15 Health Benefits of Cinnamon, Nutrition and Side Effects

 

Numerous healthy chemicals, including antioxidants, can be found in cinnamon. According to some research, it might aid in blood sugar regulation, heart disease prevention, and inflammation reduction.

Cinnamon is a potent spice that has been used for thousands of years in medicine throughout the world. Because of the various health benefits of cinnamon, in addition to its distinct sweet, warming flavor and simplicity of use in dishes, it is still utilized daily in many cultures.

The bark of many cinnamon tree species, such as Cinnamomum aromaticum, also known as cassia cinnamon, and Cinnamomum verum, also known as Ceylon cinnamon, is used to make the popular spice cinnamon. 

With its warm, somewhat spicy flavor, cinnamon is frequently used in savory meals like cider as well as baked products like pies, cookies, and cakes. 

Cinnamon can be consumed as a supplement in addition to being used in cooking. Numerous therapeutic substances found in cinnamon may help people with heart disease and diabetes, among other illnesses.

Procyanidins are found in cinnamon. In tests on mice, these chemicals were reported to induce the anagen phase of hair growth. Hair follicles go through an aggressive growth phase called anagen. These are some of the many health benefits of cinnamon

Also Read:  17 Best Foods for Hair Growth

What is Cinnamon?

Certain varieties of trees are used to make cinnamon, a spice. Throughout history, traditional medicine has utilized extracts from the cinnamon tree's leaves, flowers, fruits, bark, and roots for millennia. It is added to a variety of meals and used in baking and cooking.

 Health Benefits of Cinnamon:

Cinnamon indeed has antioxidant, medicinal, and anti-inflammatory qualities. 

These 15 health benefits of cinnamon are backed by scientific studies.

1-May Help in Reducing Cholesterol:

In addition to having reduced blood sugar, the same study's participants also showed improvements in their triglyceride and cholesterol levels. Daily cinnamon consumption was linked to a "statistically significant" reduction in both total and LDL, or bad, cholesterol.

It is impossible to state with certainty that cinnamon can be used as a treatment to lower high cholesterol, though, because the amount of cinnamon in a dose varies, as does the length of time you take extra cinnamon.

2-Has Powerful Medicinal Properties:

Scientifically called Cinnamomum, the inner bark of trees is used to make cinnamon, a spice.

Its use as an ingredient dates back to ancient Egypt and has continued throughout history. It was once thought to be a present suitable for a king and was extremely rare and precious.

These days, cinnamon can be found in most stores at a reasonable price. It is also a common ingredient in a wide range of dishes and cooking methods.

Two primary varieties of cinnamon exist:

• Cilantro Ceylon: Another name for this variety is "true" cinnamon.
• The most widely available kind currently in use and what most people refer to as "cinnamon" is cassia cinnamon.

Cutting the stems of cinnamon trees yields cinnamon. The woody portions are then removed once the inner bark has been removed.

Cinnamon sticks are formed when it dries into strips that twist into rolls. You can grind these sticks to make cinnamon powder.

Because the oily portion of cinnamon contains a high concentration of the chemical cinnamaldehyde, it has a distinct flavor and scent.

Scientists think that the majority of cinnamon's potent health and metabolism-boosting properties are caused by this molecule.

3-Contains a Lot of Antioxidants:

Antioxidants shield your body from free radical-induced oxidative damage.

Polyphenols, among other potent antioxidants, are abundant in cinnamon.

According to one study, taking supplements of cinnamon can dramatically raise blood levels of antioxidants while lowering those of inflammatory indicators like C-reactive protein.

Cinnamon has so potent antioxidant properties that it can be utilized as a natural food preservative.

The health benefits of cinnamon are linked to the presence of a few particular types of antioxidants found in it, such as flavonoids, phenolic acid, and polyphenols. These substances have been shown to help prevent chronic disease by combating oxidative stress in the body.

The spice's many antioxidants assist in preventing oxidative stress and neutralizing dangerous free radicals in the body. Additionally, it helps reduce fat peroxidation and nitric oxide accumulation in the blood, both of which raise the risk of cancer and brain diseases heart disease as well as other long-term ailments.

4-May Lower Blood Lipid and Blood Pressure Levels:

By lowering blood lipid levels, such as LDL cholesterol, and enhancing blood pressure and circulation, cinnamon supplements may be beneficial for heart health in general. Taking supplements containing cinnamon may help lower cardiovascular risk, as excessive blood pressure and blood fat levels can increase the risk of heart disease.

