Health benefits of apple cider vinegar and olive oil

Olive oil and apple cider vinegar

What does olive oil and apple cider vinegar do

It may be rumored to take olive oil with apple cider vinegar, but there were no studies showing specific benefits of eating them together, and each of them has many benefits mentioned in the subsequent paragraphs.

General benefits of apple cider vinegar

Apple cider vinegar has many benefits similar to those found in apple juice, it may contain an amount of pectin, vitamin B1, B2, B3, B5, B7, B9, vitamin C, and small amounts of sodium, phosphorous, potassium, calcium, iron, and magnesium.

In addition to good amounts of acetic acid in an amount ranging from 1% to 10.57%, and citric acid in an amount ranging from 0% to 18.5%, it is worth noting that apple cider vinegar contains substances that have an effect that reduces bacterial growth, as well as an antioxidant.

Is it useful to drink apple cider vinegar on an empty stomach?

Apple cider vinegar has been used for thousands of years.

This is because of its many health benefits to the body, but there are no reliable scientific research and studies on the benefits of drinking it on an empty stomach specifically, and the appropriate dose is estimated at 1-2 tablespoons, or the equivalent of 15-30 milliliters mixed with water, which can be taken before meals or After that, it should be noted that drinking apple cider vinegar on an empty stomach can lead to stomach upset, and a feeling of bloating, and therefore it is recommended to reduce it or take it with food to reduce the risk of these symptoms.

As for the benefits of drinking apple cider vinegar with warm water on an empty stomach; There is no information about these benefits, but diluting apple cider vinegar with water helps reduce the risk of its potential side effects, and although the recommended amount ranges from a teaspoon to a tablespoon mixed with approximately 227 milliliters of water, the safety degree The different doses are unknown

Other benefits of apple cider vinegar

  • Improve blood sugar levels

A systematic review and statistical analysis of 6 studies including 317 patients with type 2 diabetes, published in the Journal of Advanced Nursing in 2019, indicated that the benefits of drinking organic apple cider vinegar on an empty stomach helped improve fasting blood glucose levels. and cumulative blood sugar (HbA1c) in a group of adults with type 2 diabetes.

It should be noted that apple cider vinegar can reduce blood sugar levels in patients with diabetes, and therefore its levels must be monitored continuously, and a doctor should be consulted for the possibility of the need to change the doses of some doses of diabetes medications.

  • Help lower blood pressure

A preliminary study conducted on mice and published in the European Journal of Nutrition in 2016, found that vinegar lowers the level of blood pressure in mice with high blood pressure; This is because it contains acetic acid, which has a lowering effect on blood pressure.

On the other hand, it should be noted that excessive drinking of apple cider vinegar can significantly reduce potassium levels in the blood, which may lead to serious problems if a person suffers from high blood pressure.

  • Improve cholesterol levels in the blood

A preliminary study conducted on rabbits and published in Lipids in Health and Disease in 2010 indicated that high intake of apple cider vinegar was associated with lower levels of total and harmful cholesterol (LDL-cholesterol) in rabbits that were subjected to a cholesterol-containing diet.

Benefits of apple cider vinegar for stomach

There are many benefits that lack scientific evidence about the benefits of drinking apple cider vinegar with water in the morning for the stomach and digestive system in general.

It is believed that apple cider vinegar improves digestion; This is because of its ability to increase the secretion of digestive enzymes and stomach acid, which helps improve digestion, but there is not enough evidence to support this theory.
It is believed that consuming large amounts of apple cider vinegar may be beneficial in reducing diarrhea and constipation; It contains pectin, which is a water-soluble fiber that may help absorb fluids from the intestines and improve stool formation, but it is worth noting that there is no evidence about this effect, and consumption of these quantities may be associated with some side effects.

General benefits of olive oil

Olive oil consists mainly of fats, most of which are due to monounsaturated oils that are beneficial for heart health, in addition to that it contains a small percentage of polyunsaturated fats, and saturated fats.

