Cinnamon commonly known as “Dalchini” in India is a popular spice that has a lot of medicinal properties. Cinnamon has been used as an aromatic condiment and flavouring additive in multiple dishes for thousands of years. Cinnamon is also very popular with tea and coffee drinkers. Cinnamon tea benefits in reducing heart disease, weight loss and improves overall health.
Adding cinnamon to your diet is a natural and healthy way to improve your health. There are multiple scientific studies that have proven the benefits of cinnamon to the body. In this blog, we will understand some of the major benefits of cinnamon.
What is Cinnamon?
Cinnamon is a popular spice derived from the inner bark of several species of trees belonging to the genus Cinnamomum. It is widely used in sweet and savory dishes and beverages due to its warm, sweet, and aromatic flavour.
There are two main types of cinnamon:
- Ceylon Cinnamon (Cinnamomum verum): Also known as “true” cinnamon, Ceylon cinnamon is native to Sri Lanka (formerly Ceylon), Madagascar, and the Seychelles. It is considered to have a sweeter, more delicate flavor compared to the other type, and it is often preferred in culinary applications where a subtler taste is desired.
- Cassia Cinnamon (Cinnamomum cassia): Cassia cinnamon is native to China and is also cultivated in other Southeast Asian countries. It is more widely available and less expensive than Ceylon cinnamon. Cassia cinnamon tends to have a stronger, more pungent flavor and aroma compared to Ceylon cinnamon.
What are the Benefits of Cinnamon?
1.Provides Anti-inflammatory Properties
Inflammation is a natural and essential part of the body’s immune response to injury, infection, or irritation. Acute inflammation which is short termed and localised. Chronic inflammation, on the other hand, is a prolonged and dysregulated inflammatory response that persists over an extended period, often for weeks, months, or even years. Unlike acute inflammation, which is a normal part of the healing process, chronic inflammation can be harmful to the body.
Some studies have found that cinnamon has anti-inflammatory properties. It helps to inhibit the harmful effects of the cytotoxic activity of macrophage cells (1).
2. Improves Insulin Sensitivity
Insulin is a very important hormone in the human body. It helps to manage blood sugar levels and regulate metabolism. People who suffer from type-2 diabetes are insulin resistant which can cause sudden spikes in their blood sugar levels.
Managing blood sugar level is crucial for people with type-2 diabetes. Certain scientific studies have found that cinnamon helps to increase insulin sensitivity and lowers blood sugar levels (2).
3. Provides Antioxidant Benefits
Antioxidants are compounds that neutralise harmful molecules called free radicals, which can cause cellular damage and contribute to aging and disease. By scavenging free radicals, antioxidants help protect cells from oxidative stress, reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders.
Cinnamon is loaded with antioxidants called polyphenols. One study found that adding cinnamon to the water benefits people by increasing their antioxidant levels in the blood while reducing levels of markers used to measure inflammation, such as C-reactive protein (3). Because of their powerful antioxidant benefits cinnamon has been used as a natural food preservative for thousands of years.
4. Protect Against Heart Disease
Cinnamon may help protect against heart disease by improving cholesterol levels, reducing inflammation, and lowering blood pressure and blood sugar levels. According to one study consuming 1.5g of cinnamon powder benefits to reduce levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and blood sugar in people with metabolic disease (4).
Another study also found that consuming cinnamon for 8 weeks significantly reduced the blood pressure in people.
5. Protect against Cancer
Cinnamon provides anti-cancer properties by inhibiting cancer cell growth and preventing the formation of blood vessels within tumors. Regular intake of cinnamon offers protection against cancer, especially colon cancer, by inhibiting tumor development.
Some scientific studies have found that regular consumption of cinnamon extract can protect against cancer (5).
6. Prevents Bacterial and Fungal Infection
Cinnamon contains an active ingredient called Cinnamaldehyde, which is beneficial against various bacterial and fungal infections. Cinnamaldehyde inhibits the growth of bacteria and fungi by disrupting their cell membranes and interfering with their cellular processes. This makes cinnamon effective in combating various pathogens, including those responsible for foodborne illnesses and fungal infections. Cinnamon also prohibits the growth of certain bacteria such as Listeria and Salmonella (6).
7. Improves Skin Health
One of the lesser known health benefits of cinnamon is that it is good for skin health. Cinnamon is a common ingredient in many skincare products and homemade masks. Cinnamon can help cleanse the skin, reduce inflammation, and promote circulation, which can contribute to a softer and smoother skin texture.
8. Helps to Manage neurodegenerative diseases
Neurodegenerative diseases are a group of disorders characterized by progressive degeneration or death of nerve cells (neurons) in the brain and/or spinal cord. These diseases result in the gradual decline of cognitive function, movement control, and other neurological processes. Examples include Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and amyotrophic lateral sclerosis (ALS).
Some compounds present in cinnamon seem to inhibit the accumulation of tau protein in the brain, a characteristic feature of Alzheimer’s disease (7).
9. Reduces Cholesterol Levels
High cholesterol contributes to the development of atherosclerosis, a condition where plaque accumulates on the walls of arteries, making them less flexible and narrower. High cholesterol also contributes to hypertension by damaging the walls of blood vessels and reducing their elasticity, increasing resistance to blood flow and raising blood pressure levels.
Cinnamon includes cinnamate, a compound believed to lower cholesterol by inhibiting enzyme activity involved in cholesterol production, thus decreasing fatty acid levels in the bloodstream. This aids in reducing harmful cholesterol, thereby lowering the risk of heart disease.
10. Helps Prevent Acne
Acne is a common skin condition characterized by the presence of pimples, blackheads, whiteheads, and inflammation on the skin. It is caused by factors such as excess oil production, clogged pores, bacteria, hormonal changes, and inflammation. Acne can lead to scarring, hyperpigmentation, and psychological distress. Effective treatment options include topical medications, oral medications, and lifestyle changes. Cinnamon is best for skin health. It helps to reduce the acne forming bacteria.
Conclusion
The above nutritional benefits of cinnamon should make it top of your shopping list. There are multiple ways you can add cinnamon to your diet. You can mix cinnamon into your coffee or tea for a warm and spicy flavor, add a dash of cinnamon to your morning oatmeal or cereal for a flavorful and aromatic boost, or add a pinch of cinnamon to your favorite smoothie recipe for an extra kick of flavor and antioxidants.
FAQs
1.What happens if you consume cinnamon every day?
Consuming cinnamon every day may offer various health benefits, such as improved blood sugar control, reduced inflammation, and enhanced antioxidant activity.
2. How much cinnamon is beneficial daily?
A daily intake of 1-6 grams of cinnamon, which is roughly 0.5 to 2 teaspoons, is generally considered beneficial for health when incorporated into the diet.
3. What diseases does cinnamon treat?
Cinnamon may potentially help manage conditions such as diabetes by improving insulin sensitivity, lowering blood sugar levels, and reducing inflammation.
4. What is the best way to take cinnamon daily?
The best way to incorporate cinnamon into your daily routine is by adding it to your meals, such as sprinkling it on oatmeal, yogurt, or fruit, or mixing it into smoothies, teas, or coffee.
5. Which type of cinnamon is best?
Ceylon cinnamon, also known as “true” cinnamon, is often considered the best type due to its sweeter taste and lower coumarin content compared to Cassia cinnamon.
6. Can I drink cinnamon water 2 times a day?
Drinking cinnamon water twice a day is generally safe for most people. However, it’s advisable to consult with a healthcare professional, especially if you have any underlying medical conditions or concerns.