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Do You Know Cinnamon Is A Powerful Spice That Offers Amazing Health Benefits?

Do You Know Cinnamon Is A Powerful Spice That Offers Amazing Health Benefits?

Cinnamon (Cinnamomum cassia) has been one of the most commonly used ingredient in fragrances, medicine and cooking for ages. It was even used as currency at one point in history. Its rich and warm smell lights up even the coldest of winters, and its slightly spicy taste enhances the flavor of any dish it is added to.

Being a great source of dietary fiber, iron and calcium, cinnamon is truly beneficial to human health, hence it has become extremely popular spice in the healthy dieting circles. Native to Shri Lanka, cinnamon comes from the bark of a tropical evergreen tree, and can be found in rolled sticks, or ground, in powdered form.

There are two types of cinnamon available. The most commonly found is the darker colored, and more bittersweet tasting, cassia type, whereas the Ceylon type is more lighter in color and has a sweeter taste. Some of the most commonly known health benefits of cinnamon include its antioxidant function and the potential to lower blood sugar in people suffering from diabetes.

Cinnamon nutrition profile

1 tbsp of ground cinnamon contains

  • 19 calories
  • 4 grams of fiber
  • 68% manganese
  • 8% calcium
  • 4% iron

With 0 g of sugar or fat, and 3% of vitamin K per 1 tbsp, cinnamon is an excellent ingredient to add to your daily diet due to its positive effect on digestion, immunity, blood sugar levels and heart health. [1]

Cinnamon health benefits

1. Cinnamon works as a great antioxidant

Antioxidant ability of cinnamon was analyzed in a 1999 study [2] where the results showed increased antioxidant enzyme activities in rats that were fed a high fat diet along with cinnamon or cardamom. Cinnamon is rich in polyphenols, phenolic acid, and flavonoids antioxidants that help the body fight the free radicals and decrease the oxidative stress in the body that leads to aging and diseases. [3]

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2. Cinnamon produces anti-inflammatory effects

Active antioxidants in cinnamon produce great anti-inflammatory effects that protect the body from developing serious diseases due to inflammation. [4] [5]

3. Cinnamon may help preserve heart health

Cinnamon could potentially improve heart health since it proved to be effective in the improvement of important factors of good cardiovascular health – cholesterol levels and triglycerides. In a 2003 study [6], type 2 diabetes patients who consumed 1, 3, or 6 g of cinnamon per day showed reduced levels of total cholesterol, LDL cholesterol and triglycerides, with stable levels of HDL cholesterol. Additionally, a 2013 study [7] showed even better markers HDL-C (“the good” cholesterol).

4. Cinnamon protects against diabetes

Cinnamon has positive effect on blood sugar levels in type 2 diabetes patients. As a 2009 study [8] shows, significant reductions in blood glucose levels were related to cinnamon intake. Moreover, a number of studies have shown positive impact of cinnamon on blood sugar levels. [9]

5. Cinnamon can prevent neurodegenerative diseases

As a research shows, antioxidant effect of cinnamon can be one of the factors of decreasing the risk of oxidative stress and the aging of brain cells that causes neurological conditions known as Parkinson’s and Alzheimer’s disease. [10]

6. Cinnamon fights bacteria

Cinnamon is a powerful agent against infections and viruses caused by different bacteria, and it has been traditionally used for these purposes. A 2012 study [11] shows the strong anti-fungus effect of cinnamon’s essential oils against Candida albicans, Candida tropicalis, and Candida krusei.

7. Cinnamon improves oral health

Cinnamon anti-microbial effects were tested for effectiveness against causes of dental caries and were shown even more effective than clove oil. [12] Additionally, cinnamon provides a powerful solution for protecting against bad breadth. [13]

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Does Cinnamon have any side effects?

Even though cinnamon is highly beneficial to the human health, some precautions must be taken, especially for high dosages. Higher amounts of cinnamon can cause sore and irritations of the mouth and the lips. Also, it can sometimes cause irritation and redness of the skin.

People with liver problems should be specifically cautious, as higher levels of cinnamon intake can cause toxicity.

As previously noted, cinnamon reduces the blood sugar levels, which asks for caution with diabetic patients who are undergoing treatment and take cinnamon supplements.

Cinnamon intake is not recommended for children as well as pregnant and breastfeeding women.

