Cinnamon is a spice that has been used for centuries for its medicinal and culinary purposes. It is derived from the inner bark of trees belonging to the genus Cinnamomum, and there are two main types: Ceylon cinnamon and cassia cinnamon. Cinnamon has a distinctive aroma and flavor that can enhance the taste of many dishes, drinks, and desserts. But did you know that cinnamon also has many health benefits? In this blog post, we will explore some of the evidence-based benefits of cinnamon and how you can incorporate it into your daily routine.
Cinnamon is rich in antioxidants
Antioxidants are substances that protect your cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and inflammation. Oxidative stress and inflammation are linked to many chronic diseases, such as diabetes, heart disease, cancer, and neurodegenerative disorders. Cinnamon is loaded with powerful antioxidants, such as polyphenols, flavonoids, and cinnamaldehyde, that can neutralize free radicals and reduce inflammation. One study found that cinnamon supplementation could increase antioxidant levels in the blood while reducing levels of markers used to measure inflammation. Another study found that cinnamon had the highest antioxidant activity among 26 spices tested, and even higher than garlic and oregano.
Cinnamon may help regulate blood sugar levels
One of the most well-known benefits of cinnamon is its ability to help lower blood sugar levels and improve insulin sensitivity. Insulin is a hormone that regulates the uptake of glucose from the blood into the cells. When the cells become resistant to insulin, glucose accumulates in the blood, leading to high blood sugar levels and diabetes. Cinnamon may help prevent or manage diabetes by enhancing the effects of insulin and stimulating the uptake of glucose into the cells. Several studies have shown that cinnamon can reduce fasting blood sugar levels, postprandial blood sugar levels, and hemoglobin A1c, which is a measure of long-term blood sugar control. However, the results are not consistent, and more research is needed to determine the optimal dose and type of cinnamon for people with diabetes.
Cinnamon may have anti-microbial and anti-fungal properties
Cinnamon may also help fight against various infections caused by bacteria, fungi, and viruses. Cinnamon contains cinnamaldehyde, which is a compound that has been shown to have anti-microbial and anti-fungal effects. Cinnamaldehyde can inhibit the growth of bacteria such as Escherichia coli, Salmonella, and Staphylococcus aureus, and fungi such as Candida albicans, which can cause oral thrush, vaginal yeast infections, and bloodstream infections. Cinnamon oil may also help treat some types of fungal infections, such as athlete’s foot and ringworm. Additionally, cinnamon may boost the immune system by stimulating the production of white blood cells and natural killer cells, which are essential for fighting off pathogens.
Cinnamon may protect against neurodegenerative diseases
Neurodegenerative diseases are disorders that affect the brain and nervous system, such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. These diseases are characterized by the loss of neurons and synapses, which are the connections between neurons. Cinnamon may help prevent or delay the onset of neurodegenerative diseases by modulating the activity of various proteins and enzymes involved in neuronal function and survival. For example, cinnamon may inhibit the aggregation of amyloid-beta, which is a protein that forms plaques in the brain of people with Alzheimer’s disease. Cinnamon may also activate a protein called neurotrophic factor, which promotes the growth and survival of neurons and synapses. Furthermore, cinnamon may improve cognitive function and memory by enhancing the blood flow to the brain and reducing oxidative stress and inflammation.
How to use cinnamon
Cinnamon is a versatile spice that can be added to various foods and drinks, such as oatmeal, yogurt, smoothies, coffee, tea, apple cider, baked goods, and savory dishes. You can use cinnamon powder or sticks, depending on your preference and recipe. However, it is important to note that all cinnamon is not created equal. Ceylon cinnamon, also known as true cinnamon, is considered to be the best quality and has a sweeter and milder flavor. Cassia cinnamon, also known as Chinese cinnamon, is the most common and cheaper variety, but it has a stronger and more bitter flavor. Cassia cinnamon also contains a higher amount of coumarin, which is a compound that can be toxic in large doses and cause liver damage. Therefore, it is advisable to limit the intake of cassia cinnamon to no more than 0.1 mg of coumarin per kg of body weight per day, which is equivalent to about 0.5 to 2 g of cassia cinnamon. Ceylon cinnamon, on the other hand, contains negligible amounts of coumarin and is safe to consume in larger quantities.
Conclusion
Cinnamon is a spice that has many health benefits, such as antioxidant, anti-inflammatory, antidiabetic, antimicrobial, and neuroprotective effects. It can also enhance the flavor and aroma of many foods and drinks, making it a great addition to your diet. However, it is important to choose the right type and amount of cinnamon for your needs and consult your doctor before using it as a supplement or a treatment for any medical condition. Cinnamon is not a magic bullet, but it can be a useful and natural way to support your health and well-being.
