Jablčný ocot: zdravotné prínosy, spôsob použitia a vedľajšie účinky

Jablčný ocot je prírodný konzervant a dezinfekčný prostriedok na potraviny. Je to bežný domáci liek na liečbu zažívacích ťažkostí, kožných ochorení, bradavíc, vší, lupín a bolesti v krku. Je obľúbeným doplnkom výživy pri chudnutí, riadení hladín cukru a cholesterolu, znižovaní vysokého krvného tlaku a zvyšovaní imunity.

Kyselina octová, fenoly a probiotické baktérie v ACV môžu byť zodpovedné za jej údajné zdravotné výhody. Tento článok pojednáva o niektorých zdravotných tvrdeniach o ACV, o tom, ako ich používať, a o ich možných vedľajších účinkoch.

Čo je jablčný ocot?

Jablčný ocot (ACV) sa vyrába kvasením jablkového džúsu ( Malus domestica ). Fermentovaná šťava (alebo jablčný mušt) obsahuje etylalkohol, ktorý sa mikróbom nazývaným Acetobacter (1) premieňa na kyselinu octovú.

Nepasterizovaný alebo organický ACV obsahuje mikróby. Tieto mikróby, ako sú kvasinky a baktérie, sú tiež známe ako „matka“ a sú bohaté na enzýmy a bielkoviny. Dávajú ACV charakteristický zakalený vzhľad a poskytujú telu probiotické výhody.

ACV obsahuje aj minerály, vitamíny, polyfenoly a kyselinu mliečnu, citrónovú, jablčnú a octovú (2). Štúdia uvádza, že kyselina gallová a kyselina chlorogénová sú dominantnými fenolovými zlúčeninami v matke jablčného octu (3). Kyselina octová (5%) je účinná látka ACV. Zodpovedá tiež za charakteristickú silnú vôňu a kyslú chuť. Môže byť zodpovedný za množstvo údajných zdravotných výhod (1).

Neoficiálne dôkazy naznačujú veľa tvrdení o ACV. Poďme preskúmať vedecký výskum, ktorý za tým stojí.

Aké sú výhody jablčného octu?

1. Môže mať antimikrobiálne vlastnosti

ACV sa tradične používal ako konzervačný a dezinfekčný prostriedok na potraviny (4). Môže pomôcť pri predchádzaní znehodnocovaniu potravín, pretože zabraňuje množeniu baktérií, ako je Escherichia coli (1), (5).

Štúdia uvádza, že ACV preukázal protiplesňové vlastnosti proti hube Candida (6). Ďalšia kazuistika používala ACV na liečbu vaginálnej kandidózy u ženy (7). Jablčný ocot má antimikrobiálne vlastnosti. Na pochopenie jej terapeutických aplikácií je však potrebných viac štúdií.

2. Môže zlepšiť trávenie

„Matka“ v ACV je probiotikum. Probiotiká pomáhajú pri zlepšovaní črevnej mikrobiálnej populácie (8). Existujú vedecké dôkazy, že konzumácia fermentovaných potravín môže pomôcť udržať črevo zdravé (9). Tieto dobré baktérie pomáhajú telu dodávať živiny a tiež zabraňujú množeniu patogénov. Probiotické baktérie znižujú zápal, zvyšujú imunitu a môžu tiež zlepšiť duševné zdravie (10, 11).

ACV obsahuje kyselinu octovú. Štúdie na zvieratách preukázali, že kyselina octová má potenciál na použitie pri liečbe ulceróznej kolitídy (12).

Nie je dostatok informácií na to, aby sa dalo určiť, či ACV pomáha pri liečbe refluxu kyseliny. Štúdia zdôraznila rozdiel medzi anekdotickými tvrdeniami a empirickými dôkazmi týkajúcimi sa použitia ACV na liečbu symptómov pažeráka (13).

3. Môže podporovať chudnutie

Protizápalové a anti-adipozitné vlastnosti ACV môžu zabrániť obezite a srdcovým komplikáciám spojeným s obezitou vyvolaných stravou s vysokým obsahom tukov. Toto sa zistilo v štúdiách na potkanoch (14). Ďalšia štúdia na potkanoch kŕmených stravou s vysokým obsahom tukov uviedla, že ACV môže znížiť riziko obezity vďaka svojej antioxidačnej aktivite (15).

Výsledky štúdií na zvieratách dospeli k záveru, že ACV má významnú antihyperlipidemickú aktivitu u potkanov s hyperlipidémiou (vysoký cholesterol) (16). Strata hmotnosti sa pozorovala u potkanov liečených ACV. Ich lipidové parametre boli tiež konzistentné (16).

