January 24, 2017

Top 14 Benefits of Apple Cider Vinegar + Healthy Recipes

Wonder how ACV can help you? Here are 14 reasons to add apple cider vinegar to more than just your salad dressing – plus a recipe to make your own!

by Rob Saunders

The holidays are behind us, and many of us are now regretting the fact that we indulged in all those delicious yule tide delicacies! Perhaps you’ve had to loosen your belt a notch, or maybe you just feel bloated and sluggish. You know you’ve got to change your eating habits, but you’re also looking for a little help.

While there’s no magic weight loss pill, here’s a tip for you from an unexpected source: apple cider vinegar (ACV). Among other important components, apple cider vinegar contains acetic acid. This unique compound is what gives apple cider vinegar its sour taste.

But acetic acid has other even more exciting talents. One of those is its ability to increase your level of satiety. Translated that means that you feel full sooner so you eat less. In one test, volunteers drank a small amount of vinegar in addition to eating a high-carb meal. The result was that they consumed 200 to 275 fewer calories throughout the rest of the day.[1] Maintaining that pace each month would equate to losing 1.5 pounds per month or 18 pounds per year![2]

acv-for-weight-lossA study conducted in 2009 revealed that subjects who drank ACV for three months during the study lost significant body weight, abdominal fat, waist circumference, and lowered their triglycerides.[3]

For weight loss (as well as other benefits), mix 2 teaspoons of ACV in 8 oz. of water and drink it before, during or after mealtimes.[4]

WARNING: with apple cider vinegar, more is not better! We recommend always diluting vinegar when taking internally as full-strength vinegar could be unpleasant or even harmful due to its acidity.[5]

ACV Helps Lower Blood Sugar

One of the most solid pieces of evidence on apple cider vinegar is its effect on blood glucose levels.[6] Maintaining balanced blood sugar levels is one of the biggest keys to unlocking better overall health and is the secret behind losing weight and keeping it off. Scientists aren’t exactly sure why it works; they just know that it does.

In one study 19 percent of participants with type 2 diabetes found that ACV lowered their blood sugar. In the same study 34 percent of participants with prediabetes experienced lower blood sugar when taking apple cider vinegar.[7] Other studies have revealed lower blood sugar levels following a meal when subjects drank a mixture of apple cider vinegar and water before the meal.[8]

Drink ACV for Improved Digestion

And while we’re on the subject of eating, many Americans suffer from digestive issues often brought on by eating too much, or by consuming rich foods and alcohol. Once again, apple cider vinegar comes to the rescue.

Contrary to popular belief, problems like upset stomach and acid reflux result from not enough acid rather than too much. You can improve the amount of acid in your stomach by supplementing with ACV. Also, due to its antibacterial properties, apple cider vinegar can kill harmful bacteria like E.coli and salmonella. And the pectin in ACV may relieve spasms.[9] Apple cider vinegar may also help with constipation.[10]

Furthermore, improving the health of the gut has been found to reduce low level inflammation and may even help prevent obesity. One study, published in the Journal of Clinical Investigation, suggests that it may be possible to use probiotic bacteria to treat obesity and other chronic diseases, while other research found that obese people were able to reduce their abdominal fat by nearly 5%, and their subcutaneous fat by over 3%, just by drinking a probiotic-rich beverage for 12 weeks.[11],[12]

You know what’s a great probiotic-rich drink? That’s right … apple cider vinegar!

These three issues: weight loss, high blood sugar and digestive problems are common on the minds of people going into the new year. It’s exciting that something as inexpensive and available as apple cider vinegar can bring such relief! Consume it regularly to enjoy better gut health and all the benefits that brings – from weight loss to better digestion and so much more! Keep reading!

