6 Reasons Why You Should Add Apple Cider Vinegar To Your Diet


Wherever there is a conversation about healthy food and natural remedies, apple cider vinegar is there. It is a renowned kitchen staple that works wonders for your body. People have been using it for centuries in food and medicine.

Apple cider vinegar has countless health-supporting properties, such as antimicrobial and antioxidant. It cures several diseases and helps you maintain a healthy lifestyle. Preventing infection, removing toxins, and shedding body weight are just side jobs of this wonder ingredient.

You can use this vinegar in several ways- in soups, salads, sauces, and drinks.

What Is Apple Cider Vinegar?

Apple cider vinegar is a vinegar made from apples. Too much information, right? Sugar in apples is converted into acetic acid by a process called fermentation. Acetic acid is the main ingredient of vinegar, giving it its signature smell and sour taste.

You may find apple cider vinegar in two forms: filtered (a clear liquid) and unfiltered. The unfiltered one deemed ‘mother’ contains proteins, bacteria (helpful), and enzymes. These all make it appear cloudy. The people seem to think all the medicinal prowess of vinegar lies in this ‘mother.’

Why Should You Use Apple Cider Vinegar In Your Diet?

While there is no extensive research backing the all-cure claim, apple cider vinegar has its fair share of health benefits. The acetic acid present in vinegar draws several advantages to your health. Here are a few reasons why you should use apple cider vinegar regularly.

1. Lowers Blood Sugar Levels

The most notable benefit of apple cider vinegar is its ability to regulate glucose and insulin level in your body. A small study published in Diabetes Care suggests that having apple cider vinegar (2 tablespoons) at bedtime reduces the blood sugar level by 4% the following morning.

Type 2 diabetes is characterized by insulin resistance, causing an increase in blood sugar levels. As per a study, ACV increases insulin sensitivity by 19-34% during a high-carb meal. Thus, it decreases the blood sugar level and regulates the insulin response.

2. Helps In Weight Loss

Helps In Weight Loss

Aiding weight loss tops the list of apple cider vinegar benefits. It promotes the feeling of satiety (fullness), making you eat lesser calories and hence losing weight. According to a study, having apple cider vinegar with a high-carb meal results in 200-300 fewer calories consumed.

Combined with healthy life choices- healthy diet, exercise, sleep- ACV works wonders in shedding some extra weight.

3. Decreases Cholesterol Levels

Another common benefit of apple cider vinegar is that it lowers cholesterol levels. It contains antioxidants, which aid in regulating body cholesterol. According to a study, apple cider vinegar reduces LDL (bad cholesterol) and increases HDL (good cholesterol).

Apple cider vinegar also regulates blood pressure. With the combined effects on cholesterol and blood pressure, ACV is perfect for your heart’s health.

4. Clears Your Skin

Being the cure-all it is, apple cider vinegar is magic for your skin too. It clears your skin and reduces acne blemishes. Apple cider vinegar keeps your skin ph at an optimum level, ensuring its health and nourishment. It also possesses anti-aging properties.

ACV is beneficial in several skin conditions, such as dry skin, eczema, or psoriasis. It relieves the irritation and itching caused by psoriatic patches. You can use apple cider vinegar as a facial toner for clear and healthy skin.

‘Apple cider vinegar is a great product for many health and skin benefits.’ ~Michael Shapiro, MD, a clinical instructor at Icahn School of Medicine at Mount Sinai Hospital.

5. Kills Bacteria

Apple cider vinegar has antimicrobial properties. Thus it kills harmful pathogens, including bacteria. That is why apple cider vinegar is used for disinfection, cleaning, treating fungus, etcetera.

Apple cider vinegar is a renowned remedy for toenail fungus (onychomycosis). It is a common fungal disorder that discolors and thickens the skin around the toes. Apple cider vinegar wards off the fungus with its antimicrobial properties and acidic nature.

Apple cider vinegar works wonders in preserving the food for longer times. It inhibits the growth of e.coli bacteria, thus preventing food spoilage.

6. Improves Digestion

Besides several other benefits, apple cider vinegar also improves digestion. It reduces bloating, prevents heartburn, and enhances the production of digestive enzymes. Thus, adding apple cider vinegar to your diet can benefit your gut health.

How To Add Apple Cider Vinegar To Your Diet?

Here are a few ways you can incorporate apple cider vinegar into your diet:

1. Apple cider vinegar drink

The most common way to consume ACV is to have an apple cider vinegar drink. Mix a tablespoon of apple cider vinegar with eight ounces of water, and our drink is ready! The best time to drink apple cider vinegar is early morning or right before a meal. This way, it works its best to promote weight loss.

2. Add to different dishes

If the taste and smell of vinegar are too much for you, you can try out other ways. You can include apple cider vinegar in several recipes, such as salads, soups, and marinade.

3. Apple cider vinegar tonic

Make a glass of fruit juice (of your own choice). Add a tablespoon or two of apple cider vinegar with a spoonful of lemon juice. The fruit juice masks the tangy taste of vinegar and provides additional benefits of fruits.


Apple cider vinegar is an ancient remedy. People have been using it for centuries to improve health. There is a huge room for further research regarding several said benefits of apple cider vinegar. But, studies have shown the potential benefits of vinegar- and acetic acid- for human health.

Moderation is the key here. Using excessive vinegar may result in adverse effects, affecting your teeth, throat, and stomach. With a balanced diet, exercise, and better health choices, apple cider vinegar will be a plus for your health!

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