Cinnamon is most often referred to as a spice, spread on toast, and or sprinkled on lattes. Nevertheless, extracts from the cinnamon tree’s bark were also used around the world in traditional medicine.
Cinnamon is a spice from the Cinnamomum family’s branches of trees. It comes from the Caribbean, South America, and South-Eastern Asia. Since 2000 BC, people in Ancient Egypt have been taking cinnamon and enjoying it exceptionally. Doctors used it in medieval times for treatment of conditions including cough, arthritis, and sore throats.
After black pepper in America and Europe, it is now the second most popular spice. Cinnamon is available as a spice as a whole or as powdered form, as bark pieces. Cinnamon essential oils and supplements could also be used by people.
Cassia and Ceylon are the two primary kinds of cinnamon. Both have distinct profiles of nutrition.
Cassia: Cassia cinnamon, however, comes from southern China. Cassia is less expensive than Ceylon. The most popular variety is Cassia cinnamon. This one has a stronger flavor than Ceylon and cinnamaldehyde is 95% of its oil.
Ceylon: Ceylon cinnamon originates in Sri Lanka. Some people call it true cinnamon. Ceylon Cinnamon is an outstanding, highly valued spice. Ceylon cinnamon is quite costly, so most US products, including bread and sticky buns, contain cheaper cinnamon which is cassia. Cinnamaldehyde, which explains its mild taste, is between 50 to 63 percent of its oils.
Some studies have shown that cinnamon compounds have properties such as antioxidants, anti-diabetic, anti-inflammatory, and antimicrobial properties and this can provide protection against cardiovascular and cancer conditions, among others. More research is, however, required to confirm the benefits of cinnamon.
Nutrition facts of Cinnamon
A teaspoon of ground cinnamon which weighs 2.6 g contains:
- Energy: 6.42 calories
- Carbohydrates: 2.1 g
- Calcium: 26.1 milligrams (mg)
- Iron: 0.21 mg
- Magnesium: 1.56 mg
- Phosphorus: 1.66 mg
- Potassium: 11.2 mg
- Vitamin A: 0.39 micrograms
The vitamin B and K, as well as antioxidants choline, beta-carotene, alpha-carotene, beta-cryptoxanthin, lycopene, lutein, and zeaxanthin are also found in cinnamon.
Oxidative stress can be minimized by antioxidants and can prevent cancer, type 2 diabetes, and many other illnesses.
Typically, people eat only a little amount of cinnamon in their meal. The nutrients it contains, therefore, do not play a major role in the diet.
Surprising Health Benefits of Cinnamon
- Cinnamon may help manage type 2 diabetes
A regular dose of cinnamon can also have the most surprising and thrilling effect on type 2 diabetes. This condition can be regulated by reducing your blood pressure and improving your sensitivity to insulin. Many of the cinnamon compounds can mimic insulin ‘s effects, helping to control blood sugar, which is vital to those people with diabetes.
One gram or around half teaspoon cinnamon each day has been shown to have positive blood marker outcomes in individuals with type 2 diabetes.
- Cinnamon may lower blood sugar levels
Cinnamon is renowned for its lowering properties in blood sugar. While cinnamon can reduce blood sugar by several other processes, in addition to the positive effects of insulin resistance.
First, the amount of glucose that enters your bloodstream after a meal has been decreased by cinnamon. This interferes with various enzymes, which slows down the degradation of carbohydrates in the digestive tract.
- Cinnamon may help lower cholesterol
While ongoing research has shown that cinnamon could help lower levels of LDL or bad cholesterol and increase levels of HDL or good cholesterol. One particular chemical, cinnamate, can reduce the cholesterol-making activity of an enzyme, thus decreasing the number of fatty acids in the blood.
- Cinnamon may decrease the risk of cardiovascular disease
Cinnamon was linked with a decreased risk of cardiac disease, the world’s leading cause of early death. Cinnamon can improve other essential risk factors such as cholesterol, triglycerides, and blood pressure for heart diseases.
The cardiovascular system will benefit from a variety of cinnamon compounds. For example, in an animal study cinnamaldehyde reduced blood pressure.
- Cinnamon may act as an antioxidant
Antioxidants are essential as they help the body to minimize oxidative stress that has proven to kill cells and lead to almost all chronic disorders, including type 2 diabetes. Antioxidants protect the body against oxidative damage arising from free radicals. Powerful antioxidants, such as polyphenols, are found in cinnamon.
Cinnamon ended up as the obvious winner in a test that measured the antioxidant capacity of 26 spices, also surpassing “superfoods” such as garlic and oregano. Truly, cinnamon is so strong that it can be used as a natural preservative for food. Interestingly, the antioxidant capacity of cinnamon is higher than that of many famous superfoods.
- Cinnamon helps reduce inflammation
Cinnamaldehyde is an extraordinary substance that gives cinnamon its taste and aroma, and it also reduces swelling and prevents blood platelets from clumping together. This may also block other substances related to abnormally cell growth and thus reduce the risk of disease; its anti-inflammatory attributes do not stop there.
Cinnamon antioxidants have anti-inflammatory properties that can minimize the risk of disease. Inflammation is absolutely crucial. It helps combat diseases and restores damage to tissues in your body. Nevertheless, when it’s persistent and focused on the tissues of your body, inflammation may become a problem.
In this respect, cinnamon can be useful. Studies have shown that this spice and its antioxidants are strongly anti-inflammatory.
- Cinnamon can help combat acne
Cinnamon can stop bacteria from causing acne. Mix three tablespoons of sweet honey and a bit of ground cinnamon to form a paste to create a perfectly scented face mask for acne. Let it stand for ten minutes on your skin, rinse off, and feel your refreshed face!