Olive oil helps the body absorb fat-soluble vitamins, such as; Vitamin A, Vitamin D, Vitamin E, and Vitamin K found in the consumed meal.

It is worth noting that olive oil is high in calories; One large tablespoon of olive oil contains 119 calories, so it must be consumed in moderation.

Olive oil also contains small amounts of vitamin K, vitamin E, and many fatty acids that are beneficial for the health of the body.

Extra virgin olive oil also contains antioxidants that can help reduce the risk of disease, and the most important of these are; a substance called oleocanthal; which have properties that reduce the level of inflammation, and oleuropein; Which reduces the risk of exposure to harmful cholesterol oxidation.

Benefits of olive oil on an empty stomach

what happens if you drink olive oil everyday? 
Although there are no scientific studies on the benefits of eating olive oil on an empty stomach specifically, but it is believed that eating one tablespoon of it on an empty stomach can reduce constipation, but this is not confirmed, and studies are still needed to confirm it.

Olive oil contains many beneficial nutrients, including the following:

Vitamin E

It is an antioxidant that has a role in reducing the exposure of cells, tissues and organs to the body from damage caused by free radicals.

Vitamin E also contributes to maintaining the integrity of nerve conduction, maintaining body immunity, and expanding blood vessels; To prevent blood clotting inside, it also has a role in increasing the body’s ability to use vitamin K.

Vitamin K

Vitamin K is one of the fat-soluble vitamins, and it has many benefits, as it helps the body make the proteins needed for blood clotting and building bones.


Plant compounds, whose regular consumption helps improve digestion, and can also reduce the risk of many diseases, such as: type II diabetes, some types of cancer, and heart disease; This is due to its ability to reduce platelet aggregation that leads to heart attacks.

Monounsaturated fat.

this type of fat contains many important nutrients for maintaining and developing body cells, and helps reduce harmful cholesterol levels in the body, which reduces the risk of heart disease and strokes.

Benefits of olive oil according to the degree of effectiveness

(Possibly Effective)

Reducing the risk of diabetes: as eating an amount ranging from 15 to 20 grams per day of olive oil may help reduce the risk of diabetes, but it is worth noting that eating amounts of more than 20 grams per day does not increase its benefits, and drinking olive oil Olives may help control blood sugar in people with type 2 diabetes, according to a review of several studies published in PubMed Central in 2017.

Reduce the risk of constipation: It is possible that drinking olive oil helps relieve constipation, and in a study published in the Journal of Renal Nutrition in 2015, it was conducted on 50 people with dialysis patients with constipation, and it was found that eating a teaspoon of olive oil daily significantly relieves constipation Associated with dialysis.

Reducing the risk of breast cancer: There may be a link between olive oil consumption and a lower risk of breast cancer, due to olive oil’s content of monounsaturated fats and polyphenols that are beneficial to health.

A statistical analysis of 10 studies indicated; It was published in the British Journal of Nutrition in 2020 that there may be an association between olive oil and a lower risk of breast cancer, but the researchers in this analysis indicated that this effect is uncertain, and more studies are still needed to understand and confirm it.

A small study published in BioMes Central Cancer in 2008 indicated that olive oil as part of a Mediterranean diet may have a role in reducing the risk of breast cancer, possibly due to its polyphenol content that may contribute to reducing breast cancer cells.

Benefits of olive oil for babies and children

A study published in the Journal of Pediatric and Neonatal Individualized Medicine in 2017 indicated that introducing foods that are part of the Mediterranean diet—such as extra virgin olive oil—to children early in life, may help.

That is, during the first three years of their life, they may reduce their risk of developing diseases in the later stages of their lives, but more studies are still needed to confirm this.

It is possible to start offering olive oil to infants as soon as they start offering solid food to them if the pediatrician agrees to this, as a spoonful of it can be added to the baby’s food to introduce him to new flavors.

Benefits of olive oil for pregnant women

what are the benefits of olive cider vinegar?

