Apple Cider Vinegar: Benefits, Uses, Dosage, Recipe

History of Apple Cider Vinegar

Vinegar is essentially any alcoholic beverage modified during extended fermentation process. In ancient times people noticed: alcoholic beverages, for example, cider, turn into vinegar, when fermented outdoors.

Apple cider vinegar and wine were repeatedly mentioned in the Bible; they were known to the people of ancient Egypt, Greece and Rome. Vinegar was used to soften meat and … rock!

As a food additive, vinegar has been used from ancient times. The first reference to it dates back to 5000 BC. In Babylon, wine and vinegar were made from figs and dates.

Useful properties of vinegar have long been known. It has been used as an antiseptic for wounds, and it was taken to treat infections.

Great thinker, poet and a great physician of the Ancient East, Abu Ali ibn Sina (better known as Avicenna) in his writings explained healing properties of vinegar with honey, and pointed out how effective it was for removing toxins from the body.

During his conquests, Alexander of Macedon and his warriors quenched their thirst with a mixture of water and sour wine, that is, vinegar. This mixture also served as a means of preventing infectious diseases.

Apple Cider Vinegar Health Benefits

Ancient Greek physician Hippocrates used apple cider vinegar to prevent and treat infectious diseases, ulcers, burns and infected wounds.

In ancient Egypt, Queen Cleopatra used to drink a glass of apple cider vinegar diluted with water after each meal. The queen thought the apple vinegar was one of the main tools for preserving beauty and health. Thanks to apple vinegar Cleopatra maintained her beautiful figure.

In ancient China, the healing qualities of vinegar were also known, although it was derived, as it is nowadays, from rice.

In Japan, vinegar is made from brown rice. It is attributed with the amazing ability to preserve youth, strength and health. One of the most popular Samurai recipes is called “Tomago-Su”. A fresh egg is submerged in a glass of rice vinegar and left for a week.

The egg, or to be exact, its shell dilutes completely with the exception of the transparent membrane. The membrane is then broken so the content is mixed with the vinegar – the magical drink is ready. It is then taken daily in small amounts mixed with warm water.

In India, the most popular ingredient in making vinegar is palm juice, but the common thing about it everywhere is its various healing qualities.

Apple Cider Vinegar Components

Vinegar can be made out of grapes, rice, pears etc, but health wise the most interesting to us is Apple Cider Vinegar (ACV).

Apple cider vinegar has a much better piquancy and nutritional value than common, alcohol based vinegar. It has a mild flavor and aroma and consists of biologically active substances.

ACV contains organic acids together with a number of sugars, aldehydes, phenolic compounds. It also contains esters of trace elements derived from raw materials and formed from the metabolism of acetic acid bacteria during the production and aging of vinegar.

Overall, more than 60 organic compounds are identified in apple cider vinegar. During the culturing process many amino acids are actively synthesized – in studying their composition 16 were identified. That is 3 times higher than the raw product.

Almost all the substances that make up the apple are present in ACV – propionic acid, lactic, citric and acetic acids, enzymes and valuable ballast substances (potash and apple pectin).

Breakdown of the components:

1 medium apple (138 gr.)

Calories81 cal
Water115.8 g
Carbohydrates21.1 g
Protein0.3 g
Fat0.5 g
Dietary Fiber2.8 g
Vitamin A74 IU
Vitamin C8 mg
Vitamin B10,02 mg
Vitamin B20,02 mg
Vitamin B60,07 mg
Folic acid4 mg
Niacin0.1 mg
Vitamin B30.08 mg
Sodium1 mg
Calcium10 mg
Magnesium6 mg
Zinc0.05 mg
Manganese0.06 mg
Potassium159 mg
Phosphorus10 mg
Iron0.25 mg
Copper0.06 mg

Apple Cider Vinegar contains 5% acetic acid and much lower quantity of malic, lactic and various amino acids. They give vinegar antiseptic properties that help prevent and stop the growth of bacteria and fungal infections of the gastrointestinal tract.

Most Useful Elements of Apple Cider Vinegar

Everyone needs adequate amounts of many minerals and vitamins to stay healthy. Experts suggest that people of all ages should consume a variety of nutrients. Here’s good news – Apple Cider Vinegar contains many of them.


Beta-carotene found in ACV is a powerful antioxidant. This vitamin also helps neutralize free radical molecules preventing regeneration of healthy cells into malignant form.


It is an important residual element contained in Apple Cider Vinegar. It’s useful for the entire body and especially for developing healthy bones.

Boron plays a major part in utilization of calcium and magnesium. These are essential elements for maintaining bone mass.


ACV contains the required amount of calcium. This mineral is particularly important for the transmission of nerve impulses and muscle contractions.

