Promotes gut health

According to Health, consuming apple cider vinegar with dinner can increase the production of short-chain fatty acids (SCFAs). These are byproducts of fermentation by beneficial gut bacteria in the gut. SCFAs aid in breaking down food and carbohydrates in the digestive system, which helps reduce bloating and indigestion.

Apple cider vinegar's antibacterial properties, attributed to acetic acid, may also help balance gut microbiota. Research suggests a link between a balanced gut microbiome and improved sleep quality.

Naturally fermented apple cider vinegar is rich in beneficial bacteria, supporting gut health. *AI-generated image*.

Helps stabilize blood sugar

Apple cider vinegar can lower blood sugar by slowing stomach emptying and reducing the conversion of carbohydrates into sugar in the digestive tract. Adding one tablespoon of vinegar to salads or diluting it in a drink after meals can help lower post-meal blood sugar levels in individuals with type 2 diabetes. Stable blood sugar contributes to sound, uninterrupted sleep.

This food may also curb appetite and promote satiety, especially at night, reducing hunger and supporting weight loss.

May help manage blood pressure

The acetic acid in apple cider vinegar may help regulate blood pressure. According to Very Well Health, consuming apple cider vinegar in the evening can help reduce both systolic and diastolic blood pressure. Its consumption is also linked to lower total cholesterol and increased high-density lipoprotein (HDL), or "good" cholesterol. However, individuals should consult a doctor before use to ensure safety.

Promotes mental relaxation

Regular consumption of apple cider vinegar may offer mental health benefits, including mental relaxation, improved mood, and alleviation of depression symptoms.

The gut-brain axis forms a close connection within the body. A healthy digestive system plays a core role in producing serotonin, a hormone that regulates mood. Fermented apple cider vinegar, containing acetic acid, helps nourish beneficial bacteria and diversify the gut microbiome. Its antioxidant properties also protect brain cells from damage caused by stress and aging, enhancing mental focus and stress response.

Eating Well advises against drinking undiluted apple cider vinegar due to its high acidity, which can erode tooth enamel and irritate sensitive esophageal tissues. It is recommended to dilute one to two tablespoons (15-30 ml) with 237 ml of water. Consuming this mixture two to three hours before bed may reduce the risk of acid reflux, a common cause of sleep disturbances.

Alternatively, you can incorporate apple cider vinegar into meals by using it in salad dressings, marinades, or quick pickles. This method still delivers beneficial compounds while reducing acidity compared to direct consumption.

Anh Chi (Compiled)