Evidence-Based Health Benefits of Cinnamon

Evidence-Based Health Benefits of Cinnamon
Cinnamon defined as a spice produced from the inner bark of trees that grow in parts of Southern Asia is a widely valued spice in culinary and medicine. Besides its use in cooking, this spice has attracted a lot of research attention because of its health impact. Ten health qualities of cinnamon are discussed in this article based on available empirical evidence, so that the reader can get an idea about how this spice can help in promoting good health.

1. Anti-Inflammatory Properties

Evidence: They know that chronic inflammation has connections to such diseases as heart disease, diabetes, and cancer. Cinnamon has other things called phytochemicals that reduce swelling and inflammation, and one of them is cinnamaldehyde.

Research Findings: A clinical trial performed in the “Journal of Medicinal Food” established that cinnamon had potent anti-inflammatory impact for type two diabetes patients. Research done in “Molecules” revealed that cinnamaldehyde suppressed inflammation in animals these results can be attributed to the Sheng-Yin factors.

Benefits: Its anti-inflammatory properties mean that cinnamon can decrease the chances of entering chronic diseases and decrease the symptoms of inflammatory diseases such as arthritis.

2. Antioxidant Effects

Evidence: It must also be noted that cinnamon is packed with antioxidants which are beneficial in preserving body cells from free radical effects. Free radical damage is associated with chronic diseases and antioxidants are beneficial in protecting the body’s cells.

Research Findings: The scientific work published in the “Journal of Agricultural and Food Chemistry” pointed out on the ability of cinnamon in exterminating the free radicals in blood much efficiently than any other spices. Cinnamon has an antioxidant capacity due to its rich content of polyphenols, in specifically, flavonoids.

Benefits: Cinnamon also contains antioxidant compounds whereby it reduces oxidative stress lowering the chances of contracting cardiovascular diseases and also eradicates free radicals affecting the body.

3. Improved Blood Sugar Control

Evidence: A number of studies have reported that cinnamon for its ability to affect type 2 diabetes patients’ glycemic control.

Research Findings: Among these, a meta-analysis was published in “diabetes care” focusing on the effects of cinnamon supplementation to decrease fasting blood glucose levels and enhance insulin sensitivity according to the results of former studies. A study presented in the “American Journal of Clinical Nutrition” also determined that cinnamon was a beneficial additive to the diet of diabetic patients since it enhanced glycemic control.

Benefits: Adding cinnamon to one’s diet can help in a management of diabetes by increasing the insulin sensitivity and lowering blood sugar levels, possibly lessening the usage of drugs and contributing to improved metabolic profile.

4. Heart Health Support

Evidence: Circulatory health is paramount and the following are benefits of cinnamon;

Research Findings: Several trials including one done in The American Journal of Clinical Nutrition, have revealed that cinnamon has an affecting effect on total cholesterol, LDL cholesterol and triglycerides. In the case of cinnamon, a piece published in “Nutrition Reviews” revealed some possibilities to help regulate blood pressure and markers of cardiovascular disease.

Benefits: Cinnamon is beneficial to heart health since optimism improves lipid profiles and blood pressure, hence reduces the probability of heart diseases.

5. Antimicrobial Properties

Evidence: Cinnamon has been known to have antimicrobial properties and has been used traditionally and additions studies have evidence it to have effects on pathogens.

Research Findings: Chinese cinnamon in a publication called the “Journal of Applied Microbiology” showed that the essential oil had the ability to check the growth of several types of bacteria, including E. coli and Staphylococcus aureus. Research done in “Food Control” showed that cinnamon extract has anti-Candida activity with Candida species.

Benefits: This property aids in preventing such infections which are major causes of low immunity and sicknesses such as the flu.

6. Cognitive Function Enhancement

Evidence: Recent studies ensuing studies portray that cinnamon is found to have certain positive factors that have links to the mental faculty, such as enhanced memory and cognition.

Research Findings: In “Journal of Alzheimer’s Disease,” it was identified that animals taking cinnamon extract had better memory, brain focus, and memory recall. A clinical investigation published in ‘Nutritional Neuroscience’ indicated that addition of cinnamon to the diet improved attention and several other mental performances in human beings.

Benefits: Since cognition and memory are linked with the brain, it is believed that cinnamon has potential in helping the brain and possibly preventing diseases like Alzheimer’s.

