Cinnamon, derived from the bark of trees belonging to the Cinnamomum genus, has been a prized spice for centuries. Once considered a rare commodity fit for royalty, cinnamon has built a reputation for its versatility, stretching from culinary uses to traditional medicine. Today, 70% of the world's cinnamon supply comes from Indonesia and China, making it readily available and affordable. This article explores the potential health benefits of cinnamon and provides practical tips on how to incorporate this multifaceted spice into your daily life.
What is Cinnamon?
Cinnamon is a spice made from the inner bark of trees. The bark is peeled, laid in the sun to dry, where it curls into rolls known as cinnamon sticks. Cinnamon is also available in powdered form. The spice has a pleasant flavour and warm smell, making it popular for cooking, especially in sweet bakes and curries.
Types of Cinnamon
There are four main types of cinnamon commercially available:
- Cassia: Commonly used in the USA, Cassia cinnamon is often called Chinese cinnamon and is predominantly sourced from Indonesia in Southeast Asia. It is identified by its dark red-brown hue and thick-skinned sticks. Cassia has a spicier, more robust flavor.
- Saigon: A subspecies of Cassia cinnamon, Saigon comes from Vietnam and has a pungent, spicy taste. Due to its high levels of volatile oil content, this cinnamon has the most pronounced flavor, often described as peppery and strong.
- Korintje: Another subspecies of the Cassia tree from Indonesia, Korintje cinnamon features a thick, light red-brown skin and a milder flavor compared to other cinnamon types.
- Ceylon: Native to Sri Lanka, Ceylon cinnamon has a light-brown color and a delicate aroma. Also called "true cinnamon," it is a great addition to various products but is not as readily available as Cassia cinnamon in the USA.
When buying ground cinnamon, you can recognize the variety by its color and taste: Cassia is dark red-brown and spicy, while Ceylon is light brown and mildly sweet.
Health Benefits of Cinnamon
Cinnamon boasts a range of potential health benefits, supported by both traditional uses and emerging scientific research.
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Antioxidant Properties
Like other spices, cinnamon contains plant compounds called polyphenols that have protective, antioxidant properties. Cinnamon is loaded with powerful antioxidants, including polyphenols. These compounds provide many of cinnamon's health benefits and support its role as a preservative in food preparation. The antioxidant effects of cinnamon are so powerful that it can even be used as a natural food preservative.
Anti-Inflammatory Effects
The antioxidant compounds in cinnamon contribute towards its anti-inflammatory effects. As we age, chronic inflammation is heavily involved in the progression of many age-related diseases. Studies show that this spice and its antioxidants have potent anti-inflammatory properties.
Consuming cinnamon could help treat certain types of pain and headaches. Because of its powerful promotion of blood circulation, it has the ability to both prevent joint paint and push circulation to the joints and fight systemic inflammation.
Anti-Bacterial and Anti-Fungal Properties
Cinnamon is thought to have many medicinal and soothing properties and is used frequently in Chinese herbal medicine. The distinctive smell and flavor of cinnamon derive from the essential oils contained in the bark, called cinnamaldehyde. Cinnamaldehyde appears to be useful in protecting against bacterial and fungal infection. Cinnamon fights impurities in skin tissue + bad breath with its antibacterial properties. The same anti-bacterial, antioxidant and antifungal properties that benefit the inside of your body have a place in your skincare system for the outside, too! Just mix some coconut nectar and sugar with cinnamon and you’ve got yourself a cinnamon scrub! You could also substitute the coconut nectar and sugar for honey. For every 3 table spoons of honey used, use 1 tablespoon of ground cinnamon for your mixture. Cinnamon is also the oldest home remedy for bad breath. The essential oils contained in a single stick are enough to kill the bacteria in your mouth that’s causing the smell! Just mix a spoonful of ground cinnamon with some room-temperature or warm water, gargle for a couple mins and you’re set!
Anti-Viral Properties
Some research suggests cinnamon may also be protective against certain viruses, including influenza and mosquito-derived Dengue fever. Cinnamon extracted from Cassia varieties is thought to be beneficial against HIV-1, the most common strain of HIV in humans.
