Health Benefits of Cinnamon - 10 Proven Facts and How to Use

Every housewife knows about the aromatic spice – cinnamon, which gives dishes and drinks a special taste. However, cinnamon is not only a spicy seasoning in cooking, but also an effective healing agent and a piquant component in perfumes. In ancient times, wars were started because of this spice, countries were ruined and enriched. Ancient people learned to extract cinnamon at the dawn of the first civilizations. Now this seasoning occupies an honorable place in the cooking of many peoples of the world, and this is well deserved.

Story

Cinnamon was first mentioned in Chinese manuscripts about 5 thousand years ago. From the story of Herodotus, in order to find the spice bark, one had to go through many obstacles [1]. Arab merchants made up these stories to increase sales of the spice. That is why in Europe for a long time cinnamon was considered unattainable, accessible only to a select few.

Content:

• Story
• Characteristic
• Chemical composition and nutritional value
• Beneficial features
• Contraindications
• Proper storage
• Treatment
• Weight loss
• Cooking recipes
• Cosmetic procedures

This spice is also mentioned in the Bible. The Old Testament says that God told Moses to take cinnamon with him from Egypt [2]. The ancient Indian treatise Ayurveda says that cinnamon is a sweet spice with a pungent taste. In ancient times, entire caravans were sent with this spice. In Ancient Egypt, cinnamon was equated with gold. In the Middle Ages, the spice was used more as an aromatic spice. Venice was the main supplier of cinnamon for Europe, which purchased the spice from Alexandria. There is also mention of this seasoning in the Russian medicinal book “Cool Vertograd”.

Characteristic

Cinnamon is an evergreen tree of the Laurel family. In addition, dried tree bark is also called cinnamon. Since ancient times, two types of this spice have been distinguished: real (Ceylon) cinnamon and Chinese, or cassia. Among the distinctive features of the first variety are the dark brown color, rich aroma and pungent taste, as well as the fragility of the sticks. Cassia, on the other hand, has a light brown color, a less intense taste, and in the form of sticks it is difficult to break.

Real cinnamon is made in India and Ceylon from the bark of cinnamon trees. The best varieties of spices in the form of sticks are quite thin (as thick as a sheet of paper). Because of their thinness, spice sticks are placed inside each other. The tree is grown for two years and then cut down to the root. Many young shoots grow from it, from which the thin bark is cut off. For sale, sticks are cut into 5–10 cm lengths. Local cooks add aromatic cinnamon tree leaves to soups instead of bay leaves. Ceylon cinnamon is considered the best. Today, the spice is grown in Sri Lanka, Malaysia, Brazil, India, Indonesia and other countries.

For diabetes.

For diabetes, if it is type II, you can include cinnamon in your diet because the polyphenols and flavonoids it contains have positive effects on health. Glucose and cholesterol levels are reduced by low-density lipoproteins but increased by high-density lipoproteins. Blood condenses when coumarin is present, and many patients are known to experience many problems due to blood viscosity, which greatly increases the risk of thrombosis. Important: the glycemic index of cinnamon is very low and amounts to 5 units. If you have pancreatitis. Studies have shown that this spice promotes the action of pancreatic enzymes, which leads to the normalization of the stomach and pancreas. There is also glucose stabilization, which means that sugar absorption will be normal, which will have a beneficial effect on the pancreas. However, despite this, you should limit the consumption of this aromatic powder, and in case of exacerbation of the disease, completely exclude it from the diet.

Chemical composition and nutritional value

The chemical composition of cinnamon includes tannins, resins, gums, phenolic acids, vitamins and minerals.
Ceylon cinnamon also contains the volatile compound eugenol, which gives the spice a pleasant and rich aroma. Cassia contains starch and coumarin, which are hazardous to health. In real cinnamon, these substances are present in small doses. Nutritional value of cinnamon per 100 grams (approximately) [3]

How to take cinnamon

The benefits of cinnamon lead to its widespread use by naturopaths to treat various diseases. How to take cinnamon correctly, how many capsules per day and for how long can you drink it? The standard dosage recommendation for cinnamon is 2 to 4 grams per day (2,000 to 4,000 mg), or ½ to 1 teaspoon of cinnamon powder.

Higher doses of up to 6 grams per day have been taken safely in some studies. However, taking even higher doses is not recommended. According to a 2021 study published in the Journal of the Academy of Nutrition and Dietetics that included adults with insulin resistance, cinnamon dosages typically ranged from 120 to 6,000 milligrams per day ().

It is important not to exceed a dose that provides more than 0.1 mg/kg body weight of coumarin, a compound in cinnamon that can be toxic if consumed in large quantities. Ceylon cinnamon is the type that has the lowest levels of coumarin.