7. Digestive Health

Evidence: Consider the fact that this spice is traditional for enhancing the function of the digestive system and factual data with regard to this matter exist.
Research Findings: A doctor’s-backed experiment in the “The American Journal of Clinical Nutrition” also pointed to the beneficial impact cinnamon has on digestion, in terms of diminishing bloating and flatulence. Furthermore, the study that was carried out in the Phytotherapy Research showed that cinnamon could be of immense benefit to patients suffering from gastrointestinal disorders including Irritable Bowel Syndrome IBS.

Benefits: Cinnamon has found to have properties like anti-inflammatory, carminative, gastrokinetic, and anti-flatulent properties which help in the reduction of bloating and the enhancing of gastrointestinal movements thus improving digestive function in the body.

8. Weight Management

Evidence: In the context of the present literature, cinnamon might have an impact on metabolism and appetite, which seem to be associated with weight change.

Research Findings: The Journal of Nutritional Biochemistry conducted an experiment which proved that cinnamon extract could potentially aid in the control of metabolic processes and lessen fat oxidation in animals. Thus, a study in “Appetite” found that cinnamon may help in suppressing appetite and cravings while helping in weight loss.

Benefits: It has been identified that this spice can improve metabolism and assist in the management of the appetite, which means it can be used in fighting obesity and weight gain effectively.

9. Hormonal Balance

Evidence: There are various effects of hormonal imbalances on different facets of health and the present study shows that Cinnamon has influence on hormonal balance.

Research Findings: Cinnamon has been suggested by a study conducted at the “Journal of Clinical Endocrinology & Metabolism” to enhance hormonal conductivity of women with PCOS, a hormonal irregularity and insulin stubbornness disease.

Benefits: Thus, taking cinnamon helps regulate the levels of hormones, which may eliminate PCOS and other health issues relating to the reproductive system.

10. Anti-Cancer Properties

Evidence: While the conclusions about the existence of cinnamon’s anti-carcinogenic abilities is yet to be made, studies that have been conducted present some interesting results.

Research Findings: Cinnamaldehyde- another compound found in cinnamon was also shown in the “Cancer Research” journal to possess some anti-cancer properties through the process of Apoptosis on Carcinoma cells. A study done on cinnamon that was featured in the “Nutrition and Cancer” magazine proposed that cinnamon could slow down the growth of cancer cells as well as decrease oxidative stress.

Benefits: Although more studies need to be conducted, the findings shed light on the possibility of using cinnamon for cancer prevention and/or treatment.

How to Dietary Intake Cinnamon

To reap the health benefits of cinnamon, consider incorporating it into your daily routine:

– Sprinkle It: Sprinkle ground cinnamon over oatmeal, yogurt or use it as a topping for your smoothie bowls.
– Baking: Employ cinnamon in baked preparations like muffin, cookies or bread, to improve on their taste and offer health qualities.
– Tea and Coffee: Sprinkle cinnamon on tea or on coffee for an additional taste as well as for the nutritious values.
– Savory Dishes: Use cinnamon to enrich the existing flavors: incorporating it into stews, curries and rice.

More to it; Other Practicalities

However, it is equally important for us to look at some aspects and measures and possible precautions with regard to the use of cinnamon in the diet.

1. Types of Cinnamon

There are two primary types of cinnamon commonly used: There are two types of cinnamon; first, Ceylon cinnamon which is also referred to as “true cinnamon” and second; Cassia cinnamon.

– Ceylon Cinnamon: There is also what is known as Ceylon cinnamon, or true cinnamon which is less common than the other, but deemed better. It contains less coumarin which when consumed in high quantities is toxic to the liver of the consumer.

– Cassia Cinnamon: Cassia cinnamon is easier to acquire and usually cheaper in cost than the others. However, it contains more coumarin than green tea and excessive consumption of products containing coumarin can be dangerous to the body.

Recommendation: Choose Ceylon cinnamon if you will use a lot of it regularly or if you do not want to take coumarin in your system.

2. Recommended Dosage

There are no guidelines on the amount of cinnamon that can be safely taken in a day; however, limit of its use is harmless and healthy.

