The Golden Duo: Benefits of Apple Cider Vinegar and Extra Virgin Olive Oil

The benefits of apple cider vinegar and extra virgin olive oil are several for those looking for natural ways to improve their health. Extra virgin olive oil and apple cider vinegar have long been utilized as folk cures, but current research is beginning to reveal their actual therapeutic benefits. As people become more concerned about living naturally and reducing side effects from medications, these two pantry staples provide affordable and accessible options.

Together, these two ingredients make a dynamic duo. Adding apple cider vinegar to extra virgin olive oil not only creates a delicious, tangy salad dressing but also forms a healthy elixir. Sipping just a small amount of this mixture each day may improve circulation, blood sugar, liver function, and digestion. As more people discover the benefits of pairing apple cider vinegar with extra virgin olive oil, our reliance on synthetic chemicals to treat minor ailments will continue to decline in favor of these natural solutions.

My personal experience with apple cider vinegar and extra virgin olive oil

My personal experience with apple cider vinegar and extra virgin olive oil
My personal experience with apple cider vinegar and extra virgin olive oil

Based on my personal use, I prefer to utilize natural ingredients whenever possible. As such, when using apple cider vinegar, I opt for the raw, unpasteurized type to retain more of the natural components. In an effort to lose weight, I have taken approximately two tablespoons diluted in water daily while adhering to a structured diet plan. This regimen resulted in notable weight loss that I attribute in part to the addition of apple cider vinegar.

However, I did observe a darkening discoloration of my teeth over time. Upon consulting my dentist regarding this change, I learned that the high acidity of the vinegar was likely the culprit compromising my enamel. I have since altered my intake method to avoid passing the liquid over my teeth. I take it with a straw to swallow directly without passing it through my mouth.

Additionally, incorporating extra virgin olive oil into my daily salad consumption and topical skin care has evidenced tremendously positive blood work results, including optimized triglyceride levels. This reaffirms that both apple cider vinegar and extra virgin olive oil merit integration into routine wellness regimens when used in moderation. I am thankful for the health benefits I have personally experienced from these natural supplements.

Weight Loss Potential

Apple cider vinegar contains acetic acid which may promote feelings of fullness and support healthy blood sugar levels after meals – both important for weight management. Meanwhile, olive oil provides heart-healthy fats to keep you satisfied.

A study found combining vinegar with monounsaturated fats like olive oil increased feelings of fullness more than vinegar alone. So drizzling some olive oil over your apple cider vinegar salad dressing could be beneficial for weight loss.

Aiding Weight Loss

ACV may boost metabolism and fat burning. EVOO helps you feel fuller. Enjoy them together by:

  • Adding to vegetable salads
  • Lightly drizzling over cooked vegetables
  • Mixing into homemade salad dressings

Studies show that people who consume at least 1 tbsp EVOO daily have an easier time losing weight. And the acetic acid in ACV curbs appetite.

Blood Sugar Regulation

Blood Sugar Regulation
Blood Sugar Regulation

The acetic acid in apple cider vinegar may support healthy blood sugar spikes after carb-heavy meals. This makes ACV potentially helpful for managing prediabetes and type 2 diabetes.

Meanwhile, olive oil provides antioxidants and anti-inflammatory compounds that also benefit blood sugar regulation. So combining the two could have an even greater impact.

Benefits for Diabetes and Prediabetes

Specific ways ACV and olive oil may help regulate blood sugar in prediabetes and diabetes:

  • Slowing starch breakdown and absorption from meals
  • Increasing insulin sensitivity
  • Reducing fasting blood sugar levels
  • Lowering post-meal blood sugar spikes

So enjoy some olive oil drizzled over salads with an apple cider vinaigrette dressing for extra blood sugar management benefits.

Heart Health

Heart Health
Heart Health

The polyphenols in apple cider vinegar act as antioxidants which may benefit heart health. Meanwhile, olive oil contains monounsaturated fatty acids that support healthy cholesterol levels – also crucial for a healthy ticker.

So combining the two could give your heart an extra boost – protecting against oxidative damage while maintaining balanced cholesterol levels.


Apple cider vinegar is antimicrobial, killing harmful gut bacteria while preserving healthy probiotics. This supports immune and gut health. Olive oil also provides antioxidant and anti-inflammatory effects to strengthen immunity.

Together they make a dynamic duo, guarding your body against foreign invaders from the inside and out. An ACV and olive oil salad dressing gives your immune system extra reinforcement.

Downsides and Risks

While ACV and olive oil can be healthful additions to your diet, some downsides and risks exist:

  • Digestive Issues: The acetic acid in ACV may irritate sensitive stomachs, causing nausea or reflux symptoms. Start with small amounts.
  • Tooth Enamel Erosion: Straight apple cider vinegar can erode tooth enamel but diluting with water reduces risks.
  • Medication Interactions: Consult your doctor before using ACV if you take diabetes medications, diuretics, or laxatives due to risks of low potassium levels or dehydration.
  • High Calories: While olive oil offers health benefits, it’s still high in calories. Stick to 1-2 tablespoons daily.

So enjoy apple cider vinegar and olive oil together but exercise some caution too. Check with your doctor about any health concerns and limit olive oil portions. Then revel in their combined deliciousness and nutrition.

Apple cider vinegar (ACV) and extra virgin olive oil (EVOO) each offer various health benefits, and using them together can boost these effects. From aiding weight loss to improving heart health and beyond, this dynamic duo is worth incorporating into your routine.

