In recent years, the health community has seen a surge of interest in natural remedies and wellness practices, among which the combination of hot water with apple cider vinegar (ACV) and lemon has emerged as a popular choice. This refreshing drink is not just a flavorful addition to morning routines; it boasts a range of potential health benefits backed by anecdotal evidence and scientific research.
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples, yeast, and sugar. It's used as an ingredient in foods such as salad dressings, pickles, and marinades. Vinegar comes from the French phrase vin aigre, meaning sour wine. The sourness comes from the acetic acid. Yeast digests the sugars in apples and converts them into alcohol. A bacteria, acetobacter, then turns the alcohol into acetic acid. This process is called fermentation.
Organic, unfiltered apple cider vinegar also contains a substance called "the mother," which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance. Some believe the mother is responsible for most of its health benefits, although no studies support this.
The Nutritional Profile of ACV
Aside from probiotics, ACV has a vitamin profile similar to apple juice. While apple cider vinegar does not contain many vitamins or minerals, quality brands may contain some amino acids and antioxidants. Vinegar is an excellent source of potassium, magnesium, calcium, and phosphorus. Some types of vinegar can also be a good source of antioxidants. The darker the vinegar, the more antioxidants remain in the liquid.
The Benefits of Lemon Juice
Lemon juice is a staple in many kitchens, not only for its zesty flavor but also for its numerous health benefits. Lemon juice is perhaps best known for its high vitamin C content. Vitamin C is vital for immune function, skin health, and antioxidant protection. The citric acid found in lemon juice can enhance gastric acidity, promoting better digestion. Lemon juice mixed with water is a great way to enhance hydration, providing a refreshing alternative to plain water. The antioxidants in lemon juice can help combat oxidative stress and may reduce the risk of chronic diseases.
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Combining Lemon Juice and Apple Cider Vinegar
Yes, you can safely take lemon juice and apple cider vinegar together! Both lemon juice and ACV are highly acidic and should always be diluted in water before consumption. A common practice is to mix one to two tablespoons of each into a glass of water. Some people prefer to consume this mixture first thing in the morning to kickstart their metabolism and hydration. Others may enjoy it between meals. To further protect your teeth, consider drinking your lemon juice and apple cider vinegar mixture through a straw.
Potential benefits of this combination
- Supports Immune Function: Both lemon and apple cider vinegar contain antioxidants, vitamins, and minerals that can support the immune system. Regularly consuming vitamin C can help fend off colds and infections. The acetic acid in ACV also exhibits antimicrobial properties, which may help combat harmful bacteria and pathogens. Together, these ingredients can create a drink that supports overall immune health, particularly during cold and flu seasons.
- Aids Digestion: One of the foremost benefits is improved digestion. Both lemon and ACV are known to enhance the digestive process. Lemon contains citric acid, which increases stomach acidity when combined with ACV; this drink can promote better digestion and discomfort after meals. Regular consumption may also assist in maintaining a healthy gut microbiome, further supporting digestive health.
- Promotes Hydration: Drinking hot water is essential to staying hydrated, and adding lemon and ACV enhances the flavour and boosts the beverage's nutritional profile, temperature regulation, nutrient transportation, and waste elimination. Starting the day with this warm beverage can encourage hydration, especially after a long night, setting a positive tone for healthy daily habits.
- Boosts Metabolism: Apple cider vinegar has gained attention for its potential role in weight management. Some studies suggest vinegar consumption may help enhance metabolic rates and increase fat burning. The acetic acid in ACV is believed to be critical in controlling hunger. This drink can be beneficial when paired with lemon, which is low in calories and adds a refreshing taste.
- Enhanced Detoxification: Both lemon and apple cider vinegar are believed to have detoxifying properties. Lemons can help stimulate liver function, while ACV may help support the body's natural cleansing processes. Drinking this combination may encourage the elimination of toxins and support organ function, particularly the liver and kidneys, which are pivotal in detoxification.
- Improves Skin Health: Lemon juice's antioxidants can contribute to healthier keep the skin firm and youthful. ACV's antibacterial properties also help keep the skin clear by preventing acne, other skin blemishes, and a more radiant complexion over time, especially when paired with a healthy diet and skincare routine.
- Alkalizing Effects: Although ACV is acidic, it may lead to better overall health and a more alkaline internal environment once digested.
Apple Cider Vinegar and Blood Sugar Levels
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes. However, people without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
One example is a small study published in the Journal of the American Association of Diabetes in 2004. The study entailed giving participants a meal composed of a bagel, OJ, and butter. After the meal, the participants received 20 grams of apple cider vinegar or a placebo. They found that ACV significantly lowered post-meal blood glucose levels. Bottom line: ACV won’t cure diabetes, but it may moderately lower blood glucose levels.
Apple Cider Vinegar and Antimicrobial Properties
In 2005, a study assessed vinegar’s anti-microbial properties by inoculating arugula with Salmonella. The researchers treated the tainted arugula with either vinegar, lemon juice, or a combination of them both. They found that both lemon juice and vinegar decreased the growth of Salmonella. Bottom line: Nowadays, it seems like there’s a recall for lettuces at least once per week. Throwing some ACV on your salad may serve a purpose beyond adding flavor. Even if you use ACV, you still have to use common sense.