If you lack calcium in your diet, the body starts eating away the calcium from your bones. This in turn weakens the skeletal structure making the bones fragile and weak.


One cup of Apple Cider Vinegar, made from fresh apple, contains about 240mg of potassium. Doctors stress the importance of the ratio of sodium and potassium in the body for normal functioning of nervous and muscular systems.

Potassium neutralizes harmful effects of excess sodium in the body and is capable of restoring normal blood pressure. This mineral prevents the accumulation of fluid in the body that occurs as a result of excess sodium.

Enzymes For Proper Digestion And HCl

Enzymes are protein molecules that perform digestion. Enzymes only come from plant food, such as apples and Apple Cider Vinegar.

We should also mention hydrochloric acid. Apple Cider Vinegar encourages normal release of hydrochloric acid which is necessary for digestion. As we age, the amount of hydrochloric acid that the stomach produces diminishes.

In order to normalize the digestive system, people of certain age should start regularly implementing ACV. This is achieved by drinking Apple Cider Vinegar before meals to ease the process of digestion.

Fiber, Iron, Amino Acids

Vinegar, made from fresh apples, contains pectin – a soluble fiber that prevents the absorption of fats. This lowers cholesterol and reduces the risk of cardiovascular disease and hyperextension.

Human body needs iron and Apple Cider Vinegar contains this substance in a fully absorbent compound. This helps avoid iron deficiency – main cause of anemia.

ACV contains residual elements of amino acids that are useful for chemical reactions of the brain and emotional state.

Health Benefits Of Apple Cider Vinegar

Extensive research has proved the promising potential of Apple Cider Vinegar. Regular consumption aid in various health benefits, including body detox, weight loss, lowering of blood pressure to name just a few.

Body Detox

Although the body is equipped to naturally detoxify itself, most people feel that it needs an assist in this present day due to the unnatural high amounts of pollution it is exposed to.

ACV is a great route to go if you want to get on the detox bandwagon. A typical apple cider vinegar detox drink contains 1-2 tablespoons raw, unfiltered apple cider vinegar plus other ingredients.

Ensure your apple cider vinegar is unpasteurized and unfiltered. Raw apple cider vinegar should have “the mother” in it. This is a sediment left over from the fermentation process, which floats at the bottom of the bottle. It shouldn’t be clear like most bottles found in stores.

Whether you’re detoxing for better health or to lose weight, consistent use of the Apple Cider Vinegar adds several health factors to the equation.

Apple Cider Vinegar For Weight Loss

Adding ACV to your to your daily nutrition plan can even hardly be called a diet. This is because if it does help you to lose weight, you don’t really have to limit yourself. Of course,  as far as your food choices are concerned (that doesn’t mean you can binge or some other silly stuff).

Obviously, Apple Cider Vinegar when used for weight loss is not the main food ingredient but rather an addition to your food. It has to be taken before meals or on an empty stomach first thing in the morning and before bed at night.

Apple Cider Vinegar diet should be followed in the following manner. Add one tablespoon of vinegar to a glass of water and drink it half an hour before each meal.

Alternatively, it can be taken twice a day. In the morning on an empty stomach and in the evening before bedtime. Don’t forget to rinse your mouth after taking vinegar because the acids can eat away tooth enamel.

How Come Apple Cider Vinegar Diet Is So Useful For Weight Loss?

ACV is actually very rich in various trace elements such as potassium, sodium, magnesium, iron and it contains a valuable substance, pectin, the main feature of which is to improve digestion and lower blood cholesterol levels. In addition, pectin strengthens blood vessels and prevents many heart diseases.

Also an invaluable element is pro-vitamin A, or beta-carotene, a powerful antioxidant which stimulate the whole body’s immune system. And the presence of enzymes and hydrochloric acid helps to digest food.

Apple Cider Vinegar For Weight Loss

In addition Apple Cider Vinegar does a great job of cleansing the body of toxins, breaking down fat and promoting the development of gastric juice. Thus, not only it contributes to weight loss, but is also able to fight cellulite and has a tonic effect.

In ancient times Apple Cider Vinegar was used to treat many diseases, and nowadays scientists have also confirmed its beneficial effect on health. ACV is able to raise the level of hemoglobin in the blood stream, strengthen blood vessels, combat diabetes and other diseases.

How Science Supports The Apple Cider Vinegar Weight Loss Connection

People who have experienced the apple cider vinegar weight loss correlation have always known what science is now illustrating. Apple cider vinegar helps the people who ingest it to feel a greater sense of satiety, to crave high-calorie foods less, and to gain less weight when they do indulge in those foods.

The scientific studies in support of those statements continue to pile up. The following are just a sampling of the the proof that has been published in respected journals, supporting the apple cider vinegar weight loss connection.

