Ябълков оцет: ползи за здравето, как да се използва и странични ефекти

Ябълковият оцет е естествен хранителен консервант и дезинфектант. Това е често срещано домашно лекарство за лечение на храносмилателни проблеми, кожни заболявания, брадавици, въшки, пърхот и възпалено гърло. Това е популярна хранителна добавка за отслабване, управление на нивата на захар и холестерол, понижаване на високо кръвно налягане и за повишаване на имунитета.

Оцетната киселина, фенолите и пробиотичните бактерии в ACV може да са отговорни за предполагаемите ползи за здравето. Тази статия разглежда някои от здравните претенции на ACV, как да се използва и потенциалните странични ефекти.

Какво е ябълков оцет?

Ябълковият оцет (ACV) се получава чрез ферментация на ябълков сок ( Malus domestica ). Ферментиралият сок (или сайдер) съдържа етилов алкохол, който се превръща в оцетна киселина от микроб, наречен Acetobacter (1).

Непастьоризираният или органичен ACV съдържа микроби. Тези микроби, като дрожди и бактерии, също са известни като "майка" и са богати на ензими и протеини. Те придават на ACV характерния облачен вид и осигуряват пробиотични ползи за тялото.

ACV съдържа също минерали, витамини, полифеноли и млечна, лимонена, ябълчна и оцетна киселини (2). Проучване съобщава, че галовата киселина и хлорогеновата киселина са доминиращи фенолни съединения в ябълковия оцет (3). Оцетната киселина (5%) е активното съединение на ACV. Той е отговорен и за характерната силна миризма и кисел вкус. Той може да е отговорен за многото предполагаеми ползи за здравето (1).

Анекдотичните доказателства предполагат много твърдения за ACV. Нека изследваме научните изследвания зад тях.

Какви са предимствата на ябълковия оцет?

1. Може да има антимикробни свойства

Традиционно ACV се използва като хранителен консервант и дезинфектант (4). Той може да помогне за предотвратяване на разваляне на храната, тъй като предотвратява растежа на бактерии, като Escherichia coli (1), (5).

Проучване съобщава, че ACV показва противогъбични свойства срещу гъбички Candida (6). Друг доклад за случая използва ACV за лечение на вагинална кандидоза при жена (7). Ябълковият оцет има антимикробни свойства. Необходими са обаче още проучвания, за да се разберат терапевтичните му приложения.

2. Може да подобри храносмилането

„Майката“ в ACV е пробиотик. Пробиотиците помагат за подобряване на чревната микробна популация (8). Има научни доказателства, че консумирането на ферментирали храни може да помогне за поддържането на червата здрави (9). Тези добри бактерии помагат за осигуряването на хранителни вещества в тялото и също така предотвратяват растежа на патогени. Пробиотичните бактерии намаляват възпалението, повишават имунитета и могат също да подобрят психичното здраве (10), (11).

ACV съдържа оцетна киселина. Проучванията при животни съобщават, че оцетната киселина има потенциал да се използва като лечение на улцерозен колит (12).

Няма достатъчно информация, за да се определи дали ACV помага при лечението на киселинен рефлукс. Проучване подчертава пропастта между анекдотични твърдения и емпирични доказателства относно използването на ACV за лечение на симптоми на хранопровода (13).

3. Може да насърчи загуба на тегло

Противовъзпалителните и анти-затлъстяващи свойства на ACV могат да предотвратят затлъстяването и свързаните със затлъстяването сърдечни усложнения, предизвикани от диета с високо съдържание на мазнини. Това е установено при проучвания при плъхове (14). Друго проучване върху плъхове, хранени с диета с високо съдържание на мазнини, съобщава, че ACV може да намали риска от затлъстяване поради своята антиоксидантна активност (15).

Резултати от проучвания върху животни стигат до заключението, че ACV има значителна антихиперлипидемична активност при плъхове с хиперлипидемия (висок холестерол) (16). Загуба на тегло се наблюдава при плъхове, лекувани с ACV. Липидните им параметри също са последователни (16).