V iných štúdiách mali testované osoby, ktoré konzumovali ACV počas ôsmich týždňov, nižšie hladiny nezdravých tukov alebo lipidov (17).

Podľa japonskej štúdie (18) je ocot tiež účinný proti obezite. Výsledky štúdie naznačili, že príjem octu znížil u obéznych japonských jedincov hladinu telesnej hmotnosti (úbytok hmotnosti), hmotnosti telesného tuku, viscerálneho tuku a sérových triglyceridov (18).

V inej štúdii ocot tiež zvýšil sýtosť po chlebovom jedle u zdravých osôb. To môže pomôcť v boji proti obezite (19). Ďalšia štúdia uvádza, že použitie octu môže pomôcť znížiť postprandiálnu glykémiu (20).

Vedecká komunita sa však rozchádza v otázke účinnosti ACV pri znižovaní hmotnosti. Preto v tejto súvislosti potrebujeme ďalšie štúdie.

4. Môže zlepšiť zdravie srdca

Štúdie na zvieratách preukázali, že ocot môže znižovať hladinu triglyceridov a cholesterolu v krvi (21). Kyselina octová v potrave znižovala celkový cholesterol v sére a triacylglycerol u potkanov kŕmených stravou s vysokým obsahom cholesterolu (21), (22), (23).

Štúdia analyzovala vplyv octu na hypercholesterolemické králiky (22). Ocot znížil väčšinu biochemických parametrov, ako je cholesterol, C-reaktívny proteín (CRP) a apolipoproteín A (ApoA), čo môže zvýšiť riziko kardiovaskulárnych porúch, ako je ateroskleróza (22).

Hypertenzia alebo vysoký krvný tlak môžu viesť k problémom so srdcom. Zistilo sa tiež, že ocot znižuje krvný tlak u potkanov (24, 25). Tieto predbežné štúdie na zvieratách je potrebné potvrdiť u ľudí.

5. Môže pomôcť pri zvládaní cukrovky

Štúdie na diabetických myšiach preukázali, že ACV môže znižovať hladinu glukózy v krvi (26). U zdravých jedincov mohol ACV znížiť hladinu cukru v krvi a inzulínovú odpoveď po jedle (20). U jedincov s cukrovkou však neodďaľuje vyprázdňovanie žalúdka (27).

Väčšina štúdií tvrdí, že ocot znižuje hladinu glukózy v krvi (28), (29), (30). Iné štúdie však tvrdia, že ocot môže byť pri regulácii hladiny cukru v krvi účinnejší ako u ľudí s cukrovkou (31).

6. Môže zvýšiť zdravie pokožky

Jablčný ocot obsahuje alfa-hydroxykyseliny vrátane kyseliny mliečnej a jablčnej. Tieto kyseliny sa hojne používajú v starostlivosti o pokožku (32).

Kyselina mliečna zlepšuje hydratáciu pokožky (32), (33). Tiež jemne exfoliuje pokožku (zbavuje ju odumretých vrstiev), zlepšuje textúru pokožky a pomáha redukovať jemné linky posilnením obnovy buniek (34), (35). Tiež sa uvádza, že kyselina mliečna lieči tmavé kruhy a hyperpigmentáciu v kombinácii s kyselinou trichlóroctovou (36).

Štúdie uvádzajú, že ocot v krémovej báze zlepšuje atopickú dermatitídu u myší (37). Neoficiálne dôkazy naznačujú, že ACV môže pomôcť zmierniť príznaky psoriázy vrátane svrbenia a šupinatých škvŕn. Toto tvrdenie však nemá vedecké údaje.

ACV má antimikrobiálnu aktivitu. Môže pomôcť pri liečbe pokožky náchylnej na akné. V tejto oblasti je však potrebný ďalší výskum.

The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.

7. May Improve Immunity

ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.

However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).

8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms

A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).

Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).

These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.

Dosage And How To Use

Anecdotal remedies suggest ingesting 1 teaspoon to 2 tablespoons (10–30 ml) of ACV per day. It can be mixed with water and taken or can be added to salad dressings and marinades. Below, we have discussed ACV recipes targeted for specific health concerns (none of these have been backed by research; consult your doctor before trying any):

Digestion

What You Need

• 15-30 mL ACV
• 1 glass of water

Process

Mix the ACV in water and drink it before meals.

