The cinnamon health benefits could easily make this one of the best super foods out there. Most of us don’t think of cinnamon as a supplement. However, this spice is traditionally known in herbal medicine for centuries. Some of the most relevant cinnamon health benefits include:
- Weight loss
- Nutritional content
1. Weight loss
Cinnamon is not a weight loss miracle super food but can aid in weight loss by helping increase insulin sensitivity. Most people are insulin resistant, which leads to metabolic syndrome. In fact, studies show that cinnamon can help fight all factors associated with metabolic syndrome. In fact, this is the primary cause of obesity. Symptoms of metabolic syndrome include insulin resistance, high glucose, and lipids, inflammation, decreased antioxidant activity, increased weight gain, and increased glycation of proteins.
In a nutshell, the higher your blood sugar level, the more insulin your body has to secrete. This leads to higher levels of body fat storage. If you are insulin resistant, your body will end up releasing more insulin to overcompensate. As a result, this will lead to more fat accumulation. However, regular consumption of cinnamon can help overcome this problem. In turn, lowering your sweet cravings thus keeping the unwanted body fat off. Learn more about how insulin resistance is the key factor behind the current obesity problems in this article.
2. Nutritional content
In addition to helping you lose weight, cinnamon can also improve your daily nutritional intake. Typically, ground cinnamon contains high levels of manganese, fiber, and calcium, among other related minerals which are highly beneficial to the body. These minerals help.
Here is a typical nutritional fact and advantages of cinnamon:
- Amount per 1 ounce (28 g)
- 19 Calories
- 0 gram of total fat
- 34 mg of potassium (needed for proper fluid balance, nerve transmission, and muscle contraction)
- 4 g of dietary fiber
- Manganese 68% (part of many enzymes)
- Calcium 8% (important for healthy bones)
- Iron 4% (carries oxygen in the blood)
- Vitamin K 3% (Needed for proper blood clotting)
- Magnesium 1% (needed for making protein, muscle contraction, nerve transmission, immune system health)
- Copper (part of many enzymes, needed for iron metabolism)
Cinnamon assists the body’s natural anti-inflammation efforts accelerating the wound healing process. In fact, this is one of the cinnamon’s primary health benefits. Cinnamon is, “…widely used for treating dyspepsia, gastritis, and inflammatory disease.”
As a matter of fact, cinnamon’s anti-inflammatory effect comes from its cinnamaldehyde derivative. This compound inhibits NO production in the body by interrupting the activation of NF-kappa B. In laymen’s terms, cinnamon disrupts the inflammation process altogether.
Moreover, cinnamon contains the isomer, Cinnamaldehyde, which has been shown to help prevent colorectal cancer. According to this study cinnamon extract strongly inhibits tumor cell proliferation. As a result, this isomer can induce tumor cell death.
Cinnamon is also effective against fungus. In fact, a recent study shows that the cinnamon extract eliminates three species of fungi called Candida. The study notes dramatic results when the cinnamon usage. This study reports irregular hollows within the cells of the fungus leading to the destruction of organelles and ultimately cell collapse. Other similar studies that have testing cinnamon extract have reached similar or comparable conclusions.
Cinnamon has also been shown to help in the treatment of HIV. A recent study, suggests that the use of cinnamon can help in preventing HIV. In fact, this happens when cinnamon is paired with elderberry and green tea extracts.
In fact, the cinnamon extracts block HIV type-1 (HIV-1) infection in target cells binding to a viral glycoprotein. Once a cell has already had something bound at the available site, it cannot bind to anything else.
Although it is far from a cure, holistic treatment, or prevention, this is still a remarkable feature of cinnamon that should not go without note.
Additionally, a study done by the Faulty of Veterinary Medicine in Iran tested the potential anti-microbial benefits of Ceylon Cinnamon in mice. The conclusion is that the Ceylon cinnamon extract appeared to expedite the healing process for wounded mice. Many in the scientific community have extrapolated this study as evidence that the cinnamon may have the same effect on humans.
Additional advantages of Ceylon cinnamon (“true” cinnamon)
First, it’s important to know that there are two different types of cinnamon:
One thing is clear, not all cinnamon are the same. Some say that Ceylon cinnamon is the ‘true’ cinnamon. In fact, Ceylon cinnamon possesses more health benefits than the more commonly used Cassia cinnamon due to a low level of couramin. Cassia cinnamon, commonly found in the grocery stores, contains high levels of coumarin, which is known to be hepatotoxic. Hence, the idea that Ceylon Cinnamon has more health benefits than Cassia Cinnamon is worth noting.
Despite the health benefits, Ceylon cinnamon, it is slightly harder to obtain and thus making it more expensive. As a result, it is much less frequently used and commonly not found in grocery stores. Despite the health benefits of cinnamon, we highly recommend that you try your best to resist the temptation to purchase your cinnamon from your local supermarket. Most supermarkets will sell you the cheaper version cinnamon that contains large amounts of coumarin. Most of all, we highly suggest that you order organic Ceylon cinnamon from a reputable source. In fact, this will ensure you get a high-quality cinnamon source with low amounts of couramin to maximize the health benefits.
Where to buy Ceylon cinnamon?
If you haven’t already started putting on your shoes and heading out the door, you’re probably wondering where to find this wonderful substance. Fortunately, cinnamon is widely available at most grocery stores. However, finding Ceylon cinnamon is a different story. We suggest purchasing your Ceylon cinnamon from a reputable vendor on Amazon. In fact, here are some of our favorite choices:
- Organic Wise Ceylon Cinnamon Ground Powder, 1 lb-From a USDA Certified Organic Farm in Sri Lanka and Packed In The USA
- Organic Ceylon Cinnamon Powder – Family Owned Since 1935 – 1 Lb. in a Handy Re-sealable Pouch
- Tea Connoisseurs Delight Organically Grown Ceylon Cinnamon Powder, 1 Lb
Cinnamon health benefits: what’s next?
The cinnamon health benefits are undeniable. Although cinnamon is not a miracle cure, it should definitely be integrated into any individual’s diet to improve its health. In addition to the nutritional content, cinnamon is also beneficial for those with a wide range of health issues.
Any spice that can help treat cancer, reduce the risk of transmitting or contracting HIV and aid in treating Type 2 diabetes is a must-add for any serious health-nut.
Most of us struggle to incorporate new food items to our diet. Here are some ideas to help you consume more cinnamon:
- Mix 1 tablespoon of cinnamon to your morning smoothie in the morning
- Mix cinnamon and raw honey as quick desert
- Add cinnamon and raw honey to your morning and afternoon tea
- Mix a couple of drops of cinnamon essential oil to your
You can also try cinnamon over your favorite foods. Take a look at our favorite 21 healthy high protein breakfasts and adding cinnamon over your favorite sweet recipes.
We hope you to add this magnificent spice to your daily diet. Remember consistency is the key to achieving better results, especially when it come down to your diet. Be consistent with your cinnamon intake and enjoy your next meal with cinnamon.