Apple cider vinegar – Types, Benefits and Side effect

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Apple cider vinegar is made out of fermented apple juice by crushing and squeezing out the juice

Bacteria or yeast are added to the juice to begin the alcoholic fermentation process. During this process, the sugars are converted to alcohol.

In the second fermentation step, the alcohol is then converted into vinegar by acetic acid, which is responsible for forming bacteria.

This process begins when the apples are loaded into a machine where they are crushed and the juice separated. 

The material is then stored in a tank where the first fermentation process begins. Only after the first fermentation process is complete it is moved to another tank where the second fermentation happens. 

Commercially sold apple cider vinegar tastes sweet and crisp but due to the fermentation process,  the vinegar gives strong smell & sour taste.

People can consume apple cider vinegar in a reasonable amount. But, we must remember that we need to restrain ourselves from consuming a large amount of apple cider vinegar and then gradually increase the amount based on the tolerance level.

What are the types of apple cider vinegar?

Types of Apple Cider Vinegar

The choice of apple cider vinegar depends on the way they are produced.

Some of the types of apple cider vinegar are:

Apple cider vinegar with the mother

The apple cider vinegar with the mother is a globally hit product. The mother in this context refers to the good bacteria that is used to produce vinegar. 

The mother is formed when the fermentation process is extended. This extended period of time allows the collection of yeast and acetic acid bacteria in the vinegar.

The mother is also believed to break down food particles with the help of enzymes present in them. 

The mother can be seen as a cloudy appearance in the apple cider vinegar.

Filtered apple cider vinegar

Filtered apple cider vinegar is when the vinegar undergoes a filtration process. This filtration process removes the mother. Such apple cider vinegar is amber coloured. 

Unfiltered apple cider vinegar

Unfiltered apple cider vinegar is a type of vinegar that hasn’t been over processed or strained. Due to the presence of bacteria in the vinegar, the colour, acidity, and taste change.

Raw apple cider vinegar

Raw apple cider vinegar is unpasteurized. As the name suggests, it is raw and has minimal processing. Such apple cider vinegar does not undergo pasteurization, filtration, or other chemical processing. Even artificial flavour is not added to improve the taste.

Organic apple cider vinegar

Organic apple cider vinegar is marked by authenticity and claims to be free of chemicals. The organic apple cider vinegar may be filtered or unfiltered. The colour of the organic apple cider vinegar changes based on the filtration process.

Even though there are many types of apple cider vinegar, it is best to buy a product that follows a few production procedures and maximizes the product’s effectiveness.

How much apple cider vinegar can be consumed? 

One or two tablespoons of apple cider vinegar should be diluted with water to lessen the effects of causes. The consumption of apple cider vinegar should be increased gradually according the individual’s tolerance level.

Benefits of Apple cider Vinegar:

Apple cider vinegar is a staple in the kitchen in many households worldwide. It has a stellar reputation for the numerous health benefits it boasts to offer are as follow:

The fermentation process of apple cider vinegar contains bacteria which are added to make the alcohol turn into acetic acid. Apple cider vinegar contains around 5-7 % of acetic acid. The acetic acid present in apple cider vinegar is responsible for the healthful substance. 

Apple cider vinegar fails to offer vitamins or minerals. But it has a small quantity of potassium, amino acids, and antioxidants.

The organic and unrefined apple cider vinegar contains a substance called a mother which is a shred of protein, enzymes, and other gut-friendly bacteria that give the product its distinct appearance. Because of the fermentation process, it is responsible for the health benefits it offers.

But there are minimal or no studies to prove this claim.

Kills harmful bacteria

Vinegar can help kill pathogens and harmful bacteria. Vinegar is used as a cleaning or as disinfectant agent. 

Vinegar is also used as a food preservative as it prevents the growth of bacteria that spoils the food. It is a natural way to preserve food. 

Some years ago, vinegar was also used to clean wounds.

Lowering blood sugar levels and preventing diabetes

The most convincing use of Apple cider vinegar is type two diabetes is marked by high blood sugar levels which are caused by insulin resistance or the inability of the body to produce insulin.

