Cinnamon is a spice sprinkled on toast and lattes. But extracts from the cinnamon tree’s bark, leaves, flowers, fruits, and roots have also been used in traditional medicine worldwide for thousands of years. It’s used in cooking and baking, and added to many foods.
The cinnamon you buy at the store could be one of the two main types, Ceylon or cassia, or a mixture of both. Ceylon is easier to grind but it may not have the same health benefits.
Health Benifits of Cinnamon
One of the most important active ingredients in cinnamon is cinnamaldehyde. It’s used in flavorings and fragrances. It may be responsible for some of cinnamon’s possible health benefits.
1. Anti-viral, anti-bacterial and anti-fungal
Cinnamon is thought to have many medicinal and soothing properties, and is used frequently in Chinese herbal medicine. The distinctive smell and flavour of cinnamon derives from the essential oils contained in the bark, called cinnamaldehyde. Cinnamaldehyde displays anti-viral, anti-bacterial and anti-fungal properties.
2. May support gut health
Some spices, including cinnamon, have prebiotic properties These bacteria may help restore the balance of bacteria in your gut, support digestive health and alleviate any digestive issues.
Some experts suggest 1/2 to 1 teaspoon (2-4 grams) of powder a day. Some studies have used between 1 gram and 6 grams of cinnamon. High doses might be toxic.
3. Lowers the Blood Sugar
The results of this study demonstrate that intake of 1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors
The best way to consume cinnamon for diabetes is to drink water infused with the spice. Soak a 2-inch piece or bark of cinnamon in a glass of water. Leave it overnight and drink it on an empty stomach first thing in the morning.
4. Cinnamon is Good for your Skin
There’s very little to back this up — just one small study found Ceylon cinnamon can fight the types of bacteria known to cause acne. Another small lab study suggests that cinnamon can boost collagen production, which might help your skin look younger.
5. Could protect against heart disease
Cinnamon has been linked to a reduced risk of heart disease, the leading cause of death around the globe.
According to one review, supplementing with at least 1.5 grams (g), or about 3/4 of a teaspoon (tsp.), of cinnamon per day was able to reduce levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and blood sugar in people with metabolic disease.
Another review of 13 studies found that cinnamon could reduce triglyceride and total cholesterol levels, risk factors for heart disease.
True Cinnamon
Originally, cinnamon came from the bark of the Ceylon cinnamon tree, which is now known as true cinnamon. In modern times, the more popular variety is Cassia cinnamon, which is grown in larger numbers for mass production. This Chinese variety has since been cultivated in multiple geographical areas. For this reason, you are more likely to come across Cassia cinnamon in a store or supermarket.
Ceylon cinnamon is the original variety, found and grown in Sri Lanka and has a lower cinnamaldehyde content, making it highly desirable for desserts with a slightly milder taste. Ceylon cinnamon, or true cinnamon, is much more expensive and harder to find.
The main benefit of Ceylon over Cassia is that Ceylon contains very low amounts of coumarin. Coumarin is a plant compound and can be toxic to humans but Ceylon has almost 250 times lower levels of it. So while both can enjoy cinnamon benefits, Ceylon is preferable.
Other benefits of cinnamon
- Relieves digestive problems
- Helps to manage polycystic ovarian disease (PCOS) symptoms
- Improves eye health
- Help to reduce or manage HIV symptoms
- Induce weight loss
What is the best way to take cinnamon for health benefits?
Sprinkle it on food. The simplest way to consume cinnamon is to sprinkle a little of it on your food, such as toast. Make tea. The chemicals in cinnamon are water-soluble and make a great tea.