Healthy Recipes for Apple Cider Vinegar and Olive Oil

Enjoy ACV and EVOO together in these nutritious recipes:

ACV Vinaigrette

  • 1/4 cup ACV
  • 1/2 cup EVOO
  • 1 tsp Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper to taste

Whisk all ingredients together for a tangy salad dressing. The EVOO helps balance the acidity.

Hot Honey ACV Shots

  • 1/4 cup warm water
  • 2 tbsp ACV
  • 1 tbsp honey
  • 1/4 tsp cinnamon

Mix ingredients and drink daily to boost digestion and immunity. The antioxidant honey also cuts down on the vinegar’s harshness.

Detox Morning Tonic

  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon turmeric
  • 8 oz warm water

Combine all the ingredients and enjoy as soon as the sun comes up. Can aid digestion and circulation.

The tangy sweetness of the apple cider vinegar balances well with the richness of the olive oil in these recipes. They make a great combo for dressings, marinades, tonics and more! To fit your preferences, experiment with the ratios.

Best Salad Dressings

Best Salad Dressings
Best Salad Dressings

Some tasty salad dressings that harness the duo’s health powers:

Greek Lemon Vinaigrette

  • Juice of 2 lemons
  • 1/3 cup EVOO
  • 3 tbsp red wine vinegar
  • 1 tbsp ACV
  • 3 cloves garlic, minced
  • 1 tbsp oregano
  • Salt and pepper

Whisk together and drizzle over vegetables.

Pomegranate-Balsamic Dressing

  • 1/4 cup EVOO
  • 3 tbsp balsamic vinegar
  • 2 tbsp ACV
  • Seeds from 1 pomegranate
  • 2 tbsp maple syrup
  • 1 garlic clove, minced
  • Salt and pepper

Blend ingredients until smooth. Toss with spinach, walnuts, and feta.

Benefits of Apple Cider Vinegar and Extra Virgin Olive Oil for Skin

The acetic acid in ACV acts as a gentle exfoliant to remove dead skin cells. EVOO is very moisturizing. Using them together helps:

  • Brighten complexion
  • Reduce acne
  • Smooth fine lines and wrinkles
  • Improve skin texture

Mix 1 tbsp each in 1/2 cup water and apply to skin with a cotton pad daily.

Olive Oil for Hair Care

  • Enhances Hair Softness: Olive oil’s rich fatty acids deeply penetrate hair strands, replenishing lost moisture and leaving hair feeling soft, smooth, and easier to manage.
  • Combats Split Ends: Olive oil effectively seals split ends, preventing further damage and breakage, keeping hair looking healthy and polished.
  • Promotes Hair Growth: Olive oil’s nourishing properties stimulate hair follicles, encouraging healthy hair growth and minimizing hair loss.

What are the health benefits of apple cider vinegar?

Apple cider vinegar has gained popularity in recent years as a health tonic, with claims it can help with weight loss, blood sugar regulation, heart health, and more. Some research suggests the acetic acid in apple cider vinegar can have anti-glycemic effects, helping manage blood sugar response after meals. It may also promote feelings of fullness. However, more research is still needed, especially large human studies.

What kind of apple cider vinegar is best?

Look for raw, unfiltered apple cider vinegar to get more of the bioactive components. Some brands also contain “the mother” – strands of proteins, enzymes, and friendly bacteria that give it a murky appearance but may add more health benefits. Bragg is a popular brand among health-conscious consumers.

What are the benefits of olive oil?

Olive oil, especially high quality extra virgin, has well-researched heart health benefits as part of the Mediterranean diet pattern. Its blend of monounsaturated fats and polyphenol antioxidants are anti-inflammatory and linked to better arterial function, lower LDL cholesterol, and reduced risk of chronic diseases like heart disease and diabetes.

Does it matter what kind of olive oil I buy?

Yes, the quality matters! Look for extra virgin olive oil in a dark bottle and check for a harvest date. The best olive oils are cold-pressed without heat or chemicals, retaining more nutrients. Some common brands that meet quality standards are California Olive Ranch, Lucini Italia, and Colavita. Check local specialty markets too.

How do I incorporate apple cider vinegar and olive oil into my diet?

An easy way is to blend them into a simple salad dressing! Whisk together 3 parts extra virgin olive oil to 1 part vinegar, then season to taste with salt, pepper, herbs like oregano or basil, or a squirt of honey mustard. Toss with mixed greens or roasted veggies. You can also incorporate small amounts of each into cooking, marinades, and other recipes.

How much should I consume daily or weekly?

There’s no established recommended daily intake, but incorporating 1-2 tablespoons of each as described above is reasonable for most healthy adults looking for potential benefits. Monitor yourself for any digestive discomfort with larger amounts. And as with any supplement or food remedy, it’s wise to check with your doctor about your personal situation.


In conclusion, while the touted benefits of apple cider vinegar and extra virgin olive oil are overstated, including small or moderate amounts of these ingredients as part of an overall healthy diet and lifestyle may offer some benefits. The key is moderation – enjoying apple cider vinegar and olive oil for their flavor and versatility, not viewing them as cure-alls.

In the end, maintaining a healthy weight demands an all-encompassing strategy focused on a balanced diet and frequent exercise. We may improve our enjoyment of healthful meals that really nourish our bodies by substituting wisely with items like olive oil and ingeniously incorporating apple cider vinegar in recipes.

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