Яблочный уксус: польза для здоровья, как использовать и побочные эффекты

Яблочный уксус - натуральный консервант и дезинфицирующее средство. Это обычное домашнее средство для лечения проблем с пищеварением, кожных заболеваний, бородавок, вшей, перхоти и боли в горле. Это популярная пищевая добавка для похудания, контроля уровня сахара и холестерина, снижения высокого кровяного давления и повышения иммунитета.

Уксусная кислота, фенолы и пробиотические бактерии в ACV могут быть ответственны за его предполагаемую пользу для здоровья. В этой статье обсуждаются некоторые из заявлений о пользе ACV для здоровья, способы его использования и его возможные побочные эффекты.

Что такое яблочный уксус?

Яблочный уксус (ACV) получают путем ферментации яблочного сока ( Malus domestica ). Ферментированный сок (или сидр) содержит этиловый спирт, который превращается в уксусную кислоту микробом под названием Acetobacter (1).

Непастеризованный или органический ACV содержит микробы. Эти микробы, такие как дрожжи и бактерии, также известны как «мать» и богаты ферментами и белками. Они придают ACV характерный мутный вид и обеспечивают организм пробиотиками.

Яблочный уксус также содержит минералы, витамины, полифенолы и молочную, лимонную, яблочную и уксусную кислоты (2). В исследовании сообщалось, что галловая кислота и хлорогеновая кислота были доминирующими фенольными соединениями в исходном яблочном уксусе (3). Уксусная кислота (5%) - активное соединение ACV. Также он отвечает за характерный резкий запах и кислый вкус. Это может быть причиной многих предполагаемых преимуществ для здоровья (1).

Неофициальные данные свидетельствуют о многих заявлениях об ACV. Давайте исследуем научные исследования, стоящие за этим.

Каковы преимущества яблочного уксуса?

1. Может обладать антимикробными свойствами

Традиционно ACV использовался в качестве пищевого консерванта и дезинфицирующего средства (4). Это может помочь предотвратить порчу пищи, поскольку предотвращает рост бактерий, таких как кишечная палочка (1), (5).

В исследовании сообщается, что ACV проявляет противогрибковые свойства против грибка Candida (6). В другом отчете о случае ACV использовался для лечения вагинального кандидоза у женщины (7). Яблочный уксус обладает противомикробными свойствами. Однако необходимы дополнительные исследования, чтобы понять его терапевтическое применение.

2. Может улучшить пищеварение.

«Мать» в ACV - это пробиотик. Пробиотики помогают улучшить микробную популяцию кишечника (8). Существуют научные доказательства того, что употребление ферментированных продуктов может помочь сохранить здоровье кишечника (9). Эти полезные бактерии помогают обеспечивать организм питательными веществами, а также предотвращают рост патогенов. Пробиотические бактерии снижают воспаление, повышают иммунитет, а также могут улучшить психическое здоровье (10), (11).

ACV содержит уксусную кислоту. Исследования на животных показали, что уксусная кислота может быть использована для лечения язвенного колита (12).

Недостаточно информации, чтобы определить, помогает ли ACV в лечении кислотного рефлюкса. Исследование выявило разрыв между анекдотическими утверждениями и эмпирическими данными относительно использования ACV для лечения симптомов пищевода (13).

3. Может способствовать похуданию.

Противовоспалительные и противожирные свойства ACV могут предотвратить ожирение и связанные с ожирением сердечные осложнения, вызванные диетой с высоким содержанием жиров. Это было обнаружено в исследованиях на крысах (14). Другое исследование на крысах, получавших диету с высоким содержанием жиров, показало, что ACV может снизить риск ожирения из-за своей антиоксидантной активности (15).

Результаты исследований на животных показали, что ACV обладает значительной антигиперлипидемической активностью у крыс с гиперлипидемией (высоким уровнем холестерина) (16). Потеря веса наблюдалась у крыс, получавших ACV. Их липидные параметры также были согласованными (16).

