Apple cider vinegar is a type of vinegar made from fermented apple juice. It’s rich in acetic acid, which has been shown to have various health benefits.
Apple cider vinegar is a popular home remedy for many conditions. Here are some science-backed benefits of apple cider vinegar.
1. May Kill harmful bacteria
Apple cider vinegar has antimicrobial properties. This means it can kill harmful bacteria or prevent them from growing.
One test-tube study found that apple cider vinegar was effective at killing Escherichia coli and Staphylococcus aureus, two types of harmful bacteria (2).
Another study found that apple cider vinegar was effective at killing Candida albicans, a type of yeast that can cause infections in the mouth, throat, and genitals (3).
2. Lowers cholesterol and improves heart health
Apple cider vinegar may help lower cholesterol and improve heart health.
In one study, rats that were fed an apple cider vinegar diet had lower levels of bad cholesterol and triglycerides than rats that were not fed the diet (4).
Another study in humans found that those who took vinegar with a high-carb meal had lower levels of triglycerides and bad cholesterol after the meal than those who did not take vinegar (5).
3. May help manage diabetes
Apple cider vinegar may help manage diabetes.
One study in rats found that apple cider vinegar helped lower blood sugar levels after a high-sugar meal (6).
Another study in humans found that taking vinegar with a high-carb meal reduced blood sugar spikes compared to taking no vinegar or taking a placebo (7).
4. May promote weight loss
Apple cider vinegar may promote weight loss.
One study found that rats given vinegar had lower body fat than rats that were not given vinegar (8).
Another study in humans found that those who took vinegar with a meal had lower blood sugar levels and felt fuller than those who did not take vinegar (9).
5. May have anticancer properties
Apple cider vinegar may have anticancer properties.
One test-tube study found that vinegar inhibited the growth of cancer cells (10).
Another test-tube study found that apple cider vinegar caused cell death in human breast cancer cells (11).
However, it’s important to note that these studies were done in test tubes and not in humans. More research is needed to understand how apple cider vinegar may affect cancer in humans.
6. Contains polyphenols
Apple cider vinegar contains polyphenols, which are plant compounds that have antioxidant effects.
In one study, rats given apple cider vinegar had higher levels of antioxidant compounds in their blood than rats that were not given vinegar (12).
7. May boost hair health
Apple cider vinegar may boost hair health.
One study found that vinegar helped increase hair shine and reduced frizz when used as a hair rinse (13).
Another study found that vinegar helped reduce dandruff when used as a scalp treatment (14).
8. Easy to incorporate into your diet
Apple cider vinegar is easy to incorporate into your diet. It can be used in salad dressings, marinades, and as a natural cleaning agent.
You can also take it as a supplement. Look for supplements that contain at least 5% acetic acid.
To avoid damaging your teeth, be sure to dilute apple cider vinegar with water before consuming it.