A Little Background on this Amazing Brew

The use of vinegar dates back to around 5000 BC. Back then, it was used primarily as a solution with which to preserve vegetables—a practice we still use today. The fact that vinegar emerged as a preservative hints at the fact that it contains strong antimicrobial properties. But it also boasts powerful antioxidants, probiotics and other beneficial compounds. Very early on, ACV also became known for its powerful medical and health benefits.[13]

You can make vinegar from any fruit or vegetable that can be fermented, but apples are most commonly used. The fermentation process is long and slow, which renders a rich array of bioactive elements: acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and others.[14] Additionally, ACV is high in potassium, magnesium, phosphorus, calcium and other minerals.[15]

The fermented, unfiltered, unpasteurized vinegar looks cloudy due to the amino acid bacteria and other substances. This phenomenon is commonly referred to as the “mother” of vinegar and may even look “stringy” or “cob-web-like.” Apple cider vinegar in this murky, unfiltered state is the best kind for consumption. At the end of this article, we’ll share some of the best brands of ACV that contain the “mother” and an old recipe for making your own apple cider vinegar.

11 Additional Exciting Benefits of Apple Cider Vinegar

There are literally dozens of applications and health benefits for ACV. We’ve already talked about using it to: assist in weight loss, relieve heartburn and improve digestion, and lower blood sugar, but let’s look at some other common uses.[16], [17], [18], [19]

  1. 14-benefits-of-apple cider vinegarSkin cleanser

    Both the acid for normalizing pH levels and the antibacterial properties of ACV make it a great skin cleanser and treatment for acne. Mix ACV with water in a 1:4 ratio and apply with a cotton pad. Rinse with clean water after 10 minutes. Do this 3 times daily.

  2. Hair treatment

    ACV works well for rinsing product buildup and unwanted oil from hair. Use 1/3 cup ACV to 4 cups water. Also, as a remedy for dandruff, spray your scalp with a 1:1 ratio of ACV and water.

  3. All-Purpose cleaner

    In a spray bottle mix 1 part ACV with 1 part water and add a few drops of your favorite aromatic essential oil.

  4. Sore throat gargle

    Due to its anti-bacterial and anti-inflammatory properties, a 1:1 mixture of ACV with warm water can serve as an effective mouthwash and gargle for combating a sore throat.

  5. Muscle cramp relief

    Leg cramps often come on due to a deficiency in potassium. To relieve leg cramps, mix 2 tablespoons of ACV in a cup of water. Add a little honey to cut the bite of the vinegar if you like.

  6. Natural weed killer

    To get rid of weeds in the cracks of your driveway or sidewalk, mix ¼ cup salt and 1 teaspoon dish soap with ½ gallon of ACV. Pour or spray solution on weeds.

  7. Toxin detox

    The compounds in ACV help cleanse the body of toxins, improving circulation and purging lymph nodes. For a detox cocktail, mix 2 teaspoons of ACV in 8 oz. of water.

  8. Sunburn relief

    For relief of itchy skin due to sunburn, insect bites, poison ivy or jellyfish stings, use a 1:4 ratio of ACV to water.

  9. Wart remover

    Soak a cotton ball with ACV and secure on the wart with a bandage or surgical tape overnight. Continue this process each night until the wart falls off.

  10. Candida remedy

    Yeast infections are common and can cause bad breath, deplete energy, and promote urinary tract infections and digestive issues. The probiotics and acid in ACV can help kill candida. Take 1 tablespoon of ACV in a glass of water 3 times daily.

  11. pH regulator

    Although ACV is acidic, its effect on the body is alkaline, which helps put your body in a balanced pH state. This can help reduce your risk of cancer and other chronic illnesses as well as boost your energy. Add 2 teaspoons of ACV to a glass of water and drink daily.

Vinegar’s Sweeter Side

Apple cider vinegar uses As you can see, apple cider vinegar masters 101 uses due its amazing health properties. But you may turn up your nose at the thought of actually drinking ACV, even when diluted. There are plenty of other ways to introduce ACV into your diet that are pleasant and tantalizing. So here we turn to apple cider vinegar’s “sweeter” side: its delicious culinary applications. Use apple cider vinegar to:[20]

  • Can, preserve, and pickle cucumbers, onions, beets, carrots, beans and more.
  • Create delicious salad dressings.
  • Marinate and tenderize meats and fish.
  • Help bread rise by adding 1 tablespoon of ACV to every 2 ½ cups of flour.
  • Substitute milk for buttermilk by adding 1 tablespoon of ACV to a cup of milk.
  • Enhance the flavor of pies and pastries by adding 1 tablespoon of ACV to the recipe.
  • Make fluffier rice by adding a teaspoon of ACV to the water.

