What is Cinnamon Good For?

Cinnamon is a spice obtained from the inner bark of several tree species from the genus Cinnamomum. The bark is peeled and laid in the sun to dry, where it curls up into rolls known as cinnamon sticks. Cinnamon is also available in powdered form.

Cinnamon has a pleasant flavour and warm smell and is mainly used as an aromatic condiment and flavouring additive in a wide variety of cuisines. The aroma and flavour of cinnamon derive from its essential oil and principal component, cinnamaldehyde, as well as numerous other constituents including eugenol, which are responsible for its beneficial health effects.

There are two main types of cinnamon:

• Ceylon cinnamon: which comes from Sri Lanka and is also known as “true” cinnamon, and
• Cassia cinnamon: this is the variety most commonly found in supermarkets.

The Cassia variety contains high levels of coumarin; this is a compound which is harmful in high doses. The Ceylon variety is therefore preferred as it has much lower levels of coumarin.

Nutritional Content

Ther health benefits of cinnamon are immense and it is frequently used in Chinese herbal medicine. The principal component of cinnamon is cinnamaldehyde which has antiviral, antibacterial and antifungal properties.

Cinnamon also contains large amounts of polyphenol antioxidants which have been found to have anti-inflammatory effects. In addition, cinnamon also has prebiotic properties which promote the growth of beneficial gut bacteria and help suppress the growth of pathogenic bacteria.

Cinnamon also contains high levels of manganese and small amounts of calcium and fibre.

Manganese is a trace mineral which is an enzyme cofactor for processes involving energy production and the immune response. It is part of the antioxidant enzyme superoxide dismutase which helps neutralise free radicals.

Health benefits of Cinnamon

The potential health benefits of cinnamon include:

1. High levels of antioxidants

Cinnamon contains powerful antioxidants such as cinnamaldehyde and various polyphenols. Antioxidants are substances which neutralise free radicals in the body. Free radicals can be produced in the body as a result of metabolic processes or may be present in environmental pollutants such as cigarette smoke. These harmful compounds can cause oxidative stress which damages the cells (including the DNA) and may lead to premature aging and many chronic diseases such as heart disease, dementia and cancer. Therefore, antioxidant-rich spices such as cinnamon may play a role in protecting people from free radical damage.

The antioxidant activity of cinnamon is so powerful that it can be used as a natural food preservative. In fact, it has greater antioxidant activity than many well-known superfoods including garlic.

2. Powerful anti-inflammatory properties

Studies have shown that cinnamon and its antioxidants have strong anti-inflammatory properties. Inflammation is important as it helps the body to repair damage caused by injuries or infections and is involved in the proper functioning of the immune system. However, long-term or chronic inflammation must be controlled as it is involved in most chronic conditions such as heart disease and cancer.

Cinnamon blocks inflammatory molecules such as arachidonic acid and TNF-alpha, thus reducing unnecessary inflammation and preventing inflammation-related diseases. It has been shown to reduce swelling, prevent blood platelets from aggregating and may block certain substances associated with abnormal cell growth and thereby lower the risk for disease.

3. Antimicrobial properties

Cinnamon has been used for centuries to prevent food spoilage as cinnamaldehyde can kill various bacteria, viruses and fungi. Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi, and it can also inhibit the growth of certain bacteria including listeria, salmonella, staphylococcus and E. coli.

A natural hand sanitiser containing large amounts of cinnamon combined with various oils can be made.

4. Cardioprotective effect

Various studies have shown that cinnamon may reduce the risk of cardiovascular disease: in fact, half a teaspoon daily is sufficient to improve blood markers in type 2 diabetics.

The polyphenol cinnamate, found in cinnamon, inhibits hepatic HMG-CoA reductase activity. This liver enzyme is involved in cholesterol production and so its inhibition leads to reduced cholesterol formation. Cinnamon has been shown to lower LDL (bad cholesterol) levels and raise HDL (good cholesterol) levels, suggesting it may benefit heart health.

There is also some evidence to suggest that the consumption of cinnamon is associated with a short-term reduction in blood pressure. Although the evidence is hopeful, it would be premature to recommend cinnamon for blood pressure control until a comprehensive randomised controlled trial involving a larger number of patients has been carried out.

5. Blood sugar and type 2 diabetes

Cinnamon has been shown to improve glycaemic control and support the management of type 2 diabetes. Studies on type II diabetics have shown that even less than 1/2 a teaspoon of cinnamon daily for 4 months reduces blood glucose levels.

