Apple Cider Vinegar: Lose Weight, Prevent Diabetes And Benefits For Skin And Hair

The vinegar apple cider has a number of health benefits. It contributes to weight loss , has an antioxidant, protects the liver, prevents diabetes and cramps, has a diuretic action, improves joints and digestion .

You can make vinegar from any sugar that your food contains, such as apple, grape, raspberry, passion fruit, sugar cane, kiwi, orange, tangerine, mango, honey, molasses, rice, malt, corn, wine, alcohol , among others.

In the case of the apple version, the fruit undergoes a fermentation process by yeasts and by beneficial bacteria called acetobacter. Natural sugars are converted to alcohol and then converted to acetic acid. The typical concentration in apple cider vinegar is 5% acetic acid and 95% water, plus some minerals, vitamins, and phytochemicals, such as polyphenols, that help provide its distinctive flavor and many benefits.

Apple cider vinegar has more beneficial substances than other vinegars. It contains acetic acid, enzymes, and catechins quercetins, which are antioxidants, soluble fiber traits, beta-carotene, and minerals, especially potassium.

Main nutrients in apple cider vinegar

Apple cider vinegar has good amounts of acetic acid. This acid inhibits the action of several carbohydrate-digesting enzymes, including amylase, sucrase, maltase, and lactase. Therefore, it is a natural blocker of starch and sugar absorption. When these enzymes are blocked, carbohydrates pass directly through the digestive tract. In this way calories are eliminated without being absorbed, contributing to weight gain.

Acetic acid also improves muscle performance and recovery after workouts . Also, the substance causes glucose to be slowly released into the blood, which helps prevent diabetes. It also has good amounts of quercetin. It is important because it has antioxidant action, improves immunity and helps reduce the effects of histamine, a substance that causes inflammation and allergy symptoms. Other substances present in vinegar that have antioxidants are catechins.

Apple cider vinegar has fiber traits, such as pectin, which provides a feeling of fullness, absorbs fat and improves intestinal transit. The food also has beta-carotene, which prevents vision problems and protects the skin, and potassium, which is essential for cell function.

nutrientsApple cider vinegar – 30 ml
calories6 kcal
carbohydrates0.28 g
sugar0.12 g
football2 mg
iron12.06 mg
magnesium1 mg
match2 mg
potassium22 mg
sodium1 mg
five0.01 mg

Source: United States Department of Agriculture table

Proven benefits of apple cider vinegar

Helps to lose weight

A University of Arizona study, published in the journal Diabetes Care, found that after eating two tablespoons of apple cider vinegar diluted in water before lunch and dinner, participants lost an average of two kilos in one month.

This is because this vinegar helps reduce insulin spikes and glucose levels after carbohydrate-rich meals. Insulin spikes are the enemies of weight loss because when carbohydrates are rapidly absorbed by the digestive system, the level in the blood rises suddenly. Therefore, the pancreas releases so much insulin in one go that blood glucose levels drop, leading to reactive hypoglycemia and subsequent feelings of hunger.

On the other hand, the seasoning has natural acetic acid, which blocks the absorption of starch and sugar. When these enzymes are blocked, carbohydrates pass directly through the digestive tract, behaving like insoluble fibers, which cannot be digested. Therefore, many calories that would be absorbed are eliminated.

Prevent diabetes

Apple cider vinegar helps prevent disease by reducing glucose levels and, consequently, insulin spikes after carbohydrate-rich meals. When insulin is produced and released in the body in large amounts, leading to spikes, some tissues and organs begin to reduce their response and need even more insulin to store the same amount of glucose. This process is called insulin resistance, which, if not reversed, can be a symptom of type 2 diabetes.

Decrzases the stiffness of the joints

Apple cider vinegar improves stiffness since acetic acid has a chelating action, eliminating mineral crystals that are deposited in the joints.

Improves digestion

This benefit is due to the fact that apple cider vinegar is fermented and is rich in enzymes, so it lasts less time retained in the stomach and can also improve acidity and reflux .

Protects the liver

Apple cider vinegar contains malic, lactic, and citric that support liver health and also make it more effective at processing toxins, helping the body eliminate them more quickly.

Good for the skin

A tablespoon of apple cider vinegar diluted in a 300 ml glass of water can be used as a skin tonic. This mixture helps to reduce excess oil from the skin and also acne.

Muscle ally

The acetic acid in vinegar helps convert glucose into glycogen , which is stored in the muscles and liver as a source of energy for the day to day. Glycogen is used quickly by the body and does not turn into fat. The more glycogen, the more energy , so the muscles become more efficient, which facilitates recovery after training and physical activity.

Apple cider vinegar benefits in a cancer prevention study

Preliminary studies with guinea pigs have found that apple cider vinegar may be able to kill cancer cells or slow their growth. However, research in humans did not return the same result , including a study that linked apple cider vinegar to an increased risk of bladder cancer.

