苹果醋：健康益处，使用方法和副作用

苹果醋是一种天然的食品防腐剂和消毒剂。它是治疗消化系统疾病，皮肤状况，疣，虱子，头皮屑和喉咙痛的常见家庭疗法。它是减肥，控制糖和胆固醇水平，降低高血压和增强免疫力的流行饮食补品。

ACV中的乙酸，酚和益生菌可能是其据称对健康有益的原因。本文讨论了ACV的一些健康主张，使用方法及其潜在的副作用。

什么是苹果酒醋？

苹果醋（ACV）是通过发酵苹果汁（ Malus domestica ）制成的。发酵汁（或苹果酒）含有乙醇，该乙醇被称为 醋杆菌 （ Acetobacter） （1）的微生物转化为乙酸。

未经巴氏灭菌或有机的ACV包含微生物。这些微生物，例如酵母和细菌，也被统称为“母亲”，并且富含酶和蛋白质。它们使ACV具有典型的浑浊外观，并为人体提供益生菌益处。

ACV还包含矿物质，维生素，多酚和乳酸，柠檬酸，苹果酸和乙酸（2）。一项研究报道，没食子酸和绿原酸是苹果醋母亲中的主要酚类化合物（3）。乙酸（5％）是ACV的活性化合物。它也负责产生强烈的气味和酸味。它可能是造成许多声称的健康益处的原因（1）。

轶事证据表明对ACV有许多主张。让我们探索其背后的科学研究。

苹果醋的好处是什么？

1.可能具有抗菌特性

传统上，ACV被用作食品防腐剂和消毒剂（4）。它可以防止食物的变质，因为它可以防止细菌的生长，例如 大肠杆菌 （1），（5）。

一项研究报告说，ACV对 念珠菌 具有抗真菌特性（6）。另一个病例报告使用ACV治疗女性阴道念珠菌病（7）。苹果醋确实具有抗菌性能。但是，需要更多的研究来了解其治疗应用。

2.可能会改善消化

ACV中的“母亲”是益生菌。益生菌有助于改善肠道微生物数量（8）。有科学证据表明，食用发酵食品可以帮助保持肠道健康（9）。这些良好的细菌有助于向人体提供营养，还可以防止病原体的生长。益生菌可以降低炎症，增强免疫力，还可以改善心理健康（10），（11）。

ACV包含乙酸。动物研究报告说，乙酸有潜力被用于治疗溃疡性结肠炎（12）。

没有足够的信息来确定ACV是否有助于治疗胃酸反流。一项研究强调了轶事要求与有关使用ACV治疗食道症状的经验证据之间的差距（13）。

3.可能促进减肥

ACV的抗炎和抗肥胖特性可以预防高脂饮食引起的肥胖和与肥胖相关的心脏并发症。这是在大鼠研究中发现的（14）。另一项对高脂饮食喂养的大鼠的研究报告说，ACV的抗氧化活性可以降低肥胖的风险（15）。

动物研究结果表明，ACV在高脂血症（高胆固醇）大鼠中具有显着的抗高血脂活性（16）。在ACV治疗的大鼠中观察到体重减轻。它们的脂质参数也一致（16）。

在其他研究中，食用ACV 8周的受试者的不健康脂肪或脂质水平较低（17）。

根据日本的一项研究，醋还对肥胖有效（18）。研究结果表明，在肥胖的日本受试者中，醋的摄入减少了体重（体重减轻），体脂质量，内脏脂肪和血清甘油三酸酯水平（18）。

在另一项研究中，在健康受试者面包进餐后，醋还可以增加饱腹感。这可能有助于对抗肥胖（19）。另一项研究指出，使用醋可能有助于降低餐后血糖（20）。

但是，科学界对ACV在减肥方面的功效存在分歧。因此，我们需要在这方面进行更多研究。

4.可能改善心脏健康

动物研究表明，醋可以减少血液中的甘油三酸酯和胆固醇（21）。日粮乙酸降低高胆固醇饮食喂养的大鼠的血清总胆固醇和三酰甘油（21），（22），（23）。

一项研究分析了醋对高胆固醇血症兔子的影响（22）。醋降低了大多数生化指标，例如胆固醇，C反应蛋白（CRP）和载脂蛋白A（ApoA），可能会增加心血管疾病（如动脉粥样硬化）的风险（22）。

高血压或高血压可能导致心脏问题。还发现醋可降低大鼠的血压（24），（25）。这些关于动物的初步研究需要在人类中得到证实。

5.可能有助于管理糖尿病

对糖尿病小鼠的研究表明，ACV可以降低血糖水平（26）。在健康受试者中，饭后ACV可以降低血糖水平和胰岛素反应（20）。但是，在糖尿病患者中，它不会延迟胃排空（27）。

大多数研究声称，醋可降低血糖水平（28），（29），（30）。但是，其他研究指出，醋可以比糖尿病患者更有效地调节健康个体的血糖水平（31）。

6.可以促进皮肤健康

苹果醋含有α-羟基酸，包括乳酸和苹果酸。这些酸已广泛用于皮肤护理（32）。

乳酸改善皮肤水合（32），（33）。它还能轻柔地剥落皮肤角质（从死皮层脱落），改善皮肤质地，并通过促进细胞更新来帮助减少细纹（34），（35）。与三氯乙酸合用时，乳酸还可以治疗黑眼圈和色素沉着（36）。

研究报告称，膏状基料中的醋可改善小鼠的特应性皮炎（37）。轶事证据表明，ACV可能有助于缓解牛皮癣症状，包括瘙痒和鳞屑。但是，没有科学的数据支持这一说法。

ACV具有抗菌活性。它可能有助于治疗容易长粉刺的皮肤。但是，在这一领域需要进行更多的研究。

ACV的局部应用可能引起皮肤灼伤和皮肤刺激（38）。因此，请谨慎行事。

7.可能会提高免疫力

ACV富含抗氧化剂和酚。这些化合物有助于清除氧化应激期间产生的细胞中的毒素（39）。许多民间疗法使用ACV治疗与炎症相关的疾病，例如多发性硬化症，强直性脊柱炎和类风湿关节炎。

但是，这方面的科学证据很少。相反，一项研究声称ACV在佐剂性关节炎大鼠中作为抗关节炎和抗炎药无效（40）。

8.可能有助于治疗多囊卵巢综合征（PCOS）症状

一项研究调查了ACV与母亲（有益的酵母菌和细菌）对生殖激素的影响。ACV降低Wistar大鼠的雌激素和睾丸激素水平，但增加孕激素水平（41）。

研究表明，摄入ACV有助于调节多囊卵巢综合征女性的排卵功能（42）。也有报道称，每天食用15克苹果醋，持续90至110天有助于改善胰岛素敏感性，并恢复定期饮食（42）。

这些是苹果醋的潜在好处。其中一些尚未在人类中得到证实。在以下部分中，我们将研究ACV的剂量及其使用方法。

用法用量

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.

47 sources

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