Vinaigre de cidre de pomme: bienfaits pour la santé, comment utiliser et effets secondaires

Le vinaigre de cidre de pomme est un conservateur et un désinfectant naturel. C'est un remède maison courant pour traiter les troubles digestifs, les affections cutanées, les verrues, les poux, les pellicules et les maux de gorge. C'est un complément alimentaire populaire pour perdre du poids, gérer les niveaux de sucre et de cholestérol, abaisser l'hypertension artérielle et renforcer l'immunité.

L'acide acétique, les phénols et les bactéries probiotiques du vinaigre de cidre de pomme peuvent être responsables de ses prétendus bienfaits pour la santé. Cet article traite de certaines des allégations de santé de l'ACV, de son utilisation et de ses effets secondaires potentiels.

Qu'est-ce que le vinaigre de cidre de pomme?

Le vinaigre de cidre de pomme (ACV) est fabriqué par fermentation de jus de pomme ( Malus domestica ). Le jus fermenté (ou cidre) contient de l'alcool éthylique qui est converti en acide acétique par un microbe appelé Acetobacter (1).

L'ACV non pasteurisé ou organique contient des microbes. Ces microbes, tels que la levure et les bactéries, sont également appelés collectivement la «mère» et sont riches en enzymes et en protéines. Ils confèrent au vinaigre de cidre son aspect trouble caractéristique et procurent des avantages probiotiques au corps.

L'ACV contient également des minéraux, des vitamines, des polyphénols et des acides lactique, citrique, malique et acétique (2). Une étude a rapporté que l'acide gallique et l'acide chlorogénique étaient des composés phénoliques dominants dans la mère du vinaigre de pomme (3). L'acide acétique (5%) est le composé actif de l'ACV. Il est également responsable de l'odeur forte et du goût aigre caractéristique. Il peut être responsable des nombreux bienfaits supposés pour la santé (1).

Des preuves anecdotiques suggèrent de nombreuses allégations d'ACV. Explorons la recherche scientifique derrière cela.

Quels sont les avantages du vinaigre de cidre de pomme?

1. Peut avoir des propriétés antimicrobiennes

Traditionnellement, l'ACV était utilisé comme agent de conservation et désinfectant alimentaire (4). Il pourrait aider à prévenir la détérioration des aliments car il empêche la croissance de bactéries, telles que Escherichia coli (1), (5).

Une étude a rapporté que l'ACV présentait des propriétés antifongiques contre le champignon Candida (6). Un autre rapport de cas a utilisé l'ACV pour traiter la candidose vaginale chez une femme (7). Le vinaigre de cidre de pomme a des propriétés antimicrobiennes. Cependant, d'autres études sont nécessaires pour comprendre ses applications thérapeutiques.

2. Peut améliorer la digestion

La «mère» de l'ACV est un probiotique. Les probiotiques aident à améliorer la population microbienne intestinale (8). Il existe des preuves scientifiques que la consommation d'aliments fermentés peut aider à garder l'intestin en bonne santé (9). Ces bonnes bactéries aident à fournir des nutriments au corps et empêchent également la croissance d'agents pathogènes. Les bactéries probiotiques réduisent l'inflammation, renforcent l'immunité et peuvent également améliorer la santé mentale (10), (11).

L'ACV contient de l'acide acétique. Des études animales ont rapporté que l'acide acétique a le potentiel d'être utilisé comme traitement de la colite ulcéreuse (12).

Les informations sont insuffisantes pour déterminer si l'ACV aide à traiter le reflux acide. Une étude a mis en évidence un écart entre les affirmations anecdotiques et les preuves empiriques concernant l'utilisation de l'ACV pour traiter les symptômes de l'œsophage (13).