В други проучвания изследваните субекти, консумирали ACV в продължение на осем седмици, са имали по-ниски нива на нездравословни мазнини или липиди (17).

Оцетът е ефективен и срещу затлъстяването, според японско проучване (18). Резултатите от проучването показват, че приемът на оцет намалява телесното тегло (загуба на тегло), телесната мастна тъкан, висцералните мазнини и нивата на серумните триглицериди при затлъстели японски субекти (18).

В друго проучване оцетът също увеличава ситостта след хранене с хляб при здрави индивиди. Това може да помогне в борбата със затлъстяването (19). Друго проучване заявява, че използването на оцет може да помогне за намаляване на гликемията след хранене (20).

Научната общност обаче е разделена по отношение на ефективността на ACV, помагаща при отслабване. Следователно имаме нужда от повече проучвания в това отношение.

4. Може да подобри здравето на сърцето

Проучванията при животни разкриват, че оцетът може да намали триглицеридите и холестерола в кръвта (21). Диетичната оцетна киселина намалява серумния общ холестерол и триацилглицерол при плъхове, хранени с диети с висок холестерол (21), (22), (23).

Изследване анализира ефекта на оцета върху хиперхолестеролемични зайци (22). Оцетът понижава повечето биохимични параметри, като холестерол, С-реактивен протеин (CRP) и аполипопротеин А (ApoA), което може да увеличи риска от сърдечно-съдови нарушения, като атеросклероза (22).

Хипертонията или високото кръвно налягане могат да доведат до сърдечни проблеми. Установено е също, че оцетът намалява кръвното налягане при плъхове (24), (25). Тези предварителни проучвания върху животни трябва да бъдат потвърдени при хора.

5. Може да помогне за управление на диабета

Изследвания върху мишки с диабет разкриха, че ACV може да понижи нивата на кръвната захар (26). При здрави индивиди ACV може да понижи нивата на кръвната захар и инсулиновия отговор след хранене (20). При пациенти с диабет обаче това не забавя изпразването на стомаха (27).

Повечето проучвания твърдят, че оцетът намалява нивата на кръвната захар (28), (29), (30). Други проучвания обаче твърдят, че оцетът може да бъде по-ефективен за регулиране нивата на кръвната захар при здрави индивиди, отколкото тези с диабет (31).

6. Може да засили здравето на кожата

Apple cider vinegar contains alpha-hydroxy acids, including lactic and malic acids. These acids have been used extensively in skin care (32).

Lactic acid improves skin hydration (32), (33). It also gently exfoliates skin (sloughs off dead skin layers), improves skin texture, and helps reduce fine lines by boosting cell renewal (34), (35). Lactic acid is also reported to treat dark circles and hyperpigmentation when combined with trichloroacetic acid (36).

Studies reported that vinegar in a cream base improves atopic dermatitis in mice (37). Anecdotal evidence suggests that ACV may help relieve symptoms of psoriasis, including itching and scaly patches. However, there is no scientific data to back this claim.

ACV has antimicrobial activity. It may help in treating acne-prone skin. However, more research is warranted in this area.

The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.

7. May Improve Immunity

ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.

However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).

8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms

A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).

Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).

These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.

Dosage And How To Use

Anecdotal remedies suggest ingesting 1 teaspoon to 2 tablespoons (10–30 ml) of ACV per day. It can be mixed with water and taken or can be added to salad dressings and marinades. Below, we have discussed ACV recipes targeted for specific health concerns (none of these have been backed by research; consult your doctor before trying any):

Digestion

What You Need

• 15-30 mL ACV
• 1 glass of water

Process

Mix the ACV in water and drink it before meals.

Weight Loss

What You Need

• 15-30 mL ACV
• A few drops of lemon juice
• 1 glass of water

Process

Mix the ACV in water and drink it on an empty stomach early in the morning.

Polycystic Ovarian Syndrome (PCOS)

What You Need

15 mL ACV

Process

Drink one tablespoon of ACV everyday for around 3-6 months.

Hair Rinse

What You Need

• 10 mL ACV
• 1 tablespoon honey
• A few drops of lemon juice
• Water (as needed)

Process

Mix all the ingredients in water and use this as a hair rinse after shampooing. The vinegar smell would vanish gradually.