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Blood Sugar Management
Cinnamon has a reputation for helping manage blood sugar. It appears to do this by a number of different mechanisms, including managing the amount of glucose that enters the bloodstream. Cinnamon has been shown to decrease the amount of sugar that enters your bloodstream after a meal. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in your digestive tract. A compound in cinnamon may mimic the effects of insulin to improve the uptake of sugar into the cells. Human trials are promising and suggest cinnamon may have a moderate effect on lowering fasting blood sugar levels in diabetics with poor blood sugar control.
Insulin Sensitivity
Insulin is the hormone involved in transporting blood sugar from our blood to the cells where we need it, this means it plays an important role in regulating our metabolism and energy levels. Consistent consumption of cinnamon may reduce blood pressure. As we age we may become resistant to the effects of insulin and this has the potential to disrupt blood sugar balance and over time lead to type 2 diabetes. While more research is needed it does appear that extracts from cinnamon mimic the action of insulin and potentially reduce the risk of insulin resistance. Cinnamon has also been shown to significantly increase sensitivity to the hormone insulin, which may improve blood sugar control.
Brain Health
Conditions like Alzheimer’s are more common as we age and are typically caused by a progressive deterioration of brain cells. In Alzheimer’s, accumulation of protein fragments in the brain act by slowing how a person thinks and remembers. Cinnamon contains two compounds that appear to inhibit the build-up of these proteins. Much of this evidence is derived from animal and test tube studies, so there is still much for us to learn with regards to how this effect may be of benefit to us. According to a 2024 systemic review of 40 studies, most studies proved that cinnamon significantly improves cognitive function in terms of memory and learning.
Heart Health
Blood pressure may not be the only cardiovascular risk factor aided by regular cinnamon consumption it also appears to have a positive impact on reducing blood triglycerides as well as cholesterol levels. Cinnamon may improve some key risk factors for heart disease, including cholesterol, triglycerides, and blood pressure.
Gut Health
Some spices, including cinnamon, have prebiotic properties. Consuming them regularly may help restore the balance of bacteria in your gut, support digestive health, and alleviate digestive issues. It may help restore the balance of bacteria in the gut, supporting good digestive health.
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Cancer Prevention
Although evidence to date is limited to test tube and animal studies extracts from cinnamon may provide some protection against cancer. In this regard, the spice appears to be useful at reducing the growth of cancer cells, limiting the formation of blood vessels in tumours and killing off cancer cells. Animal and test-tube studies indicate that cinnamon may have protective effects against cancer.
Dental Hygiene
A traditional use for cinnamon has been as a tooth powder to treat toothache and other dental problems including bacterial overgrowth and bad breath.
Weight Loss
Research suggests that cinnamon powder may be suitable for weight loss, controlling blood glucose levels, and improving memory. According to a 2022 meta-analysis, cinnamon supplementation significantly reduces body weight and BMI, with the best results seen in 3 grams or more daily doses. Researchers found that cinnamon increases hormones that help regulate fat metabolism. Moreover, despite a similar calorie intake, the mice receiving cinnamon showed less weight gain and lower fat levels than those in a control group. Finally, researchers also found that cinnamon promotes fat breakdown and inhibits fat creation by affecting specific proteins and pathways in the body.
How to Incorporate Cinnamon into Your Diet
Cinnamon's versatility makes it easy to add to various foods and beverages. Here are some delicious ideas:
- Oatmeal: Enhance the taste of oatmeal by sprinkling it with cinnamon. For sweeter variations, consider adding cocoa and vanilla, too. Including cinnamon is a great way to add a touch of sweetness while still watching your calorie intake.
- Sliced Apple: Sprinkle cinnamon on apple slices to add more flavor and make this healthy fruit even healthier.
