Living in Tulsa, OK for 11 years, I asked the locals if crime was a problem.  They replied, “well, in August you better be sure to lock your car, because otherwise someone might put a bag of zucchini in your car.”    People who grow zucchini, like me, harvest more than we can eat. Zucchini is a one of the healthiest vegetables, packed with nutrition, and with many health benefits.

Zucchini, otherwise called summer squash, is a member of the gourd family. It originated from Central America from where it has spread to the rest of the world. This popular succulent vegetable does well in warm weather, in places with moist, fertile soil. It takes 35 to 60 days from planting to first harvest. The plant grows to a height of two and a half feet. For best flavor, zucchini fruits are harvested when they are 4-8 inches. Darker fruits are usually higher in nutrients. But what are the health benefits of zucchini?

Here are 9 health benefits of zucchini, they are packed with many nutritional benefits. They are a great addition to a healthy diet.

1.     Zucchini improves digestion

Incorporating zucchini in your diet can help improve digestion including reducing the incidence of constipation and other digestive issues. Zucchini is high in water. It also contains significant amounts of fiber, electrolytes and other nutrients that are necessary for a healthier digestive system. Regular consumption of zucchini can also prevent ulcers, IBS and colon cancer.

How Much Salt?

2.     Slows down aging

Aging results from the activity of toxins, free radicals and inflammation that the body is exposed to over the years. These poisons and inflammation can be reduced by antioxidants and anti-inflammatory foods. Zucchini is rich in antioxidants and anti-inflammatory phytonutrients which help to rid the body of free radicals and excess inflammation. A popular health benefit of zucchini!

3.     Lowers blood sugar levels

High blood sugar levels and diabetes are problems that are worsened by a diet high in carbohydrates and low in fiber. By including zucchini in your diet, you increase the intake of fiber. You can also reduce your carbohydrate intake because you will feel full for longer. These diet changes can help reduce your blood sugar levels and increase insulin sensitivity. This can mean that your body no longer requires excessive amounts of insulin to process sugar. This can change your risk of developing diabetes. Studies show that including at least 30 grams of fiber in your daily diet lowers your risk of getting diabetes significantly.

4.     Supports healthy circulation and a healthy heart

Zucchini is low in fat and sodium, but high in fiber and potassium. These properties help to maintain healthy blood circulation. Low sodium and high potassium help to maintain healthy blood pressure while fiber such as the polysaccharide in zucchini lowers cholesterol levels. This combination works synergistically to maintain good circulation which is necessary for healthy blood pressure and a healthy heart, all leading to healthy living.

5.     Zucchini may improve eye health

Zucchini is a good source of health protecting antioxidants and phytonutrients including vitamin C, beta-carotene, manganese, zeaxanthin and lutein. Zeaxanthin and lutein are especially useful in maintaining and improving eye health by fighting free radicals. This reduces the risk of developing age-related eye conditions like glaucoma, cataracts and macular degeneration. You can also use zucchini to treat puffy eyes by placing slices of raw zucchini over the eyes. Leave the slices in place for about 30 minutes and repeat several times in a day.  Best Foods for Great Vision

6.     Zucchini boosts energy

Because zucchini is a rich source of B-vitamins, especially folate, riboflavin and B6, it can help to boost energy production in the body; this reduces fatigue and improves moods. The body requires B-vitamins for protein and carbohydrate metabolism. The vitamins also aid in various brain functions including cognition; a great way to a healthy lifestyle.

This favorite food will help boost energy

7.     Zucchini aids in weight loss

Because zucchini is low in calories and high in water and fiber, it is a great food for those wishing to reduce their body weight. It is worth to note that excess body weight usually results from regular consumption of carbohydrate and sugary foods. By including zucchini in your diet, you increase the fiber and water content of your food. This means that you will feel full for longer and end up eating less. In the long term, you will lose some of your excess weight.

8.     Improved thyroid and adrenal functions

Zucchini contains high amounts of vitamin C and polyphenols, especially in the peels. Laboratory studies on rats by the Devi University found that the compounds in zucchini peels have positive effects on the thyroid and adrenal glands. Additionally, the compounds helped in the regulating insulin levels.

9.     Protects against oxidation and inflammation

Zucchini is rich in antioxidants and anti-inflammatory compounds including vitamins A and C, glutathione peroxidase and superoxide dismutase. Large amounts of these compounds are found in zucchini skin. For this reason, you should eat the skin together with the flesh.

