Cinnamon’s 4 Major Health Benefits
Our forefathers utilized cinnamon for anointing, embalming, and digestive and respiratory disorders as 2800 BC. Cinnamon has been used in traditional medicine around the globe for thousands of years, including Persia (Iran), India, and China.
Cinnamon has many current pharmaceutical applications: its antioxidant, anti-inflammatory, antilipemic, an antidiabetic, antibacterial, and anticancer agent. Cinnamon is advocated as a dietary supplement by the National Institutes of Health for irritable bowel syndrome, gastrointestinal disorders, diabetes, and other illnesses.
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Otherwise, We’ll cover four significant health advantages of cinnamon below.
1. It Is Antioxidant-Rich
The Mediterranean diet is often connected with fatty fish and olive oil. Cinnamon is a cornerstone of a heart-healthy diet. The American diet is usually processed and deficient in antioxidants, which contributes to an increase in inflammation.
Cinnamon includes a high concentration of polyphenols, which have antioxidant properties and protect cells from oxidative stress and free radical damage. Antioxidants do this by preventing undesirable inflammatory reactions from occurring in the first place.
2. It Has Anti-Inflammatory Properties
Cinnamon may have anti-inflammatory properties.
A 2015 quantitative study published in Food and Health looked at the anti-inflammatory phytochemicals of C. cassia (Chinese cinnamon) and C. zeylanicum (Mexican cinnamon). The researchers determined that the most effective bioactive molecules are e-cinnamaldehyde and o-methoxy cinnamaldehyde. Cinnamon and its constituents may be effective in treating age-related inflammatory disorders if therapeutic concentrations can be targeted more precisely.
3. It Has the Potential to Lower Blood Sugar Levels
Following a meal, your blood sugar levels may swiftly increase if the dinner included a high carbohydrate content. Dramatic variations in blood sugar levels lead to oxidative stress and inflammation, which damage the cells in your body.
Earlier research published in Diabetes Care examined the effect of cinnamon on triglyceride, blood glucose, total cholesterol, HDL cholesterol, and LDL cholesterol levels in a sample of 60 men and women with type 2 diabetes. After 40 days, persistent effects were seen in terms of lowering the mean levels of the following:
- fasting serum glucose level (18–29%
- triglyceride (23–30%
- LDL cholesterol (7–27% of total cholesterol)
- cholesterol total (12–26% )
Three groups of participants consumed one, three, or six grams of cinnamon while on insulin treatment, and all levels decreased significantly for 40 days. HDL cholesterol values were unchanged. The findings indicate that eating cinnamon regularly may help lower diabetes and cardiovascular disease risk factors.
Cinnamon was also associated with a statistically significant reduction in triglycerides, fasting plasma glucose, and total cholesterol in a 2013 meta-analysis of 10 randomized control studies (543 participants). Daily dosages ranged from 120 milligrams to six grams for as little as four weeks to 18 weeks.
4. It Has the Potential to Lower Cholesterol
The Diabetes Care trial participants saw an improvement in their triglyceride and cholesterol levels.
A 2017 meta-analysis of 13 controlled studies found a statistically significant decrease in triglyceride and total cholesterol levels when cinnamon was consumed daily.
These studies demonstrate that as little as one gram (half a teaspoon) may be beneficial in decreasing cholesterol within a few weeks.
What Are the Different Cinnamon Varieties?
For millennia, cinnamon trees’ roots, fruit, flowers, and leaves have been employed in traditional medicine and cookery. As we know it, Cinnamon is derived from the bark of many cinnamon tree species.
There are four varieties of cinnamon that you are likely to encounter at grocery stores and herbal shops:
- Cinnamon from Ceylon or cinnamon from Mexico (Cinnamomum zeylanicum)
- Cinnamon from Indonesia (Cinnamomum burmanni)
- Cinnamon from Vietnam (Cinnamomum Loureiro)
- Cinnamon cassia or Chinese cinnamon (Cinnamomum aromaticum)
According to the source, the most often available kind of cinnamon in North America differs. Additionally, availability may vary according to location and price.
How Do You Know If Cinnamon Is Genuine?
Look for the scientific name of the cinnamon kind on the nutrition label’s components list. Additionally, its common name may be included. Undertake more research if it says “cinnamon” or anything like that. Consider what other customers have to say.
Cinnamon ground for commercial use has been discovered to include fillers and chemicals. According to USA Today, researchers at the Indian Institute of Spices Research tested cinnamon market samples using DNA barcoding. 70% comprised powdered beechnut husk, pulverized hazelnut, or almond shell dust, the researchers observed. Cinnamaldehyde was used to color and aromatize the alternatives, sold straight as cinnamon.
Ceylon cinnamon is less common since it is sometimes more costly than other cinnamon kinds. It is, nevertheless, often accessible at specialty spice stores. More affordable variants, such as the Indonesian type, are usually available in stores.
Various publications have incorrectly labeled Cassia cinnamon fake. It originates from the bark of an actual cinnamon tree. Some believe it’s of poorer quality because of its less intense color and taste and possible hazards associated with coumarin. Ceylon cinnamon has the least coumarin of the typical cinnamon varieties.
Cinnamon: Is It Harmful?
Cinnamon on its own is not dangerous. However, Cassia cinnamon has the highest concentration of coumarin, which may be harmful to the liver in excessive doses. It is a naturally occurring flavoring agent present in various plants, including green tea. Each teaspoon of ground cassia contains between 7 and 18 milligrams of coumarin (2.6 grams).
According to a 2012 risk assessment published in Food and Chemical Toxicology, coumarin’s tolerated daily intake (TDI) is around 0.07 mg/pound. The evaluation found that youngsters in Norway consuming cinnamon-sprinkled cereal often surpassed the TDI. Additionally, the paper stated that people who eat cinnamon-based tea or cinnamon supplements might exceed this TDI.
According to McGill University in Canada, it would take 24 cookies daily for three weeks to exceed the European Food Safety Authority’s daily TDI limit of 0.1mg/kg. Only a subset of persons may be susceptible to coumarin consumption and may face an elevated risk of liver damage if excessive doses are consumed.
If you contemplate using concentrated cinnamon pills, visit your physician first since you may be allergic to coumarin. As a general guideline, it’s essential to consult your physician before making any dietary changes.