Love the taste or hate it, apple cider vinegar has some pretty incredible health benefits. Made from fermented apples, research on this potent liquid has revealed promising results, including combating insulin and glucose spikes in type 2 diabetics, not to mention aiding weight loss. It can also soothe a sore throat and may relieve other symptoms of the flu, like nasal congestion and cough. Read on for some more reasons why you should add it to your health routine.

Like most things, the quality of the apple cider vinegar (ACV) matters. When purchasing ACV, select only raw organic vinegar—unlike other refined clear vinegars, this will be a murky brown color with sediment-like substance that settles to the bottom. It might not look pretty, but it’s the best and only option you should choose. You’ll also see labels that say “with the Mother,” sounds odd, but this means that it includes living nutrients and bacteria—this is the cobweb-like substance you’ll see floating in the vinegar.

ACV Uses and Benefits

There are various ways you can take ACV—take a small dose of around 1 to 2 teaspoons a day, dilute a spoonful in a glass of water, add it to an organic juice (preferably made in your juicer) or even mix it into your salad. Be cautious with continuous use of undiluted ACV; it is highly acidic and can be harsh on your tooth enamel. Here are a few of the possible benefits of ACV use—we encourage you to do more research to find other potential health benefits:

• ACV is rich in potassium which aids the transmission of nerve impulses and helps to build muscles.
• It’s high in acetic acid which can slow your body’s digestion of starch—this is what may lower the rise in glucose after a meal. A study done in 2004 and cited in Diabetes Care (an American Diabetes Foundation publication), demonstrated that participants with type 2 diabetes, prediabetes and even those without diabetes had better blood glucose readings when they took ACV before a meal. Those with type 2 saw a 25 percent improvement in their blood glucose levels.
• Some research has also indicated ACV use may lower cholesterol and blood pressure.
• ACV can balance your pH level due to its alkaline-forming properties. This has also been shown to regulate the presence of candida—which is a yeast-like fungus that aids digestion and nutrient absorption. When your body overproduces candida, it can cause many different health issues including fungal infections, digestive issues and chronic fatigue.
• It may help relieve heartburn. It sounds counterintuitive, but some people get relief from taking a teaspoon of apple cider vinegar followed by a glass of water.
• Try gargling ACV when you have a sore throat; the antibacterial properties of the vinegar may neutralize the infection. It can also help drain your sinuses when you’re stuffed up.

While there is research that shows a strong correlation between ACV use and various health benefits, these tips are not meant to be used in place of the recommendations of your healthcare professional and remember: what works for some, might not work for others.