Eating zucchini regularly reduces oxidation and inflammation within the body. This boosts your immunity and protects against diseases associated with inflammation.

These food can help boost the immune system

Zucchini nutrition facts

Zucchini contains zero fat, is high in water and fiber. Zucchini is packed with nutrition, and contains the following highly nutritious vitamins and minerals :

• Vitamin C
• Vitamin K
• Vitamin B6
• Vitamin A
• Riboflavin
• Folate
• Copper
• Phosphorus
• Thiamine
• Potassium
• ManganeseThe summer squash also contains antioxidant and anti-inflammatory phytonutrients.This makes zucchini, also known as courgette, a food rich in nutrition that you should include in your diet.

How to grow zucchini in your backyard

Zucchini grows best during the warmer months which is the reason it is also called summer squash. However, you can still grow it at other times provided it is shielded from extreme cold.  If you get your system down, zucchini plants can become extremely productive with fruits.

If you would like to grow zucchini in your backyard, here is what you need to do:

1. Prepare the growing area by digging to loosen the soil.
2. Add organic fertilizer and mix well into the soil
3. Create mounds of about 2-feet diameter, up to 10 inches high and about 4 feet apart.
4. Plant 6 seeds per mound, spacing them evenly. Cover each seed with soil no deeper than 1 inch and water them thoroughly.
5. Thereafter, water your zucchini seeds once or twice a week depending on the weather.
6. Once the seedlings emerge, wait until the healthiest are about 3 inches tall. Weed out the weaker ones, leaving two or three in each mound.
7. Continue watering as needed, aiming to get the water near the roots.
8. When your zucchini start flowering, you may need to add fertilizer to support growth of the fruits. Also water more often, especially if the weather is hot.
9. Zucchini takes about 60 days from planting to harvesting. Harvest zucchini as you need them when they are about 6 inches long. Fruits taste best at this stage. If you let them to grow for too long, they start getting woody and won’t taste too good.
10. Enjoy your home grown zucchini raw or cooked.

Tips on cooking:

Slice your zucchini in cross-sections, like small steaks, then apply a thin coating of olive or avocado oil, then sprinkle your favorite seasoning, like Lawry’s, then grill on the BBQ for 7 minutes on each side.  Or, if you tolerate dairy well, then make a pizza out of your zucchini by adding a big slice of tomato on top, then a layer of your favorite cheese, then bake in the oven at 350 F for 15 minutes.

References

http://www.ncbi.nlm.nih.gov/pubmed/17846978

http://www.ncbi.nlm.nih.gov/pubmed/19276533

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88% of Americans are suffering from some metabolic disease, like cancer, heart disease, diabetes, liver and kidney issues, auto-immune disease and more.  Something is seriously wrong with our approach to health.  Experts have called the modern medical system “controlling, disabling, dangerous, overpriced, fraught with fraud.”

Genetics plays a huge role in our lives.  You look something like your ancestors.  Nothing can change that.  Yet there is the new science of epigenetics which shows that our lifestyle can enhance, turn off, or turn on certain genes which makes lifestyle the most powerful medicine on earth.  Experts estimate that 5-10% of diseases are genetically programmed, with the remaining 90-95% created by lifestyle.  Lifestyle vectors include: attitude, nutrition, toxins, energy alignment, microbiome, exercise.  Using these six lifestyle forces could change western medicine into a more efficient, cost-effective, scientific, and humane system of health care.

Vitamin Deficiency

The early science of nutrition seemed so simple.  A severe deficiency of vitamin C would cause scurvy.  Vitamin C cures scurvy.  A severe deficiency of niacin causes pellagra, consisting of diarrhea, dermatitis, and dementia.  Niacin (vitamin B-3) cures pellagra.  In those early days no nutritionist could fathom the limitless shades of gray in between the black and white of health and death.  Yet, there are progressive steps as the body loses nutrient reserves that slowly cause disease, then death.

These are common magnesium deficiency symptoms

Nutrient Deficiency

Sequence in developing nutrient deficiency.

1. Preliminary.  Reduction of tissue stores and depression of urinary excretion.
2. Biochemical.  Reduction of enzyme activity due to insufficient nutrients.
3. Physiological.  Behavioral effects and reduced immunity.
4. Clinical.  Classic nutrition deficiency symptoms as outlined in nutrition textbooks.
5. Terminal.  Severe tissue pathology eventually ending in death.

