Cuka sari apel: manfaat kesehatan, cara penggunaan, dan efek samping

Cuka sari apel adalah pengawet dan desinfektan makanan alami. Ini adalah pengobatan rumahan yang umum untuk mengobati masalah pencernaan, kondisi kulit, kutil, kutu, ketombe, dan sakit tenggorokan. Ini adalah suplemen makanan yang populer untuk menurunkan berat badan, mengatur kadar gula dan kolesterol, menurunkan tekanan darah tinggi, dan untuk meningkatkan kekebalan.

Asam asetat, fenol, dan bakteri probiotik dalam ACV mungkin bertanggung jawab atas manfaat kesehatannya yang diklaim. Artikel ini membahas beberapa klaim kesehatan cuka sari apel, bagaimana menggunakannya, dan potensi efek sampingnya.

Apa Itu Cuka Sari Apel?

Cuka sari apel (ACV) dibuat dengan fermentasi jus apel ( Malus domestica ). Jus yang difermentasi (atau sari) mengandung etil alkohol yang diubah menjadi asam asetat oleh mikroba yang disebut Acetobacter (1).

ACV yang tidak dipasteurisasi atau organik mengandung mikroba. Mikroba ini, seperti ragi dan bakteri, juga secara kolektif dikenal sebagai "ibu" dan kaya akan enzim dan protein. Mereka memberi ACV penampilan keruh yang khas dan memberikan manfaat probiotik bagi tubuh.

ACV juga mengandung mineral, vitamin, polifenol, dan asam laktat, sitrat, malat, dan asetat (2). Sebuah penelitian melaporkan bahwa asam galat dan asam klorogenat merupakan senyawa fenolik yang dominan pada induk cuka apel (3). Asam asetat (5%) adalah senyawa aktif ACV. Ini juga bertanggung jawab atas karakteristik bau yang kuat dan rasa asam. Ini mungkin bertanggung jawab atas banyak manfaat kesehatan yang diklaim (1).

Bukti anekdotal menunjukkan banyak klaim ACV. Mari kita telusuri penelitian ilmiah di baliknya.

Apa Manfaat Cuka Sari Apel?

1. Mungkin Memiliki Sifat Antimikroba

Secara tradisional, ACV digunakan sebagai pengawet makanan dan disinfektan (4). Ini bisa membantu mencegah pembusukan makanan karena mencegah pertumbuhan bakteri, seperti Escherichia coli (1), (5).

Sebuah penelitian melaporkan bahwa ACV menunjukkan sifat antijamur terhadap jamur Candida (6). Laporan kasus lain menggunakan ACV untuk mengobati kandidiasis vagina pada wanita (7). Cuka sari apel memang memiliki sifat antimikroba. Namun, diperlukan lebih banyak penelitian untuk memahami aplikasi terapeutiknya.

2. Dapat Meningkatkan Pencernaan

"Ibu" dalam ACV adalah probiotik. Probiotik membantu dalam meningkatkan populasi mikroba usus (8). Ada bukti ilmiah bahwa mengonsumsi makanan fermentasi dapat membantu menjaga kesehatan usus (9). Bakteri baik ini membantu memberikan nutrisi pada tubuh dan juga mencegah pertumbuhan patogen. Bakteri probiotik menurunkan peradangan, meningkatkan kekebalan, dan juga dapat meningkatkan kesehatan mental (10), (11).

ACV mengandung asam asetat. Penelitian pada hewan telah melaporkan bahwa asam asetat berpotensi untuk digunakan sebagai pengobatan untuk kolitis ulserativa (12).

Tidak ada informasi yang cukup untuk menentukan apakah ACV membantu dalam mengobati refluks asam. Sebuah studi menyoroti kesenjangan antara klaim anekdot dan bukti empiris mengenai penggunaan ACV untuk mengobati gejala esofagus (13).

3. Dapat Mempromosikan penurunan berat badan

Sifat anti-inflamasi dan anti-adipositas dari ACV dapat mencegah obesitas dan komplikasi jantung terkait obesitas yang disebabkan oleh diet tinggi lemak. Ini ditemukan dalam penelitian tikus (14). Studi lain pada tikus yang diberi makan dengan diet tinggi lemak melaporkan bahwa ACV dapat mengurangi risiko obesitas karena aktivitas antioksidannya (15).

