Cinnamon: Advantages for Health and Nutritional Info
Cinnamon: Advantages for Health and Nutritional Info
Cinnamon, derived from the branches of trees in the Cinnamomum family, has been in use since 2000 BC in Ancient Egypt, where it was highly regarded. In the medieval era, physicians utilized it to treat illnesses such as coughs, arthritis, and sore throats. Today, it ranks second to black pepper in popularity among spices in the United States and Europe.
Cinnamon is available in various forms, such as powder, whole bark pieces, or essential oil, with cassia and Ceylon being the main types. These two variants differ in their nutritional profiles.
Some research suggests that cinnamon possesses antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties, and may offer protection against cancer and cardiovascular disease. Nevertheless, more substantial evidence is required to establish these health benefits.
This article investigates the potential health advantages of various types of cinnamon and ways to incorporate them into one's diet.
Advantages
Recent findings suggest certain potential health advantages of cinnamon, including:
Combating fungal infections
Cinnamon oil has shown efficacy against specific types of fungal infections.
A 2016 study found that cinnamon oil was effective against a bloodstream-affecting strand of Candida. This could be due to its antimicrobial properties. If further research corroborates these results, cinnamon oil could play a role in treating such infections.
Modifying blood sugar levels
Animal studies have indicated that cassia cinnamon may lower blood sugar levels. A 2015 review mentioned that after 60 people with type 2 diabetes consumed up to 6 grams of cinnamon daily for up to 4 months, they showed decreased serum glucose, triglycerides, low-density lipoprotein cholesterol, and total cholesterol levels.
However, according to the National Center for Complementary and Integrative Health (NCCIH), a 2012 study failed to prove that cinnamon aids in lowering glucose or glycosylated hemoglobin A1c levels in individuals with type 1 or type 2 diabetes.
Another small-scale study assessed the impact of cinnamon, calcium, and zinc on blood pressure management in people with type 2 diabetes. The results did not display that this treatment had any effect.
To learn which foods are suitable for people with diabetes, click here.
Preventing Alzheimer's disease
Some animal studies have suggested that cinnamon could help prevent Alzheimer's disease. According to the Journal of Alzheimer's Disease, an extract called CEppt, present in cinnamon bark, may possess properties that prevent symptoms from developing.
Mice who received the extract experienced a decrease in Alzheimer's symptoms, such as amyloid plaques, and improvements in their cognitive abilities. If further research confirms its efficacy, this extract — but not necessarily whole cinnamon — may be useful in developing treatments for Alzheimer's.
Offering HIV protection
In 2000, a study on Indian medicinal plant extracts found that cinnamon may help protect against HIV. Scientists tested 69 extracts in a lab, and cinnamon bark and cinnamon shoot and fruit were the most successful in reducing HIV activity.
In a 2016 lab test, scientists discovered that a cinnamon extract exhibited anti-HIV activity. While this doesn't mean that foods containing cinnamon can treat or prevent HIV, cinnamon extracts could eventually become part of HIV treatment.
Preventing multiple sclerosis
Researchers have examined cinnamon for its potential impact on multiple sclerosis (MS). In an animal study, mice that received a cinnamon powder and water mixture exhibited anti-inflammatory effects on the central nervous system, including specific brain areas.
Studies have also suggested that cinnamon may protect regulatory T cells (Tregs), which regulate immune responses. People with MS appear to have lower Tregs levels than those without the condition. In a mouse study, cinnamon treatment prevented the loss of certain Tregs-specific proteins.
Scientists have also found that cinnamon treatment restored myelin levels in mice with MS. Myelin damage is a characteristic feature of MS. More research is being conducted to explore cinnamon's potential in MS treatment.
To get some diet tips for people with MS, read this article.
Reducing the effects of high-fat meals
Research from 2011 suggests that diets rich in "antioxidant spices," including cinnamon, may help minimize the body's negative reactions to consuming high-fat meals.
Six participants consumed dishes containing 14 grams of a spice blend. Blood tests discovered an increase in antioxidant activity by 13%, a fall in insulin response by 21%, and a reduction in triglyceride levels by 31%.
Treating and healing chronic wounds
A 2015 study revealed that scientists have developed a method to encapsulate antimicrobial compounds from peppermint and cinnamon into tiny capsules capable of both destroying bacterial biofilms and promoting healing.
In this way, peppermint and cinnamon could become components of a medication for treating infected wounds.
Lowering the risk of cardiovascular disease
Various compounds in cinnamon may benefit cardiovascular health. For example, cinnemaldehyde has been shown to lower blood pressure in an animal study.
In a 2014 study, rats that underwent long-term treatment involving cinnamon and aerobic exercise demonstrated improved heart function compared to those that did not receive such treatment.
Is there any food that helps reduce blood pressure? Discover the answer here.
