The benefits of cinnamon come from the essential oils, especially the cinnamaldehyde compound, which provides the spice's unique properties. This compound gives the spice its flavor and aroma and is responsible for its benefits.
Cinnamon, It is a delicious spice. With its taste, it has been healing many diseases for thousands of years.It is an aromatic spice produced from the bark of the Cinnamomum tree.
To obtain cinnamon, the inner bark of the Cinnamomum tree is removed. The bark is then dried into sticks or powdered.
Nutritional value of cinnamon
According to the U.S. Department of Agriculture (USDA), the nutritional value of a 2.6 g teaspoon of cinnamon is as follows:
Energy: 6 calories
Fat: 0,3 g
Carbohydrates: 2,1 g
Protein: 0.1 g
Calcium: 26 milligrams (mg)
Iron: 0.2 mg
Magnesium: 2 mg
Phosphorus: 2 mg
Potassium: 11 mg
Vitamin C: 0.1 mg
Vitamin A: 8 IU
What Are the Benefits of Cinnamon?
Benefits of Cinnamon
Contains antioxidants
Cinnamon has a large amount of antioxidants that add to its benefits.
When a group of scientists compared the antioxidant content of 26 different herbs and spices, they concluded that after garlic, cinnamon has the highest amount of antioxidants.
Antioxidants It is important because it helps reduce oxidative stress in the body. Oxidative stress damages cells due to free radicals.
Improves insulin sensitivity
In people with diabetes, either the pancreas cannot produce enough insulin or the cells do not respond to large amounts of insulin. This causes blood sugar to rise.
By mimicking the effects of insulin and increasing glucose transport into cells, cinnamon lowers blood sugar. It is great for those with diabetes.
It also helps lower blood sugar by increasing insulin sensitivity, making insulin more effective at transporting glucose to cells.
Increases good cholesterol
One of the benefits of cinnamon is that it increases HDL, that is, good cholesterol.
Researches,He notes that cinnamon may reduce the ability of two proteins (beta-amyloid and tau) that work to form plaques that have been linked to the development of Alzheimer's disease.
It has anti-inflammatory properties
Inflammation in the body is incredibly important. It helps the body fight infections and repair tissue damage.
However, inflammation can become a problem when it's chronic (long-term) and is directed against the body's own tissues.
Benefits of CinnamonAmong them, the antioxidants in it have strong anti-inflammatory activity.
Reduces the risk of heart disease
Spices support a reduced risk of heart disease.
Although HDL cholesterol remains in balance, it lowers total cholesterol, LDL cholesterol and triglyceride levels.
In animal studies, cinnamon has been shown to lower blood pressure.
All of these factors significantly reduce the risk of heart disease.
It has beneficial effects on neurodegenerative diseases
Neurodegenerative diseases are conditions in which the structure or function of brain cells is progressively lost. Like Alzheimer's disease and Parkinson's disease...
Two compounds in cinnamon prevent the formation of a protein called tau in the brain, which is one of the hallmarks of Alzheimer's disease.
Protects from cancer
Canceris a serious disease characterized by the uncontrolled growth of cells. The benefits of cinnamon regarding its potential to prevent cancer have been studied in detail.
Cinnamon, reduces the growth of cancer cells and the formation of blood vessels in tumors. It causes the death of cancer cells.
Heals bacterial and fungal infections
Cinnamaldehyde, the main active ingredient of this spice, fights various infections.
It effectively treats respiratory tract infections caused by fungi. It also prevents the proliferation of certain bacteria such as "Listeria and Salmonella".
The anti-microbial benefits of cinnamon help prevent tooth decay and eliminate bad breath.
Fights HIV virus
HIV is a virus that slowly destroys the immune system, which can lead to AIDS if left untreated.
Kasia cinnamon, It helps fight HIV-1. HIV-1 is the most common type of HIV virus in humans.
Improves digestion
Studies show that cinnamon roots act as a hepatic stimulant.
Thus, it improves bile production, eliminates toxins and restores electrolyte balance and hydration. These factors improve digestion.
Beneficial for oral and dental health
The positive effect on oral health is one of the benefits of cinnamon.
Thanks to its antibacterial properties, it is used in the treatment of toothache and mouth infections.
There is some evidence that cinnamon can also help improve a sore throat.
Cinnamon benefits for skin
Studies show that cinnamon extract can be beneficial in the anti-aging treatment of the skin.
It is effective in the treatment of skin disorders.
Cinnamon bark essential oil has anti-inflammatory effects. It is used in the treatment of inflammatory skin conditions.
Cinnamaldehyde is beneficial in wound healing due to its antimicrobial and anti-inflammatory properties.
