Whittle your woes with the health benefits of vinegar
July 2017
By Naini Setalvad
The good old vinegar is making a strong comeback as a superfood with immense health benefits, says Naini Setalvad
We are well acquainted with the sour, pungent liquid that gives a purplish-pink colour to the onions served in Punjabi restaurants. People happily partake of it because of the tangy sour flavour it gives to raw onions. Known as vinegar, it is a staple ingredient of salad dressings, pickles and stir-fries, especially in Asian cooking. Usually considered a Western European import to India, vinegar finds mention in the Buddhist scripts, and in the writings of surgeon Sushruta from around 6th century B.C. It was re- introduced in India by the Portuguese. The Goans have a long history with vinegar. Goan dishes with European influences such as Vindaloo and Xacuti are prepared with coconut vinegar, which was brought to Goa by the Portuguese. We often underestimate this edible acid and its health benefits, thinking it to be a mere flavouring agent.Vinegar is a diluted form of acetic acid, often used as a condiment or as a preservative. Vinegars are of many types depending on their source. Here are a few vinegars and their health benefits.
Coconut vinegar
This vinegar is made by fermenting the coconut sap. It is a Goan staple with Portuguese roots. This vinegar is full of nutrients as coconut trees are typically grown in extremely nutrient-rich (often volcanic) soil. The ‘sap’ that is produced by tapping the coconut blossoms is packed with Vitamins B and C, minerals, probiotics and fiber. Also coconut alkalizes our body. Our body requires 20 essential amino acids, the building blocks of protein and 17 of them are found in coconut sap!
Jamun (Black Plum) vinegar
Black plum (Jamun) vinegar is a popular condiment found in North Indian homes.
The bitter and sweet taste of this fleshy fruit is simply delightful. Mostly, it is used for treating stomach pain and possesses diuretic (causing urination), anti-scorbutic (preventing or curing scurvy), and carminative (flatulence relieving) properties. The vinegar made from Black Plum treats enlarged spleen. It also cures diarrhoea and problems related to urine retention. The polyphenolic compounds present in the black plum are effective against heart diseases, cancer, asthma, diabetes and arthritis. The vinegar of black plum is also effective against several digestive disorders such as bowel spasm, flatulence, dysentery and more.
Apple Cider vinegar
Apple cider vinegar or ‘ACV’ is a pale amber concoction made from cider or apple must. This vinegar is notably the most popular among all the vinegars for its health benefits. A spoonful of ACV with a glass of water can help you get rid of a number of ailments. ACV serves as an antibiotic, relieving one of diarrhoea causing bacteria. It is also said to have pectin which soothes intestinal spasms. It serves as an easy cure for hiccups too. The sour taste could stop hiccups by over stimulating the nerves in the throat responsible for the spasms. ACV helps to relieve a sore throat and a blocked nose by thinning the mucus layer.
Often exercise can strain your muscles, causing lactic acid to build up in the body. This causes exhaustion and fatigue which can be relieved by taking potassium rich apple cider vinegar. It also serves as a remedy for leg cramps and is an instant energy booster.
For those watching their weight, sip a teaspoon of ACV and honey together with a glass of warm water before an indulgent meal. It will help in better digestion. If you are looking for a natural method to get rid of bad breath, routinely gargle with diluted ACV.
Balsamic vinegar
Balsamic Vinegar is a dark, intense, concentrated vinegar obtained from grape must. This age old Italian staple is often used for the delectable flavour it lends to meals. But this condiment has many health benefits too.
Balsamic vinegar can be used by diabetics to improve insulin sensitivity and ensure blood sugar regulation. Balsamic vinegar works wonders on digestion. It promotes the activity of pepsin, which is the enzyme responsible for breaking down protein into amino acids for easy absorption. Pepsin is also responsible for improving metabolism. Balsamic vinegar can also aid in weight loss. It is rich in potassium, iron, magnesium and calcium which improve body function. This vinegar reduces appetite and prevents overeating, giving the stomach longer time to digest food.
The grapes used in making balsamic vinegar are rich in antioxidants, which protect the body against cell damage and increase immunity. These antioxidants help repair damage caused by free radicals, protecting the body from heart attack and cancer.
Red wine vinegar
This vinegar has been used for centuries as a folk remedy. It is obtained from red wine and has similar properties as its source. Like red wine it is rich in flavonoids which help lower the risk of heart attack, high blood pressure, high cholesterol and strokes.
This flavour inducing liquid serves as a great accompaniment to low fat meals such as beans, vegetables and fruits. It can also act as a substitute for salt for those on a low sodium diet. It is also known for its anti-ageing properties as it is abundant in antioxidants.
Rice wine vinegar
This delectable Asian staple is made by fermenting rice or rice wine. It is widely used in Chinese, Japanese, Korean and Vietnamese cooking. Besides giving your sushi rice its sweet-acidic flavour, this condiment has great health benefits.
