The Health Benefits of Vinegar

Vinegar has been produced and sold for thousands of years. Vinegar was popular among the Babylonians and can be plain or flavored. 

Vinegar was also used for treating wounds by Hippocrates, to clean hands and prevent infections in 10th century China and in early America, to treat fevers, poison ivy, croup, edema, and much more.

Today we know that vinegar, which is traditionally made through a long fermentation process, is rich in bioactive components, such as acetic acid, gallic acid, catechin, epicatechin, caffeic acid and more.  Vinegar has potent antioxidant, antimicrobial and many other beneficial properties.

Vinegar remains popular around the globe for pickling fruits and vegetables.  Vinegar can be  added to condiments and other food dishes for flavor.

10 Health Benefits of Vinegar

1. Antimicrobial Properties - Vinegar is one of the best natural cleaning agents there is, and this is largely due to its antimicrobial properties. When added to food, the organic acids in vinegar, especially the acetic acid, pass into cell membranes to kill bacteria.  One study found acetic acid to be lethal to even E. coli.  Other research has shown substances such as acetic acid, lemon juice, or a combination of lemon juice and vinegar to be effective against salmonella.

2. Antioxidant Effects - Antioxidants are a class of molecules that are capable of inhibiting the oxidation of another molecule. Antioxidants play a significant role in your health, as they can control how fast you age by fighting free radicals that result in oxidative stress.  Polyphenols and vitamins in many different types of vinegar help ward off oxidative stress due to their potent antioxidant properties. Examples of antioxidants in apple cider vinegar, for instance, include catechin, epicatechin, gallic, caffeic, and chlorogenic acids.

3. Anti-Diabetic Effects - Vinegar is said to be anti-glycemic and has a beneficial effect on blood sugar levels. It’s thought that the acetic acid in vinegar may lower blood sugar by preventing the complete digestion of complex carbohydrates, which is accomplished either by accelerating gastric emptying or increasing the uptake of glucose by bodily tissues.  Another theory is that vinegar might inactivate some of the digestive enzymes that break down carbohydrates into sugar, thus slowing the conversion of complex carbohydrate into sugar from a meal into your bloodstream.   

4. Cancer - The antioxidant content of vinegar may make it useful against cancer.  A traditional Japanese rice vinegar called Kurosu has shown particular promise for reducing cancer risk.   Kurosu vinegar has been found to inhibit the growth of a variety of cancer cells, including colon, lung, breast, bladder and prostate.  Kibizu, a sugar cane vinegar from Japan, has been shown in cell studies to inhibit the growth of leukemia cells, while consuming vinegar may even reduce the risk of esophageal cancer.

5. Weight Loss - Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing satiety and reducing the total amount of food consumed.  When volunteers consumed two tablespoons of red raspberry vinegar daily for four weeks they lost weight, while those who consumed the same amount of cranberry juice gained it.   In another study, people who consumed a small amount of vinegar along with a high-carb meal (a bagel and juice) consumed less food for the remainder of the day. The reduction equated to about 200 to 275 calories a day – an amount that would result in a monthly weight loss of up to 1.5 pounds.

6. Heart Health - Vinegar supports heart health in multiple ways. As explained in the Journal of Food Science: “Polyphenols such as chlorogenic acid, which is present in high levels in apple cider vinegar, could inhibit oxidation of LDLs and improve health by preventing cardiovascular diseases.”  It also appears to help lower blood pressure. One study showed that vinegar could lower cholesterol in laboratory rats, while another study on rats found their blood pressure could be lowered by the acetic acid in vinegar.

7. Heartburn and Acid Reflux - Acid reflux typically results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water daily.  Make sure to rinse your mouth with baking soda and water afterwards. That will prevent your tooth enamel from breaking down from the acid in the vinegar.  

8. Injuries - “Mother” of vinegar, a cobweb-like amino acid-based substance found in unprocessed, unfiltered vinegar, has antibacterial properties that may help to heal burn injuries. The intake of acetic acid bacteria (AAB) may also help to reduce muscle damage caused by inflammation after exercise.

9. Brain Health - It’s been suggested that vinegar consumption might improve cognitive function in humans.  Research shows that acetic acid bacteria produce precursors of important building blocks of brain tissues called sphingolipids.

10. Increased Nutrient Absorption - Vinegar is high in acetic acid. Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat. Therefore, it is possible that drinking a mild tonic of vinegar and water just before meals might improve your body’s ability to absorb the essential minerals locked in foods. Or, adding vinegar to your salad dressing might help you absorb more nutrients from your leafy greens.

Look for Murky Vinegar, Not Distilled Vinegar:

Distilled white vinegar is excellent for cleaning and laundry, but for health purposes, you’ll want to avoid the perfectly clear, “sparkling clean” varieties you commonly see on grocery store shelves. Instead, you want organic, unfiltered, unprocessed vinegar, which is murky. When you try to look through it, you will notice a cobweb-like substance floating in it. This is known as “mother,” and it indicates your vinegar is of the best quality.

Legend says that the first vinegar was the result of an ancient accident, when someone stored a keg of wine too long.  When the eager drinkers opened it, they found a sour liquid instead of wine. The name “vinegar” comes from the French words for “sour wine.”

Long-term excessive use could conceivably cause low potassium levels and can adversely affect your bone density.

Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease. If you are under the care of a physician and you want to try a course of apple cider vinegar, talk to your physician first to make sure it won’t interfere with any of the medications you are presently on.

For More Information:

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