Apple cider vinegar has been consumed for centuries and it's many benefits are well-known for those who are health-conscious. Since I have seen the benefits to health on myself I would like to share with you why you might want to incorporate it into your daily routine if you are not consuming it already. For me apple cider vinegar is like soda- it has truly many usages.
How is apple cider vinegar made?
Apple cider vinegar is made of apple cider which has undergone a fermentation process (by bacteria and yeast) to form probiotics and enzymes. In the first fermentation process the sugars in apple cider are turned into alcohol and in the second fermentation process alcohol is turned into acetic acid.
How to consume apple cider vinegar internally?
You only need 1-2 tablespoons of apple cider vinegar per day to reap the benefits. I have had this as a daily routine for several years where every morning when I wake up, I dilute 1 teaspoon of apple cider vinegar in a big glass of water, plus I add in there a pinch of Himalayan salt to replenish the minerals loss during the night. I drink this 15 minutes to 30 minutes before my breakfast.
If you are suffering from acid reflux, drink 1 table spoon mixed in a glass of still water before a meal.
How to make apple cider vinegar at home?
It's very easy, but does require time, attention and patience.
Take a 1.5L or 3L glass bottle.
Cut the apples in half or quarters and remove the core, but keep the skin on. Then, chop them into 2-3cm thick pieces. Fill the bottle with apple pieces up to the neck. It's best to use organic, locally grown apples when they are in season.
Next, fill the jar with filtered water.
For a 1L jar, mix in 1 heaped tbsp of raw cane sugar, or 3 heaped tbsp of sugar for a 3L jar. Stir well to dissolve the sugar in the water with the apples.
Cover the jar with a tea towel and secure it with a rubber band, or use a paper coffee filter with a rubber band. Place the jar on the counter, out of direct sunlight, and keep it at a temperature of 21-23°C.
Every day for 2 weeks remove the cover and mix the apples in the water with a wooden stick or spoon. Stirring prevents mould. During this period, you'll observe the apples becoming more brown and the liquid turning cloudy. Small bubbles should form, and it will begin to have a slight smell of hard apple cider. A yellowish-white sediment may settle at the bottom, which is completely normal. However, any visible fuzzy green or white mould on the surface is not normal and should be discarded.
After two weeks of daily stirring, it’s time to strain the apples from the liquid. To do this, place a fine-mesh strainer over a large bowl and slowly pour the contents of the crock through it. Cheesecloth or any suitable alternative will work as well. The strained apples can be composted. Transfer the liquid to a clean glass container of the appropriate size and cover it just as you did before.
Store your covered crock in a cool, dark place for at least one month, or longer if desired. During this time, the bacteria will continue converting sugar or alcohol into acetic acid, gradually turning your apple cider into vinegar. The fermentation speed depends on the storage conditions and the type of apples used. You can let it ferment for 2 to 3 months before bottling.
After the first month, taste your vinegar. If it’s tangy enough for your preference, proceed to the next step. If not, allow it to ferment longer. You can also use pH test strips to check acidity; finished apple cider vinegar should have a pH between 2 and 3.
Note: During fermentation, a layer of SCOBY (similar to kombucha) may form on top. This thin, smooth, off-white membrane is a combination of beneficial bacteria and yeast. It’s completely normal and harmless. You can discard it when you're ready to bottle the vinegar.
Once your vinegar reaches the perfect fermentation level, transfer it to bottles with tight-fitting lids for storage. You can reuse old ACV bottles or opt for swing-top bottles. Since apple cider vinegar is naturally acidic, it doesn’t need to be refrigerated for safety. Store it in a cool, dark place.
If you prefer, refrigerating some of your vinegar can help preserve its flavor by slowing down bacterial activity and preventing further fermentation. Many people enjoy their ACV chilled.
Homemade apple cider vinegar will stay good for up to five years when stored at room temperature, though its best quality and flavour are usually within the first two years.
I used apple cores left from chopping the apples and put them in a smaller jar to see how the vinegar comes out different.
What are the health benefits of the apple cider vinegar?
Boosts gut health due to its healthy dose of beneficial bacteria, therefore affecting positively your gut microbiome
Detoxifies liver
Purifies blood
Reduces blood pressure
Cleans lymph nodes
Boosts immunity
Lowers cholesterol
Balances body's pH as it has alkalising effect on the body
Helps to maintain normal blood sugar levels and increases insulin sensitivity
Enhances weight loss together with healthy diet and active lifestyle, as it's active ingredient acetic acid reduces your hunger hormone
Helps with acid reflux as it introduces more acid into the digestive tract to prevent acid back-flow
Improves skin health- treats acne and also scars from acne due to its antibacterial properties
Fights fungus
Soothes sunburns together with coconut oil and lavender essential oil
Helps to fight cold, sore throat and cough (you can mix it with a little bit of raw honey)- make sure to mix with water when gurgling
Helps with seasonal allergies as it promotes immunity and lymphatic drainage
Treats warts when applied daily on the wart and then covering with a bandage
Enhances blood circulation when applied on varicose veins
Use as a natural deodorant by applying a drop or two under your armpits
Keeps hair shiny and dandruff free when rinsing after washing and massaging into scalp
How else can you use apple cider vinegar?
You can mix it into home-made salad dressings and marinades
You can also use it as a household cleaner and disinfectant
You can use it as a weed killer in your yard
Kills bugs and fleas on your pet fur- mix equal part of water and apple cider vinegar in a spray bottle and spray on your pet fur.
What to look out for when purchasing apple cider vinegar from a grocery store?
When you purchase apple cider vinegar make sure you look for organic, raw (unprocessed and unheated) and unfiltered. The liquid should look murky as it should contain the 'mother' so you get the full benefits- it states on the product label 'with mother'.
Side effects of apple cider vinegar
Though apple cider vinegar is healthy, you need to be mindful when consuming it. Drinking it daily in large amounts is definitely not recommended. But you know this- too much of a good thing is never good. Always dilute apple cider vinegar in water when drinking it. Some of the most common side effects of apple cider vinegar, when used in excess, include:
Erosion of tooth enamel
Decreased level of potassium (regulates fluid balance, nerve signals and muscle contractions in the body, important for bones)
If you take any blood sugar medications, check with your health care provider before consuming apple cider vinegar
Always pair apple cider vinegar with a nutritious diet and healthy lifestyle.
If you want to embark on your own better health journey, if you want to improve your diet, do reach out to me for nutrition counseling and health coaching at info@katrinpeo.com.
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