Cinnamon might just be the spice that makes your life a bit sweeter and healthier. Packed with antioxidants and anti-inflammatory properties, cinnamon powder can help improve heart health and stabilize blood sugar levels. This makes it especially beneficial for people managing diabetes or looking to maintain a healthy heart.
In addition to its internal benefits, cinnamon is easy and delicious to use in cooking. From spicing up your morning oatmeal to adding a unique flavor to savory dishes, there are many tasty ways to incorporate this versatile spice into your diet. Cinnamon can also be found in various types, like Ceylon or Cassia, each with its own distinct flavor and benefits.
Read on to learn more about how cinnamon can support brain health, boost your immune system, and even help fight infections.
With so many potential health perks, adding a dash of cinnamon to your daily routine might be a simple step towards better health.
Ceylon cinnamon, known as true cinnamon, is a type of cinnamon derived from the bark of the Cinnamomum verum tree. Ceylon cinnamon is made from the inner bark of cinnamon trees, which is scientifically known as Cinnamomum.
Native to Sri Lanka, this spice is prized for its delicate and sweet flavor.
Compared to cassia cinnamon, Ceylon cinnamon is lighter in color and has a finer texture. It is considered to be of higher quality and has a milder flavor than cassia cinnamon.
Species: Cinnamomum verum
Origin: Sri Lanka (80% of world supply)
Appearance: Light brown, thin quills
Ceylon cinnamon and cassia cinnamon are the two most common types of cinnamon, and they have several key differences.
1. Coumarin Content:
Cassia cinnamon contains significant amounts of coumarin, a compound that can be harmful to the liver in large doses.
Ceylon cinnamon, also known as true cinnamon, has much lower levels of coumarin, making it safer for regular consumption.
2. Flavor and Aroma:
Cassia: Strong, spicy, and slightly bitter. It has a robust and pungent flavor profile.
Ceylon: Sweet and delicate with a subtle citrusy aroma.
3. Appearance:
Cassia Cinnamon: Thicker and harder. It has a rough texture, often resembling tree bark.
Ceylon Cinnamon: Thin and papery with layers that resemble tissue paper. It's more fragile and flaky.
4. Use in Cooking:
Cassia: Ideal for dishes that require a strong cinnamon flavor, like hearty desserts and spicy dishes.
Ceylon: Preferred for lighter desserts and dishes where a mild, sweet flavor is desired.
When choosing between the two, it's important to consider coumarin content for health reasons. Opting for Ceylon cinnamon may be a better choice when consuming cinnamon regularly.
Ground cinnamon, known as “true cinnamon,” comes from the bark of an evergreen tree. It’s a popular spice not just for its flavor but also for its nutritional benefits.
In a one-teaspoon (3g) serving of ground Ceylon cinnamon, you get:
Calories: 6
Protein: Less than 1 gram
Fat: Less than 1 gram
Carbohydrates: 2 grams
Fiber: 1 gram
Sugar: Less than 1 gram
Ceylon cinnamon is packed with various nutrients. Though in small amounts, it provides essential minerals like calcium, potassium, and magnesium. These minerals support bone health, muscle function, and overall metabolism.
Antioxidants in Ceylon cinnamon help protect the body from oxidative stress. Cinnamaldehyde, one of the key active ingredients, contributes to the spice's antioxidant, antibiotic, and anti-inflammatory properties.
Ceylon cinnamon has low levels of coumarin, a compound that can be harmful in large doses. This makes it a safer option than other cinnamon types, particularly Cassia cinnamon, which has higher coumarin levels.
Including Ceylon cinnamon in your diet can help in various ways. Cinnamon extracts are also known for their potential health benefits, including cancer and heart disease prevention. They are believed to aid in lowering blood sugar and cholesterol levels, reducing inflammation, and possibly helping manage conditions like diabetes. Drinking cinnamon tea is another method to enjoy the health benefits of cinnamon.
For more detailed information, visit WebMD and Medical News Today.
By incorporating Ceylon cinnamon into meals, you enhance flavor and add a variety of important nutrients and beneficial compounds to your diet.
Scientific studies support each benefit, highlighting cinnamon's health benefits and making it a potentially valuable addition to a balanced diet.
Ceylon cinnamon can help lower blood sugar levels, which benefits those with type 2 diabetes. This cinnamon type increases the sensitivity of insulin (a hormone in charge of transporting blood sugar), making it easier for cells to use glucose.
Some studies show that consuming cinnamon can lower hemoglobin A1C levels, a marker for long-term blood sugar control. People with diabetes may find that adding Ceylon cinnamon to their diet can help manage their condition better, reducing the need for medication.
Cinnamon may mimic the effects of insulin, reducing insulin resistance and improving blood sugar control.
Consuming 120 mg to 6 grams per day for four to 18 weeks reduced fasting plasma glucose levels.
The main health benefit of cinnamon is its potential to help regulate blood sugar levels, which can potentially lead to better diabetes management and metabolic health.
Ceylon cinnamon supports cardiovascular health by affecting blood lipids. It helps reduce total cholesterol, LDL cholesterol (the "bad" kind), and triglycerides. At the same time, it can help maintain or slightly increase HDL cholesterol (the "good" kind). Regular consumption might provide protection against heart disease and related complications, making it a heart-friendly spice.
