What Are The Benefits Of Pure Raw Unfiltered Apple Cider Vinegar?

You've heard the saying "an apple a day keeps the doctor away," but many claim apple cider vinegar surpasses the raw fruit in healing powers. Drizzled on salads, diluted in a beverage, swallowed in tablet form, or applied topically, apple cider vinegar believers boast its use as a natural healing tonic for numerous medical applications including losing weight and fighting the common flu.

The Raw Difference

Apple cider vinegar, or ACV, is made from crushed, fermented apples. Unlike commercial preparations, the raw, unfiltered varieties are not distilled. The high heat of distillation destroys certain enzymes, and trace minerals may be lost through evaporation. Because they are unfiltered, raw varieties also contain the "mother of vinegar," a membrane composed of yeast and bacteria that forms during fermentation.

Weight Loss and Blood Sugar Control

A 2004 study published in "Diabetes Care" found that drinking 2 tsp. of ACV diluted in water daily helped minimize participant glucose and insulin fluctuations. A 2007 "BMC Gastroenterology" study found that ACV helped slow the digestion process. While small, these studies suggest that the properties of vinegar -- not necessarily unique to ACV -- help slow the rise in postprandial glucose and insulin. Theoretically, these effects may also help curb appetite and promote weight loss.

Infection Fighting and Skin Health

Acetic acid, the main component of ACV, lowers the pH of the surrounding environment, rendering it inhospitable for certain bacteria and yeast. A 2007 "Journal of Food Protection" study showed that vinegar holds bactericidal properties, which may help fight certain infections. Applied to the skin, the antibacterial properties may help fend off certain forms of acne. ACV added to bath water has been shown to relieve the itch of psoriasis by replacing lost skin acids.

Cholesterol Lowering

A 2006 "British Journal of Nutrition" study and a 2008 "Pakistan Journal of Biological Sciences" study showed that ACV helps raise HDL cholesterol while lowering both LDL cholesterol and triglycerides in rats. The authors propose pectin, a soluble fiber found in apples, binds cholesterol particles in the small intestines for excretion in the feces. Acetic acid is also thought to prevent the formation of cholesterol in the liver, thus lowering overall blood cholesterol.

Considerations

While preparations vary, ACV typically contains 5 percent acidity. The high acidity may be dangerous in large or repeated doses, potentially causing damage to tooth enamel and tissue in the throat. Excessive consumption may also lower potassium levels and increase risk of osteoporosis due to calcium loss. According to the Natural Medicines Comprehensive Database, reliable information on ACV is lacking; therefore, conclusions cannot be drawn on its safety nor effectiveness.