Jabučni ocat: zdravstvene koristi, način upotrebe i nuspojave

Jabučni ocat prirodni je konzervans i dezinficijens hrane. Uobičajeni je kućni lijek za liječenje probavnih tegoba, stanja kože, bradavica, uši, peruti i grlobolje. Popularan je dodatak prehrani za mršavljenje, upravljanje razinama šećera i kolesterola, snižavanje visokog krvnog tlaka i za jačanje imuniteta.

Octena kiselina, fenoli i probiotičke bakterije u ACV-u mogu biti odgovorni za navodne zdravstvene koristi. Ovaj članak raspravlja o nekim zdravstvenim tvrdnjama ACV-a, načinu njegove upotrebe i potencijalnim nuspojavama.

Što je jabučni ocat?

Jabučni ocat (ACV) nastaje fermentacijom soka od jabuke ( Malus domestica ). Fermentirani sok (ili jabukovača) sadrži etilni alkohol koji mikrobom zvanim Acetobacter (1) pretvara u octenu kiselinu.

Nepasterizirani ili organski ACV sadrži mikrobe. Ti mikrobi, poput kvasca i bakterija, također su zajednički poznati kao "majka" i bogati su enzimima i proteinima. ACV-u daju karakterističan oblačan izgled i pružaju probiotičke dobrobiti za tijelo.

ACV također sadrži minerale, vitamine, polifenole i mliječnu, limunsku, jabučnu i octenu kiselinu (2). Studija je izvijestila da su galna kiselina i klorogenska kiselina dominantni fenolni spojevi u jabučnom octu (3). Octena kiselina (5%) je aktivni spoj ACV-a. Također je odgovoran za karakterističan jak miris i kiselkasti okus. Možda je odgovoran za brojne navodne zdravstvene dobrobiti (1).

Anegdotski dokazi upućuju na mnoge tvrdnje o ACV-u. Istražimo znanstveno istraživanje koje stoji iza toga.

Koje su prednosti jabučnog octa?

1. Može imati antimikrobna svojstva

Tradicionalno, ACV se koristio kao konzervans i dezinficijens hrane (4). Mogao bi pomoći u sprječavanju kvarenja hrane jer sprečava rast bakterija, poput Escherichia coli (1), (5).

Studija je izvijestila da ACV pokazuje protugljivična svojstva protiv gljive Candida (6). U drugom se izvješću o slučaju koristi ACV za liječenje kandidijaze rodnice kod žene (7). Jabučni ocat ima antimikrobna svojstva. Međutim, potrebno je više studija kako bi se razumjele njegove terapijske primjene.

2. Može poboljšati probavu

"Majka" u ACV-u je probiotik. Probiotici pomažu u poboljšanju mikrobne populacije crijeva (8). Postoje znanstveni dokazi da konzumiranje fermentirane hrane može pomoći u održavanju crijeva zdravim (9). Te dobre bakterije pomažu u osiguravanju hranjivih sastojaka u tijelu, a također sprečavaju rast patogena. Probiotičke bakterije smanjuju upalu, jačaju imunitet, a mogu poboljšati i mentalno zdravlje (10), (11).

ACV sadrži octenu kiselinu. Studije na životinjama izvijestile su da octena kiselina ima potencijal koristiti za liječenje ulceroznog kolitisa (12).

Nema dovoljno podataka da bi se utvrdilo pomaže li ACV u liječenju refluksa kiseline. Studija je istaknula jaz između anegdotalnih tvrdnji i empirijskih dokaza u vezi s primjenom ACV-a za liječenje simptoma jednjaka (13).

3. Može promicati mršavljenje

Protuupalna i anti-masna svojstva ACV-a mogu spriječiti pretilost i srčane komplikacije povezane s pretilošću izazvane dijetom s visokim udjelom masti. To je utvrđeno u studijama na štakorima (14). Druga studija na štakorima hranjenim hranom s puno masnoća izvijestila je da ACV može smanjiti rizik od pretilosti zbog svoje antioksidativne aktivnosti (15).

