Cinnamon, a highly prized spice used for millennia both in cooking and medicine, is derived from the inner bark of trees from the genus Cinnamomum. This aromatic spice is not just a staple in kitchens around the world for its flavor; it’s also packed with powerful antioxidants and offers a plethora of health benefits. Here’s a look at some of the significant health benefits of cinnamon:
1. Rich in Antioxidants
Cinnamon is loaded with potent antioxidants, such as polyphenols, which protect your body from oxidative damage caused by free radicals. These antioxidants have been shown to have anti-inflammatory effects, which can help lower the risk of disease.
2. Anti-Inflammatory Properties
The antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of heart disease, cancer, brain function decline, and more. Reducing inflammation can also help relieve pain and stiffness in muscles and joints.
3. May Cut the Risk of Heart Disease
Cinnamon has been linked to a reduced risk of heart disease, the world’s most common cause of premature death. In people with type 2 diabetes, cinnamon has been shown to reduce levels of total cholesterol, LDL cholesterol, and triglycerides while HDL cholesterol remains stable.
4. Improves Sensitivity to Insulin
Insulin is a key hormone that regulates metabolism and energy use. Cinnamon can dramatically reduce insulin resistance, helping this vital hormone to do its job. By increasing insulin sensitivity, cinnamon can lower blood sugar levels, which is beneficial for those with type 2 diabetes.
5. Lowers Blood Sugar Levels
In addition to enhancing insulin sensitivity, cinnamon can lower blood sugar levels through several mechanisms, including by slowing the breakdown of carbohydrates in the digestive tract and improving glucose uptake by cells.
6. May Have Beneficial Effects on Neurodegenerative Diseases
Cinnamon has been researched for its potential to protect against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. The 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.
7. May Protect 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.
8. Fights 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.
9. Freshens Breath and Improves Dental Health
The antimicrobial properties of cinnamon may also help improve oral health by killing off bacteria in the mouth, which can help reduce bad breath and prevent tooth decay.
How to Include Cinnamon in Your Diet
Incorporating cinnamon into your diet is easy and beneficial. You can sprinkle cinnamon on your oatmeal, add it to your coffee or tea, blend it into smoothies, or use it in your cooking and baking to not only enjoy its flavor but also reap its health benefits.
While cinnamon is a powerful and beneficial spice, it’s important to consume it in moderation, as too much can lead to adverse effects, particularly in the case of Cassia cinnamon, which contains high levels of coumarin. For most people, a daily intake of 0.5-1 teaspoon of cinnamon is considered safe and beneficial.