- Beverages: Cinnamon makes a nice addition to various beverages, such as coffee, juices, and tea. It enhances coffee's flavor profile and boosts its antioxidant benefits. For a frothy, creamy, and sweet indulgence, try a cinnamon latte. You can also use cinnamon to complement different teas, including chai and green tea. Add it to your smoothies! Some of our personal favorite combinations! A cinnamon roll smoothie using our custom cinnamon spice blend using almond milk as our base, a dash of vanilla, some old fashioned oats and plain Greek yogurt to your liking! The more you use, the creamier/thicker consistency you’ll get.
- Pancakes: Add spice to dishes like apple pie pancakes or chocolate protein pancakes. The combo is especially satisfying for fans of both sweet and savory flavors.
- Toast: Sprinkling cinnamon over toast can go a long way. It's especially great with peanut butter and banana slices. It's also a fitting addition for fans of French toast. If you're one, think about mixing cinnamon with the sweetness of maple syrup.
- Cake Toppings or Fillings: You can dust cakes with cinnamon or make them with cinnamon filling and toppings. Sprinkle muffins with the spice. Or fill snickerdoodles with buttery cinnamon swirls and top them with creamy brown sugar cinnamon buttercream frosting, for example.
- Fruit: Apple pie? Add cinnamon. Stewed apples? Add cinnamon. Messing with rhubarb for the very first time? Grab some cinnamon. They’re made for one another as cinnamon helps bring out the existent flavor profiles of both of these fruits.
- Baked Grapefruit: Sprinkle a combination of brown sugar, ground ginger, and a little cinnamon over halved and segmented grapefruits and broil until the grapefruit turns golden brown. This simple yet flavorful dish makes for a nutritious breakfast or snack option.
- Candied Bacon: Make candied bacon with sugar and cinnamon for a simple yet indulgent treat. A mixture of brown sugar and cinnamon is used to coat each slice of bacon, which then bakes in the oven.
- Fruit Salsa with Cinnamon Crisps: Make a fruit salsa with cinnamon-flavored crisps for a refreshing snack. The crisps are made using flour tortillas, granulated sugar, and cinnamon.
- Fruit Puree: Prepare mashed fruit puree and add a dash of cinnamon. For this purpose, you can use various fruits such as apples, plums, peaches, blueberries, or bananas. Optionally, bake the puree in an oven.
Other uses for cinnamon:
- It’s the perfect room freshener. Just add a few tablespoons of this potent grounded spice into a bowl and voila!
- It makes for some of the best dry potpourri. Just sprinkle a few drops of cinnamon essential oil on any pre-prepared dry potpourri and place it in a shallow bowl. This particularly works perfectly for deodorizing your restroom.
- It triples up as a light bulb diffuser. All you have to do is place a drop of the essential oil on a light bulb (make sure it’s nice and cool!). Screw the bulb back on and turn on the light, the scent will gently diffuse throughout the room!
How Much Cinnamon is Too Much?
Eating cinnamon regularly is perfectly fine, as long as you don't overeat it. Specifically, you should limit your intake of coumarin to 0.1 mg per kilogram (about 2.2 lbs) of body mass to be on the safe side. An average-weight person should limit the daily intake of this spice to a quarter of a teaspoon. Cinnamon can contain high levels of the coumarin compound, which can be toxic in large amounts. Cassia cinnamon typically contains around 1%. The risks for individuals who consume excessive amounts of cinnamon include liver damage. People with diabetes and heart disease should also be aware of potential side effects, as coumarin may interact with medications.
Potential Side Effects and Precautions
For the majority of people, cinnamon is generally recognized as safe when consumed as a culinary spice and in small amounts - no more than 1 tsp per day is considered safe for most adults, with less for children. In rare circumstances, some people may experience allergic contact dermatitis.
Consuming coumarin in extremely high doses may cause some dangerous side effects, such as liver damage. Ceylon cinnamon contains far less coumarin than Cassia cinnamon.
If consumed in large amounts, cinnamon may interact with prescribed medication, including those for diabetes, heart and liver disease.
It’s also important to note that more studies are needed into some of the benefits.
If you’re on prescription medication, have a relevant medical condition or have other related concerns, speak to your GP for further guidance.