Health Benefits of Cinnamon

Cinnamon is a spice that has been prized for its medicinal properties for thousands of years, especially in Indian system of medicine - Ayurveda. In recent years, modern science has begun to confirm many of the potential health benefits associated with cinnamon.

There are two main types of cinnamon:

  • Ceylon cinnamon: This type is also known as “true” cinnamon.
  • Cassia cinnamon: This is the most common variety today and what people generally refer to as “cinnamon.”

The distinct smell and flavor of cinnamon are due to the oily part, which is very high in the compound cinnamaldehyde.

Scientists believe that this compound is responsible for most of cinnamon’s powerful effects on health and metabolism. Cinnamon also contains large amounts of highly potent polyphenol antioxidants. The antioxidants in cinnamon have anti-inflammatory effects, which may help lower your risk of many diseases.

Cinnamon and Heart Health

Cinnamon has been linked to a reduced risk of heart disease, which is the leading cause of death around the globe. According to one review, supplementing with at least 1.5 grams (g), or about 3/4 of a teaspoon (tsp.), of cinnamon per day was able to reduce levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and blood sugar in people with metabolic disease.

Another review of 13 studies found that cinnamon could reduce triglyceride and total cholesterol levels, both of which are risk factors for heart disease.

Cinnamon has also been shown to reduce blood pressure when consumed consistently for at least 8 weeks.

When combined, all of these factors could help reduce your risk of heart disease.


Cinnamon and Insulin Insensitivity 

Insulin is one of the key hormones that regulate metabolism and energy use. It’s also essential for transporting blood sugar from your bloodstream to your cells.

However, some people are resistant to the effects of insulin. This is known as insulin resistance, a hallmark of conditions like metabolic syndrome and type 2 diabetes. By increasing insulin sensitivity, cinnamon can lower blood sugar levels and support better blood sugar control.


Cinnamon and Blood Sugar

Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar through several other mechanisms. First, cinnamon has been shown to decrease the amount of sugar that enters your bloodstream after a meal. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in your digestive tract.

Secondly, a compound in cinnamon may mimic the effects of insulin to improve the uptake of sugar into the cells.

Numerous human studies have confirmed the beneficial effects of cinnamon, showing that it can lower fasting blood sugar levels and improve hemoglobin A1c, a marker of long-term blood sugar control in Type II diabetic persons.


Cinnamon and Neurodegenerative Diseases

Cinnamon has been shown to lead to various improvements for Alzheimer’s and Parkinson’s disease in animal studies. However, human research is lacking.


Cinnamon and Cancer

Animal and test-tube studies indicate that cinnamon may have protective effects against cancer. More research in humans is needed.


Cinnamon and Bacterial/Fungal Infections

Cinnamaldehyde has antifungal and antibacterial properties, which may reduce infections, as well as tooth decay and bad breath. It may also inhibit certain bacteria like salmonella and also control respiratory infections caused by fungi. Further research in humans is needed.


Cinnamon and Skin Health

Cinnamon is good for skin health. It helps to reduce the acne forming bacteria. To make an acne mask, combine three tablespoons of honey with a tablespoon of ground cinnamon to form a paste. Leave it on your skin for 10 minutes, then wash it off.

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