3. Peut favoriser la perte de poids

Les propriétés anti-inflammatoires et anti-adiposiques de l'ACV peuvent prévenir l'obésité et les complications cardiaques liées à l'obésité induites par un régime riche en graisses. Cela a été trouvé dans des études sur les rats (14). Une autre étude sur des rats nourris avec un régime riche en graisses a rapporté que l'ACV peut réduire le risque d'obésité en raison de son activité antioxydante (15).

Les résultats d'études animales ont conclu que l'ACV a une activité anti-hyperlipidémique significative chez les rats atteints d'hyperlipidémie (taux de cholestérol élevé) (16). Une perte de poids a été observée chez les rats traités par ACV. Leurs paramètres lipidiques étaient également cohérents (16).

Dans d'autres études, les sujets testés qui ont consommé du vinaigre de cidre de pomme pendant huit semaines avaient des niveaux inférieurs de graisses ou de lipides malsains (17).

Le vinaigre a également été efficace contre l'obésité, selon une étude japonaise (18). Les résultats de l'étude ont indiqué que la consommation de vinaigre réduisait le poids corporel (perte de poids), la masse grasse corporelle, la graisse viscérale et les taux sériques de triglycérides chez les sujets japonais obèses (18).

Dans une autre étude, le vinaigre a également augmenté la satiété après un repas de pain chez des sujets sains. Cela peut aider à lutter contre l'obésité (19). Une autre étude indique que l'utilisation du vinaigre peut aider à réduire la glycémie postprandiale (20).

Cependant, la communauté scientifique est divisée sur l'efficacité de l'ACV aidant à la perte de poids. Par conséquent, nous avons besoin de plus d'études à cet égard.

4. Peut améliorer la santé cardiaque

Des études animales ont révélé que le vinaigre peut réduire les triglycérides sanguins et le cholestérol (21). L'acide acétique alimentaire a réduit le cholestérol total sérique et le triacylglycérol chez les rats nourris avec des régimes riches en cholestérol (21), (22), (23).

Une étude a analysé l'effet du vinaigre sur des lapins hypercholestérolémiques (22). Le vinaigre a abaissé la plupart des paramètres biochimiques, comme le cholestérol, la protéine C-réactive (CRP) et l'apolipoprotéine A (ApoA), qui peuvent augmenter le risque de troubles cardiovasculaires, comme l'athérosclérose (22).

Hypertension or high blood pressure may lead to heart problems. Vinegar was also found to reduce blood pressure in rats (24), (25). These preliminary studies on animals need to be confirmed in humans.

5. May Help Manage Diabetes

Studies on diabetic mice have revealed that ACV can lower blood glucose levels (26). In healthy subjects, ACV could lower blood sugar levels and insulin response after a meal (20). However, in subjects with diabetes, it does not delay gastric emptying (27).

Most studies claim that vinegar lowers blood glucose levels (28), (29), (30). However, other studies state that vinegar could be more effective in regulating blood sugar levels in healthy individuals than those with diabetes (31).

6. May Boost Skin Health

Apple cider vinegar contains alpha-hydroxy acids, including lactic and malic acids. These acids have been used extensively in skin care (32).

Lactic acid improves skin hydration (32), (33). It also gently exfoliates skin (sloughs off dead skin layers), improves skin texture, and helps reduce fine lines by boosting cell renewal (34), (35). Lactic acid is also reported to treat dark circles and hyperpigmentation when combined with trichloroacetic acid (36).

Studies reported that vinegar in a cream base improves atopic dermatitis in mice (37). Anecdotal evidence suggests that ACV may help relieve symptoms of psoriasis, including itching and scaly patches. However, there is no scientific data to back this claim.

ACV has antimicrobial activity. It may help in treating acne-prone skin. However, more research is warranted in this area.

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.

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Stylecraze a des directives d'approvisionnement strictes et s'appuie sur des études évaluées par des pairs, des institutions de recherche universitaires et des associations médicales. Nous évitons d'utiliser des références tertiaires. Vous pouvez en savoir plus sur la manière dont nous garantissons que notre contenu est exact et à jour en lisant notre politique éditoriale.

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