Yet another more pleasant way to enjoy the benefits of ACV without having to endure its bite is with the array of new vinegar drinks available. These are referred to as “drinking vinegars.” For example, Bragg sells a 16 oz. Organic Apple Cider Vinegar All Natural Drink with Concord Grape Acai juice, found even in Walmart! These tart and tangy drinks seek to offer the benefits of apple cider vinegar in a palatable mixture of fruit juices and herbal flavors.[21]

But as with any bottled drink, be sure to read the labels to find out what you’re actually getting. Better yet, make your own vinegar drink by adding ACV to a smoothie, fruit juice or other herbal preparation.

Buying Apple Cider Vinegar

While you may be put off by the cloudy appearance of ACV that still contains its “mother,” this is by far the healthiest form for consumption. If you’re using ACV for cleaning, then filtered vinegar is fine. But know that clear vinegar is also pasteurized, which kills the healthy living bacteria, enzymes and other nutrients in ACV that are so beneficial.[22], [23] So for cooking and consumption, always look for “cloudy” ACV.

A few of the best brands of organic, unpasteurized, unfiltered apple cider vinegar include: Bragg, Eden, Viva, and Vermont Village.[24] Again, always look for “cloudy” vinegar that is organic and contains the “mother.”

If you’re the independent, adventurous type, then you may want to try your hand at making your own apple cider vinegar.

How to Make Apple Cider Vinegar

make-your-own-acvActually, you’ll be amazed at how easy and inexpensive it is to make your own ACV. This recipe comes from The Settlement Cook Book, printed in 1943.[25] Your home environment and other factors are too many to predict how long this process will take, so be patient and follow the directions.

  1. Using overripe, but not spoiled apples, wash them thoroughly and place peelings and cores in a wide-mouthed jar or stone crock. (Use the rest of the apples for making a pie, some other delicious dessert, or applesauce.)
  2. Cover apple parts with cold, clean water. Cover jar or crock, but NOT with an airtight lid! Gases must be able to escape during the fermentation process.
  3. Add more apple peelings and cores from time to time and keep apple parts covered in water.
  4. A “scum” will form on top that will gradually thicken. This is the “mother.” When this forms, you can perform a taste-test to determine the strength of the vinegar. The longer you let it ferment, the stronger the vinegar. (This may take days or weeks.)
  5. When your apple cider vinegar tastes sufficiently strong, strain the mixture first through a colander, then through cheese cloth.
  6. Bottle and seal.

Apple cider vinegar is truly one of God’s gifts to mankind! Its health benefits and uses for cooking and homecare are unrivaled. Check your pantry or purchase some organic ACV and begin enjoying its countless benefits today!



Of course ACV isn’t the only healthy beverage out there. The easy to make and lightly carbonated beverage kefir packs in the probiotics. Plus, here are some more natural ways to fight candida and refresh your skin.


Rob FischerRob Fischer has been writing professionally for over 35 years. His experience includes ghostwriting, creating curricula, study guides, articles, blogs, newsletters, manuals, workbooks, and training courses. He has written over a dozen books and serves as an editor for a nationally known copywriter.