1) The medical publication “European Journal of Clinical Nutrition” published a study in 2005 that detailed how researchers fed varying amounts of vinegar to the participants of the study, as well as some bread, and then interviewed them with regards to the level of satiety they were experiencing – in other words, how full they felt.

As it turned out, their level of perceived “fullness” rose in direct correlation to the amount of vinegar that they ingested.

2) “Diabetes Care” reported a 2007 study which dealt with 11 diabetics who were not currently on insulin treatments. The control group drank water and ate some cheese, and the experimental group drank vinegar and ate cheese. The researchers found that the experimental group had much more stable glucose levels throughout the following day.

3) The publication “Medscape Journal of Medicine” published a review article in 2006 that stated that blood sugar may well be controlled by vinegar, and it may also be useful as an appetite suppressant.

4) “Diabetes Care” also reported, this time in a study published in 2004, that people who drank vinegar and water before eating a meal experienced much better insulin sensitivity than the control group who did not drink the vinegar.

5) Japanese scientists published a fascinating finding in the Journal of Agricultural and Food Chemistry on July 8, 2009. They found that a control group of mice would gain 10% more weight when fed a steady diet of high-fat food than an experimental group of mice that dined on a steady diet of equally high-fat food, but who also had a daily dose of vinegar.

6)Pakistani researchers did an experiment where they mixed apple cider vinegar directly in with the food that both diabetic and non-diabetic rats ate. The rats that did not have diabetes developed lower cholesterol, of both the LDL and HDL variety. The rats that did have diabetes had much lower triglyceride levels.

The evidence is incontrovertible. There is a positive correlation between vinegar and weight loss. It is clear that taking a daily dose of apple cider vinegar helps maintain a healthy weight.

The more studies that are done, and the more respect natural medicine gains in the wider medical field, the more readily the apple cider vinegar weight loss connection will be accepted.

Apple Cider Vinegar for Hypertension

Hypertension, or high blood pressure, is a common malady that should never be ignored. Many people are on medications to remedy their high blood pressure, but these medications are not without their own set of issues. More and more people are turning to natural remedies to treat their hypertension, often with few if any adverse side effects.

Eating a healthy diet that is low in salt or sodium as well as low fat can do much in lowering blood pressure.

Drinking a lot of water (six to eight glasses daily), and making sure you are eating foods high in potassium can help your body in eliminating sodium.

There are certain herbal supplements you can take to help in lowering your blood pressure. Valerian, hyssop, and red clover are just a few.

Some people swear by apple cider vinegar and it certainly seems to have a positive effect on general health, hypertension included. Try a tablespoon of apple cider vinegar daily at breakfast. If you are not a fan of the tangy sharp taste, dilute it with water or mix with a glass of juice.

There is much that can be done simply by making the life changes mentioned above to help control hypertension. Just be sure to monitor your blood pressure and always keep your doctor in the loop.

Lowering Blood Sugar Levels

About 442 million people worldwide suffer from diabetes.

Many of them resort to alternative ways of lowering blood sugar levels, and one of them is using apple cider vinegar.

The question is how useful it really is when it comes to this health problem. The research, published in the journal American Diabetes Association, found that this claim was true.

Participants consumed meals consisting of pastries, butter and orange juice. After meals, they took apple vinegar or a placebo.

The researchers checked blood glucose (sugar) levels 30 and 60 minutes after meals. They found that vinegar significantly lowers blood glucose levels after meals. Several other studies have also come to the same conclusion.

Of course, it can’t magically cure diabetes, but it can reduce glucose levels. It’s not a cure for diabetes, but it’s a safe enough addition to the treatment plan for this disease.

Lowering of Bad Cholesterol

Cardiac ailments are chiefly associated with increased levels of low density cholesterol (LDL) and very low density cholesterol (VLDL), together referred to as “bad cholesterol”.

High level of bad cholesterol in blood leads to their deposition on the walls of the arteries, causing a variety of heart problems, from simple chest pains to cardiac arrest if the arteries get clogged.

The chlorogenic acids present in ACV work by lowering the level of bad cholesterol, thereby preventing their deposition and crystallization in the blood stream.

It has conventionally been used to prevent atherosclerosis by treating hyperlipidemia (high fat content in blood).

It also helps lower cholesterol due to the high content of pectin that inhibits fat absorption. Pectin, combined with beta-carotene anti-oxidants, reduces the risk of cardiovascular disease.

These effects have been successfully tested on rats, but clinical studies on humans are yet to be conducted.

Fighting and Reducing the Risk of Cancer

The acetic acid in Apple Cider Vinegar has anti-tumor properties, which helps to destroy or shrink certain types of cancer cells.

Since symptoms of cancer are generally not seen until very late, reducing the risk of cancer is the best bet.

Research in China has shown that the risk of oesophageal cancer can be significantly reduced by the consumption of vegetable and vinegar.

