benefits of apple cider vinegar

You can prepare Apple cider vinegar by crushing apples and squeezing the liquid from it. then add yeast and bacteria to the liquid to enable fermentation. The sugar in the liquid transforms into alcohol. The acetic acid forming bacteria, called actobacter, converts the alcohol into vinegar. ACV tastes sour due to acetic acid and malic acid present in it.

Generally, ACV, both in filtered and unfiltered form is readily picked up from the market without venturing into preparation of the same at home.

Nutrition information

100 gm. of ACV provides 22 calories of energy, 73 mg potassium, 5 mg Sodium, Iron 1% of RDA, and Magnesium 1% of RDA. ACV contains pectin, vitamins B,1,2 and 6, biotin, pantothenic acid, niacin, folic acid and vitamin C, and small amounts of calcium and phosphorous.

The best way to consume ACV

ACV is preferable in its unprocessed and unfiltered form because of the main ingredient amino acid based cob web like substance known as “mother” vinegar settles down in the liquid. The ‘mother’ vinegar is most beneficial to health. It is the “mother” in ACV which contains lot of enzymes, minerals and pectin that are beneficial to health.

Branded varieties of both filtered and unfiltered ACV are available in the market. The unfiltered vinegar bottle must be shaken well before use to reap the benefit of the mother vinegar.

ACV is mostly used for its flavor by adding it to various cooked food items. But it has many health benefits, if consumed alone with water or with any other juice or honey.

Health benefits of Apple cider vinegar

ACV is found to provide many health benefits. Some are:


ACV is anti-glycemic and lowers the blood sugar level. Acetic acid in it inactivates the enzyme disaccharidone and reduces digestion and prevents breaking of the carbohydrates into sugar. This prevents the blood sugar level from rising fast.

hot Acv


Acetic acid present in ACV reduces the LDL cholesterol and triglyceride levels. By this the overall risk of heart disease is also reduced.

Stomach disorder

Pectin in ACV helps as a remedy for stomach ailments by consuming a teaspoon of ACV with a glass of water. The antibiotic properties in pectin soothes the intestinal spasms. It cures the bacterial infection in the stomach and stop diarrhea.

Stuffy nose

Cider and apple
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Potassium content in ACV dilutes the mucus. Acetic acid prevents growth of germs causing infection responsible for congestion in the nose. You can dilute ACV in water for various benefits. The water mix of ACV relieves stuffy nose by cleaning the sinus drainage system. By cleaning the lymph nodes, it reduces allergy and cures sore throat and headache.

Weight loss

Acetic acid acts against appetite and reduces retention of water and increases metabolism in the body. The digestion of starch slows down due to the acetic acid. In addition, it reduces the intake of calories and helps in reduction of weight. Since acetic acid in ACV also reduces cholesterol and triglycerides level, you can achieve significant reduction in body weight.

Bad breath

By gargling ACV with some water, the odour causing bacteria is killed and bad breath vanishes. Incidentally it cleans and whitens the teeth.


Energy boost

Amino acids in ACV act as antidote for the lactic acid accumulated in the body. Accumulation of lactic acid is due to fatigue. Potassium and enzymes in ACV removes fatigue in the body. To get such energy boost it is enough to drink a mix of two teaspoon of ACV with a glass of water.

Heart burn

The low acids in the stomach is corrected by the consumption of ACV mixed with water. ACV mixed in water also reduces heartburn. However people with stomach ulcer should not consume ACV.


By balancing the ph. level in the body ACV helps the overall detoxification. It also detoxifies the liver and stimulate better functioning of the cardiovascular system.

Warts and skin ailments

Warts are “benign epidermal proliferations or tumors some of which are viral in origin- Medical dictionary”. On application of ACV superficially on the affected parts of the body, ACV cures skin irritation and remove warts.

It is always better if you consume ACV by mixing it with water, honey or any other fruit juice. Consuming ACV separately has the potential to corrode the esophagus lining of the stomach and the tooth enamel by its acidic contents. Exclusive consumption of ACV lowers the potassium level and reduces the bone mineral density. Since the basic ingredient in ACV is acetic acid, never consume ACV concentrate.

If you are under medication for diabetes or heart related problems, consume ACV after medical supervision only. This is because ACV can interfere with the effects of the medicines.

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.