Include Cinnamon in Your Diet - a Blessing in Disguise

Introduction:

Cinnamon is a spice used in cooking and baking. It has a distinct aroma and is used as a flavoring agent in many foods. Cinnamon is usually found in the inner bark of the trees from the genus Cinnamomum. The main ingredient of cinnamon is cinnamaldehyde, responsible for its aroma and flavor. Cinnamon has its own health benefits and has been used in the medical field for more than a thousand years. It is the second most popular spice in the United States and Europe.

What Are the Types of Cinnamon?

There are two major types of cinnamon: cassia and Ceylon. Cassia is the commonly available cinnamon in grocery stores. Ceylon cinnamon is popularly known as the true cinnamon and primarily grows in Sri Lanka. Cassia is cheaper than the Ceylon type.

What Are the Available Forms of Cinnamon?

Cinnamon is available in powder form or sticks. Cinnamon powder can be adulterated easily. So it is beneficial to buy cinnamon sticks instead of powder. The cinnamon stick can be bought and ground to a powder form before use. Cinnamon is also available as cinnamon essential oil and supplements.

What Are the Benefits of Taking Cinnamon?

• Lowering Blood Glucose Levels: Some studies have shown that cinnamon has an effect on lowering the blood glucose level in type 2 diabetes. Cassia cinnamon has more effect in controlling the blood glucose while Ceylon type is under study. But it does not show any improvement in HbA1c levels. Cinnamon also lowers the cholesterol levels of patients with diabetes. Cinnamon can reduce insulin resistance in people with type 2 diabetes.

• Weight Loss: Cinnamon can help in weight loss by reducing the side effects of eating high-fat foods. Cinnamon alone will not help in effective weight loss. But adding cinnamon to the diet during a weight loss program can help achieve it. One teaspoon of cinnamon contains 1.6 g of fiber. Adding cinnamon to the daily diet will help to reach the fiber goal and gives a feeling of fullness and reduce food intake.

• Lowers Cholesterol: Eating cinnamon powder daily can reduce LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol), thus reducing the risk of heart disease. It improves blood circulation.

• Antioxidant: Cinnamon, when consumed regularly, shows its antioxidant properties. Antioxidants can reduce oxidative stress and help prevent many conditions. It also has antibiotic and anti-inflammatory properties.

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• Against Infections: Cinnamon is useful in preventing dental caries and bad breath. It works against fungal infections also. Cinnamon oil is used to treat respiratory tract infections.

• Relieves Headache: Consuming cinnamon can relieve headaches and reduces many types of pain, including arthritis pain.

• Anticancer Property: Cinnamon reduces the risk of cancer. It also has cancer-treating properties.

• Digestive System: It also has its effects on the digestive system. It helps in healing stomach ulcers caused by Helicobacter pylori. It is also found to be effective during dysmenorrhea (menstrual pain).

• Alzheimer's Disease: An extract that is present in the cinnamon bark can prevent the symptoms of Alzheimer's disease. It also helps in improving motor function in Parkinson's disease.

• Human Immunodeficiency Virus Infection: Research has found that cinnamon bark, shoot, and fruit are effective against HIV.

• Multiple Sclerosis: Cinnamon has an anti-inflammatory effect on the central nervous system, including the brain. Thus they are useful in treating multiple sclerosis.

• Chronic Wounds: A combination of peppermint and cinnamon can promote wound healing and is used as a part of medicine for treating infected chronic wounds.

Cinnamon also has some benefits in the following conditions:

• Common cold.

• Irritable bowel syndrome.

• Loss of appetite.

• Bronchitis.

What Are the Side Effects of Cinnamon?

Cinnamon is usually used in small amounts in food. However, when taken in extremely high doses, it has some effects. There is not a proper set dose of taking cinnamon. Some researchers suggest taking half to one teaspoon of cinnamon every day, which would be about two to four grams. Taking high doses may have some effects.

The common side effects of cinnamon include:

• Both cassia and Ceylon contain coumarin, which can cause liver problems and affect coagulation. Ceylon type has less coumarin. Coumarin plays a role in the production of warfarin which is a blood-thinning drug.

• Excessive use of cinnamon can irritate the mouth and lips, leading to sores or ulcers.

• People allergic to cinnamon can develop redness and irritation in the skin.

• Cinnamon supplements might interact with some medications.

• There is no research to prove the safety of using cinnamon during pregnancy and breastfeeding. So these women and children should avoid taking cinnamon.

• Eating too much cinnamon may cause breathing problems when the fine powder is aspirated. It can cause irritation, coughing, gagging, and trouble breathing.

What Is the Nutritional Content of Cinnamon?

Cinnamon has almost no protein or fat. One teaspoon of cinnamon (2.6 g) has 2.1 grams of carbohydrates, 2 mg magnesium, 26 mg calcium, 2 mg phosphorus, 11 mg potassium, vitamin A, vitamin B, vitamin C, and vitamin K. It also has antioxidants like choline, beta carotene, alpha-carotene, and lycopene.

How to Include Cinnamon in Your Daily Diet?

• It can be used as a regular spice in your food.

• The most common way to eat cinnamon is to sprinkle a small amount over the food, as in toast.

• Mix honey with cinnamon - taking this is useful in cough and sore throat.

• Mix cinnamon powder with your tea, green tea, coffee, etc., and have it every morning. Drinking cinnamon tea can increase the antioxidants in the body and reduce the risk of developing heart disease and cancer.

• Add cinnamon, jaggery, tulsi (basil) leaves, lemon, and mint leaves to boiling water. Allow the water to cool, and then use it as a health drink. Have two to three glasses of this healthy drink every day for best results.

• Cinnamon can be taken during a high carbohydrate meal which will reduce the effect of high sugar levels in the meal.

Conclusion:

Cinnamon is flavored but also has health benefits when added to the diet. It is extremely nutritious and one of the healthiest spices. It has been used medicinally all over the world. It is safe to eat in small amounts. Eating a large amount of cinnamon can have some adverse effects.

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