Olive oil can reduce the risk of gestational diabetes, as indicated by a study conducted at Queen Mary University and the University of Warwick, and included 1252 pregnant women, and it was found in this study that women who ate 30 grams of mixed nuts and olive oil were less likely to develop diabetes.

Women who did not eat these foods had diabetes by 35%, and their weight gain during pregnancy was 1.25 kg less by an average of 1.25 kg, compared to women who did not eat these foods.

It is worth noting that olive oil is one of the foods that are generally recognized as safe, or what is known as GRAS for short, when used in the quantities found in food, but there is no information showing the safety of consuming it in quantities greater than those found in food for pregnant women.

Benefits of olive oil for cholesterol

Olive oil is characterized by its content of polyphenols and monounsaturated fats, which are believed to reduce the risk of heart disease, and in a study published in Evidence-Based Complementary and Alternative Medicine in 2015, it included 24 people who do not suffer from any disease, and they have normal levels of fat in their Blood It was observed that those who consumed extra virgin olive oil had lower levels of harmful cholesterol oxidation compared to those who did not take olive oil.

It is believed that this occurs due to the antioxidant properties of olive oil, but it should be noted that this study is not sufficient to confirm this, and more evidence is still needed to prove it.

Benefits of apple cider vinegar with olive oil for slimming

The process of losing weight depends on burning more calories than those eaten, by reducing calorie-rich foods and drinks, and exercising, although adding olive oil and apple cider vinegar to the diet may help provide many health benefits.

However, they do not contain magical nutritional compounds that speed up the process of burning fat, and it is worth noting that in the event of losing weight, it is necessary to consult a doctor or a nutritionist to help create a healthy diet that contributes to reducing fat in a healthy way, and despite However, there are some studies that indicate the role of apple cider vinegar and olive oil in helping to lose weight when they are added to the diet for weight loss, as shown in the following paragraphs.

Benefits of apple cider vinegar for weight loss

There are many studies that have indicated the role of apple cider vinegar in reducing body weight when added to weight loss diets, including one of the studies published in the Journal of Functional Foods in 2018, which was conducted to evaluate the benefit of apple cider vinegar in losing weight and improving health when added to Weight loss diet for overweight or obese people.

And the results of the study showed that the group of participants who added apple cider vinegar to the weight loss diet decreased their weight more than the group of participants who depended on the weight loss diet without adding apple cider vinegar.

The use of apple cider vinegar also contributed to reducing the body mass index, the circumference of the buttocks, the visceral adiposity index, and the levels of triglycerides in the blood. Good cholesterol when using apple cider vinegar.

It is worth noting that it is not recommended to eat apple cider vinegar alone, but it is preferable to add it during cooking, or add a small amount as a sauce to the salad.

It is better to use vinegar in small quantities; Because large doses may cause several side effects, such as erosion of the tooth enamel layer, and many drug interactions.

The best way to lose weight is with apple cider vinegar

Vinegar has many health benefits, one of which is to enhance metabolism, and it also reduces fat storage in the body.

Apple cider vinegar can be added to the diet by following several methods, including the following:

Add one or two tablespoons of it to the water and drink it, and it is preferable to distribute this amount in two or three doses during the day before meals.

A small amount of it at first to see the extent of the body’s ability to tolerate apple cider vinegar.

Add it to salads with olive oil.

He took his nutritional supplements in the form of pills, but it is worth noting that this method is likely to cause serious health risks.

In one case, a woman suffered from burns in the throat after using these supplements.

Side Effects of Drinking Diluted Vinegar

Among the possible harmful effects of consuming vinegar, we mention the following:

  • vomiting, nausea.
  • stomach disorders.
  • Throat problems.
  • Erosion of tooth enamel, when vinegar is used in large doses.
  • Lowering potassium levels.
  • Interference with some medications.
  • Cause damage to the esophagus.

An overview of vinegar and olive oil

Apple cider vinegar is one of the most famous types of vinegar, and it is made by mashing apples, then distilling it, fermenting it, and it can be consumed in small quantities. (Olive oil and apple cider vinegar)

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Tags: Natural recipes, self-care, skin care

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