By improving several key risk factors, Ceylon cinnamon may lower the risk of heart disease. Research indicates that it can reduce blood pressure, triglycerides, and total cholesterol levels. These effects collectively reduce strain on the heart and arteries, potentially decreasing the likelihood of developing heart-related health issues over time. As a part of a heart-healthy diet, cinnamon can play a supportive role in maintaining cardiovascular health.
Research shows a correlation between cinnamon and a reduced risk of heart disease.
Supplementing with cinnamon may lower triglyceride and total cholesterol levels, two risk factors for heart disease.
Consuming less than a teaspoon daily may reduce blood pressure in people who have obesity.
Ceylon cinnamon contains compounds like cinnamaldehyde that have strong anti-inflammatory properties. These compounds help reduce inflammation throughout the body, which can alleviate conditions such as arthritis and may also lower the risk of chronic diseases related to inflammation. These anti-inflammatory effects help protect cells from damage and support overall wellness.
Cinnamon can act as an anti-inflammatory, reducing inflammation in the body.
It is packed with powerful antioxidants, including polyphenols, which protect against oxidative damage caused by free radicals.
A 2020 meta-analysis demonstrated that a cinnamon supplement ranging from 1.5 to 4 grams per day may increase antioxidant levels in the blood and lower inflammation markers, such as C-reactive protein.
Cinnamon has impressive antimicrobial properties. It can inhibit the growth of bacteria, fungi, and viruses, making it useful in fighting infections and helping maintain a healthy internal environment. Ceylon cinnamon's ability to combat pathogens can be beneficial for both food safety and personal health, potentially reducing the risk of illness.
Cinnamon oil can help improve oral health by protecting against certain bacteria that leads to bad breath, cavities, and mouth infections.
Cinnamon oil presents a range of antibacterial activity by inhibiting bacteria involved in dental caries.
Ceylon cinnamon may have positive effects on the brain and cognitive function. Studies suggest that cinnamon compounds can help protect neurons, improve motor functions, and reduce the risk of neurodegenerative diseases. Regular consumption might contribute to better memory and cognitive processing, making it a helpful spice for maintaining brain health over time.
Cinnamon contains two compounds that appear to inhibit the build-up of proteins associated with Alzheimer’s disease.
Much of this evidence is derived from animal and test tube studies, so there is still much to learn about how this effect may benefit humans.
Ceylon cinnamon promotes digestive health by stimulating digestive enzymes and overall gut function. Its high fiber content also aids in regular bowel movements, reducing the likelihood of constipation. Additionally, the spice's anti-inflammatory properties can alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS), making it a soothing addition to the diet.
Some spices, including cinnamon, have prebiotic properties.
Consuming them regularly may help restore the balance of bacteria in your gut, support digestive health and alleviate digestive issues.
Research into Ceylon cinnamon's role in cancer prevention is promising. The spice contains antioxidants like cinnamaldehyde that can inhibit the growth of cancer cells and reduce inflammation, which is linked to cancer development. Although more research is needed, early studies suggest that incorporating Ceylon cinnamon into the diet may offer cancer-fighting properties and support overall cellular health.
Although evidence to date is limited to test tube and animal studies, cinnamon extracts may provide some protection against cancer.
In this regard, the spice appears to be useful at reducing the growth of cancer cells, limiting the formation of blood vessels in tumors, and killing off cancer cells.
Ceylon cinnamon supports oral health through its anti-microbial properties. It can reduce bad breath, fight off oral bacteria, and prevent infections like gum disease. Chewing cinnamon sticks or using cinnamon oil in oral care routines can provide natural protection for teeth and gums. Regular use may lead to improved oral hygiene and a lower risk of dental issues.
A traditional use for cinnamon is as a tooth powder to treat toothaches and other dental problems, including bacterial overgrowth and bad breath.
Ceylon cinnamon is typically safe for most people when used in small quantities as a spice. However, excessive consumption can pose certain health risks. It is important to understand who should avoid large amounts and the potential side effects.
Ceylon cinnamon is generally safe for most people, especially when used as a spice in cooking. For adults, up to 1 teaspoon daily is considered safe. Too much cinnamon, especially the cassia variety, can lead to health risks because it contains a compound called coumarin. Excessive intake of coumarin can cause liver damage and increase the risk of toxicity.
People with liver issues should be cautious. Those taking blood thinners or medicines for diabetes should consult their doctor before using cinnamon supplements, as they can interact with these medications. Some individuals may experience allergic reactions, such as contact dermatitis when using cinnamon products.
Cinnamon offers various health benefits, like helping to reduce blood sugar levels and cholesterol, making it a popular dietary supplement. It can aid in preventing diabetes and heart disease. However, these benefits are mostly linked to limited, regulated use. Excessive use can lead to issues like hypoglycemia, where blood sugar levels drop too low.
Side effects can include allergic reactions and digestive issues. It is important to use cinnamon in moderation and consult a healthcare provider before starting any supplement regime. Consuming small amounts of Ceylon cinnamon as part of a balanced diet can help avoid potential risks and maximize health benefits. For more information, visit WebMD.
Get it pure and straight from source - Ceylon