It treats skin infections.
It brightens the skin.
Prevents UV damage.
Increases collagen production.
How to use cinnamon on the skin?
Can use cinnamon oil, powder and other extracts in homemade face masks. Here's how you can use cinnamon for skin:
Mix a drop of cinnamon oil with petroleum jelly, olive oil or coconut oil. Use to moisturize dry lips. You can apply Vaseline and a pinch of cinnamon to plump your lips.
Mix a pinch of cinnamon powder with salt, olive oil, almond oil and honey. Use as an exfoliant for dry skin.
Make a paste with one teaspoon of cinnamon and three tablespoons of honey. Use as a spot treatment to manage acne. It also moisturizes the skin by reducing redness.
Mix a pinch of cinnamon, aloe vera gel, a pinch of turmeric and licorice root powder. Apply as a face mask to increase skin elasticity, firmness and moisture.
It improves skin conditions such as seborrheic dermatitis.
Benefits of cinnamon during pregnancy
With its anti-inflammatory, anti-bacterial and anti-viral properties, colds of pregnant women, coughIt is recommended to consume small doses of cinnamon to cope with problems such as sore throat, nausea and joint pains. The benefits of cinnamon for pregnant women can be listed as follows:
Natural source of antioxidants
Cinnamon, thanks to the natural antioxidants in its content, supports pregnant women to fight against ailments such as infections, colds or flu.
Gestational diabetes
Cinnamon is great for women with gestational diabetes. Gestational diabetes is a condition in which blood sugar levels in pregnant women are unstable.
Although cinnamon has benefits during pregnancy, it is necessary to pay attention to the amount consumed. Doctors recommend taking 2-4 grams of cinnamon powder or one or two small sticks daily. Excess cinnamon can be toxic. It can trigger conditions such as stomach ailments, liver dysfunction.
Doctors warn against the use of cinnamon for those with high-risk pregnancies and low risk. The following side effects may occur from using cinnamon during pregnancy:
Cinnamon acts as a blood thinner and may increase the risk of bleeding. In case of cesarean section, this spice should be avoided.
Excessive consumption can disrupt blood sugar levels.
This spice interacts with many medications. In such cases, it should not be consumed without consulting a doctor.
People who are allergic to cinnamon may experience burning in the mouth, inflammation of the tongue and mouth sores.
Taking more than the recommended dose can cause miscarriage.
Cinnamon oil during pregnancy can cause premature contractions.
Cinnamon during pregnancy is believed to trigger uterine contractions and preterm labor. Consumed in high doses, even inhaled through its essential oils or otherwise, cinnamon can cause uterine contractions and premature birth in pregnant women.
Does cinnamon lower blood sugar?
Diabetes or as its name among the people diabetes It is caused by excessive elevation of blood sugar. If left unchecked, it can lead to complications such as heart disease, kidney disease, and nerve damage. There are certain foods that help lower blood sugar. Cinnamon is often used to lower sugar. The benefits of cinnamon for diabetics and people with high blood sugar are as follows:
Antioxidant content
Cinnamon reduces oxidative stress thanks to its antioxidant content. Oxidative stress It plays a role in the development of many chronic diseases such as diabetes.
Improves insulin sensitivity by mimicking insulin
In people with diabetes, the pancreas cannot produce enough insulin or the cells do not respond properly to insulin. This causes blood sugar to rise.
Cinnamon lowers blood sugar by mimicking the effects of insulin and increasing glucose transport into cells.
It also improves insulin sensitivity and makes insulin more efficient at transporting glucose into cells.
It lowers fasting blood sugar and may lower hemoglobin A1c
A controlled study has shown that cinnamon is excellent at lowering fasting blood sugar.
In one review of 2 people with type 543 diabetes, an average decrease of over 24 mg/dL (1.33 mmol/L) was experienced.
It lowers blood sugar after meals
Depending on the size of the meal and how much carbohydrates it contains, blood sugar levels can rise considerably after a meal.
These blood sugar fluctuations damage body cells. It increases the level of oxidative stress and inflammation, which puts you at risk for chronic disease.
Cinnamon helps control blood sugar spikes after meals. Some researchers say it does this by slowing the rate at which food is emptying from the stomach.
Reduces the risk of diabetes complications
This spice does more than lower fasting blood sugar. It prevents the rapid rise of blood sugar after meals. It also reduces the risk of common diabetes complications.
What are the Types of Cinnamon?
This aromatic spice is sold in every grocery store and convenience store. There are two different types of cinnamon. Both are healthy but one contains a harmful toxin if you eat too much.
