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Apple cider vinegar

What advantages does apple cider vinegar have for your health?


Maybe an apple a day keeps the doctor away, but is a dish of apple cider vinegar included in the proverb?

Celebrities and social media influencers have been promoting the idea that apple cider vinegar, a beverage produced by fermenting apples, can aid in reducing bloating, sugar cravings, and weight reduction.

However, is apple cider vinegar really as healthy as these assertions suggest?

For further information, we chatted with wellness dietician Lindsey Wohlford.


What is vinegar made from apple cider?

There are probably only one or maybe two components listed on the ingredient label for apple cider vinegar: water and apple cider vinegar.

However, apple cider vinegar is made up of a variety of ingredients.

“Probiotics, polyphenols, carbs, potassium, acetic acid, and water are all present in apple cider vinegar. Additionally, Wohlford notes that it has very little micronutrient content.

According to her, the body may be affected by a few of the ingredients in apple cider vinegar.


  • Killing dangerous germs can be aided by acetic acid.
  • Probiotics strengthen our microbiome’s beneficial bacteria.
  • As an antioxidant, polyphenols can lessen the harm that free radicals do to cells.



What advantages does consuming apple cider vinegar offer?

Numerous health claims about apple cider vinegar seem almost too fantastic to be true. But do they really?

Wohlford laments, “Unfortunately, the majority of these are untrue or our research is insufficient to determine their benefits with certainty.”
That does not negate the benefits of apple cider vinegar, though, as supported by science. Apple cider vinegar, according to Wohlford’s research, may:


  • maintain appropriate blood sugar levels
  • decreased levels of cholestero
  • because it contains probiotics, it helps to maintain a healthy microbiota.

Are there any risks of drinking apple cider vinegar?

Because apple cider vinegar is acidic, it should be diluted before consumption. By combining it with water or another liquid, you can dilute it.

According to Wohlford, using apple cider vinegar on a daily basis or without diluting it can have adverse effects like:

loss of dental enamel esophageal lining damage upset stomach

According to Wohlford, apple cider vinegar can also alter the way that some medications affect your body. Before including apple cider vinegar into your diet, she advises seeing your physician.

In addition, find out from your doctor if consuming apple cider vinegar is safe while undergoing cancer treatment. Wohlford advises patients to “always talk with your doctor and care team before starting any supplement.”

How should apple cider vinegar be consumed?

Let’s discuss how to include apple cider vinegar in your diet now that we are aware of its advantages and disadvantages.

“Apple cider vinegar is regarded as safe for consumption in small amounts, aside from the noted risks,” according to Wohlford.

Wohlford offers these safe methods for consuming apple cider vinegar if that’s your preference.

When cooking, use apple cider vinegar.

Looking for ways to add apple cider vinegar into your recipes? Wohlford suggests it can be used in:

  • salad dressings
  • sauces
  • marinades
  • pickling

When cooking, use apple cider vinegar.

Make sure apple cider vinegar is diluted with another beverage before consuming it. Wohlford suggests combining an 8-ounce portion of water, tea, or another beverage with little more than one tablespoon of apple cider vinegar. Avoid exceeding one serving per day.

Exist other methods for obtaining apple cider vinegar’s health benefits?

Not a fan of apple cider vinegar’s flavor? Would you rather wait for more thorough studies on the health effects of apple cider vinegar?

Thankfully, there are alternative ways to obtain the potential health advantages of apple cider vinegar. According to Wohlford, eating a diet rich in whole foods can supply the body with antioxidants, improve digestive health, help with weight loss, help manage diabetes, and lower cholesterol.

For instance, when eating, try to have two-thirds of your plate full of whole grains, fruits, vegetables, beans, nuts, and seeds. Lean animal protein or plant-based protein can make up the remaining one-third.

Wohlford claims that “an evidence-based way to gain all the benefits of using apple cider vinegar is to eat a healthy whole food, plant-based diet.”




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