In order to lose weight we often have to opt for bland tasteless food. Try using rice vinegar as a dipping sauce or as salad dressing. It is low in calorie but full of flavour, and leaves your taste buds satisfied.
Our modern snacking habits force us to consume excessive amounts of sodium. This leaves us at the risk of high blood pressure. However, sodium free rice vinegar can save the day. Rice vinegar can curb sodium intake by increasing the intake of antioxidants. It is rich in phenolic compounds which are said to reduce the risk of cancer, diabetes and osteoporosis.
Sweetness is always appreciated but you have to agree that a little sourness is required to make life interesting. Make vinegar a daily part of your diet.
My favorite salad dressing
Ingredients
½ cup unseasoned rice vinegar
1 tablespoon toasted sesame oil
1 teaspoon minced green onion
1 tablespoon toasted sesame seeds
1 tablespoon soy sauce
Salt and pepper
Method
Mix all the above mentioned ingredients in a bowl and mix well.
Pour over your choice of leafy greens and vegetables. Enjoy!
found in North Indian homes. The bitter and sweet taste of this fleshy fruit is simply delightful. Mostly, it is used for treating stomach pain and possesses diuretic (causing urination), antiscorbutic (preventing or curing scurvy), and carminative (flatulence relieving) properties. The vinegar made from Black Plum treats enlarged spleen. It also cures diarrhoea and problems related to urine retention. The polyphenolic compounds present in the black plum are effective against heart diseases, cancer, asthma, diabetes and arthritis. The vinegar of black plum is also effective against several digestive disorders such as bowel spasm, flatulence, dysentery and more.
Apple Cider vinegar
Apple cider vinegar or ‘ACV’ is a pale amber concoction made from cider or apple must. This vinegar is notably the most popular among all the vinegars for its health benefits. A spoonful of ACV with a glass of water can help you get rid of a number of ailments. ACV serves as an antibiotic, relieving one of diarrhoea causing bacteria. It is also said to have pectin which soothes intestinal spasms. It serves as an easy cure for hiccups too. The sour taste could stop hiccups by over stimulating the nerves in the throat responsible for the spasms. ACV helps to relieve a sore throat and a blocked nose by thinning the mucus layer. Often exercise can strain your muscles, causing lactic acid to build up in the body. This causes exhaustion and fatigue which can be relieved by taking potassium rich apple cider vinegar. It also serves as a remedy for leg cramps and is an instant energy booster. For those watching their weight, sip a teaspoon of ACV and honey together with a glass of warm water before an indulgent meal. It will help in better digestion. If you are looking for a natural method to get rid of bad breath, routinely gargle with diluted ACV.
Balsamic vinegar
Balsamic Vinegar is a dark, intense, concentrated vinegar obtained from grape must. This age old Italian staple is often used for the delectable flavour it lends to meals. But this condiment has many health benefits too. Balsamic vinegar can be used by diabetics to improve insulin sensitivity and ensure blood sugar regulation. Balsamic vinegar works wonders on digestion. It promotes the activity of pepsin, which is the enzyme responsible for breaking down protein into amino acids for easy absorption. Pepsin is also responsible for improving metabolism. Balsamic vinegar can also aid in weight loss. It is rich in potassium, iron, magnesium and calcium which improve body function. This vinegar reduces appetite and prevents overeating, giving the stomach longer time to digest food. The grapes used in making balsamic vinegar are rich in antioxidants, which protect the body against cell damage and increase immunity. These antioxidants help repair damage caused by free radicals, protecting the body from heart attack and cancer.
Red wine vinegar
This vinegar has been used for centuries as a folk remedy. It is obtained from red wine and has similar properties as its source. Like red wine it is rich in flavonoids which help lower the risk of heart attack, high blood pressure, high cholesterol and strokes. This flavour inducing liquid serves as a great accompaniment to low fat meals such as beans, vegetables and fruits. It can also act as a substitute for salt for those on a low sodium diet. It is also known for its antiageing properties as it is abundant in antioxidants.
Rice wine vinegar
This delectable Asian staple is made by fermenting rice or rice wine. It is widely used in Chinese, Japanese, Korean and Vietnamese cooking. Besides giving your sushi rice its sweet-acidic flavour, this condiment has great health benefits. In order to lose weight we often have to opt for bland tasteless food. Try using rice vinegar as a dipping sauce or as salad dressing. It is low in calorie but full of flavour, and leaves your taste buds satisfied. Our modern snacking habits force us to consume excessive amounts of sodium. This leaves us at the risk of high blood pressure. However, sodium free rice vinegar can save the day. Rice vinegar can curb sodium intake by increasing the intake of antioxidants. It is rich in phenolic compounds which are said to reduce the risk of cancer, diabetes and osteoporosis. Sweetness is always appreciated but you have to agree that a little sourness is required to make life interesting. Make vinegar a daily part of your diet.
Naini Setalvad is a nutritionist,specialising in lifestyle and immunity disorders. Her foundation, Health For
You, throws light on healthy food habits.