Beneficial features

Since ancient times, the healing properties of cinnamon have been known. Modern research confirms that the use of this seasoning has a positive effect on the body, increases tone, strengthens the immune system and helps overcome many diseases.

To date, the effectiveness of cinnamon in the treatment of diabetes has been proven [4]. Half a teaspoon of spice per day regulates blood sugar levels and prevents the development of inflammatory processes in the body. Some experts claim that this spice can help fight cancer [5]. Cinnamon is widely used as an antiseptic. It effectively cleanses the choleretic system and liver, removes excess fluid and salts from the body.

For school-age children, cinnamon will be effective as an antiviral and antibacterial agent. In addition, spice increases concentration and improves vision.

For women, cinnamon is indispensable during painful menstruation. It relieves pain, increases overall tone and removes irritability. In addition, regular use of the spice enhances sexuality.

In men, the use of cinnamon helps increase potency. The aroma of spice significantly increases the sensitivity of erogenous zones and stimulates libido.

This spice is known to protect against heart attack, lower cholesterol and prevent blood clots [6]. It also helps normalize blood pressure, improve memory and has a positive effect on the body in cases of insomnia and depression.

Cinnamon effectively helps with coughs and severe sore throats, as well as toothaches.

The spice helps strengthen the body's cardiovascular system and protects against heart disease.

With the help of spices you can eliminate bad breath. To do this, chew a small piece of cinnamon. Additionally, it is recommended to gargle in the morning with a solution of one teaspoon of honey and spices.

Cinnamon prevents the growth of various bacteria, which has a positive effect on the functioning of the stomach. In addition, the spice significantly reduces acidity levels, eliminates diarrhea and nausea.

Spice oil stimulates creativity and new ideas. The smell of cinnamon activates the cognitive function of the brain, increases alertness, and also relieves the blues and anxiety.

When and how to take

Cinnamon and its benefits have been widely researched. There are also known recommendations for its safe use in dietary supplement form. Cinnamon tablets can be taken daily, ideally along with carbohydrates. Because Ceylon cinnamon contains less of a compound called coumarin, which can sometimes cause side effects, it is best taken in supplement form.

Of course, cinnamon doesn't have to be used as a supplement or taken in pill form. You can use cinnamon as a flavoring for foods such as oatmeal, lattes or coffee, or in healthy baked recipes. Additionally, cinnamon bark can be used to make cinnamon tea, which has less potential to cause side effects compared to cinnamon pills or extract.

Despite the fact that the benefits of cinnamon in the form of a dietary supplement are obvious, it is primarily important for people with metabolic syndrome, high cholesterol and diabetes to adhere to a healthy diet and lifestyle. And also follow your doctor's advice regarding the use of medications.

The duration of treatment should not exceed 6 weeks. You should then take a break and repeat the course if recommended by your doctor or consulting naturopath.

Contraindications

Spice in reasonable doses has a positive effect on the body. However, excessive consumption of the spice can cause loss of energy, severe headaches and depression [7]. In addition, the coumarin contained in cinnamon in large doses can cause liver and kidney damage. Considering that Chinese cinnamon (cassia) contains one hundred times more coumarin than the Ceylon variety, doctors strongly recommend that when purchasing, you specify where the spice came from [8].

In addition, it is not recommended to use this spice for people taking medications. This is due to the fact that when interacting with an antibiotic, it affects its chemical composition.

The spice is contraindicated in the following cases [7][9]:

• age up to three years;
• pregnancy (affects uterine contractions, which can lead to premature birth);
• breastfeeding (affects the taste of breast milk);
• poor blood clotting (blood thins);
• peptic ulcers;
• high blood pressure and fever;
• chemotherapy;
• individual intolerance to the spice and allergic reaction to it.

For children.

Until the child is three years old, doctors do not recommend including cinnamon in the diet, but for the older age group it is useful, and, first of all, thanks to its composition, it strengthens the immune system and supports normal growth of bones and skeleton. But for hyperactive children it is better not to include this spice in their diet. Many baby food recipes contain cinnamon to add flavor and aroma. The main thing is that this new product in the diet does not cause an allergic reaction, although cinnamon is not an allergic product.

Proper storage

The spice must be stored in a closed glass container in a dry and dark place. This will allow you to preserve the beneficial properties of ground spices for six months, and the sticks for a year [10].

If a spice has lost its smell and freshness, it means it is devoid of nutrients and is harmful to health.

It is recommended to buy ground cinnamon in small quantities. When choosing a product, you need to smell it and understand how stable the aroma is. To test a spice, you can take an iodine solution and add it to a portion of the powder. If its color turns dark blue, then it is cassia; if no obvious changes occur, then you have purchased Ceylon cinnamon [11].

Tips for use/preparation

Cinnamon milk

Making cinnamon milk is easy. No problems or complications!