[1] Dr. Joseph Mercola, “How Apple Cider Vinegar Can Change Your Life,” March 21, 2015, http://articles.mercola.com/sites/articles/archive/2015/03/21/apple-cider-vinegar-uses.aspx.
[2] Dr. Joseph Mercola.
[3] Calorie Bee, “Read Before Drinking Apple Cider Vinegar for Weight Loss,” September 8, 2016, https://caloriebee.com/diets/How-do-i-Drink-Apple-Cider-Vinegar-Weight-Loss.
[4] Calorie Bee.
[5] Calorie Bee.
[6] Calorie Bee.
[7] Dr. Joseph Mercola.
[8] Reader’s Digest, “13+ Health Benefits of Apple Cider Vinegar,” nd, http://www.rd.com/health/wellness/apple-cider-vinegar-benefits/.
[9] Dr. Joseph Mercola.
[10] Calorie Bee.
[11] “Incorporation of therapeutically modified bacteria into gut microbiota inhibits obesity,” European Journal of Clinical Nutrition, June 2010, http://www.jci.org/articles/view/72517
[12] “Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial,” The Journal of Clinical Investigation, June 24, 2014 https://www.ncbi.nlm.nih.gov/pubmed/20216555
[13] Dr. Joseph Mercola.
[14] Dr. Joseph Mercola.
[15] Wellness Mama, “7 Apple Cider Vinegar Uses & Benefits, October 25, 2016, http://wellnessmama.com/2042/apple-cider-vinegar-uses/.
[16] David Wolfe, “25 Amazing Uses for Apple Cider Vinegar: Health, Home & Beauty!” nd, https://www.davidwolfe.com/apple-cider-vinegar-uses-health-beauty/.
[17] Janessa M., “30 Ways to Use Apple Cider Vinegar,” Swanson Vitamins, November 4, 2016, http://www.swansonvitamins.com/blog/jenessa/apple-cider-vinegar-uses.
[18] Reader’s Digest.
[19] Dr. Josh Axe, “20 Unique Apple Cider Vinegar Uses and Benefits,” nd, https://draxe.com/apple-cider-vinegar-uses/.
[20] Apple Cider Vinegar Benefits.com, “Cooking with Vinegar Best Tips,” nd, http://www.apple-cider-vinegar-benefits.com/cooking-with-vinegar.html.
[21] Stephanie Eckelkamp, “Are Those Trendy New Drinking Vinegars Actually Good for You?” Prevention, November 30, 2016, http://www.prevention.com/eatclean/trendy-vinegar-drinks.
[22] Calorie Bee.
[23] Dr. Josh Axe.
[24] Best Products, “8 Apple Cider Vinegar Brands for a Healthy Daily Diet,” nd, http://www.bestproducts.com/eats/drinks/g1863/apple-cider-vinegar/.
[25] Mrs. Simon Kander, The Settlement Cook Book (Milwaukee, WI: The Settlement Cook Book Co., 1943), p. 550.



4 Naturally Cleansing Drinks You Have to Try

Make Your Own Drinks For a Nutrient Boost

By Jessica Sanders

Whether you need to drop that last five pounds or want to cleanse the toxins from your body, there’s a drink for you. Many whole foods, such as lemon, apple cider vinegar and romaine lettuce are rich in antioxidants, potassium and other vitamins, all of which work to reduce inflammation, water weight and more.

Drinks are easy to make and help the digestive system absorb nutrients easily. These four drinks will keep you hydrated, give your body a needed nutrient boost and keep your vital organs in their best possible health. As a bonus, you’ll feel and look great!

Green Tea

Green tea is a perfect addition to your naturally cleansing drink list because it can be found at nearly every grocery store. Its benefits are simple: green tea is rich in antioxidants. These work to reduce the oxidative stress and free radicals in our body and help reduce inflammation.

One of the most potent antioxidants in green tea is epigallocatechin gallate (ECGC). This abundant antioxidant in green tea (and white tea) may boost your metabolism and allow you to burn more fat. Note: studies have been done that both support and negate this claim.

How to Benefit from Drinking Green Tea

Both “detox” branded green teas and traditional green teas are great options. If you’re choosing a special detox tea, however, check the ingredients. Natural additions like lemon grass and ginger in detox green teas help cleanse your body and liver (blocking the amount of fat stored), making them a great choice. However, some brands may sneak in “natural” sugar that you might want to avoid. Brewing hot tea has been found to preserve tea’s high level of antioxidants.

how to benefit from drinking green teaTry It: Ginger Green Tea


  • 1 bag green tea
  • 1-2 cups water
  • 1/2 inch piece fresh ginger, sliced thin (Lowers fasting blood sugar)


  1. Boil water and add tea bag and ginger.
  2. Let steep for 3-5 minutes and drink any time of day.

Sip your way to optimal health and reap the benefits of this hot, green liquid. Go green and let it be your cup of tea! 

