Featured Article: Why Apple Cider Vinegar is good for you, 10 benefits of Apple Cider Vinegar

What is Apple Cider Vinegar?

Apple Cider Vinegar is a natural product made from the fermentation of apple juice. It has been used for centuries as an all-purpose health tonic and aids in weight loss, detoxification, and digestion. Most commonly, it is consumed by diluting it in water or other liquids. Apple Cider Vinegar also contains many beneficial vitamins and minerals, such as Vitamin B, Vitamin C, and potassium.


Top 10 Benefits of Apple Cider Vinegar


1. Hydration

Drinking a glass of water with two teaspoons of apple cider vinegar can help your body stay better hydrated. The acetic acid in the vinegar helps to reduce the amount of salt you need to consume to stay hydrated, making it an ideal choice for athletes and those who are active.


2. Reduces the Risk of Cancer

Apple cider vinegar is believed to have potential cancer-fighting properties. Several research studies have pointed towards its ability to inhibit the growth of cancer cells and reduce the size of tumors. Its high content of polyphenols, and plant-based antioxidants, is linked to a lower risk of different types of cancers. However, more comprehensive and human-specific research is needed to validate these claims conclusively.


3. Relieves Constipation

Apple cider vinegar is a potent remedy for constipation, promoting healthy bowel movements and relieving discomfort. The pectin found in it works as a natural bulk-forming agent, absorbing water and expanding in the colon, which helps stimulate bowel movements.

Furthermore, the vinegar's acidic nature stimulates digestive juices that help the body break down food. This makes it not only a natural laxative but also an effective solution for maintaining regularity and promoting overall digestive health.


4. Anti-Bacterial

Apple cider vinegar exhibits potent antibacterial properties, making it an effective natural remedy for fighting harmful bacteria [1] [2]. Its primary active ingredient, acetic acid, can suppress the growth and spread of bacterial strains, even those resistant to traditional drugs.

This characteristic makes apple cider vinegar a potential ally in maintaining a healthy body by preventing bacterial infections.


5. May help Diabetes

Diabetes is a chronic condition that causes an individual’s blood sugar levels to become high, called hyperglycemia, currently, it affects up to 463 million adults worldwide [3].

Research shows that drinking apple cider vinegar can help people with type 2 diabetes manage their condition better. It has been found to reduce fasting blood glucose levels and improve other metabolic parameters like insulin sensitivity.


6. It can Manage Weight

Weight loss is a common goal for many individuals. Studies have shown that adding apple cider vinegar to your diet can help you lose weight. It works by increasing feelings of fullness, and appetite suppression [4]. It also helps to slow down digestion, which can lead to decreased calorie intake over time.


7. Beneficial for Cardiovascular Health

Apple cider vinegar is renowned for its potential benefits to cardiovascular health. It contains acetic acid, a key component that has been linked to reduced blood pressure and lower cholesterol levels [5]. Through these effects, the consumption of apple cider vinegar may help mitigate the risk of developing heart disease.

However, it's important to note that while promising, research in this area is ongoing and consumption of apple cider vinegar should complement, not replace, traditional treatment methods.


8. Apple Cider and Skin Health

Apple cider vinegar has been used as a skin remedy for centuries, but there is no scientific evidence to suggest that apple cider vinegar can help improve skin condition and promote overall well-being.

One of the main components of apple cider vinegar is acetic acid, which has anti-inflammatory, anti-bacterial, and antifungal properties. Studies have shown that using apple cider vinegar on the skin can help reduce inflammation and irritation caused by acne. It also helps to balance the pH level of the skin, which can help prevent breakouts and keep the skin looking healthy.


9. Improves Immunity

A raw and unfiltered variety of apple cider is known for its immune-boosting properties. It is rich in beneficial bacteria, prebiotics, and enzymes, which promote gut health and strengthen the immune system. The acetic acid present in apple cider has antimicrobial properties that can help fight off pathogens. 

Moreover, it's packed with antioxidants, such as polyphenols and vitamin C, that bolster the body's defense mechanisms and reduce inflammation.


10. Lowers Cholesterol and Blood Pressure

Apple cider vinegar is a natural and delicious way to lower cholesterol and blood pressure [6]. The active ingredients in apple cider vinegar make it powerful enough to reduce high levels of LDL (bad) cholesterol and hypertension.

Studies have shown that adding just two tablespoons of apple cider vinegar into your daily routine can have beneficial effects on your cholesterol levels and blood pressure. The acetic acid in the apple cider vinegar helps to reduce the amount of bad cholesterol (LDL) while raising levels of good cholesterol (HDL).


How Can You Take Apple Cider Vinegar 

There are a variety of ways how you can add Apple Cider Vinegar (ACV) into you diet, Here are a few suggestions:

  • Salad Dressing: Mix ACV with olive oil, honey, and a dash of salt and pepper for a tangy, healthy dressing.
  • Morning Tonic: Dilute a tablespoon of ACV in a glass of warm water and have it first thing in the morning.
  • In Soups: Add a splash of ACV to your favorite soups to enhance the flavor.
  • Smoothies: Blend a spoonful of ACV into your fruit or green smoothie.
  • Marinades: Use ACV as a marinade for meats to tenderize and add flavor.

However, not everyone has the taste for apple cider vinegar but that’s not a problem. You can always to turn to supplements. Rucir’s Apple Cider Vinegar capsules offer you the same benefit without any struggle.



Apple cider is a great option for those looking to naturally support their health. With an array of benefits it can help to alleviate common issues, improve skin health, support heart health, reduce cholesterol and blood pressure levels, and help with digestion and weight management.

If you want to try including apple cider in your diet, you should consider starting slowly, as this vinegar can be quite strong. Start with adding a teaspoon to some water or tea each day and increase gradually until you find the amount that works well for you.



  1. Yagnik D, Ward M, Shah AJ. Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli. Sci Rep 2021;11:1854.



  1. Home, Resources, diabetes L with, Acknowledgement, FAQs, Contact, et al. 9th edition | IDF Diabetes Atlas n.d. https://diabetesatlas.org/atlas/ninth-edition/ (accessed August 30, 2023).


  1. Hasan F, Hamilton K, Angadi S, Kranz S. The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Curr Dev Nutr 2022;6:285.



  1. Launholt TL, Kristiansen CB, Hjorth P. Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. Eur J Nutr 2020;59:2273–89.



  1. Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther 2021;21:179.


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