– Daily Intake: Intake taken depends on the dose usually taken in research studies which ranges from one to six grams of cinnamon in a day. Thus, the recommended daily intake of ground cinnamon should not exceed 1-2 teaspoons; that is, it should not exceed 2-4 grams.

Recommendation: Worried, it is better to use cinnamon for the taste of dishes and not for health supplements except if prescribed by a doctor.

3. Mr. B’s Medication Review/Adverse Effects, Interactions and Contraindications

As previously stated, cinnamon is con­sidered safe for the majority of consumers; however, some precautions must be taken regarding its consumption and pharmacologic inter­actions.

– Coumarin Toxicity: High intake of Cassia cinnamon could be toxic to the liver, mainly due to coumarin present in the product. To prevent this, consume less Cassia cinnamon, and instead go for the Ceylon cinnamon.

– Medication Interactions: It should not be used by people on blood-thinning medications or those on diabetes medications. Thus, if you regularly use such medications or suffer from a particular health condition, it is pivotal to seek the help of a healthcare provider.

Recommendation: No interaction between the supplement and any of the medications was mentioned; however, one should closely monitor the intake and if there are side effects or one is worried about the supplement’s interaction with a particular medication, consult a healthcare professional.

4. Choosing Quality Cinnamon

Cinnamon can be of different quality; thus, to obtain the most effective and healthy cinnamon, it is essential to turn to high-quality sources.

– Organic Options: Choose organic cinnamon to minimize on the use of pesticides and other chemicals that may be used on the regular ones.
– Freshness: Introducing cinnamon in ground form can affect the quality of cinnamon that one wants to consume due to oxidation while introducing cinnamon in whole form and then gridding it can prove to be very beneficial. The cinnamon used in this study may have decreased in strength if it was pre-ground prior to the study.

Recommendation: Select the cinnamon from a reputable supplier, and examine it for staleness so that one gets the best quality product.

5. Cinnamon Supplements

Cinnamon capsules are also offered if one has the need for a pill or if they are using supplements for their targeted purpose. Such supplements are mainly in forms of capsules or extracts.

– Supplement Dosage: This depends with the manufacturer’s instructions or one has to consult the relevant doctor with regard to the appropriate amount to use.

Recommendation: Before turning into supplements, it is advised to include whole cinnamon or ground cinnamon in your meals. So, if you opt for supplements, then it is wise to go for only renowned brands with your doctor’s advice.

How to Finally Incorporate Cinnamon into Your Daily Diet

Using cinnamon in everyday practices does not bore the fun part and equally provides the body with many benefits. Here are some creative ways to include cinnamon in your diet:

– Breakfast: Mix cinnamon on your oats, yogurt, or smoothie in the morning to help you kick start your day in the right manner.

– Snacks: Sprinkle cinnamon on the nuts/ seeds to make a good snack and at the same time healthy. Cinnamon can also be used to roast vegetables of your choice so that it can give the food extra flavor.
– Beverages: It is recommended to add a pinch of cinnamon to tea, coffee, or hot cocoa for an enhanced taste. It is useful as a toothpick and as a spice to complement the dish being served for it is made up of cinnamon sticks.

– Cooking and Baking: Cinnamon can be added to dishes that are being brought to the table, stewed or curried dishes, and meat that has undergone marinating. It can also be incorporated into foods such as muffins, cookies, biscuit and bread and the finished product would feel warm.

https://www.healthline.com/nutrition/

Summary

Cinnamon is a versatile spice which has plenty of research supported health benefits. Because the benefits range from anti-inflammatory and antioxidant substances to its effect on blood glucose regulation and the circulation, cinnamon can be quite beneficial as a part of our daily diet. Daily use of cinnamon in foods, seasonings and beverages will also provide this flavor in addition to any health benefits that cinnamon has.

Like other substances that are taken orally and or added to food and diets, the proper use of cinnamon should be taken in moderation and any medication, drug, or health conditions that the user may be having should be communicated with a physician or an expert in the medical field. Use genuine cinnamon, but preferably Ceylon cinnamon and with your physician’s advice in case of any health complications.

In summary, cinnamon performs well in many dishes due to its taste and is a healthy condiment that has medicinal qualities as well. It must also be remembered that cinnamon is a spice which may positively contribute to a man’s nutrition whether being used for cooking, for baking or for a dietary supplement.