People who suffer from diabetes benefit from Apple cider vinegar by keeping their blood sugar levels in check. Apple cider vinegar is a promising ingredient that improves insulin sensitivity and lowers the blood sugar response after a meal.

Aids in weight loss

One of the most important reasons many people consume Apple cider vinegar is the belief that it would aid with weight loss. Many people look to shed a few pounds by consuming apple cider vinegar as it helps to reduce the satiety.

Boosting skin health

Another important reason many people consume Apple cider vinegar is the skin health benefits it tends to offer. Apple cider vinegar is commonly used to treat skin conditions like dry skin.

 The skin is acidic in nature. Apple cider vinegar could balance the natural pH level of the skin thus improving the skin barrier which protects the skin.

 Theoretically, the antibacterial properties present in apple cider vinegar would help prevent skin infections and other skin conditions. Worldwide many people use apple cider vinegar as a face wash or as a toner.

 The reason or the belief that people do so is because of the bacteria present in apple cider vinegar. However, people with sensitive skin complain that apple cider vinegar causes skin irritation.

 Therefore, it is better to take advice from a doctor before using apple cider vinegar on damaged or sensitive skin. 

Used as a detox

The idea behind the detox is to understand that apple cider vinegar has the mother in it. Which helps to flush toxins out of our body and the mother is full of good bacteria that are good for the gut. 

Usually, the body is able to detoxify itself naturally. There is no scientific evidence to support that apple cider vinegar plays a role in helping the body detoxify. 

Apple cider vinegar (1tbsp) should be diluted in 300ml of water in order to consume as detox in the morning.

Improve gut health

Apple cider vinegar is believed to do wonders for the gut. This is because of the mother present in it. Many people take a small quantity of apple cider vinegar before consuming heavy meals as it helps to raise stomach acid levels to aid digestion.

Natural deodorant 

Apple cider vinegar contains antibacterial properties. Because of this, people claim that apple cider vinegar can eliminate bad odour. 

However, there is no research to prove the claim. But it is worth taking a shot at it.

 We can mix equal parts of apple cider vinegar and water to make a deodorant spray.

By doing so we get a natural odor neutralizer. Sometimes people mix Epsom salt with apple cider vinegar to get rid of bad smelling feet.

Keeps the hair shiny

People believe that apple cider vinegar can remove product buildup in the hair. Rinsing hair with apple cider vinegar can detangle hair and add shine to it. 

Mixing equal parts of water and apple cider vinegar gives us a natural hair wash. Pouring the mixture on the hair and leaving it for a few minutes before washing can provide visible results in a quick time.

But for people with sensitive skin, it is recommended to dilute the solution further as the apple cider vinegar is acidic in nature.

Helps with prevent Sunburn

Apple cider vinegar can be used in several ways to treat sunburn. Most people dilute apple cider vinegar before applying it to the skin. The ratio of dilution is not specified.

Some of the ways in which apple cider vinegar is used to treat sunburns are:

  • Fill the diluted solution in a spray bottle and spray it on the sunburned area of the skin.
  • Dipping apple cider vinegar in a washcloth and patting it on the sunburned area of the skin.
  • A cool bath with apple cider vinegar in water. 

It is important to understand that undiluted vinegar can cause burns. Diluting apple cider vinegar before applying it to the skin is mandatory. 

Helps to fight fungus

Apple cider vinegar is a proud owner of anti-fungal properties. The presence of anti-fungal properties is useful to fight against fungal infections. 

Apple cider vinegar is a natural remedy for toenail fungus. Soaking the feet in diluted apple cider vinegar in warm water can prevent the growth of fungus.

The vinegar content would help kill pathogens and the bacteria present in the body. Vinegar was used traditionally for disinfecting and treating ear infections.

Enhances circulation

Using apple cider vinegar on the skin can promote blood circulation and prevent the growth of bacteria on the skin.

Diluting the apple cider vinegar before applying can reduce the chances of developing skin burns. Applying apple cider vinegar on the skin can reduce the symptoms of psoriasis and shingles. 

Treating warts 

Warts are common. Even though they don’t cause any harm, people prefer them to be removed from their skin.

Vinegar has been used for many years to treat warts. Apple cider vinegar withstands the test of time as it is believed to treat warts.

