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In ancient Greece, China, and the Middle East, people used vinegar to soothe coughs, ease digestion, and even clean wounds. While all vinegars have their uses, one variety stands out for both flavor and health benefits: apple cider vinegar – or ACV. So, let’s take a closer look at what makes it highly notable. Here’s something you might not know – vinegar actually contains small amounts of minerals, amino acids, and plant-based compounds called polyphenols. Apple cider vinegar, especially the kind that’s raw and unfiltered, may also keep some B vitamins, antioxidants, and friendly microbes from the fermentation process.One reason ACV has gotten a lot of attention is because of its potential to help with blood sugar. Some studies show that when people take vinegar with a meal, especially one that’s high in carbs, it may help keep their blood sugar from spiking after eating. In one study from 2004, people who had ACV with a starchy meal had noticeably lower blood sugar levels within an hour compared to those who didn’t. Another reason apple cider vinegar has attracted attention is its potential role in supporting digestion. Researchers have found that its acetic acid may slow the rate at which food leaves your stomach – a process known as gastric emptying. Experts usually recommend keeping it under 4 tablespoons a day, or about 60 milliliters. And here’s a tip: go for the organic, unfiltered version with “the mother.” That’s the cloudy stuff floating at the bottom. It’s packed with natural enzymes, good bacteria, and yeast that may help with digestion and nutrient absorption.While apple cider vinegar is generally safe when used in small amounts, taking too much can lead to side effects. Some people may experience indigestion, low potassium levels, or even throat irritation. ACV can also interact with certain medications, such as diuretics and drugs for diabetes. So it’s a good idea to check with your doctor if you’re taking any of those. Since the acetic acid in vinegar is strong, it can wear down tooth enamel over time. To protect your teeth, consider rinsing your mouth with water after drinking it. And for those with chronic kidney disease, ACV isn’t recommended, as the kidneys may have trouble processing the extra acid.Other varieties, such as balsamic vinegar, are also rich in polyphenols, antioxidants known to help protect the body against inflammation, cellular damage, and infection. Emerging research shows that lesser-known vinegars like rice and coconut may offer health benefits similar to apple cider vinegar. Whether you’re adding a splash to your salad or sipping it mixed in water as part of your morning routine, it’s one of those simple habits that can really add up. Just remember: balance is key, and the terrific results can come from pairing small changes with a healthy, joyful vegan lifestyle.
