Let's Talk Cinnamon!

Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is still used daily in many cultures because of the widespread cinnamon benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.

Interestingly enough, researchers have found that cinnamon ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels. It also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.

So what is cinnamon and where does cinnamon come from? Cinnamon is actually made from a type of tree, and the unique smell, color and flavor of cinnamon is a result of the oily part of the tree that it grows from.Meanwhile, the health benefits of cinnamon come from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This bark contains several special compounds which are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.

Researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated. These compounds make cinnamon one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities. 

Cinnamon is a great source of fiber, manganese, and calcium. Its research-tested benefits are diverse, but these are the big ones:

Antioxidants: Cinnamon has been shown to act as a powerful antioxidant. In fact, it beat out more than two dozen other foods in terms of antioxidant capacity in one study.

Anti-inflammatory: Inflammation is associated with a wide range of health issues, from skin conditions to autoimmune diseases and cancer, and studies have isolated multiple flavonoid compounds in cinnamon that have anti-inflammatory activities.

Brain Benefits: Eating cinnamon increases neurotrophic factors, which keep existing neurons in your brain alive and encourage new ones to grow. This may delay the progression of diseases like Alzheimer’s and Parkinson’s. It’s also been found to decrease responses to stress, so you can stay focused and alert.

Blood Sugar and Weight Loss: While studies are not conclusive, cinnamon has been shown to lower blood sugar levels by decreasing insulin resistance, a possible benefit for all of us, but especially those with diabetes. If you have to watch your blood sugar, it may be wise to add more cinnamon to your diet. Research shows that cinnamon can help slow blood sugar levels when eaten with carbs. It may also lower levels of bad fats and cholesterol in the blood. Important: there’s no established research on a direct link to weight loss, but all of its potential benefits—like curbing inflammation and balancing blood sugar—can contribute to helping you achieve a healthy weight.

Fights Infection: Cinnamaldehyde, a component of cinnamon that gives it its flavor and smell, has been shown to have antimicrobial and antifungal properties, but how that may translate into fighting infections in the body is not established.

The bottom line? A healthy sprinkle of cinnamon in your morning oatmeal, yogurt, or over some butternut squash will add a nutritious kick, and can be a great way to replace added sugars for flavor.

Just don’t go overboard. If ingested in excess, cassia cinnamon can actually be toxic. People with liver damage, in particular, should be careful, as large amounts may actually increase liver problems. The USDA does not have guidelines for ingestion but the European Food Safety Authority sets the “daily tolerable intake” at about a teaspoon per day. (In other words, think “sprinkle,” not “scoop.”) 

One tablespoon of ground cinnamon contains approximately:

• 19 calories
• 6.2 grams carbohydrate
• 0.3 grams protein
• 0.1 grams fat
• 4.1 grams dietary fiber
• 1.4 milligrams manganese (68 percent DV)
• 77.7 milligrams calcium (8 percent DV)
• 0.6 milligrams iron (4 percent DV)
• 2.4 micrograms vitamin K (3 percent DV)

In addition to the nutrients listed above, each serving of cinnamon also contains a small amount of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc and copper.

Bonus tip: Eating cinnamon isn’t the only way to experience its benefits. For a bit of aromatherapy, try placing a cinnamon stick in a pot of boiling water on low heat. It will be great for your health and your home will smell amazing.