7 Proven Health Benefits of Cinnamon

Cinnamon also known as dalchini is a highly delicious spice, that has been used for more than 2000 years, for it amazing health benefits and of course it's flavours. Even modern science has now confirmed what people have known for ages.

Cinnamon comes From the inner bark of the Cinnamomum tree and is made by cutting the stem and then extracting the woody part. Once the bark dries up, it forms strips that curl into rolls that we know as cinnamon sticks. 

These amazing flavouring sticks are proven to have some amazing properties like antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties, and that they might offer protection from cancer and cardiovascular disease, among other conditions. [1]

The distinct smell and flavor of cinnamon are due to the oily part, which is very high in the compound cinnamaldehyde. You can have this delicious spice in almost every thing from a simple bowl of oats to your favourite cup of coffee. 

If you needed any more reason to sprinkle cinnamon onto your oats or over your latte. Read on to know them all.

Here are 7 health benefits of cinnamon that are supported by scientific research.

Type Of Cinnamon

There are two main types of cinnamon: [2]

• Ceylon cinnamon: Also known as “true” cinnamon. It is known to have lighter, brighter citrus taste. This variety is more expensive and less toxic to the liver because it’s much lower in coumarin (a natural constituent that promotes blood thinning).
• Cassia cinnamon: The more common variety today and what people generally refer to as “cinnamon", It offers a stronger and hotter taste than Ceylon cinnamon. These are easily available and are commonly used by almost everyone.

1. Cinnamon Is Packed With Antioxidants

Anti-oxidants are plant compounds that helps fight oxidative damage caused by free radicals. The good news is cinnamon is packed with some amazing anti-oxidants, such as polyphenols. [3] [4] [5]

According to a study, which compared the antioxidant activity of 26 spices, discovered that cinnamon came in at number one. [6]

These antioxidants are known to prevent certain chronic diseases like cancer and cardiovascular disease. Additionally cinnamon can be used as a natural food preservative. [7]

2. Cinnamon May Protect Against Cancer

Cancer is second leading cause of death, it is characterized by uncontrolled cell growth. Here's a good new cinnamon may help prevent cancer. Several test-tube and animal studies, which suggest that cinnamon extracts may protect against cancer. [8] [9] [10] [11] [12]

According to a study from The University of Arizona, cinnamaldehyde, the compound in cinnamon, that makes it smell so good could prevent some cancers. [13]

Another  2015 study  in mice found that cinnamaldehyde helped the animals' cells protect themselves against exposure to a carcinogen through detoxification and repair. [14]

These results were obtained from test-tube studies. Studies on live human subjects to confirm these results are still underway.

3. Cinnamon May Cut the Risk of Heart Disease

Medics all over the world are in the frontline in the fight against cardiovascular disease. Researches have found that cinnamon may help reduces LDL or bad cholesterol and then stabilizes your HDL or good cholesterol, thereby increasing the health of your heart. [15]

In 3 clinical trials on over 200 people with type 2 diabetes or metabolic syndrome, found that cinnamon supplementation lowered blood pressure and improved blood lipid profile (by reducing triglycerides, total cholesterol and LDL cholesterol, while increasing HDL cholesterol). [16] [17]

In a 2014 study, rats that received long-term treatment involving cinnamon and aerobic training had better heart function than those that did not. [18]

4. Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect

High blood sugar level can lead to diabetes, however several studies have found that cinnamon may help reduces insulin resistance  and controlling type-2 diabetes. It may function like insulin (insulin mimic), thus helping lower blood sugar levels. [19] [20] [21] [22]

Several human studies have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by 10–29%. [23] [24] [25]

However, according to the National Center for Complementary and Integrative Health (NCCIH), a 2012  review, cinnamon have no effect on lowering levels of glucose or glycosylated hemoglobin A1c - which are long-term measures of blood glucose control — in people with type 1 or type 2 diabetes.  [26]

5. Cinnamon Improve Oral Health 

Did you ever notice that a lot of toothpastes have a cinnamon taste?  The reason is simple cinnamon may help improve your oral health. 

According to a clinical trial on 105 healthy people, found that mouthwash with cinnamon was almost as effective as a conventional antimicrobial (chlorhexidine gluconate) at reducing plaque and preserving gum health. [27]

Several other studies have found that cinnamon may help prevent tooth decay and plaque by reducing the oral bacteria that cause both. [28]

6. Cinnamon Help Weight Lose

Several studies have found that cinnamon may help reduce weight. Cinnamon has blood-thinning properties that are useful in reducing the risk of blood clots and keeping circulation healthy, this lead to a higher metabolic rate then the excess weight is kept off.

In a study on women with polycystic ovarian syndrome lost weight after taking cinnamon capsules for 8 weeks in a trial on 84 women. [29]

Several animal studies have found that, cinnamon blocked the absorption of carbohydrates in animals. [30] [31]

7. Other Health Benefits Of Cinnamon.

Here are additional 7 benefits of cinnamon.

• Cinnamon Promotes Blood Circulation
• Cinnamon Helps Relieves Congestion
• Cinnamon Prevent/Treat fungal Infections
• Cinnamon May Help Reduce Inflammation
• Cinnamon Help Fight HIV Virus
• Cinnamon Improves Memory
• Cinnamon Help Treat Cold

How To Add Cinnamon In Your Diet

Now that you know these amazing benefits of cinnamon, here are some easy (and delicious!) ways you can sprinkle more cinnamon in your life for increased health and wellness:

Cinnamon can be used in milk, coffee, tea, oatmeal, toast, or yoghurt. You can also add a bit of cinnamon to butter or cheese you use in cooking for a unique and interesting taste experience. Further these can also be used in smoothies .

Here's a simple recipe you can try right now.

Creamy banana with cinnamon punch

Nutrition

Calories: 254kcal  |  Carbohydrates: 51g  |  Protein: 8g  |  Fat: 3g  | Cholesterol: 2mg  |  Potassium: 568mg  |  Fiber: 6g  |  Sugar: 33g  

Ingredients: 

• 1 frozen banana broken into about 4 pieces
• 3 medjool dates pitted
• 1/4 cup old fashioned oats
• 1/2 tsp ground cinnamon
• 1 tsp chia seeds (optional)
• 1 tsp pure vanilla essence
• 1 cup milk of choice  (plant based or dairy)
• 1/2 cup Greek yogurt or non-dairy yogurt of choice

Procedure: 

Throw all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

No doubt that cinnamon is one of the most delicious and healthiest spices on the planet. It can not only help lower blood sugar levels and reduce the risk of heart disease but also provide with these amazing benefits.  

Adding these sweet and spicy sticks in your diet may surely help avail all these amazing benefits of cinnamon. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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