Complete Beginner's Guide to Apple Cider Vinegar

All About Apple Cider Vinegar

Apple cider vinegar has recently gained immense popularity as a health supplement. Made from fermented apple juice, apple cider vinegar is rich in acetic acid, probiotics, and potassium - compounds linked to various health benefits.

But how is apple cider vinegar made? Does it need to be refrigerated? And what are science-backed ways you can use apple cider vinegar?

This beginner's guide covers everything you need to know about using apple cider vinegar safely and effectively.

How Apple Cider Vinegar Is Made

Apple cider vinegar production involves a two-step fermentation process:

Step 1: Apples Are Crushed and Squeezed

First, apples are washed, cut, crushed into pulp, and squeezed to yield fresh apple juice. Extra water may be added to help extract more juice from the crushed apples.

Step 2: Alcoholic Fermentation and Acetic Acid Fermentation

The apple juice is combined with yeast to initiate alcoholic fermentation, converting natural sugars into alcohol. Next, acetic acid-forming bacteria like Acetobacter are added to further ferment the alcohol into acetic acid.

This two-step fermentation process yields a vinegar containing 4-7% acetic acid, vitamins, minerals, probiotics, and polyphenolic compounds.

Does Apple Cider Vinegar Need Refrigeration?

Unopened apple cider vinegar is shelf-stable and does not require refrigeration. Unpasteurized vinegar may slowly lose some medicinal properties when stored long-term in hot, humid environments. But refrigeration is not mandatory.

On the other hand, any opened apple cider vinegar should be stored in the refrigerator to prevent degradation. Transfer opened vinegar into an airtight, reusable glass or plastic container before refrigerating.

How to Preserve Apple Cider Vinegar

To maintain the nutritional quality and therapeutic benefits of apple cider vinegar long-term:

• Keep unopened vinegar bottles in a cool, dark pantry or cupboard
• Refrigerate opened vinegars tightly sealed in non-reactive containers
• Never let vinegar contact metal lids or sprinkling caps (use plastic instead)

Choosing the Best Apple Cider Vinegar

Not all vinegars are created equal. Heres what to look for when buying apple cider vinegar:

1. Seek Out Organic, Unfiltered Vinegar

Organic apple cider vinegars are made from organically grown apples without synthetic additives or GMOs. They tend to retain more "Mother" strands of proteins, enzymes, and probiotics than heavily processed vinegars.

2. Raw, Unpasteurized Vinegar Is Most Nutritious

Raw vinegars preserve more nutrients because they skip the pasteurization process. They may contain trace amounts of sediment or floating pieces from the fermentation process.

3. Higher Acidity Is Better

Vinegars with acidity levels between 5-7% are ideal. Higher acidity vinegars have more acetic acid and health-promoting compounds compared to diluted, weaker vinegars.

4. Look for Cloudiness and Sediment

Quality apple cider vinegars look slightly cloudy or have cobweb-like sediment strands floating inside. This "Mother" sediment indicates the presence of gut-healthy probiotics.

Benefits and Uses of Apple Cider Vinegar

Regularly consuming small amounts of vinegar may provide certain benefits:

May Support Weight Loss

Some evidence shows vinegar intake can increase feelings of fullness after meals, potentially aiding appetite control and fat loss.

Can Lower Blood Sugar Levels

Vinegar ingestion appears to improve insulin sensitivity and slow digestion, helping regulate healthy blood sugar spikes after carbohydrate-containing meals.

May Improve Heart Health

Studies indicate vinegar can lower blood pressure, cholesterol, and triglycerides - major risk factors for heart disease. It may also possess antioxidant and anti-inflammatory properties that protect cardiovascular health.

Some easy ways to use apple cider vinegar include:

• Mix with water as a tangy drink before meals
• Use as a marinade, sauce, or salad dressing ingredient
• Add to bathwater to soak in the antimicrobial benefits
• Combine with lemon juice and honey to craft an immunity-supporting tonic

Is Apple Cider Vinegar Safe?

When consumed appropriately, apple cider vinegar appears safe for most people. However potential downsides to consider include:

Tooth Enamel Damage

High acidity vinegar may erode tooth enamel with regular, long-term use. Avoid swishing vinegar in the mouth. Dilute vinegar instead of drinking straight for safety.

Digestive Problems

Consuming too much vinegar can upset sensitive stomachs and may exacerbate conditions like heartburn, ulcers, and acid reflux.

Drug Interactions

The acidity of vinegar may interfere with certain medications like diuretics, laxatives, and diabetes drugs. Consult your physician before using vinegar if you take any prescriptions.

Burn Risk

Undiluted vinegar may burn skin, eyes, nostrils, and throat tissues. Avoid inhaling fumes or touching vinegar directly. Rinse immediately if contact occurs.

Recommended Apple Cider Vinegar Dosage

Currently, there are no official guidelines dictating how much vinegar adults should consume each day. But most experts suggest limiting intake to:

• 2 tablespoons (30 ml) mixed into water or other liquids

Start with small amounts and gradually work up to the maximum recommended dose if well-tolerated. Seek medical guidance before exceeding 2 tablespoon per day doses regularly.

Children, pregnant women, and people with digestive issues should exercise additional precautions regarding vinegar intake.

The Bottom Line

Regularly incorporating small amounts of quality apple cider vinegar into your diet and hygiene regimen may offer health perks. But research is still ongoing into many purported benefits.

Stick with raw, organic vinegars within moderation, dilute before use, and consider refrigerator storage to get the most out of apple cider vinegars medicinal properties and nutritional content.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.