Cinnamon is a spice that has been used for centuries for its medicinal properties. It is made from the inner bark of trees belonging to the genus Cinnamomum, and there are two main types: Ceylon cinnamon and Cassia cinnamon. Ceylon cinnamon is also known as “true” cinnamon, while Cassia cinnamon is more common and cheaper. Both types of cinnamon contain a compound called cinnamaldehyde, which gives cinnamon its distinctive smell and flavor, as well as many of its health benefits.
In this publication, we will explore some of the evidence-based health benefits of cinnamon, and how you can incorporate it into your daily life to enjoy its positive effects.
- Cinnamon is loaded with antioxidants
Antioxidants are substances that protect your cells from oxidative damage caused by free radicals, which are unstable molecules that can cause inflammation, aging, and chronic diseases. Cinnamon is rich in polyphenols, which are powerful antioxidants that can neutralize free radicals and prevent oxidative stress. One study found that cinnamon supplementation could significantly increase antioxidant levels in the blood, while reducing levels of markers of inflammation. Another study found that cinnamon has such strong antioxidant effects that it can be used as a natural food preservative.
- Cinnamon may help regulate blood sugar levels
One of the most well-known health benefits of cinnamon is its ability to improve insulin sensitivity and lower blood sugar levels. Insulin is a hormone that regulates how your cells use glucose, which is the main source of energy for your body. When you have insulin resistance, your cells do not respond well to insulin, and glucose builds up in your blood, leading to high blood sugar levels and diabetes. Cinnamon can help increase insulin sensitivity, meaning that your cells can use glucose more efficiently and prevent blood sugar spikes. Several studies have shown that cinnamon can lower fasting blood sugar levels by 10-29% in people with type 2 diabetes. Cinnamon can also slow down the digestion of carbohydrates in your stomach, which can reduce the rise in blood sugar after a meal.
- Cinnamon may protect your heart health
Heart disease is the leading cause of death worldwide, and it is influenced by several risk factors, such as high blood pressure, high cholesterol, and inflammation. Cinnamon can help lower some of these risk factors and protect your heart health. For example, one study found that consuming 120 mg of cinnamon per day for 12 weeks reduced systolic blood pressure (the top number) by 3.4 mmHg and diastolic blood pressure (the bottom number) by 5.3 mmHg in people with prediabetes and hypertension. Another study found that taking 1 gram of cinnamon per day for 40 days lowered total cholesterol by 12%, LDL cholesterol (the “bad” cholesterol) by 18%, and triglycerides by 23%, while increasing HDL cholesterol (the “good” cholesterol) by 27% in people with type 2 diabetes.
- Cinnamon may have anti-inflammatory properties
Inflammation is a natural response of your immune system to fight infections and heal injuries. However, chronic inflammation can be harmful and contribute to various diseases, such as arthritis, asthma, cancer, and Alzheimer’s disease. Cinnamon may have anti-inflammatory properties that can help reduce inflammation and prevent or treat these conditions. One study found that cinnamaldehyde, the main active component of cinnamon, inhibited the production of pro-inflammatory cytokines (chemical messengers) in human monocytes (a type of white blood cell). Another study found that cinnamaldehyde also suppressed the activation of NF-kB, a protein complex that regulates inflammation and gene expression.
- Cinnamon may have antimicrobial properties
Cinnamon may also have antimicrobial properties that can help prevent or treat infections caused by bacteria, fungi, or viruses. Cinnamaldehyde has been shown to inhibit the growth of several pathogens, such as Staphylococcus aureus, Escherichia coli, Salmonella typhimurium, and Candida albicans. Cinnamon oil has also been used as a natural remedy for oral infections, such as dental caries and gingivitis. Additionally, cinnamon may boost your immune system by stimulating the activity of natural killer cells, which are specialized cells that can destroy infected or cancerous cells.
- Cinnamon may enhance your cognitive function
Cinnamon may not only benefit your physical health but also your mental health. Some studies have suggested that cinnamon may enhance your cognitive function by improving memory, attention, learning, and mental speed. One study found that chewing cinnamon gum or smelling cinnamon enhanced cognitive performance in healthy adults. Another study found that taking 3 grams of cinnamon extract per day for 12 weeks improved memory and visual-motor speed in elderly people with mild cognitive impairment. Cinnamon may also protect your brain from neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease, by preventing the accumulation of amyloid-beta plaques and tau tangles, which are hallmarks of these conditions.
How to use cinnamon
Cinnamon is a versatile spice that can be used in several ways. You can add it to your coffee, tea, smoothies, oatmeal, yogurt, or baked goods for a delicious flavor and aroma. You can also sprinkle it on fruits, nuts, or popcorn for a healthy snack. You can also use cinnamon sticks or oil to make your own cinnamon tea, which can be enjoyed hot or cold. Alternatively, you can take cinnamon supplements in the form of capsules, tablets, or extracts. However, be careful not to consume too much cinnamon, as it may cause side effects, such as mouth sores, liver damage, or allergic reactions. The recommended daily intake of cinnamon is 1-6 grams per day for adults, and less for children.
Conclusion
Cinnamon is a spice that has many health benefits, such as antioxidant, anti-inflammatory, blood sugar regulating, heart-protective, antimicrobial, and cognitive-enhancing effects. You can easily incorporate cinnamon into your diet by adding it to your beverages, meals, or snacks. You can also take cinnamon supplements for a more concentrated dose. However, make sure to consume cinnamon in moderation and consult your doctor before taking any supplements if you have any medical conditions or are taking any medications.
References
National Library of Medicine