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Cinnamon: Health Benefits & Nutritional Profile

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Cinnamon is a powerful spice. It has been used for thousands of years not simply for its aroma, but for its potent medicinal attributes as well. The most significant characteristics of cinnamon are those of its antioxidants. They combat free radicals, which might cause diseases like inflammatory arthritis, dementia, cancer, diabetes, and even age-related macular degeneration.

Types of Cinnamon

Cinnamon results from the inner bark of Cinnamomum verum trees that normally grow in Sri Lanka. It has a sweet and savory flavor. Cinnamon comes in different types, but not all of them are created alike. What distinguishes them is their coumarin content. Coumarin is a natural substance in cinnamon that may induce liver damage. So, when you are taking cinnamon, you must assure it contains as little coumarin as plausible.

There are four varieties of cinnamon – Indonesian cinnamon (contains 2.15 grams of coumarin per kg), Saigon cinnamon (6.97 grams/kg), Cassia cinnamon (0.31 grams/kg), and Ceylon cinnamon (0.017 grams/kg).

Ceylon cinnamon, also perceived as True Cinnamon or Mexican Cinnamon, is the most reliable type of cinnamon. You cannot tell the distinction when you buy cinnamon in powder form. But when you buy cinnamon sticks, the one with the thin layer is Ceylon cinnamon.

You can get your Ceylon cinnamon sticks from Supermarkets or online. You can include them in several dishes – for, they can help you in some marvelous ways.

Benefits Of Cinnamon

1. Cinnamon Has Powerful Antioxidants

Cinnamon is packed with polyphenols, great antioxidants that combat free radicals. Analysis has discovered over 41 protective compounds in cinnamon that can help you.

Among spices, cinnamon contains the most utmost antioxidants. Apart from polyphenols, cinnamon also contains phenolic acid and other flavonoids. Cinnamon also restricts the build-up of nitric oxide in the blood and lipid peroxidation, which can develop the risk of cancer and heart disease, among other conditions.

2. Fights Inflammation In Your Body

The anti-inflammatory characteristics of cinnamon can aid ease of several kinds of swelling. When you use cinnamon along with other spices and food, you can experience a combined anti-inflammatory effect.

3. Protects You From Cancer

Cinnamon is lethal to cancer cells and provokes cancer cell death. It decreases the growth of cancer cells and inhibits them from reproducing. One research done on mice showed impressive results – the spice stimulates enzymes in the colon that detoxify the organ and prevent cancer growth.

Cinnamaldehyde, another bioactive compound also exerts anticancer features. In one study, the volume of tumors in melanoma cancer reduced after the administration of cinnamaldehyde. And the polyphenols in cinnamon offer protection against brain cancer.

4. Boosts Your Heart Health

Cinnamon decreases your bad cholesterol and supports the levels of good cholesterol, thereby limiting heart attacks. This is particularly true in patients with type 2 diabetes. Several animal studies have also shown how cinnamon can decrease blood pressure.

Cinnamon can also decrease the ill effects of a high-fat diet. If you are contemplating to cut fat from your diet, you can start by consuming cinnamon and drastically cutting down on junk. Scientists have found that intake of cinnamon can decrease the number of fat molecules in your body – molecules involved in the fat-storing process.

Cinnamon increases blood circulation as well. This means it enhances the body’s ability to restore itself after damage. This includes the heart tissue as well, which, in this case, can repair itself – thereby preventing a potential heart attack.

5. Lowers Your Blood Sugar Levels

Several small investigations have associated cinnamon intake to reduced blood sugar levels. The spice accomplishes this by decreasing insulin resistance. But don’t take cinnamon without speaking to your doctor if you also have liver issues.

The antioxidants in cinnamon help in a huge way. They decrease oxidative stress, which can contrarily make diabetes worse. Oxidative stress is a significant contributor to type 2 diabetes.

Despite cinnamon being excellent for diabetics, the studies offer mixed results. We recommend you speak to your doctor before using this spice for treating your condition.

6. Cinnamon Improves Your Digestive Health

The oils in cinnamon have strong antimicrobial characteristics. These fight bacteria that cause infections in the digestive tract. The antifungal qualities of cinnamon even treat candida in the digestive tract.

Cinnamon essential oil promotes nutrient absorption in the gut. This not only enhances gut health but also adds to your overall well-being. You can add a dash of the essential oil to your morning tea and sip on it.

7. Improves Your Dental Health

Cinnamon can alleviate toothache. Study shows how this spice can heal toothaches and oral infections and even eradicate bad breath.

Biting on a cinnamon stick or rinsing cinnamon water (a pinch of cinnamon in plain water) can refresh your breath.

8. Treats Your Sore Throat

Thanks to the antibacterial characteristics and antioxidants in cinnamon, the spice can soothe a sore throat. You can just add a teaspoon of cinnamon powder to your morning tea – that must give you comfort.