In the early days of exploring the earth via ships, sailors could be at sea for months with nothing but dried meat and bread to eat.  Lacking vitamin C, these men experienced the awful unwinding of the bodies, with tooth loss, bleeding and eventually death.  Up to half the men aboard the ship might die from scurvy.  We do not see such blatant clinical deficiency symptoms in most of western society.  But we do see stages 2, 3, and 4 as outlined above.

Malnutrition can be defined as too much, too little, or an imbalance of any nutrient.  Add to that eating too often, and you have the trifecta of why 88% of Americans have some metabolic disease.

Magnesium Deficiency

Hypertension costs America $79 billion/yr.  Drug therapies for hypertension cause many side effects including loss of crucial minerals potassium and magnesium, plus vertigo in some people.  Meanwhile there is abundant evidence-based data showing that exercise and weight loss coupled with supplements of magnesium, calcium, and vitamin C can eliminate hypertension.

Anxiety disorders cost America $42 billion/yr.  Identifying food allergies and hypoglycemia, avoiding caffeine, supplementing with magnesium and niacinamide, and exercise can dramatically improve anxiety.  GABA, kava, and tryptophan can help anxiety without side effects.

Asthma costs America $36 billion with much of that due to hospitalization and ER use for severe attacks.  Supplements of magnesium, B6, and C can reduce symptoms of asthma while avoidance of food allergens can eliminate asthma.

Osteoarthritis costs America $80 billion/yr.  The anti-inflammatory drugs that treat this can cause gastro-intestinal bleeding and kidney disease.  Meanwhile, evidence-based science shows that nutrition supplements of fish oil, niacinamide, glucosamine sulfate, curcumin, and chondroitin sulfate can reverse or seriously improve this condition.

Heart failure costs America $30 billion/yr.  As much as 50% of heart failure patients are suffering from iron deficiency.  Supplements of Coenzyme Q and magnesium also can improve heart failure.

Rheumatoid arthritis costs America $34 billion/yr.  Many of the drugs used to subdue the symptoms of arthritis cost $31-72,000/yr and are essentially immune suppressants with multiple complications.  Meanwhile, identifying food allergens can eliminate arthritis in some.  Fish oil, borage oil, and ginger root are proven anti-inflammatory nutrients that can improve arthritis.

Diabetes 2 costs America $111 billion/yr.  Weight loss, intermittent fasting, plant-based diet, elimination of refined carbs can help many of these people.  Chromium supplements alone have been shown to improve type 2 diabetes in humans.

Change the Cause of Diabetes

Alzheimer’s disease costs America $305 billion/yr.  Dale Bredesen, MD has written a compelling book from his work with thousands of Alzheimer’s patients at UCLA showing that nutrients, hormone balancing, stress management, detoxification, etc. can cure Alzheimer’s.  About 20% of dementia patients are merely suffering from a deficiency of folate and B-12.

Cancer costs America $150 billion/yr.  The cost of lost productivity and early death is unfathomable.  Experts agree that one third of cancer is diet driven.

Americans are commonly nutrient deficient in:

• Vitamins: A,D,E,C,B-6,riboflavin, folacin, pantothenic acid
• Minerals: calcium, potassium, magnesium, zinc, iron, chromium, selenium, iodine, and possibly molybdenum, vanadium, and lithium.
• Macronutrients: fiber, water, plant protein, EPA, GLA, ALA

Essentially, many Americans are digging their own graves with their forks.  We can do better.  Health care expenses are at a breaking point.  While political leaders quarrel over who is going to pay this enormous bill of health care, no one seems to notice that we could reduce our health budget by 75% by adding common sense and nutrition to our health care system.

Again, is it a disease or a deficiency of a nutrient?

Excerpted from Beating Cancer with Nutrition 2021 by Dr. Patrick Quillin, PhD

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According to Charles Mueller, clinical assistant professor of nutrition at New York University’s Steinhardt School of Culture, Education, and Human Development, “Cocoa beans are not unlike red peppers, green peppers and broccoli and stuff like that. They are full of phytochemicals that are good for you.”

Dark chocolate can help in lowering your Body Mass Index (a measure of obesity) through the following mechanisms:

Reduce Sugar Spikes With Dark Chocolate

Cacao rich, dark chocolate is more like a whole food, which supplies carbohydrate, protein, fiber and heart-healthy fat to your body. The nutritional composition (fats, fiber, and protein) and antioxidants content of cacao has an influence on your body’s metabolism. So, when you eat dark chocolate it reduces digestion and absorption of fats and carbohydrates, and in turn lowers chances of sugar spikes inside your body. As a result you experience a feeling of fullness for longer period of time and lesser food cravings for unhealthy (sweet, salty or fatty) snack foods between meals.  