Kasia cinnamon
Cassia cinnamon is obtained from the "Cinnamomum cassia" tree, also known as "Cinnamomum aromaticum". It originates from Southern China and is also known as cassia. However, there are many subspecies that are now widely grown in East and South Asia.
Kasia has a darker brown-red color, thicker sticks, and a rougher texture than Ceylon cinnamon.
Kasia is very inexpensive and is the most consumed variety in the world. Almost all of the ones found in the markets are the kasia cinnamon variety.
Ceylon cinnamon
Ceylon, or "real cinnamon"Comes from Sri Lanka and the southern parts of India." Cinnamomum verum is made from the inner bark of the tree.
Ceylon is bronze brown in color and softly layered. These properties provide a highly desirable quality and texture. Ceylon cinnamon is less common and quite expensive compared to the common kasia variety.
Which type of cinnamon is healthier?
The health properties of Ceylon and Cassia cinnamon are slightly different. Because the basic oil ratios also differ. However, studies published today have not made a distinction. For example, many of this spice's bioactive compounds prevent a protein called tau from accumulating in the brain.
This is important as tau accumulation is a feature of Alzheimer's disease. However, this effect was observed in both Ceylon and kasia cultivars. It is therefore unclear whether one is superior to the other in this respect.
Overall, it's impossible to say which has more health benefits. However, Ceylon cinnamon shows less harmful effects when consumed regularly.
Cassia cinnamon contains coumarin, which can be poisonous
Coumarin is a compound naturally found in various plant species. It can be harmful in large doses. In rodents, coumarin has been found to cause kidney, liver and lung damage. It can even cause cancer.
In fact, the Tolerable Daily Intake (TDI) of coumarin is 0,1 mg/kg). Kasia cinnamon is a very rich source of coumarin. Kasia contains about 1% coumarin, while Ceylon contains only 0.004%, or 250 times less. This is so low that it is often undetectable.
The upper limit for coumarin is easy to exceed if you are consuming large amounts of the cassia variety. In most cases, the daily limit can be exceeded with just 1-2 teaspoons. Therefore, if you regularlyIf you consume cinnamon or take a supplement containing it, it is recommended to choose Ceylon cinnamon.
How much cinnamon should be consumed?
The amount of consumption is important to reap the benefits of cinnamon. There is no clear information about this.
Studies have used 1-6 grams of cinnamon powder per day. One study reported that people who took 1, 3, or 6 grams per day had their blood sugar decreased by the same amount. There is no need to take it in large doses, given that it provides the same benefits for those who use it more or less.
In addition, a number of studies have shown that the coumarin content of the kasia variety can vary. Therefore, in order not to exceed the tolerable daily intake of coumarin, it should not exceed 0.5-1 gram per day.
What Are the Harms of Cinnamon?
We stated that cinnamon should not be consumed excessively because of its coumarin content. Actually, the side effects of cinnamon are not that much. There may also be other effects due to excessive consumption. Here are the harms of cinnamon…
May cause liver damage
Kasia cinnamon is a rich source of coumarin. 1 teaspoon contains about 5 mg of coumarin, while Ceylon cinnamon contains only trace amounts of coumarin.
The recommended daily limit for coumarin is around 60mg / kg bodyweight or 0.1mg per day for a 5kg person.
So if you consume more than one or one and a half teaspoons of cassia cinnamon for your weight, you will exceed your daily intake of coumarin.
Unfortunately, numerous studies have found that excess coumarin consumption can cause liver toxicity and damage.
For example, a 73-year-old woman developed a sudden liver infection that caused liver damage after taking the cinnamon pill for only one week. However, this case used a supplement that provided a higher dose than you would get with nutrition alone.
It can increase the risk of cancer
Animal studies have shown that consuming too much coumarin, which is found in cassia cinnamon, may increase the risk of some cancers.
For example, studies with rodents have found that eating too much coumarin causes cancerous tumors in the lungs, liver, and kidneys.
It is unclear how coumarin can cause tumors. However, some scientists think that coumarin can damage certain organs.
Over time, this damage can cause healthy cells to be replaced by tumor cells that may become cancerous.
Can cause mouth sores
When some people eat too much cinnamonmouth sores It occurs.
Cinnamon contains cinnamaldehyde, which can cause an allergic reaction when consumed in large quantities.
A small amount of spice does not cause this reaction because saliva prevents chemicals from coming into contact with the mouth for too long.
In addition to mouth sores, other symptoms of cinnamaldehyde allergy include tongue or gum swelling, a burning or itching sensation, and white patches in the mouth. Although these symptoms are not always serious, they are uncomfortable.