Potent Biological Effects

Bacteria and other pathogens within the human body also result in many diseases and infections. Apple Cider Vinegar work by rendering the environment unsuitable for pathogenic survival and growth.

This effect has specifically been seen in kidneys, resulting in prevention of kidney-related disorders and urinary tract infections.

The acetic acid seeps into the cell membrane of the pathogenic micro-organism, thereby leading to their death.

Research in Japan has shown Apple Cider Vinegar Pills play a significant role in modulating blood pressure and fat accumulation.

Other  Apple Cider Vinegar Uses

ACV has been used to treat various illnesses for centuries. If one can get past its bitter taste, one can find relief in its healing attributes. Here are some examples.

It can be used to treat angina, flu and cough by gargling the throat with some apple cider vinegar diluted in warm water.

When you contract a cold, your body’s pH factor becomes slightly more alkaline. Since it is acidic, it helps to re-balance the body’s acid level.

In the case of sinus infection, it slows down mucus production and most often eliminates watery eyes because it contains high amount of potassium.

It is great for treating anemia, as it contains iron in a very absorbent form, vitamin B12 and folic acid.

It’s used to fight arthritis, acne, and kidney stones.

Sunburns can be treated by rubbing the affected area with water/vinegar solution. Vinegar PH is strangely very close to skin PH therefore it can be used for beauty purposes.

Rubbing vinegar solution can have a beneficial effect on dry or greasy skin – it becomes smooth, silky and great-looking.

Rinsing your mouth with a weak vinegar solution strengthens gums and breaks down dental plaque.

And rinsing your hair with vinegar solution helps repair tired and brittle hair and also fights dandruff.

It’s essential in normalizing the digestive process.

Natural malic acid acts as a building material, and is connected within the body with alkaline elements and minerals. It produces energy created in the form of glycogen.

Healthful apple cider vinegar also helps to prevent energy imbalance. Traditional healers claim that memory impairment, even chronic fatigue can be treated with apple cider vinegar because it contains large amounts of potassium.

A well-balanced diet helps maintain strength, and the consumption of complex carbohydrates, protein, iron, and foods rich in potassium, helps to improve health and lose weight.

Apple Cider Vinegar Side Effects

Sure, with all its virtues, apple cider vinegar has its own disadvantages and contraindications.

Being inherently acid, apple cider vinegar should not be taken by some people. Those with gastritis, gastric hyperacidity and disorders of the gastrointestinal tract should not use ACV.

So if after starting to implement Apple Cider Vinegar into your diet you begin to experience discomfort, heartburn or stomach pain, discontinue its use.

Vinegar is also contraindicated for people suffering from interstitial cystitis, because acid effects bladder wounds which will only increase pain and frequency of urination.

Also note that you should not use it if you have kidney problems.

It is also recommended to “cycle” the use of apple cider vinegar – that is, take 10 -12 day break every 2 months.

How To Prepare Apple Cider Vinegar At Home

In order not to compromise your health and be confident in the quality of the product, it might be a good idea to prepare Apple Cider Vinegar yourself.

To do this, peel some apples, grate them into pulp and place in an enamel or glass bowl. Fill the pulp with water (1 liter of water per 0.8 kg of apples), add 100 g of sugar – or better yet – honey (for every liter of water).

To enhance the fermentation process, add 10 grams of bread yeast and 20 g of dried black bread.

How To Prepare Apple Cider Vinegar At Home

Leave the bowl uncovered at room temperature of 20-30 C, stirring occasionally. After 10 days, squeeze all the juice out of the pulp using a cheesecloth into a jar with a wide neck.

To improve the taste, 100 g of honey can be added again for every liter of water. After that, cover the bowl with cheesecloth, tie tightly and put in a warm and dark place for re-fermentation.

Check the jar periodically and when the color turns to light shade and fermentation subsides, and it usually happens in 40-60 days, your vinegar is ready.

Filter it again using cheesecloth or gauze, pour into bottles and store in refrigerator.

This simple recipe will give you a powerful boost of energy, help you lose weight and even cure many diseases.

ACV Conclusion

Apple cider vinegar contains all the nutrients and biologically valuable apple ingredients except sugar (glucose and fructose) which are converted under the influence of bacteria into acid.

It’s no secret that ACV is considered one of the richest sources of many vitamins A, B1, B2, B6, C, E, as well as essential trace elements, such as potassium, calcium, sodium, iron, magnesium, etc.

Apple cider vinegar stimulates fat metabolism and is traditionally used to regulate body weight. In addition to being best known as a weight loss agent, it is often used to help reduce various disease symptoms.

When used in moderation, it is remarkably beneficial. If you strive to eat healthy, Apple Cider Vinegar should be one of your staples.

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