Discover 4 Benefits of Cinnamon
Did You Know?
Cinnamon is a spice derived from the dried inner bark of several species of trees in South America and the West Indies. There are four main types of cinnamon: Indonesian cinnamon, Vietnamese cinnamon, Ceylon cinnamon, and Cassia cinnamon. The most common and widely used versions are Ceylon and Cassia, with Cassia being the type often found at the supermarket. In Roman culture, cinnamon was used for medicinal practices dating back to 2800 BC. In Egyptian culture, it was used for flavoring food and fragrance. Today, cinnamon is not only appreciated for its aroma and taste but studied and appreciated for its medical benefits as an anti-inflammatory agent, antimicrobial agent, and much more. Let’s further discuss some of the 4 benefits that cinnamon can offer
4 Benefits of Cinnamon
1. Anti-Inflammatory
Lifestyle modification and diet are the most effective way to alleviate chronic inflammation, especially eating foods high in antioxidants, which help the body heal and combat free radicals. One study was able to support the anti-inflammatory benefits of cinnamon through a component of cassia cinnamon called cinnamaldehyde. Researchers noticed a decrease in inflammatory markers with the introduction of this cinnamon component and therefore concluded its gainful use in health products.
2. Anti-microbial properties
The component of cinnamon responsible for its anti-microbial properties is also cinnamaldehyde. Studies have shown that this property of cinnamon can inhibit the growth of Listeria, E. coli, Staph. Aureus, fungus, and yeast species such as candida lipolytica. One study was even able to confirm the ability of cinnamon oil to kill and detach the biofilm that Staph. Epidermidis uses to prolong infection. The study compared the effectiveness of cinnamon oil with chlorhexidine, gentamycin, and triclosan and found cinnamon to be effective alone and in combination with these pharmaceutical-grade options.
3. May help regulate Blood Pressure and Cholesterol
The effect of cinnamon on blood pressure and cholesterol is linked to multiple properties, including cinnamaldehyde, which normalizes vascular contractility. One study proved a short-term reduction of blood pressure in a group of participants with type 2 diabetes. Through daily cinnamon intake, participants saw a 5-point decrease in systolic blood pressure and a 3-point decrease in diastolic blood pressure. Although positive results were noted, researchers concluded the need for long-term studies to be conducted. Another study supported this benefit of cinnamon in the results of a double-blind randomized study involving participants with stage 1 hypertension. The results proved a statistical decrease in systolic blood pressure but an even greater change in lipid profiles, with an increase in HDL (healthy cholesterol) and a significant decrease in LDL (unhealthy cholesterol).
4. Improve GI health
Cinnamon was used for digestive ailments dating back to the Roman empire. One of the ways that cinnamon improves GI health is through its ability to decrease the colonization of H. pylori, a gram-negative bacteria that is responsible for ulcers, gastritis, and gastric lymphomas. Although unable to eradicate the bacteria, one study was able to provide evidence of a decrease in colonization at a dose of 80mg/day in test subjects vs placebo subjects. However, the researchers concluded by proposing a combo treatment with cinnamon and other anti-microbials would be optimal.
What Should You Do About It?
First, talk to your doctor. Especially if you take certain medications or have a medical history. Cinnamon contains a chemical compound called coumarin. At high levels, coumarin can be toxic for your liver and kidneys. Therefore, patients with liver disease or kidney disease should be careful with cinnamon. Additionally, patients taking the blood thinner warfarin (coumadin) should also avoid excess cinnamon.
How To Make It SMART
SHORT- You may already use cinnamon in your diet to flavor baked goods, oatmeal, hot chocolate, etc. Continue using it knowing the health benefits it can possess. Avoid excess consumption, as is the recommendation with everything
MEASURABLE- Cinnamon is not responsible as a cure for a single ailment, it is best used in moderation and enjoyed with the knowledge of all the benefits it can provide
ATTAINABLE- Is this something you want to implement consistently? You may already use cinnamon in your foods, so continue to do so. There is no reason to increase intake or frequency of intake
REASONABLE- Is it possible to implement? Can you start to include cinnamon? Cinnamon is a commonly used product in most households. I enjoy putting cinnamon in my yogurt or oatmeal in the morning.
TIMELY- Continue enjoying cinnamon however you choose to, especially now knowing the benefits it can provide
As always,
Love yourself in health, one day at a time
