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

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        Last Updated on May 21, 2020

        The Top Fad Diets That Are Actually Worth the Hype

        The Top Fad Diets That Are Actually Worth the Hype

        You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

        Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

        Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

        An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

        Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

        1. The Paleo Diet

        The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

        The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

        In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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        How Your Health Can Change With Paleo

        The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

        With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

        It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

        Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

        2. Whole30

        The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

        With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

        During the month you are eliminating:

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        • sugar
        • alcohol
        • legumes
        • grains
        • dairy
        • soy

        Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

        At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

        Finding Out How Food Impacts You

        Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

        With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

        This diet will help you regain your love of food… in a healthy way!

        3. The Mediterranean Diet

        The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

        For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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        With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

        • Fruits & vegetables
        • Whole grains
        • Legumes & nuts
        • Replacing butter with olive oil
        • Using herbs and spices instead of salt
        • Eating fish and poultry at least twice a week
        • Moderate amounts of red wine

        Help Your Heart & Overall Health With A Mediterranean Diet

        Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

        With all these benefits, this is definitely a “fad diet” that’s worth the hype.

        4. The Alkaline Diet

        The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

        The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

        Pros & Cons With The Alkaline Diet

        The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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        People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

        One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

        Follow These Fads for Better Health and Wellness

        There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

        The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

        What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

        The Big Takeaway:

        Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

        Featured photo credit: Dan Gold via unsplash.com

        Reference

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