Ābolu sidra etiķis: ieguvumi veselībai, lietošanas veids un blakusparādības

Ābolu sidra etiķis ir dabisks pārtikas konservants un dezinfekcijas līdzeklis. Tas ir izplatīts mājas līdzeklis gremošanas problēmu, ādas slimību, kārpu, utu, blaugznu un iekaisušas kakla ārstēšanai. Tas ir populārs uztura bagātinātājs svara zaudēšanai, cukura un holesterīna līmeņa kontrolei, augsta asinsspiediena pazemināšanai un imunitātes paaugstināšanai.

ACV saturošā etiķskābe, fenoli un probiotiskās baktērijas var būt atbildīgas par tās apgalvotajiem ieguvumiem veselībai. Šajā rakstā ir aplūkotas dažas ACV veselīguma norādes, kā to izmantot, un tās iespējamās blakusparādības.

Kas ir ābolu sidra etiķis?

Ābolu sidra etiķi (ACV) ražo, raudzējot ābolu sulu ( Malus domestica ). Raudzētā sula (vai sidrs) satur etilspirtu, kuru mikrobs, ko sauc par acetobaktēriju, pārvērš etiķskābē (1).

Nepasterizēts vai organisks ACV satur mikrobus. Šie mikrobi, piemēram, raugs un baktērijas, kopā tiek dēvēti arī par “māti” un ir bagāti ar fermentiem un olbaltumvielām. Tie piešķir ACV raksturīgo duļķainu izskatu un sniedz probiotikas priekšrocības ķermenim.

ACV satur arī minerālvielas, vitamīnus, polifenolus un pienskābes, citronskābes, ābolskābes un etiķskābes (2). Pētījumā tika ziņots, ka galoskābe un hlorogēnskābe bija dominējošie fenola savienojumi mātes ābolu etiķī (3). Etiķskābe (5%) ir ACV aktīvais savienojums. Tas ir atbildīgs arī par raksturīgo spēcīgo smaržu un skābo garšu. Tas var būt atbildīgs par daudzajiem apgalvotajiem ieguvumiem veselībai (1).

Anekdotiski pierādījumi liecina par daudziem ACV apgalvojumiem. Ļaujiet mums izpētīt zinātniskos pētījumus, kas ir tā pamatā.

Kādas ir ābolu sidra etiķa priekšrocības?

1. Var būt pretmikrobu īpašības

Tradicionāli ACV tika izmantots kā pārtikas konservants un dezinfekcijas līdzeklis (4). Tas varētu palīdzēt novērst pārtikas sabojāšanos, jo tas novērš baktēriju, piemēram, Escherichia coli (1), (5), augšanu.

Pētījumā ziņots, ka ACV parādīja pretsēnīšu īpašības pret Candida sēnīti (6). Citā gadījuma ziņojumā ACV tika izmantota sievietes maksts kandidozes ārstēšanai (7). Ābolu sidra etiķim patiešām ir pretmikrobu īpašības. Tomēr ir vajadzīgi vairāk pētījumu, lai izprastu tā terapeitisko pielietojumu.

2. Var uzlabot gremošanu

ACV “māte” ir probiotika. Probiotikas palīdz uzlabot zarnu mikrobu populāciju (8). Ir zinātniski pierādījumi, ka fermentētu pārtikas produktu lietošana var palīdzēt uzturēt zarnu veselīgu (9). Šīs labās baktērijas palīdz nodrošināt organismam barības vielas un novērš arī patogēnu augšanu. Probiotiskās baktērijas pazemina iekaisumu, palielina imunitāti un var arī uzlabot garīgo veselību (10), (11).

ACV satur etiķskābi. Pētījumos ar dzīvniekiem ir ziņots, ka etiķskābi var izmantot kā čūlaina kolīta ārstēšanu (12).

Nav pietiekamas informācijas, lai noteiktu, vai ACV palīdz skābes refluksa ārstēšanā. Pētījums uzsvēra plaisu starp anekdotiskiem apgalvojumiem un empīriskiem pierādījumiem par ACV lietošanu barības vada simptomu ārstēšanā (13).

3. Var veicināt svara zudumu

ACV pretiekaisuma un pretaptaukošanās īpašības var novērst aptaukošanos un ar aptaukošanos saistītas sirds komplikācijas, ko izraisa diēta ar augstu tauku saturu. Tas tika konstatēts žurku pētījumos (14). Vēl viens pētījums par žurkām, kuras baroja ar lielu tauku diētu, ziņoja, ka ACV var samazināt aptaukošanās risku, pateicoties tā antioksidanta aktivitātei (15).

Pētījumos ar dzīvniekiem ir secināts, ka ACV ir ievērojama antihiperlipidēmiska aktivitāte žurkām ar hiperlipidēmiju (augstu holesterīna līmeni) (16). Ar ACV ārstētām žurkām tika novērots svara zudums. Viņu lipīdu parametri arī bija konsekventi (16).

Citos pētījumos testa priekšmetiem, kuri ACV lietoja astoņas nedēļas, bija zemāks neveselīgo tauku vai lipīdu līmenis (17).

Etiķis ir bijis efektīvs arī pret aptaukošanos, saskaņā ar japāņu pētījumu (18). Pētījuma rezultāti norādīja, ka etiķa uzņemšana samazināja ķermeņa svaru (svara zudums), ķermeņa tauku masu, viscerālos taukus un seruma triglicerīdu līmeni aptaukošanās pacientiem Japānā (18).

Citā pētījumā etiķis palielināja arī sāta sajūtu pēc maizes maltītes veseliem cilvēkiem. Tas var palīdzēt apkarot aptaukošanos (19). Citā pētījumā teikts, ka etiķa lietošana var palīdzēt samazināt glikēmiju pēc ēšanas (20).

Tomēr zinātnieku aprindas ir vienisprātis par ACV efektivitāti, palīdzot zaudēt svaru. Tādēļ mums šajā sakarā ir vajadzīgi vairāk pētījumu.

4. Var uzlabot sirds veselību

Pētījumi ar dzīvniekiem ir atklājuši, ka etiķis var samazināt triglicerīdu un holesterīna līmeni asinīs (21). Uztura etiķskābe samazināja seruma kopējo holesterīna un triacilglicerīna līmeni žurkām, kuras baroja ar augstu holesterīna diētu (21), (22), (23).

Pētījumā tika analizēta etiķa ietekme uz hiperholesterinēmiskiem trušiem (22). Etiķis pazemināja lielāko daļu bioķīmisko parametru, piemēram, holesterīnu, C-reaktīvo proteīnu (CRP) un apolipoproteīnu A (ApoA), kas var palielināt kardiovaskulāro traucējumu, piemēram, aterosklerozes, risku (22).

Hypertension or high blood pressure may lead to heart problems. Vinegar was also found to reduce blood pressure in rats (24), (25). These preliminary studies on animals need to be confirmed in humans.

5. May Help Manage Diabetes

Studies on diabetic mice have revealed that ACV can lower blood glucose levels (26). In healthy subjects, ACV could lower blood sugar levels and insulin response after a meal (20). However, in subjects with diabetes, it does not delay gastric emptying (27).

Most studies claim that vinegar lowers blood glucose levels (28), (29), (30). However, other studies state that vinegar could be more effective in regulating blood sugar levels in healthy individuals than those with diabetes (31).

6. May Boost Skin Health

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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