Cinnamon is one of the most popular spices in the world, known for its sweet and warm flavor that adds a unique touch to many dishes. However, not all cinnamon is created equal. There are two main types of cinnamon: Ceylon cinnamon and cassia cinnamon. While they may look and taste similar, they come from different trees and have distinct health benefits. In this article, we will explore the health benefits of Ceylon cinnamon, which is also known as “true cinnamon.”
What is ceylon cinnamon?
Ceylon cinnamon is derived from the inner bark of the Cinnamomum verum tree, which is native to Sri Lanka. It is a milder, sweeter and more delicate variety of cinnamon than cassia cinnamon, which has a stronger, more pungent flavor. Ceylon cinnamon is usually more expensive than cassia cinnamon, but it is considered to be of higher quality.
Cinnamon is rich in antioxidants and has been used for centuries in traditional medicine to treat a variety of ailments. Here are six health benefits of Ceylon cinnamon, backed by scientific research.
May lower blood sugar levels
Ceylon cinnamon has been shown to have a beneficial effect on blood sugar levels. In a study published in the Journal of Medicinal Food, researchers found that cinnamon extract helped to reduce fasting blood sugar levels in people with type 2 diabetes. Another study published in the Journal of the Academy of Nutrition and Dietetics found that cinnamon supplementation improved glucose control in people with type 2 diabetes. The researchers concluded that cinnamon may be a useful addition to conventional diabetes treatment.
May lower cholesterol levels
Cinnamon has also been shown to have a positive effect on cholesterol levels. In a study published in the Annals of Family Medicine, researchers found that cinnamon supplementation led to a significant reduction in total cholesterol, LDL cholesterol and triglycerides in people with type 2 diabetes. Another study published in the Journal of the American College of Nutrition found that cinnamon supplementation improved lipid profiles in people with type 2 diabetes.
May have anti-inflammatory properties
Chronic inflammation is linked to a variety of health problems, including heart disease, cancer, and Alzheimer’s disease. Cinnamon has been shown to have anti-inflammatory properties, which may help to reduce the risk of these diseases. In a study published in the Journal of Medicinal Food, researchers found that cinnamon extract inhibited the production of pro-inflammatory cytokines in the body. Another study published in the Journal of Agricultural and Food Chemistry found that cinnamon extract had anti-inflammatory effects in mice with colitis.
May have antimicrobial properties
Cinnamon has been used as a natural remedy for infections for centuries. It has been shown to have antimicrobial properties, which may help to fight off bacteria, viruses, and fungi. In a study published in the Journal of Applied Microbiology, researchers found that cinnamon essential oil was effective against several strains of bacteria, including E. coli and Salmonella. Another study published in the International Journal of Food Microbiology found that cinnamon extract inhibited the growth of several types of fungi, including Aspergillus flavus and Penicillium expansum.
May improve brain function
Cinnamon may also have a beneficial effect on brain function. In a study published in the Journal of Neuroimmune Pharmacology, researchers found that cinnamon extract improved learning and memory in mice with Alzheimer’s disease. Another study published in the Journal of Alzheimer’s Disease found that cinnamon extract inhibited the formation of amyloid plaques in the brain, which are a hallmark of Alzheimer’s disease.
May have anti-cancer properties
Cinnamon has also been shown to have anti-cancer properties. In a study published in the journal Food and Chemical Toxicology, researchers found that cinnamon extract inhibited the growth of cancer cells in the liver and colon. Another study published in the journal BMC Cancer found that cinnamon extract induced apoptosis (programmed cell death) in leukemia cells. While more research is needed in this area, these findings suggest that cinnamon may have potential as a natural cancer treatment.
How to Incorporate Ceylon Cinnamon into Your Diet
There are many ways to incorporate Ceylon cinnamon into your diet. Here are a few ideas:
- Add a pinch of cinnamon to your morning coffee or tea
- Sprinkle cinnamon on top of oatmeal or yogurt
- Use cinnamon in baking recipes, such as apple pie or cinnamon rolls
- Mix cinnamon with honey and spread it on toast
- It’s important to note that while Ceylon cinnamon is generally considered safe, consuming large amounts of cinnamon can be harmful.
- Cinnamon contains a compound called coumarin, which can be toxic in high doses. Cassia cinnamon, in particular, contains higher levels of coumarin than Ceylon cinnamon. To avoid consuming too much coumarin, it’s recommended to limit cinnamon intake to no more than one teaspoon per day.
Conclusion
Ceylon cinnamon is a delicious and versatile spice that offers a range of health benefits. It may help to lower blood sugar and cholesterol levels, reduce inflammation, fight off infections, improve brain function, and even have potential as a natural cancer treatment. Incorporating cinnamon into your diet is a simple and tasty way to reap these benefits, but it’s important to consume cinnamon in moderation to avoid any potential negative side effects. So the next time you reach for a spice to add flavor to your meal, consider reaching for Ceylon cinnamon for its added health benefits.
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