Cinnamon – the spice with amazing benefits!
Cinnamon, a spice with amazing benefits , has been commonly used in fragrances, medicines and cooking. Furthermore, it was even used as currency at one point in history. Its rich, warm scent brightens even the coldest of winters, and its slightly spicy flavor enhances the flavor of any dish it is added to.
Being an excellent source of dietary fiber , iron and calcium , cinnamon is truly beneficial for health, hence it has become an extremely popular spice in healthy diet circles . Native to Shri Lanka, it comes from the bark of a tropical tree and can be found in rolled sticks, or ground into powder.
There are two types available. The most common is the cassia type , which is darker in color and has a more bittersweet flavor, while the Ceylon type is lighter in color and sweeter in flavor.
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What is the nutritional value of cinnamon?
In 1 spoon of cinnamon powder contains:
With 0 g of sugar or fat and 3% vitamin K per 1 tablespoon, it is an excellent ingredient to add to your daily diet because of its positive effect on digestion , immunity , blood sugar levels, and heart health .
What are the benefits of cinnamon?
Some of the most well-known benefits include its antioxidant function and the potential to lower blood sugar in people suffering from diabetes .
1. Works as a great antioxidant:
Its antioxidant capacity was analyzed in a 1999 study where the results showed increased antioxidant enzyme activities in rats given a high fat diet along with cardamom.
Cinnamon is rich in polyphenolic antioxidants , phenolic acid and flavonoids , which help the body fight free radicals and decrease oxidative stress in the body that leads to aging and disease.
2. Natural anti-inflammatory effect:
Active antioxidants produce anti-inflammatory effects that protect the body from developing serious diseases due to inflammation .
3. Helps preserve heart health:
It can potentially improve heart health as it has been proven to be effective in improving important factors of good cardiovascular health, cholesterol and triglyceride levels .
In a 2003 study, patients with type 2 diabetes who consumed 1, 3, or 6 g of cinnamon daily had reduced levels of total cholesterol , LDL cholesterol, and triglycerides , with stable levels of HDL cholesterol. Additionally, a 2013 study showed even better markers for HDL (“the good” cholesterol).
4. Protects against diabetes:
It has a positive effect on blood sugar levels in patients with type 2 diabetes. As a 2009 study shows that significant reductions in blood glucose levels were related to cinnamon intake. Additionally, several studies have shown cinnamon’s positive impact on blood sugar levels .
5. It can prevent neurodegenerative diseases:
As research shows, the antioxidant effect may be one of the factors that decrease the risk of oxidative stress and the aging of brain cells that cause neurological conditions known as Parkinson’s and Alzheimer ‘s disease .
6. Fights bacteria:
Cinnamon is a powerful agent against infections and viruses caused by different bacteria and has traditionally been used for these purposes. A 2012 study shows the strong antifungal effect of cinnamon essential oils against Candida albicans, Candida tropicalis and Candida krusei.
7. Improves oral health:
Cinnamon’s antimicrobial effects have been tested for effectiveness against causes of tooth decay and it has been shown to be even more effective than clove oil . Furthermore, cinnamon provides a powerful solution to protect against bad width.
Does cinnamon have any side effects?
Although it is highly beneficial for human health, some precautions must be taken, especially at high dosages. Larger amounts of cinnamon can cause pain and irritation in the mouth and lips . Also, it can sometimes cause skin irritation and redness .
People with liver problems should be especially cautious, as higher levels of cinnamon intake can cause toxicity . As noted earlier, cinnamon lowers blood sugar levels .
This calls for caution in diabetic patients undergoing treatment and taking cinnamon supplements. Intake is not recommended for children and pregnant and breastfeeding women.
It is crucial that you consult your doctor for exact recommendations on taking cinnamon supplements, as they can react with antibiotics , heart medications, blood thinners, and diabetic medications.
Recommended daily consumption:
As mentioned earlier, it has great potential to help fight diabetes and cardiovascular disease as it has been shown to help with insulin function , reducing blood glucose levels and regulating lipid metabolism .
Children, pregnant and lactating women should avoid ingestion due to insufficient research as to its potential toxicity.
The suggested dose for diabetic patients is 1 to 6 g per day, with Ceylon cinnamon being a better option due to the lower levels of coumarin, a hepatotoxic and carcinogenic phytochemical.
What to look for when buying cinnamon:
As mentioned earlier, there are two types, Cassia, which is more easily found and less expensive, and Ceylon, which should have more health benefits but is not as easily found.
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When buying cinnamon, pay attention to the type, and if it’s not indicated, it usually means it’s Cassia. While sticks are the best choice, it’s difficult to grate them into the perfect powder that most recipes call for. When buying a powder, pay attention to its smell as it is an indicator of its freshness.