Organic Apple Cider Vinegar

Apple cider vinegar, a household staple, may be just what you need to cleanse your body and curb your appetite. This vinegar is high in pectin, which expands the stomach, helping you feel full faster. It’s also high in potassium, which flushes excess sodium from the body, reducing water weight and bloating.

How to Benefit from Drinking Organic Apple Cider Vinegar

Properly dilute the organic apple cider vinegar with water—1-2 tablespoons with a 16-ounce glass (or bottle) of water. You can add a small amount of honey (1-2 teaspoons) for flavor and sip throughout the day.

Bragg, one of the largest manufacturers of organic apple cider vinegar, recommends having this drink three times a day to realize its benefits. Take careful note of whether you experience any bodily changes in your stool or urine, or feel any discomfort. Remember that too much of anything can be harmful, so reserve this high dosage for short periods of intensive detoxing.

Vegetable Juice 

Vegetables should be a staple of your diet, but sometimes it may seem impossible to get the recommended 2-3 servings a day. Luckily, putting your veggies through a juicer, rather than eating them whole, will not only ensure you get all the vegetables you need for the day, but will also help you cleanse your body and store less fat.

A daily green smoothie can kick off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate disease, and may even reverse some conditions in certain individuals.

The key is to focus on green vegetables, such as spinach, cucumber, celery and green apple. These won’t spike your blood sugar and insulin levels like sweet vegetables (beets or carrots) do. When your blood sugar spikes, and you don’t have a way to burn the sugar—which turns to carbohydrates when digested and not used immediately—that sugar eventually stores as fat. Green vegetables help you avoid this dilemma.

How to Benefit from Drinking Vegetable Juice

Make sure that your juice is at least 1/3 green vegetables—you can add some sweeter vegetables or a small amount (1/2 cup) of fruit for sweetness.

If you’re not sure which greens to go with, romaine lettuce is always a good option, says Dr. Ben Kim, but don’t hesitate to change it up with kale, spinach, collard greens, etc. for variety.

green detoxing machineTry It: Green Detoxing Machine


  • 2 celery stalks (celery is a diuretic)
  • 1 cup romaine lettuce
  • 1/2 small cucumber
  • 1/4 green apple, sliced


  1. Add each item to your juicer for a delicious, detoxing beverage that ill help you reduce fat storage. Feel free to switch out the romaine lettuce for another leafy green vegetable if you prefer.

Lemon Water 

Water is a natural detoxifier, helping to flush sodium and toxins out of your body on a regular basis. Add lemon and you have a fat-burning, detoxing beverage that you can sip on every single day.

Lemons are high in potassium, the mineral that helps flush excess sodium out of your body, reducing bloat and water weight. Lemons are also high in vitamin C. While this doesn’t directly correlate to fat loss, it indirectly helps you achieve your weight loss goals: vitamin C supports your adrenal glands, helping you to better handle stress. Stress often causes weight gain, so improving your reaction to stress can also curb potential weight gain.

How to Benefit from Drinking Lemon Water 

You can drink lemon water once or twice a day, with 1/4-1/2 of a lemon, freshly squeezed. To get more from your drink, add a small amount of 100 percent cranberry juice or 100 percent grapefruit juice, both of which provide similar benefits—detoxification.

Whether you want to get rid of a few last pounds or simply cleanse your body, these drinks will help revive you from the inside. Sip on green tea, lemon water, vegetable juice and organic apple cider vinegar to reduce inflammation, detox your body, speed up your metabolism and help you feel great at the same time.

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Natural Acid Reflux Permanent Cure


Joe Barton = JB

Scott Saunders = SS

JB: All right. Well, hello everyone. This is Joe Barton with Barton Publishing, and my guest today is Dr. Scott Saunders. Scott, how are you today?

SS: I’m fine, thanks, Joe.

JB: All right. Well, we’ve finally got our recording software working here, thanks to FreeConferenceCall.com. And so today we are going to talk about acid reflux medications and the pros and cons and everything in between. So, Dr. Saunders, I’m going to just kind of let you take this over and maybe give a little introduction to acid reflux medications, and then I’ll have some questions for you.

