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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 January 25, 2021

        What Should I Do Today? 30 New Things To Do Today

        What Should I Do Today? 30 New Things To Do Today

        It’s always fun to do something new, but often we fall into the trap of spending our weekends the same way.

        If you’re stuck in the same old routine, it might be time to try something new.

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        What should I do today? No ideas?

        Everything listed here is something you can easily do no matter where you live, and even on a tight budget! Try out one of these 30 new things today, you’ll be happy you did.

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        Try Out These 30 New Things To Do Today

        1. Visit a suburb in your city that you’ve never been to before, or somewhere you haven’t explored much.
        2. Learn ten phrases in a new language–what about Japanese, Italian or Portuguese?
        3. Listen to a genre of music you haven’t tried before–perhaps Jazz, Punk or Blues?
        4. Have a picnic in your local park complete with a packed lunch and your animal friends.
        5. Start a daily journal to write your thoughts in.
        6. Try a new cuisine–what about French, Lebanese or Korean?
        7. Visit your local library and borrow some books for the weekend.
        8. Plant some flowers in your garden. If you don’t have one, try an indoor potted plant.
        9. Visit a local museum or art gallery and view their latest exhibition.
        10. Learn a new skill–what about sewing, gardening or cooking? You’ll be surprised what you can learn in an afternoon.
        11. Say hello to a neighbor you don’t usually talk to.
        12. Make a card for a friend and send it to them with a handwritten note.
        13. Learn how to cook a new dish for dinner. We all get tired of eating the same thing, why not try making something new?
        14. Re-read an old favorite book. Don’t leave it gathering dust on your book shelf; get it out and read it all over again.
        15. Research the culture of a different country online–what about India, Guatemala or Sweden?
        16. Go for a walk or bicycle ride around your neighborhood.
        17. Watch a classic film like Casablanca, The Godfather or The Wizard of Oz.
        18. Make a photo album of a recent holiday you took. Don’t let your memories get lost on your computer hard drive; make a special keepsake album of your trip.
        19. Visit your local farmers markets and pick out some fresh produce. Farmers markets are full of delicious fresh fruit, veggies and more. Find your local market and take a visit.
        20. Plan a day trip to somewhere outside your city–it might be the seaside, mountains or another city!
        21. Check out what community events are running in your area and attend one.
        22. Make a birthday present for a friend. Handmade gifts are personal and much more special than anything you could buy from a store.
        23. Attend a play at your local theater. Support your local theater and have a fun night out at the same time.
        24. Volunteer with your local nature conservation society to plant some trees. Conservation societies are always looking for helping hands; do your bit and plant some trees.
        25. Be a tourist in your own city and visit all the popular tourist sites you’ve likely never been to (don’t forget your camera!)
        26. Call a friend you haven’t spoken to recently and have a good long chat.
        27. Put on your favorite song and dance your heart out. You might be surprised at how much fun you have!
        28. Invite some friends over for a BBQ. There’s nothing better than an afternoon spent with good friends and good food.
        29. Try out a new form of exercise like Pilates, tennis or swimming.
        30. Organize a clothing swap with your friends. You’ll have a great time, and save some cash and the environment all at the same time!

        Now that you’ve read my list of 30 new things to try today, my question for you is, “what new things will you try today?”

        Featured photo credit: Unsplash via unsplash.com

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