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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 December 18, 2018

        Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

        Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

        Are you one of those people who are always suffering setbacks? Does little ever seem to go right for you? Do you sometimes feel that the universe is out to get you? Do you wonder:

        Why do I have bad luck? Is bad luck real?

        A couple of months ago, I met up with an old friend of mine who I hadn’t seen since last year. Over lunch, we talked about all kinds of things, including our careers, relationships and hobbies.

        My friend told me his job had become dull and uninteresting to him, and despite applying for promotion – he’d been turned down. His personal life wasn’t great either, as he told me that he’d recently separated from his long-term girlfriend.

        When I asked him why things had seemingly gone wrong at home and work, he paused for a moment, and then replied:

        “I’m having a run of bad luck.”

        I was surprised by his response as I’d never thought of him as someone who thought that luck controlled his life. He always appeared to be someone who knew what he wanted – and went after it with gusto.

        He told me he did believe in bad luck because of everything happened to me.

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        It was at this point, that I shared my opinion on luck and destiny:

        While chance events certainly occur, they are purely random in nature. In other words, good luck and bad luck don’t exist in the way that people believe. And more importantly, even if random negative events do come along, our perspective and reaction can turn them into positive things.

        Your luck is no worse—and no better—than anyone else’s. It just feels that way. Better still, there are two simple things you can do which will reverse your feelings of being unlucky and change your luck.

        1. Stop believing that what happens in life is out of your control.

        Stop believing that what happens in your life is down to the vagaries of luck, destiny, supernatural forces, malevolent other people, or anything else outside yourself.

        Psychologists call this “external locus of control.” It’s a kind of fatalism, where people believe that they can do little or nothing personally to change their lives.

        Because of this, they either merely hope for the best, focus on trying to change their luck by various kinds of superstition, or submit passively to whatever comes—while complaining that it doesn’t match their hopes.

        Most successful people take the opposite view. They have “internal locus of control.” They believe that what happens in their life is nearly all down to them; and that even when chance events occur, what is important is not the event itself, but how you respond to it.

        This makes them pro-active, engaged, ready to try new things, and keen to find the means to change whatever in their lives they don’t like.

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        They aren’t fatalistic and they don’t blame bad luck for what isn’t right in their world. They look for a way to make things better.

        Are they luckier than the others? Of course not.

        Luck is random—that’s what chance means—so they are just as likely to suffer setbacks as anyone else.

        What’s different is their response. When things go wrong, they quickly look for ways to put them right. They don’t whine, pity themselves, or complain about “bad luck.” They try to learn from what happened to avoid or correct it next time and get on with living their life as best they can. They have this Motivation Engine, which most people lack, to keep them going.

        No one is habitually luckier or unluckier than anyone else. It may seem so, over the short term (Random events often come in groups, just as random numbers often lie close together for several instances—which is why gamblers tend to see patterns where none exist).

        When you take a longer perspective, random chance is just . . . random. Yet those who feel that they are less lucky, typically pay far more attention to short-term instances of bad luck, convincing themselves of the correctness of their belief.

        Your locus of control isn’t genetic. You learned it somehow. If it isn’t working for you, change it.

        2. Remember that whatever you pay attention to grows in your mind.

        If you focus on what’s going wrong in your life—especially if you see it as “bad luck” you can do nothing about—it will seem blacker and more malevolent.

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        In a short time, you’ll become so convinced that everything is against you that you’ll notice more and more instances where this appears to be true. As a result, you will drown yourself in negative energy and almost certainly stop trying, convinced that nothing you can do will improve your prospects.

        Not long ago, a reader (I’ll call her Kelly) has shared with me about how frustrated she felt and how unlucky she was. Kelly’s an aspiring entrepreneur. She had been trying to find investors to invest in her project. It hadn’t been going well as she was always rejected by the potential investors. And at her most stressful time, her boyfriend broke up with her. And the day after her breakup, she missed an important opportunity to meet an interested investor. She was about to give up because she felt that she’d not be lucky enough to build her business successfully.

        It definitely wasn’t an easy time for her. She was stressful and tired. But it wasn’t bad luck that was playing the role.

        Fatalism feeds on itself until people become passive “victims” of life’s blows. The “losers” in life are those who are convinced they will fail before they start anything; sure that their “bad luck” will ruin any prospects of success.

        They rarely notice that the true reasons for their failure are ignorance, laziness, lack of skill, lack of forethought, or just plain foolishness—all of which they could do something to correct, if only they would stop blaming other people or “bad luck” for their personal deficiencies.

        Your attention is under your control. Send it where you want it to go. Starve the negative thoughts until they die.

        I explained to Kelly that to improve her fortune and have “good luck”, first decide that what happens is nearly always down to her; then try to focus on what works and what turns out well, not the bad stuff.

        Then Kelly tried to review her current situation objectively. She realized that she only needed a short break for herself — from work and her just broken-up relationship. She really needed some time to clear up her mind before moving on with her work and life. When she got her emotions settled down from her heartbreak, she started to work on improving her business’ selling points and looked for new investors that are more suitable.

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        A few months later, she told me that she finally found two investors who were really interested in her project and would like to work with her to grow the business. I was really glad that she could take back control of her destiny and achieved what she wanted.

        Your “fate” really does depend on the choices that you make. When random events happen, as they always will, do you choose to try to turn them to your advantage or just complain about them?

        What’s Next?

        Now that you’ve learned the 2 simple things you can do to take control of your fate and create your own luck. But this isn’t it! These simple techniques you’ve learned here are just part of the essential 7 Cornerstone Skills — a skillset that will give you the power to create permanent solutions to big problems in life — any problem in any area of your life!

        If you think you’re “suffering from bad luck”, you can really change things up and start life over with these 7 Cornerstone Skills. It may even be a lot easier than you thought:

        How to Start Over and Reboot Your Life When It Seems Too Late

        Thomas Jefferson is said to have used these words:

        “I’m a great believer in luck and I find the harder I work, the more I have of it.”

        Your luck, in the end, is pretty much what you choose it to be.

        More Ideas About Creating Your Own Luck

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        Featured photo credit: LoboStudio Hamburg via unsplash.com

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