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What Can Apple Cider Vinegar do for Your Health?

"Consuming apple cider vinegar with the mother intact ensures that you’re able to maximize all the potential health benefits."

Apple cider vinegar has been a controversial health product for years. It has long history as a home remedy, and supposedly helps with dozens of health matters, from relieving aches and pains to being used as a natural deodorant, and much more. But many have asked… where is the support for such claims? 

In today’s show, Dr. Nancy Lin, PhD holistic nutritionist, takes a closer look at apple cider vinegar, its possible benefits, the science behind it, and the different ways you can incorporate it into your life. Plus, she will share some really fantastic recipes that you can make at home using apple cider vinegar.

Video Highlights.

  • 1:37: What to look for
  • 7:38: Health Benefits Associated with Apple Cider Vinegar
  • 7:45: Lowers your blood sugar
  • 9:00: Improves the symptoms associated with diabetes
  • 9:48: Lowering Cholesterol
  • 10:55: Apple Cider Vinegar Recipe
  • 14:07: Promoting weight loss
  • 15:22: Boosting gut health
  • 16:17: Heal from poison ivy and taking the itch out of bug bites
  • 17:47: Warding off seasonal allergies
  • 18:39: Acting as a natural deodorant
  • 19:47: Balance stomach acid
  • 20:34: Immune Boosting
  • 21:00: Reduces Inflammation
  • 24:06: Symptoms of Inflammation
  • 26:43: How to make apple cider vinegar Tea
  • 30:21: Wrap Up

What to Look For

Not all apple cider vinegars are created equal. When shopping, make sure that you grab one that is raw, organic, and unfiltered. This is usually characterized by a thick brown, residue settled at the bottom of the bottle. This residue is called the “mother” and is really good for you. It is the leftover pectin that is formed when the apple was fermented. So ACV that has the mother in it is unfiltered, unpasteurized, and unrefined, meaning it’s got all the good stuff like healthy bacteria and live enzymes.

If your apple cider vinegar is labeled certified organic, this means that it’s free from genetically modified organisms (GMO) and synthetic additives which can actually do harm to your body in terms of your health. Raw apple cider vinegar is unheated and unprocessed. This means that it still has the residue at the bottom intact: the cluster of proteins, enzymes, and the beneficial bacteria that is often removed during the heating process. Consuming apple cider vinegar with the mother intact ensures that you’re able to maximize all the potential health benefits of the apple cider vinegar that you’re drinking. When it is unfiltered, it removes the mother as well as any sediment, leaving behind a clean, amber vinegar. A great apple cider vinegar brand is likeBragg.

Health Benefits Associated with Apple Cider Vinegar

It lowers blood sugar

When consumed before or during a meal that is high in carbs, apple cider vinegar can lower blood sugar and insulin levels. Taking two tablespoons diluted in water before bed every night can reduce fasting blood sugar in the morning. However, it is important to note that it could cause heartburn in some people.

Improves the symptoms associated with diabetes

It may also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance which reduces effectiveness and leads to high blood sugar and diabetes. A study in diabetes care shows that the apple cider vinegar helped to significantly improve insulin sensitivity by up to 34% in those with either type two diabetes or insulin resistance.

Lowers cholesterol

Heart disease is a major killer. It’s the number one cause of death in the United States (during normal times). High cholesterol is one of the quickest ways to develop heart disease. If you lower your cholesterol, you can help keep your heart happy and healthy. Apple cider vinegar can help get you there. In fact, Harvard conducted a study and found that women who ate salad dressed with apple cider vinegar showed a reduction in heart disease. Keep reading to get a delicious ACV salad dressing recipe.

Promotes weight loss

Apple cider vinegar is a wonderful tool to have in your weight loss toolbox or tool belt if you want to shed a few pounds. It’s especially great to have around if you want to try and blast belly fat. However, you can’t do it alone and you also need to do a little bit of exercise. But some studies show that apple cider vinegar can actually help you feel fuller, which can translate to eating fewer calories. One study in particular showed that people who consumed one tablespoon of apple cider vinegar every day for three months lost about three pounds of belly fat. Keep in mind though apple cider vinegar should be used as a tool to aid weight loss, in combination with a balanced, healthy, active lifestyle

Boosts gut health

By opting for organic, raw apple cider vinegar you are going to be adding a dose of healthy bacteria to your diet. This bacteria can enhance the health of your digestive system and deliver a host of added gut bacteria benefits like increased immunity, and an improved ability to digest and absorb nutrients. Incorporate one or two tablespoons into your diet every day along with other fermented foods like kombucha or kimchi. But don’t do this first thing in the morning on an empty stomach.

Poison Ivy & bug bite remedy

ACV is a natural remedy that can help soothe an itchy poison ivy rash in particular, or take the itch out of a sting or an irritating mosquito bite. Apple cider vinegar contains potassium, which may help reduce the swelling associated with poison ivy and any other kind of itch. Try applying a teaspoon directly to the skin a few times per day. It also smells lovely!

