❌ Low potassium levels
❌ Tooth enamel damage
❌ Weak bones (if used long-term in large amounts)
Stick to safe amounts—usually 1 teaspoon to 1 tablespoon per day, diluted in water.
Who Should Avoid Apple Cider Vinegar?
ACV is not recommended for people who:
🚫 Are allergic to apple cider vinegar
🚫 Take diuretics or heart medications like digoxin
🚫 Have very low potassium levels (ACV can make it worse)
If you’re unsure whether ACV is safe for you, talk to your doctor before using it.
Final Thoughts
Apple cider vinegar is a powerful natural remedy with many health benefits, from weight loss and digestion to skin and heart health.
But like anything, it should be used in moderation.
Whether you drink it, use it in food, or apply it to your skin, always dilute it and follow the recommended amounts.
Want to try it?
Start with small amounts and see how your body reacts!
Medical Sources & References
To ensure accuracy, here are some trusted medical sources supporting the benefits of apple cider vinegar:
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Johnston, C. S., & Gaas, C. A. (2006). Vinegar: Medicinal Uses and Antiglycemic Effect. Medscape General Medicine, 8(2), 61.
- This study discusses the potential benefits of vinegar in blood sugar control and metabolism.
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Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837–1843.
- Research showing ACV’s impact on weight loss and fat reduction.
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Shishehbor, F., Mansoori, A., Shirani, F., & Shirani, A. (2017). Apple cider vinegar intake and its effect on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized controlled trials. BMC Complementary and Alternative Medicine, 17(1), 315.
- A systematic review on ACV’s effect on cholesterol and blood sugar levels.
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Brook, I. (2016). The role of anaerobic bacteria in infections. Anaerobe, 39, 36–41.
- Discusses ACV’s antimicrobial properties against harmful bacteria.
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Yagnik, D., Serafin, V., & Shah, A. J. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus, and Candida albicans; Downregulating cytokine and microbial protein expression. Scientific Reports, 8(1), 1732.
- Research proving ACV’s effectiveness against bacteria and fungi.
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Holt, P. R., Atillasoy, E., Gilman, J., Guss, J., Moss, S. F., Newmark, H. L., & Fan, K. (1999). Modulation of cell proliferation in the rectal mucosa of patients with adenomatous polyps by low-fat, high-fiber diet with added wheat bran. Cancer Epidemiology, Biomarkers & Prevention, 8(8), 709–716.
- Discusses fiber's role in digestion and gut health, relevant to ACV’s pectin content.
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Rath, H. C., Wilson, K. H., & Sartor, R. B. (1999). Differential induction of colitis and gastritis in HLA-B27 transgenic rats selectively colonized with Bacteroides vulgatus or Escherichia coli. Infection and Immunity, 67(6), 2969–2974.
- Provides insight into gut health, inflammation, and how natural acids like those in ACV can affect digestion.
If you’re considering ACV for health reasons, always consult a doctor, especially if you have pre-existing conditions or take medications.