В других исследованиях у испытуемых, которые употребляли яблочный уксус в течение восьми недель, уровень вредных жиров или липидов был ниже (17).

Согласно японскому исследованию, уксус также был эффективен против ожирения (18). Результаты исследования показали, что потребление уксуса снижает массу тела (потерю веса), массу тела, висцеральный жир и уровни триглицеридов в сыворотке у тучных японцев (18).

В другом исследовании уксус также усиливал чувство насыщения после хлеба у здоровых людей. Это может помочь в борьбе с ожирением (19). Другое исследование утверждает, что использование уксуса может помочь снизить постпрандиальную гликемию (20).

Тем не менее, научное сообщество разделяет мнение об эффективности ACV в снижении веса. Следовательно, нам нужны дополнительные исследования в этом отношении.

4. Может улучшить здоровье сердца

Исследования на животных показали, что уксус может снизить уровень триглицеридов и холестерина в крови (21). Пищевая уксусная кислота снижает общий холестерин и триацилглицерин в сыворотке у крыс, получавших диету с высоким содержанием холестерина (21), (22), (23).

В исследовании проанализировано влияние уксуса на кроликов с гиперхолестеринемией (22). Уксус снижает большинство биохимических параметров, таких как холестерин, С-реактивный белок (CRP) и аполипопротеин A (ApoA), что может увеличить риск сердечно-сосудистых заболеваний, таких как атеросклероз (22).

Hypertension or high blood pressure may lead to heart problems. Vinegar was also found to reduce blood pressure in rats (24), (25). These preliminary studies on animals need to be confirmed in humans.

5. May Help Manage Diabetes

Studies on diabetic mice have revealed that ACV can lower blood glucose levels (26). In healthy subjects, ACV could lower blood sugar levels and insulin response after a meal (20). However, in subjects with diabetes, it does not delay gastric emptying (27).

Most studies claim that vinegar lowers blood glucose levels (28), (29), (30). However, other studies state that vinegar could be more effective in regulating blood sugar levels in healthy individuals than those with diabetes (31).

6. May Boost Skin Health

Apple cider vinegar contains alpha-hydroxy acids, including lactic and malic acids. These acids have been used extensively in skin care (32).

Lactic acid improves skin hydration (32), (33). It also gently exfoliates skin (sloughs off dead skin layers), improves skin texture, and helps reduce fine lines by boosting cell renewal (34), (35). Lactic acid is also reported to treat dark circles and hyperpigmentation when combined with trichloroacetic acid (36).

Studies reported that vinegar in a cream base improves atopic dermatitis in mice (37). Anecdotal evidence suggests that ACV may help relieve symptoms of psoriasis, including itching and scaly patches. However, there is no scientific data to back this claim.

ACV has antimicrobial activity. It may help in treating acne-prone skin. However, more research is warranted in this area.

The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.

7. May Improve Immunity

ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.

However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).

8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms

A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).

Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).

These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.

Dosage And How To Use

Anecdotal remedies suggest ingesting 1 teaspoon to 2 tablespoons (10–30 ml) of ACV per day. It can be mixed with water and taken or can be added to salad dressings and marinades. Below, we have discussed ACV recipes targeted for specific health concerns (none of these have been backed by research; consult your doctor before trying any):

Digestion

What You Need

• 15-30 mL ACV
• 1 glass of water

Process

Mix the ACV in water and drink it before meals.

Weight Loss

What You Need

• 15-30 mL ACV
• A few drops of lemon juice
• 1 glass of water

Process

Mix the ACV in water and drink it on an empty stomach early in the morning.

Polycystic Ovarian Syndrome (PCOS)

What You Need

15 mL ACV

Process

Drink one tablespoon of ACV everyday for around 3-6 months.