Recipe 1

You will need

• Milk – 1 cup
• Cinnamon stick - 1 (You can take a teaspoon of cinnamon powder instead, but it does not dissolve as well and may cause discomfort in the throat)
• Honey – 1 teaspoon

How to cook

• The first thing you need to do is heat the milk, bringing it almost to a boil.
• After heating the milk, pour it into a cup and add a cinnamon stick.
• Cover the cup and let it sit for 10 minutes. Finally, add honey for taste.
• Children love cinnamon milk with honey because it makes it sweeter; most adults prefer to drink it without honey.

Treatment

Cinnamon can be used to cure many ailments. External use of the spice oil is popular for massages and rubbing. To prepare the aroma oil, take 10 ml of vegetable oil and mix with 2-3 drops of cinnamon oil.

For weakness, delayed menstruation, impotence, colds, diarrhea and flu, a drink made from spice oil, honey and herbal tea will be effective. To prepare, use 1-2 drops of oil and a teaspoon of honey, adding these ingredients to herbal tea. For inhalation of the upper respiratory tract, use a few drops of spice oil with hot water.

When you have the flu or hypothermia, it is useful to drink a drink of hot wine and cinnamon, as well as hot water, honey, lemon juice, one clove and a pinch of spice. An excellent flu prevention drink is a drink made from half a teaspoon of spice, a pinch of ground black pepper and honey. It is recommended to drink one glass every three hours. If the cold is in its infancy, it is recommended to prepare a drink of cinnamon, cardamom and ginger. All ingredients should be brewed in equal doses of 1/3 teaspoon per glass of boiling water and drunk every hour. To get rid of a headache due to a cold, prepare a paste of spices and apply it to the forehead for a certain time.

Scientists in Germany have conducted a number of studies that prove that cinnamon can eliminate some genitourinary tract infections [12].

Weight loss

The spice has been successfully used for weight loss. There are many ways to lose weight using cinnamon. Using the spice, you can lose up to 2 kg in a week. Thanks to its ability to enhance metabolism, it effectively burns fat. Food in the body begins to be processed faster, without remaining in the form of fat deposits. In addition, the spice regulates blood glucose levels and affects the body’s natural self-cleansing processes. This leads to the elimination of toxins, excess fluid and accumulated waste. In addition, the smell of cinnamon reduces appetite. As a result, the spice leads not only to weight loss, but also to cleansing the body of harmful substances.

The most popular weight loss drink is kefir with cinnamon. To prepare it you will need 1.5 liters of kefir and 1 tsp. spices. The ingredients need to be mixed and refrigerated. It is recommended to drink one glass of the prepared product throughout the day.

Cinnamon and ginger are also an ideal combination for weight loss. To prepare such a fragrant cocktail, you need to mix one glass of low-fat kefir, half a teaspoon of spices and ginger, and also add a pinch of ground red pepper. It is recommended to drink before bed [13].

To cleanse the body and remove the stomach, use a mixture of honey and cinnamon. In a month of taking this product you can lose up to 7 kg of excess weight.

Benefits of cinnamon for hair

Since ancient times, the healing properties of cinnamon have been valued, allowing it to make hair strong and beautiful. Cinnamon provides improved blood circulation in the body, which means that the hair roots and scalp will receive the necessary nutrients and oxygen, resulting in healthy and strong hair.

Stimulates hair growth

Your hair will definitely love the combination of honey and cinnamon. For best results, apply a hair mask once a week. Mix a teaspoon of ground cinnamon, a teaspoon of honey, a tablespoon of olive masala and an egg. Apply the mask to your hair and leave it on for 20 minutes, then rinse thoroughly with a mild shampoo.

Cleanses the scalp

Cinnamon has a beneficial effect on the scalp, acting as an exfoliant. Mix a teaspoon of ground cinnamon, a teaspoon of honey and a quarter cup of warm olive oil and massage into the scalp, this stimulates skin cleansing. Leave the mixture on your hair for 20 minutes, then rinse with regular shampoo.

Lightens hair

If necessary, you can lighten your hair with cinnamon. Mix equal parts of your hair conditioner and cinnamon powder. Cover the entire length of your hair with the mixture. Try to apply evenly to avoid uneven color. Comb and detangle your hair thoroughly and put on a shower cap. Leave the mixture overnight and rinse your hair in the morning.

Cooking recipes

In cooking, cinnamon is used in baked goods, fruit desserts, puddings and drinks.

Oriental drink with cinnamon

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Pour one or two tablespoons of spice into a glass of boiling water and leave for about 5-7 minutes. Then strain and add 1-2 tablespoons of condensed milk.

Wine with cinnamon

Add a few spice sticks to the wine and heat over low heat. Drink warm.

Cinnamon toast

The sliced ​​bread is toasted on one side. Put butter on the other side and sprinkle with a mixture of spices and sugar and fry until golden brown.