While apple cider vinegar was initially used to fight germs and prevent heartburn, research and studies have discovered many more real health benefits.

What you need to know:

What is apple cider vinegar?
How is apple cider vinegar made?
The science behind apple cider vinegar: Understanding its composition
Apple cider vinegar benefits for digestion
Apple cider vinegar benefits for overall health

What is apple cider vinegar?

Apple cider vinegar, as the name suggests, is a type of vinegar made with crushed, fermented apples, yeast, and sugar and is commonly used in cooking, salad dressings, pickles, marinades, and food preservatives. It is known for its sharp, sour taste and pungent odor, containing an acidity level between 5 and 6 percent.

Take a look at the nutritional value of every 100 grams of apple cider vinegar:

Energy – 21 kcal
Saturated fat – 0 milligrams
Trans fat – 0 milligrams
Polyunsaturated fat- 0 milligrams
Dietary fiber- 0 milligrams
Carbohydrates – 0.93 grams
Sugar – 0.4 grams
Sodium – 5 milligrams
Protein– 0 milligrams
Calcium: 7 milligrams
Iron: 0.2 milligrams
Potassium: 73 milligrams
Vitamin A: 0 milligrams
Vitamin C: 0 milligrams

How is apple cider vinegar made?

Apple cider vinegar undergoes a two-step fermentation process:

Alcoholic fermentation – Apples are crushed and exposed to yeast, which converts the sugar in the apple juice to alcohol, which is a similar process employed in making alcoholic beverages like wine and cider.
Acetic acid fermentation – Natural bacteria ferment the alcohol produced in the first step and break it into acetic acid, giving the vinegar its strong and tangy taste and smell.

Vinegar is a rich source of potassium, magnesium, calcium, phosphorus, and antioxidants. While distilled apple cider vinegar looks much clearer, the unpasteurized or unfiltered type contains a cloudy sediment called the ‘mother,’ which floats around in the mix and is formed by natural enzymes during fermentation.

The science behind apple cider vinegar: Understanding its composition

Here are the main compositions of apple cider vinegar:

Acetic acid provides a distinct aroma and sour taste and is linked to health benefits, such as lowering blood sugar, reducing insulin spikes, and helping manage weight.
Water: Apple cider vinegar primarily consists of water.
Trace chemicals: Contains minerals such as potassium, amino acids, antioxidants, and small amounts of other organic acids (citric, formic, lactic, and malic acids).
Vitamins and minerals: Apple cider vinegar includes minimal vitamins B1, B2, B6, and C and provides some phosphorus, calcium, and magnesium.

Apple cider vinegar benefits for digestion

Some apple cider vinegar benefits include:

Relieves bloating

Apple cider vinegar’s antimicrobial property kills the digestive tract’s pathogens. Its benefits include alleviating the symptoms of indigestion, like gas, bloating, or heartburn.

Balances pH levels

The natural probiotics in apple cider vinegar can improve your gut health and immune system, leading to digestive balance. This good bacteria reduces the risk of gastroesophageal reflux disease (GERD) and digestive discomfort.

Apple cider vinegar benefits for overall health

Regulates blood sugar levels

As apple cider vinegar does not contain any sugar or salt, it can be easily added during the food preparation process. It may help stabilize blood sugar levels and reduce the risk of post-meal blood sugar spikes.

Lowers cholesterol

A few studies suggest that apple cider vinegar may reduce triglyceride and low-density lipoprotein levels in animals. However, no conclusive evidence has been found on humans.

Apple cider vinegar has an indefinite shelf life. So, you can keep it refrigerated for as long as you want. Although its appearance may get cloudy, it is still proven to be useful in the kitchen. Although there isn’t enough evidence to back its many benefits, apple cider vinegar is not harmful as long as it is used correctly and in moderation. Therefore, it is advisable to consume 2 tablespoons with a glass of water or add a small amount of honey or natural sweetener to sweeten the taste immediately before meals to reap apple cider vinegar benefits.

While these apple cider vinegar benefits can come in handy, prioritize your diet plan and fitness routine to stay healthy.

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