Advertising
Advertising

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]

Advertising

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]

Advertising

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]

Advertising

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.

    Advertising

    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

        More by this author

        Ana Erkic

        Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

        Who Says All Introverts Hate Socializing? Here’s The Truth About Introvert And Extrovert Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent 15 Things To Stop Doing If You Want To Be Truly Happy

        Trending in Health

        1 10 Best Kombucha Brands To Improve Gut Health 2 14 Low GI Foods for a Healthier Diet 3 10 Simple Ways To Live a Longer and Happier Life 4 How to Deal With Stress the Healthy Way 5 How to Plan for a Healthy Diet for Weight Loss

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on August 4, 2020

        8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

        8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

        Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

        What we don’t seem to have is any meaning left in our world.

        By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

        I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

        Less is more.

        Advertising

        Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

        What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

        Consider just some of the benefits of living with fewer possessions:

        1. Create Room for What’s Important

        When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

        2. More Freedom

        The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

        Advertising

        3. Focus on Health and Hobbies

        When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

        Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

        You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

        4. Less Focus on Material Possessions

        All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

        We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

        Advertising

        It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

        5. More Peace of Mind

        When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

        The less things you have to worry about, the more peace you have, and it’s as simple as that.

        6. More Happiness

        When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

        You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

        Advertising

        7. Less Fear of Failure

        When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

        In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

        8. More Confidence

        The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

        What’s Next? Go Minimalism.

        If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

        Featured photo credit: Unsplash via unsplash.com

        Read Next