Foods to improve eye health

Food contains known essential vitamins, minerals, and “sub-nutrients” along with some very intriguing conditionally essential nutrients (like lycopenes and ellagic acid) that can bring us beyond surviving a life of chronic illness into thriving with optimal health and vitality.

Dark Chocolate Helps Controls Appetite

Ghrelin is a hormone produced inside your body to increase your appetite. Even the smell of dark chocolate can cause a reduction in ghrelin.

Some studies suggest cacao has monoamine oxidase enzyme inhibitors (MAO) and coumarin that work as appetite suppressants. Dark chocolate also contains saturated fat but those are not bad for you. In fact, you need healthy fats when you are trying to lose weight, as these keep you full for longer and help in controlling your appetite.

Better Regulation of Blood Glucose

When blood sugar rises inside your body, pancreas secretes insulin to escort extra blood glucose into the fat cells. However, repeated release of insulin due to consumption of high carbohydrate and sugary diet can cause insulin resistance in your cells. Insulin-resistance make people lose the ability to feel full, as these nutrition deprived cells keep on sending signals to get more food.

Additionally, high insulin levels in the blood also turn off the fat-burning mechanisms of your body, which also leads to weight gain. Various nutrients found in cacao significantly increase the insulin sensitivity of your cells. So, when you eat dark chocolate it reduces serum insulin levels and helps in better regulation of your blood glucose levels.

Dark Chocolate May Reduce Emotional Overeating

On psychological level when people feel stressed their body triggers release of cortisol. This hormone causes their body to secrete more insulin, which leads to overeating and a tendency to increase abdominal fat. Cacao has antioxidants polyphenols and other chemicals (phenylethylamine (PEA), anandamide and theobromine) that boost your mood naturally by stimulating your brain to release natural pain and stress relieving chemicals. This feeling of euphoria promotes an overall sense of well-being and alleviates depression.

It’s heartening to know that a moderate amount of dark chocolate can be very healthy for you!

Consistent consumption of moderate amount of dark chocolate also found helpful in reducing excretion of cortisol. So, when you eat dark chocolate you feel more peaceful and contended, which in turn reduce your chances to seek and eat unhealthy (sweet, salty or fatty) comfort foods.

A study in the Journal of Proteome Research looked at the effects of eating 1.4 ounces (40 grams) of dark chocolate every day for two weeks on blood and urine measures of stress in 30 healthy adults. The results showed that eating dark chocolate daily reduced stress hormone levels in those who had high anxiety levels.

Dark Chocolate Stimulates the Mind and Body

Studies show that dark chocolate also have a stimulating effect on your body that makes you more likely to move and burn more calories in the process.

Lower Body Mass Index (BMI)

Research has also shown that people who regularly consume dark chocolate tend to be slimmer. In one study when a Pennsylvania State University researcher looked at the diet, calorie intake and body mass index (BMI) of healthy adult women and men of all ages, people who ate dark chocolate a few times per week were, on average, had lower BMI than those who ate it occasionally. This study suggests that chocolate contains antioxidant compounds especially catechins that have metabolism-boosting benefits. So, when you eat dark chocolate these compounds help you improve your lean muscle mass and favor weight loss rather than fat synthesis.

In another study researchers have found a group of compounds called oligomeric procyanidins (PCs) in dark chocolate that is most effective for preventing weight gain and obesity. In this study mice, who were fed oligomeric PCs had the lowest fat mass, lowest body weight and were least likely to develop impaired glucose tolerance and insulin resistance, despite eating a high-fat diet.

Nutrient Deficiency or Disease?

Other Reasons Why Dark Chocolate Should be in Your Diet

Dark chocolate is a good addition to your healthy diet plan to lose weight.  “Eat dark chocolate, not white chocolate,” says researcher Mee Young Hong, PhD, associate professor at San Diego State University. She compared dark and white chocolate, looking at health effects, such as improving cholesterol. Dark chocolate was the clear winner, she says.