Vinegar can help kill pathogens, including some strains of bacteria. Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago. Vinegar is also a food preservative. Research shows it inhibits bacteria like E. coli from growing in and spoiling food. If you’re looking for a natural way to preserve your food, apple cider vinegar could help.
Read also: Exploring Apple Cider Vinegar and Cranberry Juice
Apple Cider Vinegar and Weight Loss
Everyone wants to lose weight. Supplements that facilitate weight loss are in high demand. The participants drank 15ml of ACV with lunch and dinner (a total of 2 tablespoons). They also ate a diet that was 250 calories less than their daily estimated requirements. The researchers found that ACV significantly reduced weight. In fact, the people in the ACV group lost an average of 8.8 lbs over 12 weeks. On the other hand, the participants who did not receive ACV only lost 5 lbs over the 12 week study period. Bottom line: ACV may have a modest effect on weight loss, but don’t get rid of your gym membership. Keep in mind that the people in this study were on a calorie restricted diet and they exercised.
One study showed that taking 1-2 tablespoons of ACV a day helped people following a reduced-calorie diet lose a few extra pounds. But the study was small and short-term, following 39 people for 12 weeks. It didn't record what the study subjects ate on their diets or how much they exercised. Further, it wasn't blinded, which means people in the group who got ACV knew they were getting it. Some researchers thought the vinegar's acetic acid might speed up metabolism, but the data didn't bear this out. It may be that people lost more weight because of the placebo effect. Or perhaps the acetic acid made them nauseated, which caused them to eat less.
Apple Cider Vinegar and Cholesterol
Several biological factors can affect your risk for heart disease. Research suggests that vinegar could possibly improve some of them. But, many studies on apple cider vinegar’s benefits were conducted in animals, which may not reflect the benefits in humans. A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol. A 2021 review of research in humans found that apple cider vinegar may benefit total cholesterol levels. However, both reviews pointed to limitations in the quality and size of research available to support these claims. Researchers need to do more studies before reaching any strong conclusions.
The same small study that reported that ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increased their "good" cholesterol and lowered levels of triglycerides (fats in the blood). Other studies have had similar findings. Experts caution that we need more research to fully understand this link.
Apple Cider Vinegar and Cancer
A few studies show that vinegar may have anti-cancer properties. Most of these studies involved culturing cancer cells and exposing them to vinegar or acetic acid. The limitation of these studies is obvious; we can’t directly pour ACV on cancers inside of people. Yet, a large population study from China found lower rates of esophageal cancer in people who frequently consumed vinegar. Bottom line: ACV is not going to cure esophageal cancer, unfortunately. As a GI doctor, I’m typically the first person to tell someone they have esophageal cancer. I wish I could tell people all they have to do is drink some vinegar. If you are concerned about the risk of esophageal cancer, then don’t smoke and don’t drink a lot of alcohol.
Read also: A natural elixir for wellness
Apple Cider Vinegar for Skin Conditions
Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema. The skin is naturally slightly acidic. But, it may be less acidic in people with eczema. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier. However, research doesn’t necessarily support this and warns that apple cider vinegar may actually irritate the skin in some people, especially people with skin conditions like eczema. Talk with a doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.
Potential Side Effects and Precautions
While combining lemon juice and apple cider vinegar can be beneficial, it’s essential to be aware of potential risks. As mentioned, both ingredients are acidic, which can pose issues if consumed excessively.
- Tooth Enamel Erosion: The acidity of both lemon juice and ACV can erode tooth enamel over time if consumed frequently and in concentrated forms. The Harvard Medical Health recommends diluting vinegar before consumption as it can damage the enamel on teeth.
- Digestive Discomfort: Individuals with sensitive stomachs may experience irritation or discomfort.
- Medication Interactions: Apple cider vinegar may interact with certain medications, particularly diabetes and diuretic drugs.
- Consuming apple cider vinegar does come with a chance of some side effects. These include:
- may cause indigestion
- may lower potassium
- may erode tooth enamel
- may cause skin and throat burns
- may interact with certain medications such as diuretics and some diabetes drugs.
How to Incorporate Apple Cider Vinegar and Lemon Juice into Your Diet
The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise. It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
Depending on your preferences, you may add apple cider vinegar and lemon juice to salads, marinades or fish dishes. Another option is to use these ingredients in fresh fruit juices, smoothies or unsweetened ice tea. You can also alternate between lemon juice and apple cider vinegar, depending on the recipe. Both apple cider vinegar and lemon juice are low in calories and full of flavor, which may benefit your weight-loss efforts.
Some dietitians recommend using organic, unfiltered apple cider vinegar that contains “mother.”
Recipes
- Basic ACV and Lemon Drink: Combine the ingredients in a glass and mix well.
- ACV and Lemon with Coconut Water: Mix the apple cider vinegar and lemon juice into the coconut water. We also recommend our Hydrate Electrolytes to enhance your hydration while you experiment with this combination.
Dosage
Because we still have a lot to learn about ACV, there aren’t any official dosage suggestions. But some studies have given clues about the amount that may help with certain health conditions:
- Weight control: In the study that reported weight loss benefits, people drank about 2 tablespoons a day - one before lunch and the other before dinner. Experts say that amount should be safe for most people.
- Blood sugar and cholesterol control: People in the study saw improvement when they took about 1½ tablespoons after a meal.
- Acid reflux: A teaspoon or two diluted in a mug of warm water after a meal may help with your acid reflux. It's unlikely to make your condition worse.