Health benefits of cinnamon?
1. Contains antioxidant properties
Like other spices, cinnamon contains plant compounds called polyphenols
that have protective, antioxidant properties. It is these compounds
that provide many of cinnamon’s health benefits as well as support its
role as a preservative in food preparation.
2. It is anti-inflammatory
These same antioxidant compounds contribute towards cinnamon’s anti-inflammatory effects. As we age this may be helpful because the process of chronic inflammation is heavily involved in the progression of many age-related diseases.
3. It is anti-bacterial and anti-fungal
Cinnamon is thought to have many medicinal and soothing properties,
and is used frequently in Chinese herbal medicine. The distinctive
smell and flavour of cinnamon derives from the essential oils contained
in the bark, called cinnamaldehyde.
Cinnamaldehyde appears to be useful in protecting against bacterial and fungal infection.
4. It may contain anti-viral properties
Some research suggests cinnamon may also be protective against certain viruses, including influenza and mosquito-derived Dengue fever.
5. It may assist in lowering of blood sugar and reducing the risk of type-2 diabetes
Cinnamon has a reputation for helping manage blood sugar levels. It appears to do this by a number of different mechanisms, including managing the amount of glucose that enters the bloodstream.
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.
6. It may improve 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.
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 mimick the action of insulin and potentially reduce the risk of insulin resistance.
7. Beneficial for the ageing brain
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.
8. Helps in managing blood pressure
There is some evidence to suggest that consistent consumption of cinnamon is associated with a short-term reduction in blood pressure. Although the evidence looks hopeful, it is early days and more long-term random controlled trials are needed.
9. It may protect against heart disease
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.
10. It may support 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.
11. It may protect against cancer
Althoughevidence
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 of cancer cells.
A traditional use for cinnamon has been as a tooth powder to treat toothache and other dental problems including bacterial growth and bad breath.
Is cinnamon safe for everyone?
For
the majority of people, cinnamon is generally recognised 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.
Most
of the cinnamon purchased from supermarkets is a variety called Cassia
cinnamon – this has a stronger taste and is cheaper to buy. However, it
is high in compounds called coumarins, which in large doses may cause
toxicity. Ceylon, or ‘true’ cinnamon, has relatively low levels of
coumarins and may be better tolerated.
If
consumed in large amounts, cinnamon may interact with prescribed
medication, including those for diabetes, heart and liver disease.
Overall, is cinnamon good for you?
There
are plenty of reasons to add warming cinnamon to your diet. It’s high
in antioxidants, which may help protect against disease, inflammation
and ageing. What’s more, it may improve gut health, dental hygiene,
reduce cholesterol levels and lower blood pressure. However, it’s
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.
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