Hasil dari penelitian pada hewan menyimpulkan bahwa ACV memiliki aktivitas anti-hiperlipidemia yang signifikan pada tikus dengan hiperlipidemia (kolesterol tinggi) (16). Penurunan berat badan diamati pada tikus yang diobati dengan ACV. Parameter lipid mereka juga konsisten (16).

Dalam penelitian lain, subjek uji yang mengonsumsi ACV selama delapan minggu memiliki tingkat lemak atau lipid yang lebih rendah (17).

Cuka juga efektif melawan obesitas, menurut sebuah penelitian di Jepang (18). Hasil penelitian menunjukkan bahwa asupan cuka menurunkan berat badan (penurunan berat badan), massa lemak tubuh, lemak viseral dan kadar trigliserida serum pada subjek Jepang yang obesitas (18).

Dalam penelitian lain, cuka juga meningkatkan rasa kenyang setelah makan roti pada subjek sehat. Ini dapat membantu dalam memerangi obesitas (19). Studi lain menyatakan bahwa menggunakan cuka dapat membantu mengurangi glikemia postprandial (20).

Namun, komunitas ilmiah terpecah atas keefektifan ACV yang membantu menurunkan berat badan. Oleh karena itu, kami membutuhkan lebih banyak studi terkait hal ini.

4. Dapat Meningkatkan Kesehatan Jantung

Penelitian pada hewan telah mengungkapkan bahwa cuka dapat mengurangi trigliserida darah dan kolesterol (21). Asam asetat diet mengurangi kolesterol total serum dan triasilgliserol pada tikus yang diberi diet kolesterol tinggi (21), (22), (23).

Sebuah studi menganalisis efek cuka pada kelinci hiperkolesterolemia (22). Cuka menurunkan sebagian besar parameter biokimia, seperti kolesterol, protein C-reaktif (CRP), dan apolipoprotein A (ApoA), yang dapat meningkatkan risiko gangguan kardiovaskular, seperti aterosklerosis (22).

Hipertensi atau tekanan darah tinggi dapat menyebabkan masalah jantung. Cuka juga ditemukan untuk mengurangi tekanan darah pada tikus (24), (25). Studi pendahuluan tentang hewan ini perlu dikonfirmasi pada manusia.

5. Dapat Membantu Mengelola Diabetes

Studi pada tikus diabetes telah mengungkapkan bahwa ACV dapat menurunkan kadar glukosa darah (26). Pada subjek sehat, ACV dapat menurunkan kadar gula darah dan respons insulin setelah makan (20). Namun, pada subjek dengan diabetes, hal itu tidak menunda pengosongan lambung (27).

Sebagian besar penelitian mengklaim bahwa cuka menurunkan kadar glukosa darah (28), (29), (30). Namun, penelitian lain menyatakan bahwa cuka bisa lebih efektif dalam mengatur kadar gula darah pada orang sehat daripada penderita diabetes (31).

6. Dapat Meningkatkan Kesehatan Kulit

Cuka sari apel mengandung asam alfa-hidroksi, termasuk asam laktat dan malat. Asam ini telah digunakan secara luas dalam perawatan kulit (32).

Asam laktat meningkatkan hidrasi kulit (32), (33). Ini juga dengan lembut mengelupas kulit (mengelupas lapisan kulit mati), memperbaiki tekstur kulit, dan membantu mengurangi garis-garis halus dengan meningkatkan pembaruan sel (34), (35). Asam laktat juga dilaporkan dapat mengobati lingkaran hitam dan hiperpigmentasi bila dikombinasikan dengan asam trikloroasetat (36).

Studi melaporkan bahwa cuka dalam basis krim meningkatkan dermatitis atopik pada tikus (37). Bukti anekdot menunjukkan bahwa ACV dapat membantu meringankan gejala psoriasis, termasuk gatal dan bercak bersisik. Namun, tidak ada data ilmiah yang mendukung klaim ini.

ACV memiliki aktivitas antimikroba. Ini dapat membantu dalam merawat kulit yang rentan berjerawat. Namun, penelitian lebih lanjut diperlukan di bidang ini.

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.

47 sources

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