May cause low blood sugar
Chronic high blood sugar is a health problem. If left untreated, it can lead to diabetes, heart disease and many other health problems.
One of the benefits of cinnamon is its ability to lower blood sugar. Studies have found that cinnamon can mimic the effects of insulin, a hormone that helps remove sugar from the blood.
Consuming cinnamon in moderation helps lower blood sugar, but overeating can cause it to drop too low. This hypoglycaemia and effects range from fatigue, dizziness, and possibly fainting.
May cause breathing problems
Eating too much cinnamon at one time can cause breathing problems. This is because the spice has a fine texture that can make it difficult to breathe. accidental inhalation; may cause coughing, gagging or difficulty breathing.
Also, the cinnamaldehyde in its content is a throat irritant and you may experience breathing problems.
People with asthma or other medical conditions who have trouble breathing should be especially careful not to accidentally inhale cinnamon. Because they are more prone to difficult breathing.
Cinnamon is safe to take with most medications as long as you consume it sparingly. However, if you're taking medication for diabetes, heart disease, or liver disease, consuming too much can be a problem.
Because it can interact with these drugs, it either enhances their effects or increases their side effects.
For example, kasia variety contains high amounts of coumarin, which can lead to liver toxicity and damage when consumed in large amounts.
Too much cinnamon increases liver damage if you are taking medications that can affect your liver, such as paracetamol, acetaminophen, and statins.
Also, if you're taking medication for diabetes because it lowers blood sugar, cinnamon might increase the effects of these medications and cause your blood sugar to go too low.
The risk of eating dried cinnamon
Eating cinnamon dry with a spoon without drinking water or adding it to anything can irritate your throat and lungs. It can also gag, choke, or permanently damage your lungs. This is because the lungs cannot break down the fiber in the spice.
This means aspiration pneumonia, which builds up in the lungs and causes lung inflammation. If aspiration pneumonia is not treated, the lungs can be permanently injured.
Cinnamon allergy
Although there are very few cases of side effects with this spice, there are symptoms that cause an allergic reaction. Cinnamon allergy symptoms include:
Cinnamon contains coumarin. Coumarin is an anticoagulant. It is a compound that can help relieve inflammation. Therefore, consuming cinnamon reduces inflammation caused by diseases.
cinnamon acne, black PointIt is also used to treat cough, headache, sore throat and insomnia. The different uses of cinnamon are as follows;
Bad breath
Chewing cinnamon bark both removes bad breath and cleans the palate. Instead of masking it, it kills the germs that cause bad breath. Chewing cinnamon gum reduces bacteria in the mouth by 50 percent.
Mix half a tablespoon of cinnamon powder, a drop of honey and two drops of lemon juice.
Pour a glass of warm water on top of the mixture. Mix until homogeneously dissolved.
You can use this mixture as a mouth freshener.
food preservative
Cinnamon helps preserve food with its anti-fungal properties. When you add cinnamon to any recipe, it slows the growth of bacteria. It helps prevent spoilage.
moth repellent
You can use cinnamon as a natural moth repellant as an alternative to the artificial moth repellents available in the market.
If you want to keep bugs and moths away, put some cinnamon sticks in your wardrobes and cupboards.
You can also use one measure of dried lavender, one measure of dried lemon peel and one broken cinnamon stick.
Put the three ingredients in one bag. Place it in your closet.
mosquito bite
The anti-fungal and antibacterial property of the spice acts as a mosquito repellent. Cinnamon mixed with honey quickly heals mosquito bites.
Mix cinnamon and water to form a paste.
Leave the mixture on the mosquito bite area for about an hour.
Apply an ice pack to the bite for about 20 minutes. It will help reduce swelling by numbing the area.
Cinnamon has enzymes that help neutralize insect venom.
Digestion
When taken in small doses, cinnamon lowers the level of carbon dioxide in the stomach. It also has prebiotic properties that can help restore the bacterial balance in the intestines and support digestive health.
After a heavy meal, make a tea with a mixture of cinnamon and honey to soothe the digestive system.
Skin problems
Cinnamon has anti-fungal, antibacterial and antioxidant properties that prevent acne. Increases blood flow to the skin. It also moisturizes dry skin.
Mix 3 parts honey with 1 part cinnamon powder. Apply the paste on your skin.
Let it stay all night. When you get up in the morning, wash with warm water.
relieve stress
Cinnamon is calming and invigorating. Increases attention span, stimulates memory. It improves cognitive function in areas such as visual-motor response.
Smell cinnamon essential oil to relieve stress. In a short time, you will notice that the stress is reduced.
I hope our article on the benefits and harms of cinnamon has been informative. You can leave a comment.
