The 4 benefits of apple cider vinegar and how to consume it daily

If there is one piece of advice that comes up more than any other on social networks, it is to consume apple cider vinegar, a liquid which, according to different nutritionists and studies, could have beneficial effects on the health .

Among them, it resonates to improve digestion and metabolism, help lose weight, stabilize blood sugar levels and even have more energy during the day.

But, Is it really a good product for the body? What are its advantages? And how should it be consumed?

Cider vinegar is a product that can be found in supermarkets and in specialized stores: it is a fermented liquid from crushed apples rich in acetic acid, flavonoids, vitamins and minerals.

They also contain polyphenols, which provide antioxidant and anti-inflammatory properties for the body.

According to the Spanish nutritionist Blanca Garcia-Orea The best apple cider vinegar that can be purchased for consumption is the one who has “the mother of vinegar”. These are the “good” bacteria and yeasts that remain in the liquid after fermentation.

This is what would reinforce the positive effects on the body.

In this linethe 4 benefits of consuming apple cider vinegar for the body are:

1. Control blood sugar. Apple cider vinegar can significantly reduce sugar levels after eating food, which is said to help improve metabolism and control weight. This, according to a study published in European Journal of Clinical Nutrition .
2. Reduces “bad” cholesterol. Cardiovascular health may benefit from apple cider vinegar, according to a series of studies published in Journal of Food Science . In them, this product was linked to the reduction of LDL cholesterol.
3. Helps improve digestion. Apple cider vinegar can regulate intestinal flora thanks to the organic acids and prebiotics it contains in its composition. They can aid digestion and prevent constipation.
4. Helps to lose weight. According to some research, apple cider vinegar can increase satiety during the day, so people who want to lose weight can use it as an ally (and not the only treatment) for this purpose.

Anyway, This product should be consumed with caution. And as it is an acid, its excessive consumption can affect the stomach mucosa or tooth enamel, and cause problems such as reflux, dental wear, among others.

Furthermore, according to an article in The New York Times the doctors consulted suggested that apple cider vinegar may interact with certain medications (like some for diabetes and hypertension) and reduce potassium in the blood.

The Nutrition Academic Carol Johnston, Arizona State University he said The New York Times that The most important thing is to dilute the apple cider vinegar in water.

And that’s it If the person drinks it undiluted, they are exposed to bodily harm, such as the esophagus mucosa, gastric mucosa, among others.

In this sense, the expert declared that “One or two tablespoons” is correct and is the maximum to consume per day. And hopefully this will be done through an ampoule, because even if the product is diluted in water, it can still erode tooth enamel.

On the other hand, according to the experts consulted by Infobae the ideal is consume apple cider vinegar 20 minutes before meals or up to 20 minutes after.

The method of preparation is Simply mix a tablespoon of apple cider vinegar in a tall glass of water.

However, Dr. Chris Damman, associate professor of gastroenterology at the University of Washington also mentioned that it is not strictly necessary to consume this product diluted in water. Instead, he said that A “safer and tastier” method is to use it in cooking.

“Toss it in salad dressing or sushi rice, pair it with olive oil as a spread on bread, or add it to a refreshing soft drink.” If there’s a health benefit, chances are you’ll get it that way too.