Apple cider vinegar, or ACV, is made by fermenting cider derived mainly from red apples. ACV is especially sour due to its acetic acid content. It can be used for cooking or to sprinkle on a salad, but it is more often consumed as a supplement from its reputation as a folk remedy. Combating acid reflex, stimulating digestion and promoting weight loss are some popular reasons to consider ACV. However, like most folk remedies, ACV is not accepted by the medical community as an established treatment for any disease or condition. Consult with your doctor if you suffer from chronic heartburn.
Apple Cider and Fermentation
Apple cider is similar to raw apple juice, but has more pulp because it isn't as finely filtered. Apple cider is usually made from red apples that have low-sugar content and higher acidity, which gives it a more sour flavor than apple juice. ACV is made by fermenting apple cider, which transforms fructose into alcohol and then vinegar consisting of acetic, malic and citric acids. ACV is light brown in color, tastes tart and slightly metallic, and is often sold not pasteurized so you need to refrigerate it once opened. Although acidic, ACV is often promoted as being able to reduce acid reflux.
Acid Reflux
Acid reflux, or heartburn, has a few different triggers, but it ends up with digestive juices splashing from your stomach and into your esophagus, which causes irritation and burning pain. Your stomach juices contain hydrochloric acid and bile, both very corrosive substances. Acid reflux once in a while is not harmful, but chronic heartburn can damage the mucous membranes of your esophagus and lead to scar tissue and less lubrication. ACV effects on people have not been well investigated, but there are many years of anecdotal evidence that suggests it effectively reduces the symptoms of acid reflux in some people. According to "Human Biochemistry and Disease," acetic acid lowers stomach acidity because it is weaker than hydrochloric acid so ACV can have a buffering effect while not reducing the ability of your stomach to digest food to any large degree.
Enhancing Digestion
Some people don't produce enough hydrochloric acid in their stomachs, which results in indigestion, bloating, flatulence and sometimes acid reflux. If you are in this category, consuming ACV may add enough acidity to your stomach to promote better digestion and reduce symptoms. Further, ACV stimulates friendly bacteria within your intestines and may affect nutrient absorption and vitamin production, according to "Biochemical, Physiological and Molecular Aspects of Human Nutrition."
Source of Nutrients
ACV is a good source of vitamins C, B-6 and K as well as potassium according to "Prescription for Nutritional Healing." Vitamin C is a strong antioxidant and needed for collagen maintenance and repair. Vitamin B-6 is important for metabolism, energy production and nerve transmission. Vitamin K is required within your blood to form clots and heal injuries. ACV also contains polyphenols, which may help regulate your blood glucose levels and prevent insulin spikes.
Weight Loss
Based on a 2009 Japanese study published in "Bioscience, Biotechnology and Biochemistry," consuming ACV may be able to promote weight loss and reduce your body mass index (BMI), waist circumference and serum triglyceride levels, especially if your are obese. Obesity is a serious condition and dealing with it appropriately likely requires more than just supplementing with ACV, so consult with your doctor about diet and exercise strategies.
References
- "Professional Guide to Diseases: Ninth Edition"; Springhouse Publishing; 2009
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
- "Prescription for Nutritional Healing"; Phyllis Balch; 2010
- "Bioscience, Biotechnology and Biochemistry"; Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects; T. Kondo et al; August 2009
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