 

Research indicates that certain components in cinnamon, like cinnamaldehyde, may have vasorelaxant effects, which ease blood vessel tension. This may contribute to better blood circulation and blood pressure throughout the body.

 Cinnamonaldehyde may prevent calcium from being released, a mineral required for vasoconstriction, or the tightening of blood vessels.

5-Could Possess Anti-inflammatory Properties:

Because it aids in your body's response to infections and the healing of damaged tissue, inflammation is vital.

But when inflammation is persistent and targeted at your body's tissues, it can become problematic.

In this context, cinnamon could be helpful. Research indicates that this spice's antioxidants have strong anti-inflammatory effects.

Cinnamon's antioxidants may reduce inflammation, which may help reduce the risk of heart disease, cancer, cognitive decline, and other conditions. The spice has a wide variety of flavonoids, all of which are quite helpful in reducing hazardous levels of inflammation throughout the body.

This potent spice can help with pain management since it reduces edema and avoids inflammation. It lessens the severity of allergic reactions, eases menstruation pain, relieves muscle tightness, and relieves other age-related pain symptoms.

6-Could Guard Against Heart Diseases:

The world's biggest cause of death, heart disease, has been associated with a lower risk of heart disease when cinnamon is consumed.

According to studies, one of the main health benefits of cinnamon is its capacity to strengthen the heart. It has been demonstrated to lower high blood pressure, high triglyceride, and high cholesterol levels—some of the most prevalent risk factors for heart disease— to maintain a robust and healthy heart.

It has also been discovered to lower hypertension, an additional risk factor for stroke or heart disease.

Studies reveal that it functions as a beneficial blood coagulant, assisting the body in forming blood clots to halt excessive bleeding. In addition to improving tissue repair and circulation, cinnamon may be particularly useful in the battle against heart attacks, heart disease, and strokes by repairing heart tissue.

7-Help Lower Blood Sugar Level:

The ability of cinnamon to reduce blood sugar is widely recognized.

In addition to its positive effects on insulin resistance, cinnamon has multiple different modes of action that reduce blood sugar.

First, studies have demonstrated that cinnamon reduces the quantity of sugar that enters your system following a meal.

This is accomplished by slowing down the digestion of carbohydrates in your digestive tract by interfering with a variety of digestive enzymes.

Second, a substance found in cinnamon may enhance the absorption of sugar by cells by imitating the actions of insulin.

Cinnamon has been shown in numerous human trials to have positive effects on hemoglobin A1c, a measure of long-term blood sugar control, and to lower fasting blood sugar levels.

One of the finest meals for diabetics is cinnamon because of its well-known anti-diabetic properties. According to studies, it can lower blood sugar levels and enhance insulin sensitivity, which aids in moving sugar from the bloodstream to tissues to maintain stable blood sugar levels.

Also Read: 13 Remedies to treat diabetes at home

8-Maintains Brain Function:

Research indicates that this spice may improve brain function and help protect against the onset of neurological illnesses like Parkinson's and Alzheimer's disease because of its high antioxidant content.

While research on humans is limited, in vitro investigations indicate that cinnamon can lower the risk of Alzheimer's disease by preventing the accumulation of a particular protein in the brain. Additionally, in animal studies, it has been demonstrated to shield neurons from oxidative stress, lowering the likelihood of inflammation and cell damage. This can help maintain brain health and stave off cognitive decline.

9-Might Improve Digestive Health:

According to several studies, cinnamon roots stimulate the liver. They boost bile production, get rid of toxins, and replenish electrolyte and water balance. These elements might improve digestion.

10-Cinnamon May Offer to Protect Against Cancer:

The potential benefits of cinnamon for treating and preventing cancer have been extensively researched.

Overall, the research indicating that cinnamon extracts may prevent cancer is restricted to experiments conducted on animals and in test tubes.

It appears to be toxic to cancer cells, inducing cell death, and it works by inhibiting the proliferation of cancer cells and the development of blood vessels in tumors.

Cinnamon may offer protection against DNA damage, cell mutation, and the formation of malignant tumors due to its antioxidant properties. According to studies, the chemical known as cinnamonaldehyde, which can both destroy cancer cells and prevent DNA damage and tumor growth, is responsible for the health advantages of cinnamon.

This is particularly valid for the colon. According to studies, it can enhance colon health, which may lower the risk of colon cancer.

11-Reduces Allergy Symptoms:

The many healthy ingredients this spice contains may provide comfort to allergy sufferers. It has been demonstrated in numerous animal models to lower inflammation and inhibit histamine reactions, which may help fend off common allergy symptoms.