Rezultati studija na životinjama zaključili su da ACV ima značajno antihiperlipidemijsko djelovanje na štakorima s hiperlipidemijom (visokim kolesterolom) (16). Gubitak kilograma primijećen je kod štakora liječenih ACV-om. Parametri njihovih lipida također su bili dosljedni (16).

U drugim studijama ispitanici koji su konzumirali ACV osam tjedana imali su niže razine nezdravih masti ili lipida (17).

Ocat je također bio učinkovit protiv pretilosti, prema japanskom istraživanju (18). Rezultati studije pokazali su da je unos octa smanjio tjelesnu težinu (gubitak težine), masu tjelesne masti, visceralnu masnoću i serumske trigliceride u pretilih japanskih ispitanika (18).

U drugoj studiji ocat je također povećao sitost nakon obroka od kruha kod zdravih ispitanika. To može pomoći u borbi protiv pretilosti (19). Druga studija navodi da uporaba octa može pomoći u smanjenju postprandialne glikemije (20).

Međutim, znanstvena zajednica podijeljena je oko učinkovitosti ACV-a koji pomaže u mršavljenju. Stoga nam je potrebno više studija u tom pogledu.

4. Može poboljšati zdravlje srca

Studije na životinjama otkrile su da ocat može smanjiti trigliceride i kolesterol u krvi (21). Dijetalna octena kiselina smanjila je ukupni kolesterol i triacilglicerol u serumu kod štakora hranjenih dijetama s visokim kolesterolom (21), (22), (23).

Studija je analizirala učinak octa na hiperkolesterolemične kuniće (22). Ocat je smanjio većinu biokemijskih parametara, poput kolesterola, C-reaktivnog proteina (CRP) i apolipoproteina A (ApoA), što može povećati rizik od kardiovaskularnih poremećaja, poput ateroskleroze (22).

Hipertenzija ili povišeni krvni tlak mogu dovesti do problema sa srcem. Također je utvrđeno da ocat smanjuje krvni tlak kod štakora (24), (25). Ove preliminarne studije na životinjama trebaju biti potvrđene na ljudima.

5. Može vam pomoći u upravljanju dijabetesom

Studije na dijabetičkim miševima otkrile su da ACV može smanjiti razinu glukoze u krvi (26). U zdravih ispitanika ACV bi mogao smanjiti razinu šećera u krvi i odgovor na inzulin nakon obroka (20). Međutim, kod ispitanika s dijabetesom to ne odgađa pražnjenje želuca (27).

Većina studija tvrdi da ocat smanjuje razinu glukoze u krvi (28), (29), (30). Međutim, druge studije navode da bi ocat mogao biti učinkovitiji u regulaciji razine šećera u krvi kod zdravih osoba od onih s dijabetesom (31).

6. Može poboljšati zdravlje kože

Jabučni ocat sadrži alfa-hidroksi kiseline, uključujući mliječnu i jabučnu kiselinu. Te se kiseline intenzivno koriste u njezi kože (32).

Mliječna kiselina poboljšava hidrataciju kože (32), (33). Također nježno ljušti kožu (ispraznjuje mrtve slojeve kože), poboljšava teksturu kože i pomaže u smanjenju finih linija pojačavanjem obnavljanja stanica (34), (35). Također se navodi da mliječna kiselina liječi podočnjake i hiperpigmentaciju u kombinaciji s triklorooctenom kiselinom (36).

Studije su izvijestile da ocat u kremnoj bazi poboljšava atopijski dermatitis kod miševa (37). Anegdotski dokazi sugeriraju da ACV može pomoći u ublažavanju simptoma psorijaze, uključujući svrbež i ljuskave mrlje. Međutim, ne postoje znanstveni podaci koji podupiru ovu tvrdnju.

ACV ima antimikrobno djelovanje. Može pomoći u liječenju kože sklone aknama. Međutim, potrebno je više istraživanja na ovom području.

The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.

7. May Improve Immunity

ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.

However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).

8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms

A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).

Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).

These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.

Dosage And How To Use

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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