How to drink apple cider vinegar to get all its benefits

Apple cider vinegar has been used for centuries both in cooking and in traditional medicine due to its many properties. Today, Apple cider vinegar has gained popularity as a dietary supplement due to its claimed health benefits.

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Apple cider vinegar is known for its digestive properties. It contains acetic acid, which can help improve digestion by increasing the acidity of the stomach, thus facilitating the breakdown of food. It has been suggested that apple cider vinegar may also relieve heartburn and other mild digestive problems, such as bloating.

Helps control blood sugar

Numerous studies have shown that apple cider vinegar may be beneficial for people suffering from insulin resistance or type 2 diabetes . It has been shown to help reduce blood sugar levels after meals, which may contribute to better blood glucose control.

Promotes weight loss

Apple cider vinegar is popularly known as a weight loss ally. It is believed that acetic acid, its main component, can help reduce appetite and increase feelings of satiety, which could lead to lower calorie intake. In addition, some studies suggest that it can help increase metabolism, which promotes the loss of body fat.

Antimicrobial properties

Apple cider vinegar has antimicrobial properties that can help fight bacteria and fungi. It has been traditionally used to treat minor skin infections and as a natural cleanser. Although studies on its effectiveness are limited, its ability to kill bacteria is thought to be beneficial in preventing infections.

Improves cardiovascular health

Some studies suggest that apple cider vinegar may have a positive effect on cardiovascular health. It has been observed that it can help reduce levels of bad cholesterol (LDL) and triglycerides in the blood, which can lower the risk of heart disease. In addition, Apple cider vinegar can help regulate blood pressure.

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Although apple cider vinegar has numerous benefits, it is important to know how to consume it correctly to avoid unwanted side effects and take advantage of its properties.

In liquid form

The most common way to consume apple cider vinegar is to dilute it in water. It is recommended to dilute 1 to 2 teaspoons of apple cider vinegar in a glass of water (approximately 240 ml) and drink it before meals. This can help improve digestion and control blood sugar levels. It is crucial not to take pure apple cider vinegar, as its high acidity can damage tooth enamel and cause throat irritation.

In capsules or tablets

For those who don't enjoy the taste of apple cider vinegar, supplements in capsule or tablet form are a convenient option. These forms are designed to provide the same benefits without having to deal with the acidic taste. The standard dosage is usually 1 to 2 capsules per day, although it is advisable to follow the manufacturer's directions.

In dressings or smoothies

Apple cider vinegar can also be incorporated into your diet as part of salad dressings or smoothies. By adding apple cider vinegar to a recipe, you can enjoy its benefits without having to consume it in liquid form.

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Despite the benefits that apple cider vinegar can offer, it is important to take into account some precautions when consuming it:

• Always dilute it: Because of its high acidity, you should never take pure apple cider vinegar, as it can cause damage to tooth enamel and gastric mucosa. Always dilute it with water or incorporate it into a recipe.
• Consult a health professional: If you are taking medication to control diabetes or have pre-existing health conditions, such as stomach ulcers or kidney problems, it is advisable to consult a doctor before starting to take apple cider vinegar as a supplement.
• Side effects: Some people may experience stomach upset or heartburn when consuming apple cider vinegar, so it is advisable to start with small amounts and observe how your body reacts.

Apple cider vinegar as a dietary supplement offers a wide range of health benefits, from improving digestion and blood sugar control to promoting weight loss and cardiovascular health. However, It is important to consume it appropriately and consult a health professional if you have pre-existing medical conditions. If used correctly, this supplement can be an excellent addition to a healthy, balanced diet.

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