- Cinnamon benefits for skin
Cinnamon may delay signs of aging. When our skin gets older, it generates less collagen and elastin, the proteins that keep our skin soft and smooth. Many lotions and creams claim to contribute to an increase in protein production, but cinnamon extract will do the job without additional chemicals.
- Cinnamon promotes fresher breath
Big red gum fans will prove cinnamon’s breath-freshening power. Cinnamaldehyde kills and destroys these irritating oral bacteria. Chew your cinnamon gum or make your own mouthwash by boiling 5 cinnamon sticks in 1 cup of water for 5 minutes to achieve fresher breath.
- Cinnamon can actually plump up your lips
As cinnamon increases blood flow to the skin surface, the lips will literally plump up without injection. Combine 1/2 teaspoon or so of ground cinnamon and make a paste to add to your lips, use some vaseline or a few drops of oil, vitamin E, cocoa, or even olive oil. Just let the mixture sit on your lips for a couple of minutes, then rinse.
- Cinnamon can help to improve hair production
While there have been no definitive studies, some experts believe that cinnamon may contribute to the growth of hair. This is achieved by facilitating blood flow into the hair follicles, which increases the circulation of the hair. To produce: combine 1 tablespoon of ground cinnamon and 1 tablespoon of honey and a cup of olive or coconut oil to make a paste. Apply this, let it stay on your scalp 10 minutes, and then wash off with a mild shampoo.
- Cinnamon as a hand sanitizer
A variety of common and hospital-acquired infections such as Streptococcus, MRSA, Staphylococcus, and E were killed by cinnamon oil. One doctor recommends making an aromatic and effective blend called thieves oil which contains a good amount of cinnamon for a natural hand sanitizer.
- Benefits of Cinnamon and Honey
Honey and cinnamon will improve your immune system if consume regularly and can protect you against external bacteria and viruses. They are both a rich antioxidant source and contains antibacterial properties. It can contribute to the improvement of the digestive system and combat various stomach conditions.
- Benefits of Cinnamon Tea
Cinnamon tea is an enjoyable drink that can bring many benefits to your health. It’s made of the inner bark in the cinnamon tree, which rolls into rolls when it is dried. Such sticks are either placed in boiling water or ground in powder for making tea.
Cinnamon tea provides a wide variety of positive health benefits such as weight loss, heart health enhancement, menstrual cramp reduction, and inflammation, and blood sugar levels. It ‘s certainly a drink worth trying regardless of whether you enjoy cinnamon tea warm or cold.
Cinnamon Side Effects
In the short term, it seems to be safe for most people to use modest quantities of cinnamon as a spice or a supplement. Here are some of the cinnamon’s side effects:
- Cinnamon may trigger allergies and irritation
Normally cinnamon does not cause side effects. Nevertheless, heavy use can irritate your mouth and lips and cause sores. There are a few people who are allergic to cinnamon. If you put it on your skin, it could cause redness and irritation.
- Cinnamon can be toxic
Consuming a lot of cassia may be toxic particularly if you have complications with your liver. Coumarin can cause liver issues, it is an ingredient in some cinnamon products, but the volume that you consume is so minimal that it probably won’t be an issue. Due to the lack of evidence of its safety, cinnamon for treatment should be avoided by children, pregnant women, and women who breastfeed.
- Cinnamon lowers blood sugar
Cinnamon can affect your blood sugar so you may need to change your medication if you have diabetes and are taking cinnamon supplements.
- Interactions with other medicines
Speak to the doctor before using cinnamon supplements if you are taking other medicines regularly. They may affect the way antibiotics, diabetes, blood thinners, and cardiac medicines work.
How to Use Cinnamon Powder
Cinnamon powder is normally used to toast and pastries, however, cinnamon can be used to your diet in many other tasty ways. In savory dishes, cinnamon is a principal spice in various ethnic cuisines, including the Indians, Mexicans, Middle East, and North Africans. Check out the following suggestions recipes.
- Cinnamon-roasted almonds
You can make a lot of this and make it convenient for healthy snacks. They ‘re easy to get on with and satisfy your sugar craving.
- Cinnamon twists
Such twists allow for a delicious dessert or breakfast. It only has little preparation time and they will cook while you enjoy your meal.
- Apple cinnamon streusel galette
Whether it’s for Thanksgiving or just dinner on Monday night, this streusel galette makes every meal feel special.
- Cinnamon rolls
The classic cinnamon roll can’t be missed! The outcome is sure to bring everyone to the table on a busy morning, with only a few hours of lead time.
- Cinnamon raisin bread pudding
This delicious bread pudding recipe is easy to make in your slow cooker!
- Pork chops with apples blended with cinnamon
Pork loin is already good, but you can take it to a whole new level if you add this blend of cinnamon apples.
- Pork noodle soup with cinnamon and anise
The next time you fight a cold or you just need warmth to eat, try this special noodle soup twist. You should make a big amount and heat the days that you don’t want to cook.
The Bottomline
Cinnamon is one of the world’s most flavorful and healthiest spices. This can minimize blood sugar, minimize risk factors for cardiovascular disease, and has a number of other important medical benefits. Cinnamon is aromatic, flavorful and can be beneficial to wellbeing.
Yet not every cinnamon jar is similar. You should be careful when reading the labels and speak to your physician if you want cinnamon as a medicinal supplement.
High doses of coumarin flavoring agents can damage the liver in certain individuals. Ceylon cinnamon normally does not contain coumarin, while Cassia cinnamon contains a lot more.
Before using any supplements, it is always best to speak to your doctor, particularly if you take other medications. You should sprinkle a minimal amount of cinnamon on your food or sometimes sip cinnamon tea to enjoy the beneficial effects of cinnamon without worrying about the risks of coumarin.