The acid in vinegar kills bacteria and viruses present on the skin. It helps in burning and destroying the infected part of the skin causing the wart to fall.

All a person needs is a cotton ball, apple cider vinegar, and water to treat warts. Soak the cotton ball in apple cider vinegar and water. Apply it gently to the targeted part of the skin and leave it overnight. 

Even though there is no scientific proof for the claim, people believe this to be an effective method to treat warts.

Treats poison ivy

With minimal and nonscientific evidence, people believe that apple cider vinegar can wave poison from the skin. If the rash is mild, people usually treat it with home remedies.

People feel that applying apple cider vinegar can help manage symptoms of poison ivy rash. Usually, the rash caused by poison ivy goes away in a few days. If there is no improvement, people are advised to consult a medical professional.

Bones and teeth health

Apple cider vinegar has an abundance of essential nutrients like calcium, magnesium, and potassium. These nutrients are beneficial for the bones.

Apple cider vinegar mixed with water can offer impressive bone and teeth benefits if consumed in the right quantity.

This would help minimize the chances of developing joint pains. When the bones are strong and healthy, there are lesser chances of developing a bone-related disease.

Keeps off bugs and flees

Apple cider vinegar doesn’t kill fleas. It can help repel them. This is because the bugs and flees do not like the smell. We can create a natural bug repellent spray using vinegar or apple cider vinegar.

Using organic or raw apple cider vinegar would provide a stronger effect. 

Helps with seasonal allergies 

Apple cider vinegar is believed to boost the immune system. 

Our bodies have a natural defence mechanism to fight against foreign agents which can cause harm to the body. This natural defence system is called the immune system. 

Mixing apple cider vinegar water and consuming it regularly is believed to cure allergic symptoms.

Aid with heart health

Research conducted on apple cider vinegar suggests that the vinegar could improve heart health. However, the research is not conducted on humans.

 These research studies show that Apple cider vinegar lowers LDL cholesterol and triglyceride levels in the body. When LDL cholesterol accumulates in the arteries, it causes heart problems.

By lowering the LDL cholesterol level in the body, apple cider vinegar aids heart health.

Helps with PCOS

PCOS is an imbalance of hormones that occurs in women when they reach reproductive age.

PCOS results in impaired insulin sensitivity in women, which leads to blockages in the fallopian tubes. Apple cider vinegar improves insulin sensitivity, helping your system move more glucose out of the bloodstream and into your cells.

As we read about the benefits of consuming apple cider vinegar many reports tell us that apple cider may also cause some side effects.

Side effects of consuming too much apple cider vinegar

Consuming more apple cider vinegar can cause

Delayed stomach emptying

Limited studies show that consuming apple cider vinegar would reduce the rate at which the food moves from the stomach to the digestive tract.

When this process is slowed down, the absorption of nutrients from the food that goes into the blood is also delayed.

Lower potassium levels and may cause bone loss

There is no valid proof to prove that apple cider vinegar can lower potassium levels in the body or cause any damage to the bones.

However, there was one case report recording bone loss and low potassium levels due to excessive consumption of apple cider vinegar. 

Tooth enamel

Acidic food is proven to damage the tooth enamel. Research shows that acid content present in vinegar may damage tooth enamel.

Burns or Acidity

Due to its strong acidic nature apple cider vinegar can also cause burns on the skin for some people, if applied directly without diluting.

Diluting apple cider vinegar is a must before applying it to the skin to avoid irritation.

To sum up

Apple cider vinegar can offer a wide profile of health benefits. It is important to monitor the quantity consumed.

Consuming small doses of apple cider vinegar offers a lot of potential benefits to the body. Consuming more quantities can do harm than good because of the acid content in them.

For consumption or applying it on the skin, it is recommended to dilute the solution to reduce the triggers of harmful effects.

Most people around the world talk highly of the benefits apple cider vinegar has to offer, but there is minimal evidence to prove the claims.

It is recommended to consult a doctor to know about the benefits of apple cider vinegar and know about the precautions before consuming it.

Choosing the right type of apple cider vinegar and consuming it in the right quantities may offer health benefits.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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