Apple cider vinegar benefits and its side effects

Apple cider vinegar

Apple cider vinegar, which is created by mixing the fermented juice of fresh apples with acetic acid, has come a long way from its ancient uses in food preservation, toothache relief, and wound healing.

It is currently widely used in staple foods, fitness drinks, fad diets, skincare packs, and hair masks, and is often abbreviated as ACV.

Many people believe that apple cider vinegar can help them lose weight, increase energy, enhance heart function, fight to age, and grow long, luscious hair.

This is unexpected because there have been multiple accounts of amazing health advantages, but they are all anecdotal. Apple cider vinegar, on the other hand, is undeniably beneficial to health. The sole restriction is that it should only be ingested or administered topically in diluted form with water or oil and in defined proportions.

Apple cider vinegar preparation 

It is made using advanced fermentation techniques that involve three major steps: 

  • Fresh apples are finely crushed with crushers or rollers and the juice is collected.
  • Treat the juice with yeast, which initiates the fermentation process and converts the natural fruit sugars in apples to alcohol.
  • The alcohol is then chemically converted to acetic acid by the introduction of certain nourishing bacteria. In apple cider vinegar, this is the primary active ingredient.

Undiluted apple cider vinegar has a strong pungent smell and a tart, sour, or acerbic taste due to its high acetic acid content.

Apple cider vinegar is available in two varieties, filtered and unfiltered. Apple cider vinegar with mother is the unfiltered version. 

Mother refers to cellulose content and acetic acid bacteria, which are by-products of fermentation processes and are known to have beneficial health properties.

Apple cider vinegar nutritional value 

The apple cider vinegar benefits do not come from the abundance of vitamins, minerals, antioxidants, or proteins found in most plant-based foods, such as fruits, vegetables, nuts, and seeds.

It is mostly made up of acetic acid. In addition to preserving electrolyte balance, it contains trace levels of potassium, which improves nerve communication and supports correct brain activities.

Malic acid is a phytonutrient present in considerable amounts in apple cider vinegar that has exfoliating qualities for healthier skin, hair, and scalp.

A 100 gram serving of apple cider vinegar has only 22 calories and no fats, carbohydrates, proteins, fibers, or cholesterol.

This, combined with its inherent astringent properties, makes it an excellent ingredient for weight loss drinks.

Apple cider vinegar benefits 

1) Apple Cider Vinegar and weight loss – 

When diluted with water, apple cider vinegar contains no fats, cholesterol, or calories. As a result, drinking an apple cider vinegar tonic diluted in water with honey first thing in the morning on an empty stomach is a tried-and-true way to promote weight loss and stimulate metabolism.

Because of its acetic acid content, it has astringent properties that burn body fat and belly fat quickly, preventing the accumulation of visceral fat. 

This visceral fat is the primary risk factor for overweight, obesity, and metabolic syndrome. 

2) Apple cider vinegar for skin –

  • Evens out skin tone:

The benefits of ACV is a miracle that effectively removes blemishes, dark spots, tans, and fine lines and wrinkles from the skin.

Apply a small amount of apple cider vinegar to the affected areas with a water-soaked cotton ball. This home remedy visibly reduces skin discoloration, revealing a bright, flawless complexion. 

  • Pore tightening:

When applied to the skin, apple cider vinegar acts as an astringent and toner. 

A toner cleans and tightens the skin’s pores, protecting it from acne-causing bacteria, dust, pollutants, grime, and other impurities. 

When applied to the skin, apple cider vinegar improves blood flow and minimizes pores.

  • Acne treatment:

Apple cider vinegar has antibacterial chemicals that keep skin pores free of germs, oil, and dust, which helps to clear obstinate acne and pimples.

To produce this home cure, mix equal parts unfiltered apple cider vinegar and water. Apply it to your skin with a cotton ball and leave it on for 10 minutes before rinsing with warm water.

To get rid of pimples, scars, and zits, apply it many times a day.

  • Sunburn relief:

Sunburns are excruciatingly painful, resulting in redness, inflammation, and skin peeling. 

Applying apple cider vinegar to the affected area can help to relieve pain and speed up the healing process. 

To make this remedy, combine apple cider vinegar and water. Dip a clean cloth into the solution and gently massage it on the sun-damaged areas of skin for 2 – 3 minutes to reduce tenderness.

  • Improves skin type:
  1. a) For dry skin

ACV contains beneficial organic acids that aid in the restoration of moisture to dry, dull skin. 

It also rejuvenates skin cells after cleansing with an alkaline face wash or soap, as it is intrinsically acidic, and helps to maintain the skin’s pH balance. 

Mix 1 tablespoon of apple cider vinegar with 4 tablespoons of virgin coconut oil. This provides intense hydration to dry skin, resulting in a soft, smooth texture.

  1. b) For oily skin 

The astringent characteristics of ACV allow it to clear any undesirable dirt, dangerous germs, and dust from the pores on the skin’s surface.

This aids in the unclogging of skin pores, the reduction of the size of large and damaged pores, and the increase of blood circulation to skin cells. 

After cleansing, wipe the face with apple cider vinegar diluted in filtered water in a 1 to 4 ratio. This remedy is extremely beneficial for treating acne and reducing excess oiliness and sebum secretions.

3) Apple cider vinegar encourages hair growth – 

ACV can improve blood circulation, which promotes hair growth. This is because ACV contains a plethora of beneficial elements for hair health, such as potassium and Vitamin B, which can aid in improved blood and nutrient flow to hair roots. 

4) Other Apple cider vinegar benefits –

Other apple cider vinegar benefits include improved digestion, insulin regulation, relief from high blood sugar and diabetes symptoms, and protection of cardiac functions. 

However, it should be noted that ACV can only benefit those with diabetes mellitus and heart conditions if taken moderately and in a highly diluted form with water.

Side effects Apple cider vinegar

Nutritionists and health experts advise consuming no more than one tablespoon of ACV per day and diluted with water. 

Too much acid in the body can impair the functioning of vital organs such as the stomach, liver, and kidneys.

Apple cider vinegar consumption 

Simply diluted with water, it has a strong odor that can cause nausea, vomiting, and other digestive issues.

The best way to consume apple cider vinegar is to dilute it in filtered water, then add honey and ginger to taste. 

When consumed on an empty stomach in the morning, this nourishing apple cider vinegar drink improves the body’s physical fitness and metabolism. Thus, aids in the burning of excess fat, the provision of energy for all activities, and the maintenance of healthy body weight.

However, there have been numerous reports of apple cider vinegar, when consumed as a diluted drink, causing health issues such as flatulence, constipation, and severe nausea, as well as migraine and dizziness. This is due to its unpleasant acerbic odor and tart flavor.

Apple Cider Vinegar pills  

These are essentially apple cider vinegar supplements in the form of tablets and capsules. They contain apple cider vinegar in its dehydrated form.

They are commercially available, either with only ACV or with certain bioactive components of spices such as turmeric and cayenne peppers.

People who are unable to tolerate the smell and taste of liquid ACV can take these apple cider vinegar pills daily. 

Before taking these pills, consult with a doctor to determine the proper dosage based on pre-existing health problems, as it may interfere with other medications.


Apple Cider Vinegar reduces sugar cravings and stimulates detoxification, which leads to fat reduction in our bodies. It has also been proven to minimize scarring and cure acne. It’s chock-full of beneficial bacteria and enzymes. Apple cider vinegar can assist your liver to cleanse and improve circulation. It contains acetic acid, which destroys microorganisms and relieves throat infections and irritation. However, If you’re thinking about using apple cider vinegar for health reasons, check with your doctor to determine if it’s good for you. 

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