Exposure to pollution, unhealthy foods and stress release free radical activity inside your body which can cause serious damage in the form of premature aging and chronic degenerative diseases such as cardiovascular disease, diabetes and cancer. Cocoa in dark chocolate has one of the highest levels of polyphenols that exhibit excellent antioxidant capacity to cease this free radical damage.

These antioxidants in dark chocolate help reduce the risk of heart disease and stroke by reducing inflammation and plaque formation in the arteries, improving circulation and blood flow to the heart and lowering of blood pressure. Antioxidants in dark chocolate also helps in promoting healthy heart and brain function, slowing down the effects of aging on your skin, improving your vision and may aid in cancer prevention.

So, don’t feel guilty when you indulge in your cravings for this delicious treat. However, moderation is the key to improving and maintain health and receiving the maximum health benefit from dark chocolate. Stick to dark chocolate that contains at least 70 percent cacao and consume it in moderation (an ounce) three days a week and beware of the sugar.

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Medicinal use of apple cider vinegar can be traced back to Hippocrates, the father of modern medicine, who used it to treat wounds. In the 10th century, Sung Tse, the founder of forensic medicine, recommended use of apple cider vinegar, also known as ACV, together with sulfur to protect from infection when conducting autopsies. In recent times, popularity of ACV has been on the rise. [1]

Origins of Apple Cider Vinegar

Apple cider vinegar is made by fermenting apples for several weeks or months. The sugar in apples is first fermented to alcohol and later to acetic acid, the main active ingredient in apple cider vinegar. During the second phase of fermentation, acetic acid bacteria, also known as acetobacter and some beneficial yeast grow in numbers and accumulate to form a non-toxic layer of slime on the surface of the vinegar. This layer of slime is called mother due to its richness in nutrients and health benefits.

In ACV, we find the concentrated essence of the best of apples coupled with limitless by-products of bacterial fermentation, including acetic acid. Vinegar was probably first discovered over 10,000 years ago, when our ancient ancestors found that some foods  ferment into alcohol, with the next fermentation step creating vinegar. Vinegar was first mentioned for its medicinal value in Babylonia around 7000 years ago.

Vinegar holds a rich place in history and is mentioned often throughout the Bible. It has been said that God is always trying to make vinegar and it’s the winemaker’s job to interrupt the process at wine.

How Acidic is Apple Cider Vinegar

The word acid is derived from acetum (Latin, “vinegar”). Bases were substances that were usually soapy to the touch and that could react with acids in water to form neutral salts. Baking soda, or sodium bicarbonate, one is a common base or alkaline agent in your kitchen. Vinegar or lemon juice is a common acid used in the kitchen.

Easy herbal medicines to improve your health

pH (potential hydrogen atoms) ranges from one to 14. One is a very strong acid. 14 is a very strong base. Water is neutral at pH 7. Human blood is slightly acidic at 7.41. Vinegar is a strongly acidic solution with a pH of around two, which is why Cleopatra was able to dissolve a pearl in glass of vinegar. I have not tried this experiment.

What Can Apple Cider Vinegar Do

Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels externally for all kinds of cosmetic and disinfectant purposes, and can be used in so many jobs around the house that it merits the name: “panacea”.

What is in Apple Cider Vinegar

A substance known as ‘the mother’ (or vinegar mother) forms during the vinegar-making process. The vinegar mother is made up of proteins, enzymes and ‘good’ bacteria – all things good for you. It may look like strands or cobwebs in the vinegar or it may be like a gelatinous blob. This gives ACV its cloudy-brown appearance. ‘The mother’ can be used to kick-start further batches of ACV because it triggers the fermentation process. ‘The mother’ is recognized as being the primary substance that’s responsible for the health benefits of apple cider vinegar.

Apple cider vinegar is filled with many nutritional elements. While not high in vitamins or minerals good quality products contain additional amino acids and antioxidants.

• Pectin
• Vitamins B1, B2, B6
• Biotin
• Folic Acid
• Niacin
• Panthonthenic acid
• Vitamin C
• Potassium
• Calcium
• Polyphenol
• Amino Acids

How Does Apple Cider Vinegar Work?

The very important but confusing aspect of eating an acidic food, like vinegar or lemon juice, is that it creates an alkaline environment in the body. What happens is the acid gets to the small intestines, where the pancreas detects acid in the gut, then releases a bicarbonate buffer into the bloodstream. The bloodstream of a healthy adult has a pH which is mildly alkaline, about 7.41.

