The best home remedy for excess weight

What is apple cider vinegar and which nutrients does it contain?

The fruit sugar in apple juice is converted into acetic acid by yeasts and bacteria. This produces apple cider vinegar with its typical taste and intense aroma. Acetic acid bacteria ferment the juice over several weeks into an unfiltered, living health product. 

Through this fermentation process, apple cider vinegar contains many nutrients such as enzymes, vitamins, minerals and trace elements: vitamin A and its precursor beta‑carotene, B vitamins, vitamin C, vitamin E, potassium, magnesium, iron, sodium, calcium, iodine, zinc, copper, fluoride and selenium. 

The beneficial mechanisms attributed to apple cider vinegar are based on centuries of experience. It is said to improve blood flow properties, stimulate metabolism, strengthen the immune system, lower blood sugar and cholesterol levels, reduce inflammation, improve problematic skin and promote shiny hair. 

What digestive health benefits does apple cider vinegar offer?

Apple cider vinegar can activate digestion by stimulating the production of saliva, stomach acid and digestive juices, and by optimising the digestion of fats and carbohydrates. 

In addition, acetic acid stimulates the release of digestive enzymes trypsin and lipase, which can relieve constipation and heartburn and reduce bloating and flatulence. Better digestion is a prerequisite for optimal nutrient utilisation and thus for a longer lasting feeling of satiety, which can contribute to weight loss. 

Can apple cider vinegar regulate blood sugar and help with diabetes?

A study of people with type 2 diabetes or insulin resistance showed that vinegar after a high‑glycaemic meal such as mashed potatoes can lower post‑meal blood sugar. Studies have shown that apple cider vinegar can improve insulin sensitivity after carbohydrate‑rich meals by up to 34%. 

Taking two tablespoons of apple cider vinegar before bed, according to another study, resulted in a four percent lower blood sugar the next morning. Furthermore, apple cider vinegar can reduce the HbA1c value ('long‑term blood sugar', i.e. the average blood sugar over the past eight weeks), which is particularly important for people with diabetes. 

By gently regulating blood sugar, apple cider vinegar helps prevent blood sugar fluctuations and therefore sugar cravings. It also supports fat breakdown: apple cider vinegar helps maintain a normal insulin level, whereas high insulin levels inhibit the breakdown of fat tissue. 

Apple cider vinegar can positively affect blood lipid levels: a series of trials showed that vinegar reduced triglyceride levels while increasing the 'good' cholesterol (HDL). 

How does apple cider vinegar affect acid‑base balance and skin condition?

Although unfiltered apple cider vinegar tastes acidic, it acts as alkaline in the body. The organic acids in the vinegar are metabolised for energy, so that after metabolism only the alkaline minerals, such as potassium and magnesium, remain. Apple cider vinegar helps balance the acid‑base equilibrium and can prevent excessive acidity. 

Apple cider vinegar is also a natural alternative to chemical anti‑dandruff treatments. Its high acetic acid content can displace harmful yeasts on the skin that are often responsible for dandruff and restore a healthy bacterial balance on the scalp. 

Smart ways to use apple cider vinegar: tips for health, wellbeing and the household 

• Apple cider vinegar should be used in its natural, unheated form. Only then is it an enzymatically very active and living product. Filtering and pasteurisation reduce the vinegar's potential benefits.
• Pay attention to product quality. Your apple cider vinegar should never be a mixture of concentrated juice and cheap vinegar, and it should come from organically grown apples in the region. The sometimes unsightly suspended particles come from the mother of vinegar. This accumulation of acetic acid bacteria, minerals and vital substances as well as enzymes is a quality feature of the unfiltered product.
• To avoid irritating the mucous membranes in the digestive tract, apple cider vinegar should always be diluted with water. Traditionally, one to two teaspoons of unfiltered organic apple cider vinegar are taken with a glass of water on an empty stomach 15 minutes before breakfast. You can also take the drink 15 minutes before other main meals of the day. If necessary, the vinegar drink can be sweetened with half a teaspoon of honey.
• Apple cider vinegar can also be used as an ingredient for salads or as a seasoning. Soups and smoothies can be refined with a dash of apple cider vinegar.
• You can also make apple cider vinegar yourself. Fill a glass flask halfway with apple must and "inoculate" it with some apple cider vinegar. Cover the jar with a thin cotton cloth, place it in a quiet, warm spot and shake it daily. After some time the vinegar can be skimmed off and bottled. The mother of vinegar can be reused to make more apple cider vinegar.
• Undiluted apple cider vinegar can be used to relieve itching from insect bites or to aid wound healing.
• Mix one teaspoon of apple cider vinegar with a cup of cold water to use as a facial toner. Soak a cotton pad or cosmetic wipe with this mixture and gently rub it over your face. Then continue with your usual skincare products.
• For quickly greasing hair, dry itchy scalp and dandruff, apple cider vinegar can be used as a rinse by pouring it over the hair after washing. Mix one teaspoon of apple cider vinegar with a cup of water and apply to the hair. Rinse with clear water after a short exposure time.
• A foot bath with apple cider vinegar is a remedy for sweaty feet and kills bacteria responsible for odour. Adding salt has a sweat‑binding effect and is said to support the action of acetic acid. Add one cup of apple cider vinegar and half a cup of salt to one litre of warm water. Soak the feet for five to ten minutes. The foot bath should be repeated at least twice a day.
• Drinking water with apple cider vinegar is not for everyone. Therefore there are also dietary supplements with apple cider vinegar powder. This can be a good alternative for people with a sensitive stomach. Most capsules contain about 500 milligrams of apple cider vinegar extract, some additionally apple pectin and apple fibres. Most apple cider vinegar supplements also contain vitamin B1, B2 or B6, vitamin C, folic acid or biotin.
• If you consume pure apple cider vinegar regularly, rinse your mouth with water and do not brush your teeth immediately afterwards. The acids in the vinegar can damage tooth enamel.
• People with gastrointestinal conditions (e.g. damaged stomach lining as in gastritis) or chronic heartburn should not use apple cider vinegar. Also avoid it if you have fructose intolerance or an allergy to components of apple cider vinegar. If your potassium level is low, apple cider vinegar is not recommended as it can inhibit potassium absorption.
• Apple cider vinegar can interact with prescribed diabetes medications. Talk to your treating doctor if you have diabetes and intend to use apple cider vinegar.
• In general, using apple cider vinegar during pregnancy is allowed, but it is recommended to have the amounts to be taken checked by a physician beforehand.

Apple cider vinegar is much more than just a salad dressing and offers a range of positive health effects. With these tips you too can soon enjoy the surprising effects of this refreshing apple cider vinegar drink on your wellbeing!