Apple cider vinegar has been a home remedy in cooking and medicine for centuries. By now, you’ve probably heard of a friend taking a morning shot of it. Or you’ve seen a commercial for Goli gummies. The apple cider vinegar fad has been around for quite some time, and for good reason. Its popularity has soared due to its incredible healing properties. It’s a powerful tool no matter your health goal: whether it’s losing weight, healing digestion, clearing your skin or boosting your immunity, to name a few. Here’s your apple cider vinegar crash course to learn more about what it’s good for and how you can incorporate it into your wellness plan. 

Detoxification and weight loss

One of the main reasons people turn to the supplement is its weight loss benefits. It’s effective in enhancing results when coupled with a diet and exercise plan.  Studies found that when compared to a control group, dieters who incorporated apple cider vinegar lost more weight, had lower blood triglycerides and had a decreased appetite. One study found the decrease in appetite caused by apple cider vinegar caused participants to eat 200-275 less calories throughout the day without even trying. When used daily, it can be a tool to help you see results faster.

Acetic acid found in the vinegar has strong detoxifying properties. It helps the body rid itself of toxins and optimizes digestive function. This means another notable benefit is preventing bloating. Bloating can make you feel weighed down and is often confused with weight gain. A daily serving can help treat and prevent it. 

Immune boosting properties of apple cider vinegar

Apple cider vinegar offers antibacterial, antiviral and antifungal properties. It’s powerful at fighting harmful pathogens before they make you sick. It also prevents bacteria from multiplying, helping you heal faster from sickness. A daily dose of the vinegar in the morning gives you a significant immunity boost. Also, while we navigate COVID-19, it wouldn’t hurt to find or make a household cleaner with apple cider vinegar as an active ingredient.

Skin health

Because of its detoxifying and antibacterial properties, apple cider vinegar is great for skin health when. When ingested, it flushes out toxins, helping to clear the skin. Some research shows it can even be diluted and applied topically as part of a skincare and hair care regimen. It kills bacteria that causes blemishes, balances the skin’s pH, and brings moisture back to dry skin and hair. 

Diabetes management and prevention

Apple cider vinegar is proven to regulate blood sugar levels and prevent insulin spikes after eating carb-heavy foods. In one group, it reduced post-meal blood sugar levels by 31.4%. This is healthy for anyone, but especially someone who is diabetic or pre-diabetic. It can be a powerful tool to manage diabetes and isn’t invasive or complex. 

Tips for using apple cider vinegar

  • Whatever you do, don’t drink it straight from a glass. Over time, drinking it undiluted  can damage tooth enamel because of the acidity. Either take a small shot out of the bottle’s cap or about a tablespoon. Or, pour a shot into a glass of water and sip through a straw.
  • When shopping, buy an unfiltered variety. Check the bottle to make sure it says “with the mother.” Brands that don’t say this are more filtered and you lose a lot of the beneficial enzymes. A go-to brand for many is Bragg’s, and you can find it at most grocery stores.
  • If you can’t handle the taste, you can order it in capsule form to make it easier. Also, apple cider vinegar gummies are a yummy addition to a vitamin routine that both adults and kids will enjoy.
  • Make a salad dressing to sneak it into your diet. Try this simple recipe with apple cider vinegar, honey, dijon mustard and olive oil.