Benefits of “Post Biotics”

Take milk as the “prebiotic”. Add lactobacillus as the “probiotic”. The the resulting fermented milk is yogurt, which is rich in metabolic byproducts of fermentation, aka “post biotics”. Same thing happens with cabbage to sauerkraut. Same thing happens when we eat plant fiber, aka resistant starches, and feed our friendly bacteria in the gut, who then produce a bewildering array of useful/essential post biotics, such as butyrate and hydrogen.

Unpasteurized vinegar not only contains these post biotics in abundance, but a rich assortment of probiotics, primarily concentrated in the “mother”. All of which is good for the gut, digestion, the microbiome, blood glucose, and metabolic pH. Remember “death begins in the gut”. Keep your gut healthy as a frontline defense against diseases and premature aging.

Gut Microbiome For Better Health

Science backed benefits of apple cider vinegar

Apple Cider Vinegar is becoming increasing popular as a home remedy and a one-stop medicinal aid. There are many reasons to include it in your daily routine and research shows ACV has many healthful properties.

Known for its ability to control blood sugar

One of the most studied benefits of ACV is its ability to regulate blood sugars for both diabetics and those without diabetes. Some researchers believe that high blood sugar levels are a major cause of aging and chronic disease. A recent study showed vinegar consumption to have a glucose-lowering effect in patients with glucose abnormalities. A mixture of vinegar and olive oil is a common salad dressing used in the Mediterranean diet. The main constituent of vinegar is acetic acid, which gives vinegar its characteristic taste and smell. The consumption of vinegar with meals was used as a folk medicine for the treatment of diabetes before any pharmacologic glucose-lowering therapy [1, 2] Additionally, vinegar ingestion at bedtime has been shown to decrease fasting glucose levels in humans with type 2 diabetes. Apple cider vinegar helps to stabilize blood sugar levels. It also reduces the glycemic index of food. It has been suggested that ACV works similarly to metformin, a drug used by diabetics to control blood sugar level. But because apple cider vinegar is more of a food than a drug, it doesn’t pose the side effects posed by drugs like metformin. [4]According to this study [5], taking two tablespoons of apple cider vinegar at bedtime can reduce fasting glucose levels by 4-6 percent.

This study [6] found that eating breakfast containing vinegar can decrease blood glucose levels by up to 55 percent.

May reduce blood pressure

A study in 2001 found that the acetic acid itself, the main component of vinegar, significantly reduced both blood pressure and renin activity compared to controls given no acetic acid or vinegar. The same study reported a significant reduction in systolic blood pressure (approximately 20 mm Hg) in spontaneously hypertensive (SHR) rats fed a standard laboratory diet mixed with either vinegar or an acetic acid solution as compared with SHR rats fed the same diet mixed with deionized water.

Anti-tumor activity

One of the less known benefits of apple cider vinegar is its potential in fighting cancer. According to a number of studies, consumption of apple cider vinegar could help in the prevention and treatment for cancer.

This study [2] found that acetic acid, the main ingredient in apple cider vinegar, kills stomach cancer cells. While the study involved the application of acetic acid to stomach cancer cells in test tubes, the study seriously suggests that apple cider vinegar has potential as a treatment for some types of stomach cancers.

Additionally, there are other studies that suggest that consumption of vinegar could offer some level of prevention from esophageal cancer [3]

At 40 days post-inoculation, vinegar-fed mice in both experimental groups had significantly smaller tumor volumes when compared with their control counterparts. Vinegars are also a dietary source of polyphenols, compounds synthesized by plants to defend against oxidative stress. Ingestion of polyphenols in humans enhances in vivo antioxidant protection and reduces cancer risk.

It is worth to note that cancerous cells produce lactic acid as they grow. It is also worth noting that the ideal blood pH ranges between 7.35 – 7.45. Deviation from this pH range can negatively impact many functions in the body. In general, the body has mechanisms to tightly control blood pH. Actually, some acid foods, like lemon juice and vinegar, have an “alkaline tide” from their potassium content that helps to stabilize blood pH.

Kills harmful bacteria

Vinegar can help kill pathogens, including bacteria. Vinegar is a food preservative and can inhibit E. coli in foods. ACV has a history of use as a disinfectant.