Hair Rinse

What You Need

• 10 mL ACV
• 1 tablespoon honey
• A few drops of lemon juice
• Water (as needed)

Process

Mix all the ingredients in water and use this as a hair rinse after shampooing. The vinegar smell would vanish gradually.

Skin Toner

What You Need

• 10 mL apple cider vinegar
• 10 mL rose water
• 20 mL water

Process

1. Mix all the ingredients in water. Dip a cotton ball in this mixture and dab it evenly on your skin. You can also spritz it on your face. Use diluted ACV as concentrated ACV can cause skin burns or irritation.
2. Use a moisturizer after this step.

Mouth Wash

What You Need

• 15 mL apple cider vinegar
• 30 mL water

Process

Use diluted vinegar as a mouthwash. Swirl it around for 20-30 seconds and rinse with water afterwards. This will kill the bacteria in the mouth and keep bad breath at bay.

You can try using ACV in these ways and experience results. However, ACV may also cause side effects in some people.

Apple Cider Vinegar Side Effects

Apple cider vinegar is relatively safe to consume. However, its acidic nature may cause a mild burning sensation in the throat and stomach.

It may cause damage to the tooth enamel and cause dental erosion (43).

In a study, prolonged consumption of ACV had caused hypokalemia (potassium deficiency) in a woman (44).

The topical application of undiluted vinegar can lead to skin burns and irritation (38), (45).

ACV may also cause nausea, acid reflux, burping, flatulence, and irregular bowel movements (46), (47).

Conclusion

Traditionally, apple cider vinegar has been used for cooking, preventing food spoilage, and disinfecting surfaces and vegetables. There are a few preliminary studies that suggest that it is antidiabetic, antihyperlipidemic, antimicrobial, and anti-inflammatory.

Anecdotal remedies have exaggerated its health benefits. There is some gap between its medical claims and scientific data. Hence, you may use ACV, but with caution. Consult your doctor if you have more queries.

Expert’s Answers for Readers Questions

Can I drink apple cider vinegar every day?

There have been reports that prolonged intake of ACV may be harmful to the bones as it interferes with calcium absorption. Hence, do not take it every day.

When should you drink apple cider vinegar?

Generally, it is consumed before meals, but it can be taken anytime.

How does apple cider vinegar detox your body?

There is not enough data to support the claim that ACV detoxifies the body. However, it contains antioxidant and anti-inflammatory compounds that may help.

How much weight can you lose with apple cider vinegar in a week?

There are no studies available currently about the parameters involved.

What does apple cider vinegar do for your hair?

It has been suggested that it balances the pH of the scalp and helps remove dandruff.

Does ACV affect urine?

No studies have been done in this aspect.

How many times a day can you drink ACV?

ACV can cause adverse effects like nausea and acid reflux when consumed frequently or in excess. Hence, do not take it more than thrice a week or once a day.

What are the benefits of apple cider vinegar and honey?

Anecdotal remedies suggest that ACV with honey may help with weight loss and improve digestion.

How long does it take to detox with apple cider vinegar?

Home remedies suggest that ACV takes about a week to detox your body. However, there is no scientific proof to back this claim.

Which apple cider vinegar is best for weight loss?

ACV with the mother is suggested to be good for weight loss.

Is apple cider vinegar good for kidney stones?

There is very less research in this regard. Hence, it is important to consult a doctor.

Is it OK to drink apple cider vinegar on an empty stomach?uestion

Yes, you can. But practice caution as it may cause side effects like nausea.

Does apple cider vinegar give you energy?

ACV may help regulate blood sugar levels. This may offer energy.

How do you protect your teeth with apple cider vinegar?

You can have ACV in a diluted form. You can also use a straw to prevent the ACV from damaging the enamel of the teeth.

Does apple cider vinegar make you poop?

Folk remedies recommend ACV as a cure for constipation. However, it is known to cause diarrhea when consumed in excess. There is no concrete research to substantiate its claims.

47 sources

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