Weight Loss

What You Need

• 15-30 mL ACV
• A few drops of lemon juice
• 1 glass of water

Process

Mix the ACV in water and drink it on an empty stomach early in the morning.

Polycystic Ovarian Syndrome (PCOS)

What You Need

15 mL ACV

Process

Drink one tablespoon of ACV everyday for around 3-6 months.

Hair Rinse

What You Need

• 10 mL ACV
• 1 tablespoon honey
• A few drops of lemon juice
• Water (as needed)

Process

Mix all the ingredients in water and use this as a hair rinse after shampooing. The vinegar smell would vanish gradually.

Skin Toner

What You Need

• 10 mL apple cider vinegar
• 10 mL rose water
• 20 mL water

Process

1. Mix all the ingredients in water. Dip a cotton ball in this mixture and dab it evenly on your skin. You can also spritz it on your face. Use diluted ACV as concentrated ACV can cause skin burns or irritation.
2. Use a moisturizer after this step.

Mouth Wash

What You Need

• 15 mL apple cider vinegar
• 30 mL water

Process

Use diluted vinegar as a mouthwash. Swirl it around for 20-30 seconds and rinse with water afterwards. This will kill the bacteria in the mouth and keep bad breath at bay.

You can try using ACV in these ways and experience results. However, ACV may also cause side effects in some people.

Apple Cider Vinegar Side Effects

Apple cider vinegar is relatively safe to consume. However, its acidic nature may cause a mild burning sensation in the throat and stomach.

It may cause damage to the tooth enamel and cause dental erosion (43).

In a study, prolonged consumption of ACV had caused hypokalemia (potassium deficiency) in a woman (44).

The topical application of undiluted vinegar can lead to skin burns and irritation (38), (45).

ACV may also cause nausea, acid reflux, burping, flatulence, and irregular bowel movements (46), (47).

Conclusion

Traditionally, apple cider vinegar has been used for cooking, preventing food spoilage, and disinfecting surfaces and vegetables. There are a few preliminary studies that suggest that it is antidiabetic, antihyperlipidemic, antimicrobial, and anti-inflammatory.

Anecdotal remedies have exaggerated its health benefits. There is some gap between its medical claims and scientific data. Hence, you may use ACV, but with caution. Consult your doctor if you have more queries.

Expert’s Answers for Readers Questions

Can I drink apple cider vinegar every day?

There have been reports that prolonged intake of ACV may be harmful to the bones as it interferes with calcium absorption. Hence, do not take it every day.

When should you drink apple cider vinegar?

Generally, it is consumed before meals, but it can be taken anytime.

How does apple cider vinegar detox your body?

There is not enough data to support the claim that ACV detoxifies the body. However, it contains antioxidant and anti-inflammatory compounds that may help.

How much weight can you lose with apple cider vinegar in a week?

There are no studies available currently about the parameters involved.

What does apple cider vinegar do for your hair?

It has been suggested that it balances the pH of the scalp and helps remove dandruff.

Does ACV affect urine?

No studies have been done in this aspect.

How many times a day can you drink ACV?

ACV can cause adverse effects like nausea and acid reflux when consumed frequently or in excess. Hence, do not take it more than thrice a week or once a day.

What are the benefits of apple cider vinegar and honey?

Anecdotal remedies suggest that ACV with honey may help with weight loss and improve digestion.

How long does it take to detox with apple cider vinegar?

Home remedies suggest that ACV takes about a week to detox your body. However, there is no scientific proof to back this claim.

Which apple cider vinegar is best for weight loss?

ACV with the mother is suggested to be good for weight loss.

Is apple cider vinegar good for kidney stones?

There is very less research in this regard. Hence, it is important to consult a doctor.

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

Yes, you can. But practice caution as it may cause side effects like nausea.

Does apple cider vinegar give you energy?

ACV may help regulate blood sugar levels. This may offer energy.

How do you protect your teeth with apple cider vinegar?

You can have ACV in a diluted form. You can also use a straw to prevent the ACV from damaging the enamel of the teeth.

Does apple cider vinegar make you poop?

Folk remedies recommend ACV as a cure for constipation. However, it is known to cause diarrhea when consumed in excess. There is no concrete research to substantiate its claims.

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Stylecraze má prísne pokyny pre získavanie zdrojov a spolieha sa na odborné štúdie, akademické výskumné inštitúcie a lekárske asociácie. Vyhýbame sa použitiu terciárnych odkazov. Ďalšie informácie o tom, ako zabezpečujeme presnosť a aktuálnosť nášho obsahu, sa dozviete v našich redakčných pravidlách.

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