Insulin is a hormone which reduces the blood glucose level by stimulating the uptake of glucose in to the muscles and cells, and the conversion of glucose in to glycogen in the liver. In type 2 diabetes insulin resistance is seen. This is when there is reduced activity of insulin at its receptors. Cinnamon reduces the blood glucose level by improving the effectiveness of insulin by increasing insulin sensitivity, by slowing the breakdown of carbohydrates in the digestive tract thus decreasing the amount of glucose that enters the bloodstream after a meal, and by improving glucose uptake by the cells.

In a study, it was shown that eating rice pudding flavoured with cinnamon spiked blood sugar levels much less than bland rice pudding. In fact, various human studies have confirmed that cinnamon can lower fasting blood sugar levels by 10–29%.

6. May help reduce the risk of cancer

Several studies have been conducted concerning the potential use of cinnamon in cancer prevention and treatment. They have shown that cinnamon may slow tumour growth as it inhibits the function of a molecule called NF-kappaB which activates many cancer causing genes. It also blocks proteins which enable cancers to enter the blood supply and thus spread throughout the body. Cinnamon actually appears to be toxic to cancer cells causing cell death; in fact, it appears to be especially active against cervical cancer cells.

7. Digestive discomfort

Cinnamon is renowned for its digestive, antimicrobial and anti-inflammatory properties and has been used to relieve gastrointestinal problems for centuries. In traditional Ayurvedic medicine cinnamon bark oil is used to treat flatulence and digestive imbalance. It is believed that the warmth of cinnamon increases blood flow and improves blood oxygen levels to help fight off illness. To alleviate digestive symptoms cinnamon is taken as part of a hot drink (much like a tea).

8. Boosts Cognition

Animal studies with cinnamon have shown that it may improve memory and brain function by reducing oxidative stress in the brain. Cinnamon prevents the accumulation of tau in the brain; this is a protein which is present in high levels in dementia sufferers. Cinnamon may also be beneficial in Parkinson’s disease as it may protect dopaminergic neurons, maintain normal neurotransmitter levels and improve motor function.

A small study in humans demonstrated that the mere scent of cinnamon improved cognitive function. Larger studies are required to confirm these potential beneficial effects.

9. May Help Regulate the Female Hormonal Cycle

A small study conducted in New York showed that cinnamon improved menstrual regularity in women with polycystic ovarian syndrome (PCOS). Larger trials should be conducted but the findings are very interesting given the link between insulin resistance and PCOS and cinnamon’s positive effects on insulin function. The study also showed that cinnamon may help relieve menstrual cramps.

10. May Stimulate Hair Growth

While no large-scale studies have been conducted, some scientists insist that cinnamon can actually help the hair grow as it stimulates blood flow to the hair follicles, boosting the circulation the hair needs to grow. The following paste can be made: mix 1 tablespoon of ground cinnamon with 1 tablespoon of honey and about a cup of olive or coconut oil to form a paste. Apply this to the scalp, let it sit for 10 minutes, then use a gentle shampoo to wash it off.

11. May Prevent or Treat Acne

Due to its anti-microbial properties cinnamon can kill acne-causing bacteria. A great-smelling acne mask can be easily made by simply combining 3 tablespoons of honey with 1 tablespoon of ground cinnamon to form a paste. This should be left on the skin for 10 minutes before being washed off.

12. May Freshen Breath

Due to its anti-microbial properties cinnamaldehyde kills the oral bacteria which cause bad breath. Cinnamon flavoured toothpaste can be purchased or, alternatively, a cinnamon mouthwash can easily be made by boiling 5 cinnamon sticks in 1 cup of water for 5 minutes.

Adverse Effects

Cinnamon is generally safe to consume in small to moderate amounts as a spice but eating too much may cause potentially dangerous side effects. This mostly applies to Cassia cinnamon as it’s a rich source of coumarin. Ceylon cinnamon contains only trace amounts of coumarin but excessive intake should still be avoided. The effects of too much cinnamon include liver damage, increased risk of cancer, mouth sores, low blood sugar levels and breathing problems if it gets into the lungs. In addition, it can interact with certain medicines.

How to store and use

Cinnamon needs to be kept in an airtight container in a dark place. Cinnamon sticks last for about a year but ground cinnamon will start to lose flavour after a few months.

Summary

Cinnamon is one of the most delicious and healthiest spices which has been used for centuries. As well as being widely used in cookery, the health benefits of cinnamon are well known, including relieving menstrual cramps, preventing acne and freshening the breath. Studies have shown that it can prevent or treat various conditions such as cancer and diabetes as well as improving cognitive functions and having a cardioprotective effect.