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Apple Cider Vinegar

by Daphne Lambert

Raw apple cider vinegar contains probiotics and a number of nutrients that can help support digestion, weight loss, diabetes and heart health.

Traditionally, apple cider vinegar (ACV) is made through a long, slow fermentation process, leaving it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and more, giving it potent antioxidant, antimicrobial, and many other beneficial properties.

The longer fermentation allowed the accumulation of a yeast and acetic acid bacteria mat known as the mother of vinegar. Short fermentations do not necessarily produce a mother.

Benefits of apple cider vinegar - raw, unpasteurised, with mother

Many of the benefits of ACV are anecdotal however it has been used medicinally since the time of Hippocrates with claims that ACV benefits a myriad of problems including heartburn, hair loss/growth, detoxing, acid reflux, colds, warts, candida, arthritis & gum disease, of course absence of scientific research does not mean it is not true. There have been a handful of studies in recent years that support the benefits of ACV in treating diabetes, heart health & weight loss.


Even though vinegar is acidic, when we take apple cider vinegar it has an alkaline effect in our bodies. The fact that apple cider vinegar causes our pH levels to become more alkaline could play a large part in its curative properties. It also reacts to some toxins in our bodies, converting them into less toxic substances. Our bodies need a slightly alkaline pH balance to be healthy. The typical Western diet creates acidity challenging our bodies to maintain the correct pH, many health problems are attributed to this. Taking a tonic containing apple cider vinegar can help maintain alkalinity which plays a large part in its curative properties.


ACV seems to have a beneficial effect on blood sugar levels, the theory is that vinegar slows digestive enzymes from breaking down carbs and slows release of sugar into the bloodstream 1,2,3,4,5

Heart health

Apple cider vinegar may also contain the antioxidant chlorogenic acid which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process.

There has yet to be a study done on effects of ACV on humans with high cholesterol but a study in 2006 found rats fed ACV for 19 days had drastic reduction in total cholesterol and triglyceride levels 6,7

Weight loss

Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing satiety and reducing the total amount of food consumed.

A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss 8,9

Around the house and garden

Natural cleaner

Vinegar is one of the best natural ways of removing bacteria from your fresh produce.

The bioactive components like acetic acid, gallic acid, catechin, epicatechin, and caffeic acid, give ACV its potent antioxidant and antibacterial properties.

Simply rinse produce in a 10% ACV water solution

ACV makes a good antibacterial wipe throughout the house especially the kitchen

Hair rinse

Apple cider vinegar can be used diluted in water as a rinse to help balance the scalps pH

Oral health

Gargling with diluted apple cider vinegar can help to eliminate bad breath and whiten teeth. Keep in mind, however, that apple cider vinegar is highly acidic. The main ingredient is acetic acid, which is quite harsh, so you should always dilute it with water before using. Pure, straight apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat.

1Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high carbohydrate meal in subjects with insulin resistance or type 2 diabetes mellitus. Diabetes Care. 2004;27:281–282.

2Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. Diabetes. 2002;346:393–403.

3Chiasson JL, Josse RG, Gomis R, Hanefeld M, Karasik A, Laakso M. Acarbose for prevention of type 2 diabetes mellitus: the STOP-NIDDM randomized trial. Lancet. 2002;359:2072–2077.

4Ostman E, Granfeldt Y, Persson L, Bjorck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59:983–988.

5Liljeberg H, Bjorck I. Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr. 1998;52:368–371.

6 J Agric Food Chem. 2010 May 12

Effects of chlorogenic acid and bovine serum albumin on the oxidative stability of low density lipoproteins in vitro. Gordon MH1, Wishart K.

7 BJN May 2006, VOL 95 issue 5 pp. 916-924

Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet

Takashi Fushimi, Kazuhito Suruga, Yoshifumi Oshima, Momoko Fukiharu

8 Eur J Clin Nutr. 2005 Sept

Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.

Ostman E1, Granfeldt Y, Persson L, Björck I.

9 Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. Epub 2009 Aug 7.

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.

Kondo T1, Kishi M, Fushimi T, Ugajin S, Kaga T.

10 J Food Prot. 2003 Feb;66(2):188-93

Reduction of poliovirus 1, bacteriophages, Salmonella montevideo, and Escherichia coli O157:H7 on strawberries by physical and disinfectant washes.

Lukasik J1, Bradley ML, Scott TM, Dea M, Koo A, Hsu WY, Bartz JA, Farrah SR


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