12-May Prevent Fungal and Bacterial Infections:

One of the primary active ingredients in cinnamon, cinnamonaldehyde, may help prevent a variety of infections.

Cinnamon oil may aid in the destruction of some fungi that cause respiratory tract infections, according to research conducted in test tubes.

It might stop some bacteria from growing, like Salmonella and Listeria.

Because of its antifungal and antibacterial qualities, cinnamonaldehyde may help prevent infections, tooth decay, and bad breath. Additional human research is required.

According to research, cinnamon's potent antifungal qualities may be useful in treating and preventing the overgrowth of candida in the digestive system. It has been demonstrated to reduce levels of the harmful yeast candida albicans, which is responsible for candida overgrowth and a variety of immunological and digestive disorders.

13-Promotes Healthy Skin:

The antibacterial and antibiotic qualities of cinnamon can protect skin from infection, rashes, irritation, and allergic responses. According to one study, topically applying cinnamon essential oil to the skin can aid in lessening redness, swelling, discomfort, and inflammation.

Using honey, another antimicrobial component, and cinnamon combined can improve skin health even further and may help with skin allergies, rosacea, and acne. For more skin comfort, you can add either raw honey.

According to research, cinnamon extract may help treat skin aging. It has been discovered that the spice's cinnamaldehyde increases collagen expression.

Another investigation using human keratinocytes demonstrated the anti-oxidant properties of cinnamon aldehyde and its potential for the treatment of skin conditions.

Cinnamaldehyde's antibacterial and anti-inflammatory qualities may help promote wound healing as well.

14-May Promote Oral Health:

Oral health can benefit from the use of cinnamon. Because of its antibacterial qualities, it is used to treat mouth infections and toothaches. Moreover, the spice might assist in getting rid of foul breath.

There is evidence to suggest that cinnamon can also aid in the healing of sore throats. 

15-Possibly Antiviral Properties:

Cinnamon may aid in protecting against specific viruses, according to certain research.

For instance, it is believed that cinnamon derived from Cassia types is advantageous against HIV-1, the most prevalent form of the virus in people.

According to other research, cinnamon may also offer protection against other viruses, such as the flu and Dengue, a virus spread by mosquitoes.

However, more human trials are required to validate these outcomes.

Some studies conducted in test tubes indicate that cinnamon may help guard against specific viruses, despite the paucity of human research on the subject.

Nutrition:

It is particularly advantageous to incorporate cinnamon into your diet because of its antioxidant characteristics, which make a small amount go a long way. Daily consumption of as little as half a teaspoon can improve immunity, digestion, blood sugar regulation, and other factors.

Stronger dosages, however, are also very helpful in lowering your chance of diabetes, cancer, and neurological illnesses, as well as increasing your risk of heart disease.

In addition to providing a multitude of essential nutrients, cinnamon is particularly high in fiber, manganese, and several other vitamins and minerals.

Approximately 7.8 grams, or one tablespoon, of ground cinnamon contains the following:

19.3 calories and 6.3 grams of total carbohydrates

Fiber: 4.1 g 

Sugar: 0.2 g

Total Fat: 0.1 g

Saturated Fat: 0.03 g 

polyunsaturated fat: 0.01 g 

Fat Trans: 0 g

Protein: 3 grams

Sodium: 0.8 mg  (0.03% DV*)

Manganese: 61% DV, or 1.4 mg

Calcium: 78 mg  (6% DV)

Iron: 0.6 mg  (3% DV)

Vitamin K: 2.4 mg (2% DV)

*Daily Value: Percentages are calculated using a 2,000-calorie diet as the basis.

This ubiquitous spice also has trace amounts of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc, and copper. These minerals are stated above.

Side Effects:

A substance called coumarin found in cassia cinnamon has the potential to damage the liver. Small doses of Cassia cinnamon generally don't have any negative effects. Prolonged usage of Cassia cinnamon, however, might be harmful, particularly in sensitive individuals such as those suffering from liver illness.

Several medications, such as oral diabetic treatments and statins (drugs that decrease cholesterol), may interact with cinnamon. The normal amount of cinnamon is usually safe to use if you are pregnant or nursing, but there is little information available about the safety of greater amounts of cinnamon.

Although allergies to spices are uncommon, if you have one, you may react to cinnamon when it comes into contact with your skin, mouth, or nose. Steer clear of all items containing cinnamon powder if you think you may be allergic to it.