The Benefits of Apple Cider Vinegar

The Benefits of Apple Cider Vinegar

What is apple cider vinegar? Apple cider vinegar is the original magnificent probiotic of our ancestors. Apple cider vinegar is basically fermented apple juice with a two-step fermentation process. The apples are first crushed and then juiced. Next, naturally occurring yeasts and bacteria turn the sugars from the juice into alcohol.

The alcohol then undergoes its second fermentation process consisting of Acetobacter aceti bacteria, cellulose and enzymes. We call this process the “Mother”. The Mother is the cloudy substance you will sometimes see in the ACV. It provides aiding functions like prebiotics, proteins, enzymes, minerals and vitamins. Lastly, the acetic acid creates vinegar.

Photo by Pixabay

So what are the health benefits? Some health benefits include its help with digestion, it controls pathogens, helps with absorption of vitamins and minerals, it decreases bloating and acid reflux, it improves blood sugar, and it helps boost the immune system. 

Its detoxifying properties are beneficial to incorporate in the kitchen through salad dressings, marinades, and pickling. It can also be used for other hacks like balancing the pH of our skin, cleansing our hair to help repair it, acting as a non-toxic nail polish remover and being a household cleaning aid. 

apple cider vinegar in bottles
Photo by Mathias P.R. Reding

Enzymes That Help With Digestion

It speeds up digestion because it activates enzymes. We contain enzymes in our stomach, pancreas, and other places throughout our body that remain inactive. Acids are the key to activating enzymes that will help us break down molecules such as amino acids, better known as proteins. 

Protects from Pathogens

Acid helps prevent overgrowth of microbes. By way of this, it controls pathogens in our body. Overgrowth of bacteria can lead to conditions such as small intestine bacterial overgrowth (SIBO), which occurs when bacteria is growing in the wrong place. With acid like apple cider vinegar, it helps prevent microbes from thriving in the small intestine.

Helps Absorb Vitamins and Minerals

Our body must remain at a specific pH. To avoid the pH in our stomachs to be too alkaline, we can incorporate acids, such as apple cider vinegar, which will help balance it. When there is a pH imbalance in our body, our cells cannot readily accept vitamins and minerals and absorb them effectively.

If there is an imbalance we cannot absorb minerals including magnesium, calcium, and iron. Some specific vitamins we will not effectively absorb with an imbalance include vitamins A, B, E, F, and K. 

woman with hands on her belly
Photo by Kindel Media

Decreases Bloating and Acid Reflux

Apple cider vinegar helps speed up the breakdown of food in our digestive tract. When foods, including proteins, are not properly digested it can cause side effects such as gas and bloating. The pH in our stomach should have an acid level between 1 and 3. By maintaining this, the valve on top of our esophagus will close and prevent the backup of acid. When this is not regulated, Gastroesophageal Reflux Disease (GERD) occurs. 

GERD is a chronic disease that occurs when the flow of stomach acid or bile irritates the lining of the stomach. By taking acid relief medications, it is causing the level of acid to be less, but only temporarily, and doesn’t solve the root of the problem. By taking apple cider vinegar it helps the valve on the top of our esophagus close gradually. 

Improves Blood Sugar

Apple cider vinegar can moderately decrease glucose levels and promote less insulin resistance. This will directly contribute to weight loss. According to the University of Chicago Medicine, a small study showed researchers that the reduction of insulin will also contribute to lowering cholesterol levels.

Helps Boost the Immune System

Apple cider vinegar is packed with probiotics, antioxidants, and antimicrobials. It provides good bacteria and acetic acid, which help cleanse our bodies. Overall, incorporating it into our diet can help balance blood sugar, improve digestion, boost energy, and therefore strengthen the immune system.

Ways to Incorporate Apple Cider Vinegar

Some ways we can include apple cider vinegar into our diets is by taking a morning shot, adding it to a drink of choice, or incorporating  it into our daily recipes.

  • ACV Morning Shot

Add ACV to warm water with lemon and honey (if preferred).

  • ACV Drink

Our favorite way to have ACV is as our first sip of the day mixed with warm lemon water, a pinch of salt, and a scoop of L-gluatime to heal our gut walls. Braggs and any other organic brands have a great range of drinks that include apple cider vinegar. Another option is to simply add it to a juice or sparkling water and your preferred sweetener of choice, if necessary. 

  • ACV Supplements

This is probably the easiest alternative for people who can’t get past the taste of apple cider vinegar. Depending on your preference, many brands serve ACV supplements in pill or gummy form. We recommend Bragg apple cider vinegar pills and always make sure to check the ingredients, high sugar content is no good. 

  • Our Favorite ACV Recipes

Incorporating ACV into our daily recipes is pretty simple, so we’ve curated a list of our favorites!

Braggs Orange Tart Cherry Shrub
  • 1 cup fresh or frozen organic cherries, pitted

  • 2 tablespoons of organic date syrup

  • 1 cup freshly squeezed organic orange juice

  • 1 cup Bragg Orange Tart Cherry apple cider vinegar

  • 1 inch piece fresh ginger, thinly sliced

  • 1 cinnamon stick

ACV Salad Dressing

  • 1 tablespoon Dijon mustard

  • 1 tablespoon Coconut Aminos

  • 1 tablespoon lemon juice

  • 2 garlic cloves, minced

  • 1/4 teaspoon paprika

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/4 cup Bragg Apple Cider Vinegar

  • 1/4 cup Bragg Nutritional Yeast

  • 1/4 Bragg Olive Oil

ACV Guacamole

  • 3 avocados pitted and peeled

  • 1/2 teaspoon sale

  • 1/4 teaspoon cumin

  • 1 clove garlic, minced

  • 1 1/2 teaspoon Bragg Apple cider vinegar

  • Zest and juice of 1 lime or more to taste

  • ¼ cup diced red onion

  • 1 large Roma tomato cored and chopped

  • 1-3 tablespoons diced jalepeño

  • 1/4 cup chopped cilantro

Our favorite ACV Hacks

Nail polish remover

Soak nails in warm water for 10 minutes, then dip cotton pad into equal parts ACV and lemon juice to remove.


Dilute with water and apply to cotton pad following cleanser. Water to ACV ratio depends on skin type.

Household cleaning aid

Studies show that ACV is as beneficial as bleach. Dilute ACV with other natural components such as water, essential oils, lemon juice, and alcohol for a multipurpose cleaner!

Safety Notes

While ACV is beneficial in many ways and overall safe, it is still important to be mindful of its few possible negative effects. 

Because it is highly acidic, it is important to be mindful of the possibilities including erosion to teeth enamel and contributing to low potassium levels.  

Washing ACV down with water, as well as drinking ACV drinks through a straw, is a good way to prevent possible erosion. To prevent low potassium levels, be mindful of not over-consuming it. 

Results of AVC use may vary. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

Feel Your Best with BeachCandy

We at BeachCandy Swimwear want you to feel your best inside and out! Follow our blog for our weekly wellness tips posted every Tuesday and swimwear fashion highlights every Friday. See our recent post on How to Detox Your Body and be sure to check out our bestselling women's swimwear.


Written by Isabella Lujan

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