9. Cinnamon Enhances Your Skin Health

Cinnamon works excellent in healing acne. The antibacterial properties of the spice help eradicate the bacteria that cause acne.

All you need to do is use an easy cinnamon face mask. Mix three tablespoons of honey with a teaspoon of cinnamon. Whisk the mixture into a thick paste and apply to your face. While the cinnamon fights the harmful bacteria, the honey reduces the redness and restores your skin’s moisture.

Leave this mask on for about 10 minutes (or until it starts to burn) and wash your face with cool water. Pat dry.

Cinnamon also draws blood to the skin surface, causing minor plumping. You can use this to get rid of fine lines. Mixing three drops of cinnamon essential oil with a couple of tablespoons of petroleum jelly and applying to your face can help.

Cinnamon can help you get plump lips too! Adding a little Vaseline to your lips and tapping a pinch of cinnamon on top can work miracles. Just rub the mixture on for a few seconds and allow it to sit for a minute. You might endure a tingling sensation. Add another coat of Vaseline, and you are good to go.

Tip: Never apply cinnamon alone directly to your skin. It can cause irritation.

10. Helps In Hair Growth

Though the study is less, some credible references suggest cinnamon may increase your hair growth. It achieves this by promoting circulation in your scalp. Applying the cinnamon paste to your scalp can help.

For the paste, all you need is half a cup of olive oil and a teaspoon each of cinnamon and honey. Pour the olive oil into a saucepan and put it over the stove. Warm the oil to a lukewarm temperature and then remove it from the flame. Now, pour it into a bowl and add the cinnamon and honey. Mix well. Using a brush applicator, apply this mixture to your scalp. Work from the back to the front of your scalp. Leave the paste on for 15 minutes, post which you can shampoo and condition your hair as usual.

Apply this paste once a week for better hair growth and reduced hair fall.

Nutritional Profile Of Cinnamon

Calorie Information
Amounts Per Selected Serving %DV
 Calories 19.1(80.0 kJ) 1%
From Carbohydrates 17.8(74.5 kJ)
 From Protein 0.8(3.3 kJ)
From Fat 0.6(2.5 kJ)
 From Alcohol 0.0(0.0 kJ)
Total Carbohydrate 6.2 g 2%
Dietary Fiber 4.1 g  16%
  Starch  ~
Sugars  0.2 g
  Vitamin A 22.9 IU  0%
  Vitamin C 0.3 mg 0%
  Vitamin E 0.2 mg  1%
  Vitamin K 2.4 mcg  3%
 Vitamin D  ~ ~
Thiamin  0.0 mg  0%
Riboflavin 0.0 mg 0%
 Niacin 0.1 mg 1%
 Vitamin B6  0.0 mg 1%
 Folate 0.5 mcg 0%
 Vitamin B12 0.0 mg 0%
 Pantothenic Acid 0.0 mg 0%
 Choline  0.9 mg
 Betaine 0.3 mg
 Sodium 0.8 mg 0%
 Potassium 33.4 mg 1%
 Calcium 77.7 mg  8%
 Iron 0.6 mg  4%
 Magnesium 4.7 mg 1%
 Manganese 1.4 mg 68%
 Phosphorus 5.0 mg  0%
 Zinc 0.1 mg 1%
Copper 0.0 mg  1%
 Selenium 0.2 mcg  8%
  Flouride ~

How To Take Cinnamon

As Cinnamon Powder

You can use the powder in cooking. Just add a pinch of it while preparing your favorite dish. You can even add the spice to your morning oatmeal.

As Supplements

You can use cinnamon supplements as well. Just ensure you check with your health care provider or nutritionist about the right brand and safety.

As A Liquid Concoction

Add a pinch of cinnamon to plain hot water and drink it up. You can even add a few drops of lemon. Adding a pinch of cinnamon to your morning tea or coffee also helps.

What Are The Side Effects Of Cinnamon?

May Cause Liver Damage

As discussed, coumarin in cinnamon can damage the liver. Ceylon cinnamon is the favored choice as it holds the least amount of coumarin by weight. If you have liver issues, it is best to stay away from cinnamon altogether.

Issues During Pregnancy And Breastfeeding

Though cinnamon is safe when taken in normal amounts, an overdose of it can cause issues. Stay safe and avoid its use if you are pregnant or breastfeeding.

Low Blood Sugar And Low Blood Pressure

Cinnamon can lower blood sugar and blood pressure levels. If you are taking medicines for any of these conditions, verify with your doctor. They might modify your dose accordingly.

Issues During Surgery

Cinnamon may conflict with blood sugar and blood pressure control throughout or after surgery. Hence, avoid taking cinnamon at least two weeks before a scheduled surgery.


You apparently thought cinnamon works exceptional for its aroma alone. But this post sure would have changed that. Start including cinnamon in your diet today. A pinch would do!

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