Acid Reflux Medications Are Popular, But Not A Long-Term Fix

SS: Okay. Well, that should be easy. Acid reflux is a very common problem. Just to sort of let people know how common this problem is, the medications, when they first came out for acid reflex, including Zantac, Tagamet, and those, many years, 25 or 30 years ago, very quickly became the most sold medications in the world. In fact, before Prilosec came out, which is the first proton pump inhibitor, Zantac was the biggest selling medication in the whole world. So these are big. This is a really common problem and people deal with it all the time, so the medications are used frequently. And now we have several of the proton pump inhibitors that are over the counter, and these are much stronger than the older medications, which were histamine blockers that slowed down the acid. The new ones block the stomach acid completely. They stop what’s called the proton pump, which is what makes the acid in the stomach. It just stops it. So it works very well to lower the acid and raise the pH of the stomach. And there are a lot of consequences to this that people don’t think about. There have been well-known problems with what’s called achlorhydria, and that’s when people don’t make stomach acid. And this is a disease that’s been known for many years, and it causes certain kinds of problems such as vitamin deficiencies – Vitamin B12, the B vitamins especially, but also minerals. Many minerals require acid in order to be produced. So this is – the medications are great short-term medications. People have an ulcer; they need to heal the ulcer. They’re used appropriately in that kind of a situation – they’re great. But the problem comes when they’re used long-term, when people say, “Oh, I’m getting acid reflux. Here, I’ll take another one, take another one.” Because with the proton pump inhibitors, you have to take them every day in order for them to be useful. It’s not something you can just take when you feel the acid coming on, because they take a day to start working.

JB: So, maybe some more details on what you mean by “short-term” versus “long-term.”

SS: Oh, yeah. Short-term would be a week, maybe even a couple of weeks. If someone actually had an ulcer, they may be on a proton pump inhibitor for three weeks or even as long as a month, and that would be an appropriate use of the medication. And it works great. The stomach heals well. It’s pretty well documented. And it does stop the acid and allow the stomach to heal, so that’s good. Long-term would be more in terms of people’s continued use, ongoing, everyday for years. I’ve had patients on these proton pump inhibitors for many years. They say they can’t go off them because they – every time they go off them, they get the acid reflux back again.

JB: Right. That seems pretty common. A lot of people take these medications for a lot longer than what they’re actually prescribed for or intended for. You said that it can cause deficiencies in minerals and vitamins and things, so what are some examples of deficiencies that you’ve seen?

SS: Most of the ones I’ve seen are

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Heidi Klum: The Apple Cider Vinegar Diet

An alternative to dangerous weight loss pills,
Apple Cider Vinegar is a natural and potent remedy for losing weight.

Celebrities swear by a pre-meal gulp of vinegar. Heidi Klum has said even a sniff curbs her cravings.

Mix with 12-16 oz of water with 1-2 tablespoons of apple cider vinegar (ACV) and drink before a meal. If unpalatable, try mixing with a natural sweetener such as stevia, but do not add sugar. Apple cider vinegar cleanses the system and makes your digestive tract more alkaline. Because acid production may be too plentiful in breaking down food, the excess acid causes your body to store toxins in fat and extra weight. This is one reason you can find vinegar used in detox programs, activating the liver to rid your body of extra fats and proteins.

ACV also helps to reduce cravings. Use unfiltered organic apple cider vinegar (Braggs is a popular brand), where you can still see the mother, or cloudy, brown material floating in the jar. ACV has also been known to improve digestion, clear up acne and reduce swelling.

Do not expect the same weight loss results with vinegar mixed with oil, such as in salad dressings. If the ACV composition is changed, such as heated up or combined with oil, the chemistry of the ACV is altered just enough that it does not have the same affect as with mixed with water.

This traditional and age-old elixir for shedding the pounds has had its supporters and its skeptics. Nonetheless, you can’t argue with the likes of Heidi Klum and others like artist Fergie, who used apple cider vinegar to look as good as they do!

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