Apple cider vinegar (ACV) has long been claimed to have numerous health benefits, from aiding digestion to curing diseases. While some benefits are based on tradition and anecdote, others are supported by research, although not all claims are conclusive.
Is apple cider vinegar safe?
ACV is generally safe for most people when consumed in moderation, especially unpasteurized versions with "the mother," which contain antioxidants and probiotics beneficial for gut health. A typical serving is one tablespoon diluted in 8oz of water.
However, those with acid reflux, ulcers, or kidney disease should consult their doctor, as the acetic acid may cause irritation or interact with certain medications. Additionally, acid can erode tooth enamel, so it should be consumed carefully.
Can it help with blood glucose levels and diabetes?
Some research suggests ACV may help control blood sugar levels, especially in people with type 2 diabetes. A 2023 study found that two tablespoons of ACV daily improved blood sugar levels, cholesterol, and weight.
However, experts like Dr. Dan Bessesen caution that the effects are modest and should not replace diabetes medication, as long-term benefits are not yet established.
Can it help with weight loss and digestive issues?
ACV is popularly believed to aid weight loss and digestion. Some studies show it may reduce calorie intake by promoting satiety, but the evidence is weak. For digestive issues, ACV may support gut health, but its effectiveness is mostly anecdotal. Balanced nutrition and lifestyle changes are more effective for weight management.
Is topical apple cider vinegar good for hair and scalp care?
ACV has been used for scalp conditions like dandruff and psoriasis, with some dermatologists reporting improvements. Dr. Jeff Donovan recommends diluting ACV and applying it to the scalp as a clarifying agent. However, studies on its efficacy for skin and scalp conditions are limited, and the exact mechanisms behind its benefits are unclear.
Source: The Guardian
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