Wards off seasonal allergies

Many people use apple cider vinegar as a natural remedy for seasonal allergies. The healthy bacteria found in apple cider vinegar may promote immunity and support healthy lymphatic drainage to kick seasonal sniffles and allergies to the curve.

Acts as a natural deodorant

Your armpits are the perfect breeding ground for bacteria which can lead to worsening body odor. Apple cider vinegar poses powerful antibacterial properties and makes an excellent natural deodorant. One of the simplest apple vinegar uses is to dab a little bit on your finger or a cotton ball or a cloth and then apply it underneath your armpits. It’s going to help neutralize that odor under there and keep you smelling fresh.

Balances stomach acid

This is another benefit of Apple cider vinegar. Helping with digestion may be the biggest benefit ACV has to offer. If you suffer from acid reflux, you must start using this miracle cure. The healthy bacteria coupled with the acid in the ACV works to balance stomach acid and alleviate acid reflux.

Boosts immune function

Apple cider vinegar is loaded with B vitamins, folic acid, vitamin C, potassium, iron, magnesium, and calcium. This combination of vitamins and minerals coupled with the enzymes present in ACV are what makes this great immunity booster so effective.

Reduces Inflammation

Apple cider vinegar reduces inflammation. This should be part of a diet that includes tons of fresh vegetables, dark leafy greens, asparagus, mushrooms, radishes, turmeric. This also includes eating lean organic proteins like salmon, turkey, eggs, and lentils, chicken, as well as organic high fiber fruits like grapefruit, blackberries, avocados and apples. It stands to reason then that if apple should be integrated to an anti-inflammatory diet, so should be apple cider vinegar.

Apple cider vinegar is believed to have anti-inflammatory properties which are shown to provide relief for those suffering from arthritis and inflammatory diseases. Additionally, the pectin in apple cider vinegar is believed to help with the absorption of excess iron and other toxins in the body. This ability to absorb and neutralize toxins also helps to reduce the inflammation. A lot of the inflammation that we experience starts in our gut and in our cells and is amplified by exposure to high amounts of stress, lack of sleep, exposure to toxins, pesticides and pollution, lack of exercise and a high sugar diet, refined grains, unhealthy fats, and processed foods.

Symptoms of Inflammation

Symptoms of inflammation can include:

Many people turn to over-the-counter prescription medications as a way to put a bandaid these ailments. However, you can use a more natural, preventative approach that combines other natural approaches like exercise, stress management, and an organic anti-inflammatory diet to lower your inflammation and improve your overall wellbeing. This is a journey and a constant practice.

Apple cider vinegar tea recipe

No single food alone can totally heal and fully protect your body from inflammation. However, many different things pieced together for an overall anti-inflammatory lifestyle, and many foods that we eat together are extremely potent in their abilities to bring relief, calm the effects of inflammation and detox our system. One of these is apple cider vinegar. And one great way to drink apple cider vinegar is in ACV tea.


  • 2 tbsp apple cider vinegar
  • 2 tbsp lemon juice
  • 1 tbsp cinnamon
  • 1 tbsp raw, local honey.


Combine all of these ingredients with warm water to dissolve the honey. That’s your tea. The ingredients will be dissolved and you can drink it. This is a great way to integrate apple cider vinegar into your morning, afternoon, or evening routines. It’s going to help curb cravings, get your metabolism fired up, and it’s a great pre-dinner or pre-lunch elixir. And it’s really great for blood sugar.

Apple Cider Vinegar Salad Dressing Recipe

Here is a quick, super, easy recipe with an apple cider vinegar that you can use in salads.


  • 3 tbsp extra virgin oil
  • 1/4 cup apple cider vinegar
  • 1 clove minced garlic
  • 1 tbsp maple syrup
  • 1 tsp dried mustard
  • 1/2 tsp sea salt


Simply put all of these ingredients into a bowl and mix them. Refrigerate until you’re ready to use. This is super yummy and inexpensive.

Wrap Up

Apple cider vinegar has many benefits that include boosting the immune system, lowering cholesterol, improving heart health, helping with digestive issues, improving how satiated you feel, and promoting weight loss. It helps regulate blood sugar and insulin levels. It can also help to reduce your inflammation, especially when combined with regular exercise, stress management techniques and ananti-inflammatory diet.

In addition, apple cider vinegar can be used to treat bug bites and poison ivy itch, as a natural deodorant, as a skin toner, as a way to prevent dandruff and even as a tool to fight seasonal allergies.

Remember when purchasing apple cider vinegar, you want to look for a brand that has the “mother” which is all the brown residue at the bottom, which contains all of the wonderful live bacteria and healthy enzymes. You want a brand that is raw, organic, unpasteurized, unrefined, and unfiltered. If you buy a brand that’s all of these things like Bragg or Mother Earth, you’re going to get the maximum benefits out of this amazing tonic.

We also made a beautiful apple cider vinegar salad dressing and apple cider vinegar tea, so you can start incorporating this into your day right away!

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