Skin Toner

What You Need

• 10 mL apple cider vinegar
• 10 mL rose water
• 20 mL water

Process

1. Mix all the ingredients in water. Dip a cotton ball in this mixture and dab it evenly on your skin. You can also spritz it on your face. Use diluted ACV as concentrated ACV can cause skin burns or irritation.
2. Use a moisturizer after this step.

Mouth Wash

What You Need

• 15 mL apple cider vinegar
• 30 mL water

Process

Use diluted vinegar as a mouthwash. Swirl it around for 20-30 seconds and rinse with water afterwards. This will kill the bacteria in the mouth and keep bad breath at bay.

You can try using ACV in these ways and experience results. However, ACV may also cause side effects in some people.

Apple Cider Vinegar Side Effects

Apple cider vinegar is relatively safe to consume. However, its acidic nature may cause a mild burning sensation in the throat and stomach.

It may cause damage to the tooth enamel and cause dental erosion (43).

In a study, prolonged consumption of ACV had caused hypokalemia (potassium deficiency) in a woman (44).

The topical application of undiluted vinegar can lead to skin burns and irritation (38), (45).

ACV may also cause nausea, acid reflux, burping, flatulence, and irregular bowel movements (46), (47).

Conclusion

Traditionally, apple cider vinegar has been used for cooking, preventing food spoilage, and disinfecting surfaces and vegetables. There are a few preliminary studies that suggest that it is antidiabetic, antihyperlipidemic, antimicrobial, and anti-inflammatory.

Anecdotal remedies have exaggerated its health benefits. There is some gap between its medical claims and scientific data. Hence, you may use ACV, but with caution. Consult your doctor if you have more queries.

Expert’s Answers for Readers Questions

Can I drink apple cider vinegar every day?

There have been reports that prolonged intake of ACV may be harmful to the bones as it interferes with calcium absorption. Hence, do not take it every day.

When should you drink apple cider vinegar?

Generally, it is consumed before meals, but it can be taken anytime.

How does apple cider vinegar detox your body?

There is not enough data to support the claim that ACV detoxifies the body. However, it contains antioxidant and anti-inflammatory compounds that may help.

How much weight can you lose with apple cider vinegar in a week?

There are no studies available currently about the parameters involved.

What does apple cider vinegar do for your hair?

It has been suggested that it balances the pH of the scalp and helps remove dandruff.

Does ACV affect urine?

No studies have been done in this aspect.

How many times a day can you drink ACV?

ACV can cause adverse effects like nausea and acid reflux when consumed frequently or in excess. Hence, do not take it more than thrice a week or once a day.

What are the benefits of apple cider vinegar and honey?

Anecdotal remedies suggest that ACV with honey may help with weight loss and improve digestion.

How long does it take to detox with apple cider vinegar?

Home remedies suggest that ACV takes about a week to detox your body. However, there is no scientific proof to back this claim.

Which apple cider vinegar is best for weight loss?

ACV with the mother is suggested to be good for weight loss.

Is apple cider vinegar good for kidney stones?

There is very less research in this regard. Hence, it is important to consult a doctor.

Is it OK to drink apple cider vinegar on an empty stomach?uestion

Yes, you can. But practice caution as it may cause side effects like nausea.

Does apple cider vinegar give you energy?

ACV may help regulate blood sugar levels. This may offer energy.

How do you protect your teeth with apple cider vinegar?

You can have ACV in a diluted form. You can also use a straw to prevent the ACV from damaging the enamel of the teeth.

Does apple cider vinegar make you poop?

Folk remedies recommend ACV as a cure for constipation. However, it is known to cause diarrhea when consumed in excess. There is no concrete research to substantiate its claims.

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Stylecraze има строги насоки за снабдяване и разчита на рецензирани изследвания, академични изследователски институти и медицински асоциации. Избягваме да използваме третични референции. Можете да научите повече за това как гарантираме, че съдържанието ни е точно и актуално, като прочетете редакционната ни политика.

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