Supports the immune function

Apple cider vinegar has powerful detoxifying properties including liver detoxification and toning the lymphatic system. Additionally, ACV is rich in antioxidants which help reduce free radicals in the body and ultimately reduce oxidative stress. Detoxification and reduction in free radicals help to improve homeostatic balance. [7, 8]

Studies have also shown that ACV is antimicrobial. This means that ACV can be a healthier alternative to chemical medications. And because it is a food product, it can help keep away various microbes and therefore minimize infections. For instance, ACV can kill mycobacterium tuberculosis which is otherwise resistant to most disinfectants. [9]

ACV can therefore support the immune function by preventing various infections. This is especially helpful in people with compromised immunity.

Helps to reduce weight

Regular consumption of apple cider vinegar can help in losing excess weight. ACV is believed to work by regulating appetite and satiety. [10]

According to a number of studies [11, 12, 13] ACV interferes with the working of some enzymes involved in synthesis of carbohydrates and thereby controls blood glucose levels. ACV also helps the liver to better deal with lipogenesis and synthesis of fatty acids. This leads to healthier cholesterol levels. ACV also helps in detoxification which improves liver functions. All these play a part in supporting weight loss and overall health.

Regulates the body’s pH

A randomized, placebo-controlled, double-blind, cross-over research studied tested the efficacy of the organic apple cider vinegar on alleviation of the heartburn symptom related to Gastro-esophageal reflux disease (GERD)

Can prevent heart disease

Studies show that apple cider vinegar can help improve cardiovascular health in a number of ways. Regular consumption of ACV helps to lower cholesterol levels in blood. This leads to a lower incidence of high blood pressure and ultimately heart disease. [14, 15, 16]

Most of the available studies have been conducted on laboratory animals. However, there are human studies that have shown that ACV can control blood sugar levels and therefore help manage diabetes. Diabetes complications can lead to high blood pressure and ultimately, heart disease. Another human study conducted on women subjects found that, eating salads containing vinegar led to a significant reduction in the risk of developing heart disease. [17]

Preserves food

Apple cider vinegar has been used successfully to preserve foods for ages. This method of food preservation is making a serious comeback. And while distilled vinegar is used in conventional home pickling, use of apple cider vinegar has been growing steadily especially with health conscious individuals. The only downside is that ACV can discolor fruits and veggies. [18]

Besides preserving food, the antimicrobial properties of ACV also come in handy when it is used to wash fruits and vegetables. Even the FDA has confirmed that vinegar, besides lemon juice, are readily available, effective household sanitizers. [19]

Reduce pain for insect bite, stinging nettle, poison ivy, jelly fish

Immediate vinegar application at the site of jellyfish stings is practiced at various coastal locations around the world because vinegar deactivates the nematocysts.

Other apple cider vinegar  benefits

While there aren’t reliable scientific studies proving it, according to folklore apple cider vinegar has many more health benefits. From various reports, ACV can help treat heartburn, dandruff, warts, relieve sore throat and cough, and soothe sunburn.

Side Effects of Apple Cider Vinegar

ACV mixed with water, juice, or another liquid is safe to drink, and it’s fine to use it on food. However, with a pH between 2.4 and 3.3, vinegar is acidic enough to erode tooth enamel, inflame the esophagus and stomach, and trigger nausea and acid reflux.

It may also interfere with some medicines, including diabetes medicines and diuretics (fluid tablets). Always check with your doctor before starting any new supplements, especially if you take regular medicines.

Should I Use Apple Cider Vinegar

Vinegar is one of the most versatile, tasty, and health additions to any kitchen. Because of its acid content, vinegar is able to tenderize, meats, add tartness to flavors, curdle milk, and preserve foods· from bacterial infection. Regular consumption and use is good, but don’t expect it to cure all ailments. Always consult with your health professional.

Homemade Apple Cider Vinegar Recipe

You can buy apple cider vinegar, but it’s also easy to make from scratch. It costs next to nothing since apple scraps are typically discarded when using apple in other recipes.

Ingredients

• Apple peelings or cores
• Sugar (1 tablespoon per one cup of water
• Filtered/Non-Chlorinated Water
• Glass jar (a quart is a great place to start, but you can definitely make larger quantities, too, in which case, use a half gallon jar.)

Directions

1. Submerge apple scraps in water and mix in a little sugar.
2. Cover jar with paper towel or coffee filter.
3. Allows to sit for 2-3 weeks.
4. After 2-3 weeks, strain. Remove apples.
5. Allow vinegar to sit at room temperature for 1 month.
6. When fermenting is complete, store vinegar in airtight container at room temperature.
7. Can keep for 6 months. May deteriorate if left longer at 6-12 months.

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