Apple cider vinegar used in beauty

Apple cider vinegar for hair

Apple cider vinegar is always popularly mentioned as an alternative for brittle, porous or oily hair . In fact, it does not act directly on these problems, but it works as a cream enhancer for this purpose . The pH of damaged hair is alkaline and the wear can be so much that the treatment cream cannot set well on the hair. In these cases, apple cider vinegar can help, as it seals the product in the hair. Apple cider vinegar contains acidic pH, which contributes to the closure of open cuticles. By closing the cuticles with apple cider vinegar, the hair loses frizz and gets shine, because the light will be reflected more evenly.

Ideally, use apple cider vinegar all over the hair and you can even apply it to the roots because it has antifungal and cleaning action, which leads to an improvement in dandruff in people with this predisposition.

To use it, simply mix a tablespoon (soup) of apple cider vinegar in a cup of hot filtered water. Spray this mixture all over your hair after cleansing, then apply your treatment cream strand by strand. Let it sit for three to five minutes, with a thermal cap or cloth soaked in warm water. Lastly, rinse using diluted vinegar water.

Don’t worry, because the smell will be completely disguised by that of the nourishing mask. The water with diluted vinegar that you will apply last should be cold, to help further seal the cuticles.

Apple cider vinegar for the skin

Although there are no studies that demonstrate these effects, apple cider vinegar has some properties that can be interesting for the skin.

Apple cider vinegar contains acetic acid, a substance with antibacterial properties that can have an antiseptic effect, promoting the eradication of bacteria that lead to acne .

It is also good for pimples , because it has a pH very similar to the skin that maintains the natural bacterial flora, inhibiting the imbalance in the growth of bacteria that cause acne.

This maintenance of pH can also be interesting to restore the synthesis of proteins and essential fatty acids of the skin, avoiding the oiliness.

Apple cider vinegar also contains alpha-hydroxy acids that can act by removing dead cells from the surface of the skin, and promoting a gentle exfoliation to accelerate the desquamation of epidermal cells, having an adjunctive effect in the whitening of the skin. spots .

However, you must be very careful when using apple cider vinegar due to its very acidic pH, which can damage and cause hypersensitivity and even skin allergies . The apple cider vinegar to be used must be organic, unrefined, diluted with water in a ratio of one part vinegar to four parts water. And after applying it, rinse your skin very well. Ideally, use it once a day for facial cleansing.

Recommended amount of apple cider vinegar

The studies with apple cider vinegar were carried out with a consumption ranging from two to four tablespoons per day , diluted in water. Therefore, the average recommendation is two tablespoons of apple cider vinegar, about 30 ml daily.

How to consume apple cider vinegar?

Apple cider vinegar can be eaten in salads or added to water or juice. To obtain the recommended amount, an alternative is to put a teaspoon of vinegar in the lunch salad, another in the dinner one and add the rest in a glass of water or juice. The vinegar can be heated during the preparation of the recipe. The important thing is that you avoid its pure consumption.

It is important to purchase an organic, unpasteurized, and unfiltered apple cider vinegar . The ideal vinegar has a thin layer that is where enzymes and fermentation processes beneficial to the body float.

Comparison of apple cider vinegar with other types

nutrientsApple cider vinegar – 30 mlwine vinegar – 30 mlBalsamic vinegar – 30 ml
calories6 kcal6 kcal28 kcal
carbohydrates0.28 g0.08 g5.45 g
sugartwelve and twelve g0 g4.78 g
football2 mg2 mg9 mg
iron12.06 mg12.13 mg12.23 mg
magnesium1 mg1 mg4 mg
match2 mg2 mg6 mg
potassium22 mg12 mg36 mg
sodium1 mg2 mg7 mg
five0.01 mg0.01 mg12.03 mg

As you will see in this nutritional table, there are not many relevant differences between apple cider vinegar and other types. However, the former has advantages when compared to the others.

As a result of apples, this vinegar has phytochemicals such as catechins, which have a strong antioxidant action, and quercetin, which also acts as an antioxidant and improves immunity, and also helps reduce the effects of histamine, a substance It causes symptoms of inflammation and allergy.

On the other hand, the apple version has traces of pectin and beta-carotene. All vinegars have acetic acid.


People who suffer from ulcers should avoid consuming apple cider vinegar. Those with stomach problems have to do a lot of restrictions on a daily basis and should not consume too much vinegar. It is also recommended that these people avoid sour juices, sodas, condiments, tea, and coffee. This is because these foods can irritate the stomach.

The risks of excessive consumption of apple cider vinegar

Consuming too much apple cider vinegar can lead to gastric irritation . Animal studies indicate that significant amounts of this product cause damage to the stomach, duodenum and liver, due to its acidity.

The acidity of vinegar can reach the point of changing the pH of the blood and cause metabolic acidosis, a condition that can be fatal. However, the problem only occurs when vinegar is consumed in large quantities, such as a whole bottle in a single day.

Additionally, large amounts of vinegar can, in theory, interact with diuretics, laxatives, and medications for diabetes and heart disease.

