10 health benefits of Cinnamon
Cinnamon, one of the oldest and most popular spices in the world, comes from the inner bark of trees from the Cinnamomum family. Available in either its whole quill form (cinnamon sticks) or as a ground powder, cinnamon is not just a staple in baking and cooking—it boasts a plethora of health benefits that make it a powerful addition to any diet. Here are ten health benefits of cinnamon that may inspire you to sprinkle this sweet, warm spice a bit more generously.
1. Loaded with Antioxidants
Cinnamon is packed with powerful antioxidants, such as polyphenols, which protect your body from oxidative damage caused by free radicals. In fact, it ranks highly among foods in terms of its antioxidant capacity, even surpassing “superfoods” like garlic and oregano.
2. Offers Anti-Inflammatory Properties
Chronic inflammation is linked to various serious diseases, including heart disease, diabetes, and cancer. Cinnamon may help mitigate this through its anti-inflammatory effects, helping to reduce swelling and restore normal tissue function.
3. May Cut the Risk of Heart Disease
Cinnamon has been linked to a reduced risk of heart disease, the world’s leading cause of premature death. In people with type 2 diabetes, just 1 gram of cinnamon per day has beneficial effects on blood markers. It reduces levels of total cholesterol, LDL cholesterol, and triglycerides, while HDL cholesterol remains stable.
4. Improves Sensitivity to the Hormone Insulin
Insulin resistance is a hallmark of serious conditions like type 2 diabetes. Interestingly, cinnamon can dramatically decrease insulin resistance, helping this important hormone to do its job of transporting sugar from the bloodstream into cells.
5. Lowers Blood Sugar Levels
Cinnamon is well-known for its blood sugar-lowering properties. Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar by several other mechanisms. It decreases the amount of glucose that enters your bloodstream after a meal and can mimic insulin, improving glucose uptake by cells.
6. Has a Protective Effect Against Cancer
Cinnamon has been widely studied for its potential use in cancer prevention and treatment. It acts by reducing the growth of cancer cells and the formation of blood vessels in tumors, and appears to be toxic to cancer cells, causing cell death.
7. Helps Fight Bacterial and Fungal Infections
Cinnamaldehyde, one of the main active components of cinnamon, may help fight various kinds of infection. Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi. It can also inhibit the growth of certain bacteria, including Listeria and Salmonella.
8. May Help Treat Neurodegenerative Diseases
Two compounds in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease. In animal studies, cinnamon has helped protect neurons, normalize neurotransmitter levels, and improve motor function in diseases like Parkinson’s and Alzheimer’s.
9. Protects Dental Health and Freshens Breath Naturally
Cinnamon has been used historically as a natural mouth freshener and dental powder. Its antimicrobial properties may reduce bacteria in the mouth, helping prevent tooth decay, bad breath, and mouth infections.
10. Can Help Manage PCOS Symptoms
Polycystic ovary syndrome (PCOS) is a common hormonal disorder among women of reproductive age, and cinnamon has been shown to help manage this condition. It can help reduce insulin resistance and support menstrual regularity, common issues in women with PCOS.
How to Incorporate Cinnamon Into Your Diet
To enjoy the benefits of cinnamon, you can easily incorporate it into your diet in various ways:
- Sprinkle it on oatmeal or yogurt.
- Add it to your coffee or tea.
- Use it in your baking recipes.
- Cook with it in savory dishes, such as curries and stews.
Conclusion
Cinnamon is more than just a delicious and aromatic spice. Its wide array of health benefits—from lowering blood sugar levels to reducing heart disease risk—make it a valuable addition to your daily diet. Remember, though, to consume cinnamon in moderation, as too much can have harmful effects, especially if you consume the cheaper Cassia variety, which contains significant amounts of coumarin, a compound linked to potential liver damage when consumed in excess. Stick to Ceylon cinnamon, or “true cinnamon,” for the safest consumption.
