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Cinnamon is a spice derived from the bark of trees belonging to the genus Cinnamon. There are approximately 90 species of cinnamon, with Ceylon cinnamon being the original and most beneficial variety. Cinnamon has been found to offer various health benefits, as demonstrated in a meta-analysis of 40 studies.
One of the key benefits of cinnamon is its antioxidant properties. Antioxidants are substances that can prevent and slow down the damage of cells and tissues, which can lead to oxidative stress, associated with heart disease, neurodegenerative diseases, and cancer. A study conducted on 26 spices showed that cinnamon is more effective than oregano, which is considered a superfood, in terms of antioxidant activity.
Another benefit of cinnamon is its anti-inflammatory effects. Inflammation is a natural response of the body when fighting infections, but it can also cause joint pain in the case of arthritis. Cinnamon has been found to reduce inflammation and provide relief from arthritis symptoms.
Cinnamon has also been found to lower blood sugar levels by slowing down the breakdown of carbohydrates in the digestive tract, thus limiting the amount of glucose that enters the bloodstream. Additionally, it has been found to reduce cravings for carbohydrates and sweets. Cinnamon can also help to reduce ‘bad’ cholesterol levels, providing a protective effect against heart disease.
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In laboratory and animal studies, cinnamon has been found to have anti-cancer effects, although more research is needed in this area. In the meta-analysis of 40 studies on the benefits of cinnamon, it was found that cinnamon consumption can improve cognitive function, learning, and memory. The study, conducted by the members of the Birjand University of Medical Sciences, concluded that further research is needed to investigate the potential of cinnamon to slow down cognitive decline and improve overall brain health.
However, it is important to note that cinnamon consumption must be moderated to avoid harm. Cinnamon contains an ingredient called coumarin, which can have negative effects on the liver and may increase the risk of cancer. According to European guidelines, a safe amount of cinnamon for adults is one teaspoon per day, with an average teaspoon weighing about 2.6 g and containing 6.9-18 mg of coumarin. This could put many adults at risk of liver damage if consumed in large amounts. Cinnamon should be consumed in food or drink, and not dry, as the fiber in cinnamon can lead to aspiration pneumonia.
In conclusion, cinnamon can offer various health benefits, such as reducing oxidative stress, inflammation, blood sugar levels, and cravings, while improving cognitive function, learning, and memory. However, it is important to consume cinnamon in moderation, to avoid harm. If you are taking diabetes medication, it is recommended to consult with your doctor before incorporating cinnamon into your daily routine. If you have an allergy to cinnamaldehyde, it is best to avoid cinnamon or to consult with a doctor before consuming it.