Benefits of apple cider vinegar for skin and hair

Apple cider vinegar has a number of health benefits. It is a powerful natural anti-inflammatory that has in its composition more than 93 nutritional components, vitamins, minerals, enzymes, amino acids, pectin and beta-carotene. It is rich in vitamin E, which is a powerful antioxidant and antidepressant.

In addition to improving health, apple cider vinegar can also be used to cosmetically treat skin and hair . Its greatest advantage is due to the fact that apple cider vinegar has a pH equal to that of our skin and hair (slightly acidic), which makes it perfectly compatible with these.

Benefits of apple cider vinegar for hair

For dry hair : The cuticles of the hair are open and therefore it becomes dry, rough, full of frizz and voluminous. The pH of a hair is generally more alkaline. To make hair look healthier, it is good to invest in products that contain acidic pH to close the cuticles. Apple cider vinegar has this necessary acidity to close cuticles and keep hair shiny, smooth and with less volume.

To close the hair cuticles : After washing your hair. Usually a tablespoon of apple cider vinegar is mixed in the conditioner (the amount needed for the length of the hair). The amount of vinegar should be less than that of the conditioner. Massage into hair, leave for 3 minutes and rinse.

To give shine : Apple cider vinegar balances the pH of the hair and also adds shine. For this, mix a tablespoon of apple cider vinegar in a glass of water. After you have washed and conditioned your hair, apply the mixture, remove excess water and do not rinse, let it dry naturally. Do this every time your hair feels dull.

To cleanse the scalp : Due to its antifungal properties, apple cider vinegar cleanses the scalp, which improves flaking . Mix water and vinegar in the same proportion, enough to clean your scalp. Rub in a circular motion and rinse. Then wash your hair normally; it is as if it were a prewash.

For oily scalp : Add a tablespoon of apple cider vinegar to your shampoo. This will balance the pH of the shampoo, which improves the greasiness.

For hair loss : Due to its anti-inflammatory and antifungal properties, apple cider vinegar helps treat problems such as dandruff , seborrhea, dermatitis, excessive oiliness, and hair loss. With a cotton ball, apply the vinegar directly to the scalp, only at the root of the hair, avoiding the lengths and ends. Leave 10 minutes and wash your hair normally.

Benefits of apple cider vinegar for the skin

For acne / oiliness : Due to its acidity, when apple cider vinegar is applied to the skin, the pores tend to close and the oiliness of the skin is reduced and acne is improved . In a cup of water, add two tablespoons of apple cider vinegar. Dip a piece of cotton wool, remove the excess and apply to the face after washing it with a special soap for your skin, morning and night. Soon after, apply sunscreen or moisturizer.

You can also make a clay mask: Mix white or green clay with apple cider vinegar and make a paste. Apply it all over your face. This mask will clean pores, detoxify, improve acne and blemishes. Let it sit for 10 minutes and wash your face with water only.

For itching and skin lesions : Due to its bactericidal action, it restores the acidity of the skin and improves itching and wounds. You can use pure vinegar or diluted with water.

For dry hands : As it balances the pH of the skin, apple cider vinegar improves dryness. Mix apple cider vinegar and moisturizer in the same proportion and apply it to your hands daily.

For skin blemishes : Apple cider vinegar is a natural skin whitening agent. To do this, put the apple cider vinegar in a glass, cut an onion in half and dip the onion surface in vinegar. Let it soak for 10 minutes. After that, take the onion part and rub it on the stain, let it rest for 10 minutes on the skin and rinse. Do this every day. The result should appear in two weeks.

As a deodorant and underarm bleach : You can also use apple cider vinegar as a deodorant. In addition to preventing odor, it also helps to lighten the skin in the armpit. You can apply apple cider vinegar directly under your arm with the help of a cotton ball.

On the feet : For tired feet : This mixture will help relieve pain and relax your feet. In a bowl, mix 1 cup of sea salt, 1 cup of vinegar, and 3 drops of lavender essential oil . Mix everything with enough warm or hot water to cover your feet. Let your feet soak for about 15 to 20 minutes.

For foot odor : Combine 2 parts water to 1 part vinegar, and soak the feet. You can add 3 drops of essential oil of tea tree , or thyme, to the water; this helps to alleviate the odor. You can also use a mixture of 4 cups of water, 4 cups of vinegar, and 1 ½ cup of baking soda dissolved in the liquid. Soak your feet for 15-20 minutes.

For nail fungus : Mix two parts water to one part vinegar and soak your feet for 15 minutes, every day. Apple cider vinegar helps because it has antifungal properties.

Tone the skin : Apple cider vinegar has astringent properties useful for treating skin conditions such as psoriasis and inflammations. It also tones the skin and reduces the appearance of fine lines and wrinkles. Make 50 ml of green tea and add a spoon of apple cider vinegar, apply the mixture with a cotton ball on the skin. You can also choose thyme tea.

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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