It is crucial that you consult your doctor for exact cinnamon supplements intake recommendations as they could react with antibiotics, heart medicines, blood thinners and diabetic drugs.

Recommended daily intake

As mentioned earlier, cinnamon has great potential to help fight diabetes and cardiovascular diseases as it tested positive for aiding insulin function, reducing blood glucose levels [14] [15] [16] and regulating lipid metabolism. [17]

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Children, pregnant and breastfeeding women should avoid cinnamon intake due to insufficient research regarding its potential toxicity.

The suggested dose of cinnamon for diabetic patients is 1-6 g per day, with Ceylon cinnamon being a better option due to lower levels of coumarin, a hepatotoxic and carcinogenic phytochemical. [18]

What to look for when buying cinnamon

As mentioned earlier, there are two types of cinnamon, the more easily found and less expensive Cassia cinnamon, and the Ceylon cinnamon that is supposed to have more health benefits, but is not so easily found. When purchasing cinnamon, pay attention to the type of it, and if it isn’t stated, it usually means that it is Cassia cinnamon.

While cinnamon sticks are the better choice, it is tricky to grate them yourself into a perfect powder most of the recipes require. When buying a powder, pay attention to the smell of it, since it is an indicator of its freshness.

Cinnamon recipes for you to try at home

Homemade Almond Butter with Honey & Cinnamon

    Super easy to make, sweet and healthy butter to spice up your breakfast toast.

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    Chicken Stewed with Tomatoes, Cinnamon & Preserved Lemon

      Amazingly rich and spicy twist to your regular dinner.

      Cinnamon-Hazelnut Pavlova with Coconut Cream

        Healthy, light and delightful cinnamon desert.

        Featured photo credit: Pixabay via pixabay.com

        Reference

        [1] SOURCE: Cinnamon and health.
        [2] SOURCE: Anti-oxidant effects of cinnamon (Cinnamomum verum) bark and greater cardamom (Amomum subulatum) seeds in rats fed high fat diet.
        [3] SOURCE: Cinnamon: A Multifaceted Medicinal Plant
        [4] SOURCE:Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes.
        [5] SOURCE: Anti-inflammatory activity of cinnamon (C. zeylanicum and C. cassia) extracts – identification of E-cinnamaldehyde and o-methoxy cinnamaldehyde as the most potent bioactive compounds.
        [6] SOURCE: Cinnamon improves glucose and lipids of people with type 2 diabetes.
        [7] SOURCE: Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis.
        [8] SOURCE: The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance.
        [9] SOURCE: Cinnamon: A Multifaceted Medicinal Plant
        [10] SOURCE: Cinnamon: A Multifaceted Medicinal Plant
        [11] SOURCE: Mechanisms, clinically curative effects, and antifungal activities of cinnamon oil and pogostemon oil complex against three species of Candida.
        [12] SOURCE: Comparative study of cinnamon oil and clove oil on some oral microbiota.
        [13] SOURCE: Short-term germ-killing effect of sugar-sweetened cinnamon chewing gum on salivary anaerobes associated with halitosis.
        [14] SOURCE: The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance.
        [15] SOURCE: Cinnamon supplementation in patients with type 2 diabetes mellitus.
        [16] SOURCE: Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2.
        [17] SOURCE: Cinnamon improves glucose and lipids of people with type 2 diabetes.
        [18] SOURCE: Solvent-assisted supercritical fluid extraction for the isolation of semivolatile flavor compounds from the cinnamons of commerce and their separation by series-coupled column gas chromatography

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        Last Updated on July 18, 2019

        10 Small Changes To Make Your House Feel Like A Home

        10 Small Changes To Make Your House Feel Like A Home

        Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

        Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

        1. Make the Windows Your Own

        When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

        One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

        2. Put up Some Art

        If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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        Hanging art on the walls will instantly give it personality and make it feel like home.

        3. Improve the Aroma

        A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

        Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

        4. Put out Lots of Pillows and Throws

        A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

        There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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        5. Instantly Class up Your Closet

        If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

        Not only do they look great, but they are better for hanging your clothes as well.

        6. Improve Your Air Quality

        One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

        The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

        7. Fill it with Plants

        Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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        They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

        8. Change the Doorknobs

        Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

        Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

        9. Upgrade Your Tub or Shower

        There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

        Install a new shower or tub today to make your bathroom worthy of a place in your home.

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        10. Fresh Cut Flowers

        You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

        You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

        Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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