Preventing cancer
Research suggests that cinnamaldehyde may possess antitumor and anticancer properties.
In this particular study, mice with cancer were administered an extract of cinnamon and cardamom. Analyses revealed lower levels of oxidative stress in the melanoma cells of the treated mice.
What other facets of cancer are connected to diet? Unveil the truth here.
Other benefits
Some individuals use cinnamon as a supplement to alleviate various health issues such as digestive problems, diabetes, loss of appetite, and bronchitis.
However, as reported by the NCCIH, scientific evidence does not substantiate the use of cinnamon for any health conditions.
Nutrition
A single teaspoon (2.6 g) of ground cinnamon contains:
- energy: 6.42 calories
- carbohydrates: 2.1 g
- calcium: 26.1 mg
- iron: 0.21 mg
- magnesium: 1.56 mg
- phosphorus: 1.66 mg
- potassium: 11.2 mg
Additionally, it contains trace amounts of vitamins B and K, as well as antioxidants such as choline, beta-carotene, alpha-carotene, beta-cryptoxanthin, lycopene, lutein, and zeaxanthin.
Antioxidants can minimize oxidative stress and may help prevent cancer, type 2 diabetes, and numerous other conditions.
Given that people typically consume only small amounts of cinnamon in their diet, the nutrients it contains will not significantly impact their nutritional intake.
Types
Cinnamon comes from the bark of a tree and can be utilized in stews, desserts, and other dishes in its whole or ground form (e.g., in cakes or on buns).
Cinnamon is categorized into two main varieties: Ceylon cinnamon (Cinnamomum verum) and cassia, or Chinese, cinnamon (Cinnamomum aromaticum).
Ceylon cinnamon originates from Sri Lanka and is often referred to as "true cinnamon," while cassia cinnamon hails from southern China and is more affordable than Ceylon cinnamon.
Ceylon cinnamon is quite expensive, and most food products in the United States, such as sticky buns and breads, typically contain the less costly cassia cinnamon.
Dietary tips
Cinnamon can be incorporated into both sweet and savory dishes due to its distinctive aroma, which is derived from cinnamaldehyde.
To include cinnamon in your diet:
- Replace sugar with a pinch of cinnamon on your oatmeal.
- Add cinnamon to cakes, cookies, breads, and applesauce.
- Serve a waffle with cinnamon and apple for a low sugar dessert.
Discover more tips for using cinnamon powder here.
Feel free to try these recipes:
- Creamy butternut squash with cinnamon soup
- Keralan chicken curry
- Moroccan orange and cinnamon dessert salad
Side effects
Consuming moderate amounts of cinnamon as a spice or supplement is generally safe for most individuals in the short term.
However, cinnamon contains coumarin, a natural flavoring that can contribute to liver damage and affect coagulation if consumed in excessive amounts. As a result, individuals are advised to consult their doctor before incorporating cinnamon or cassia into their diet if they:
- take anticoagulants or other medications
- have diabetes
- have a liver condition
Cassia cinnamon powder, a common ingredient in many U.S. foods, has more coumarin than Ceylon cinnamon powder.
A 2010 German study revealed that coumarin content varies widely, even in samples of cinnamon from the same tree. Cassia cinnamon was found to have particularly high coumarin levels.
It is important to remember that cinnamon should never be used as a substitute for medical treatments for health conditions.
Cinnamon can be obtained as both a supplement and a spice. While supplements may impact health and disease, they are not regulated by the Food and Drug Administration (FDA), raising concerns about quality, purity, and potency. As always, consult your doctor before using supplements.
Can supplements improve cognitive ability? Explore the facts here.
- Some research indicates that cinnamon may provide protection against HIV due to its antimicrobial properties, as suggested by a 2000 study on Indian medicinal plant extracts and a subsequent 2016 lab test.
- A 2016 study found that cassia cinnamon, a type of cinnamon, may help lower blood sugar levels in people with type 2 diabetes by decreasing serum glucose, triglycerides, LDL cholesterol, and total cholesterol levels. However, a 2012 study by the National Center for Complementary and Integrative Health (NCCIH) failed to provide evidence that cinnamon aids in lowering glucose or glycosylated hemoglobin A1c levels in individuals with type 1 or type 2 diabetes.
- A 2006 article published in the Journal of Affective Disorders suggested that cinnamon may have beneficial effects on people with bipolar disorder due to its antioxidant properties, which could help reduce inflammation in the brain. However, more research is needed to confirm these findings.
- Pre-exposure prophylaxis (PrEP), a medication used to prevent HIV transmission, may be more effective when taken in combination with other nutrition interventions, such as eating a balanced diet and maintaining a healthy weight. While cinnamon itself does not prevent HIV transmission, maintaining a healthy weight and diet can contribute to overall health and potentially improve the effectiveness of PrEP.