Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is used daily in many cultures (and in my kitchen), because of the many health benefits it provides due to its high level of protective antioxidants.
Plus, it has a slightly sweet and warming taste that’s super easy to incorporate into your daily diet. (More on this below.)
Cinnamon comes from the bark of evergreen trees of the genus cinnamomum. When cinnamon is harvested, the bark is stripped and sun dried.
As it dries, the bark curls into what we typically call cinnamon sticks (they are technically called “quills”). Cinnamon is sold as either whole cinnamon sticks or as ground cinnamon.
DIFFERENT TYPES OF CINNAMON
There are hundreds of types of cinnamon, but there are only four varieties used for commercial purposes.
The cinnamon known as “true cinnamon” is Ceylon cinnamon. This is the only variety that many countries recognize as cinnamon fit for consumption. 90% of Ceylon cinnamon is grown in Sri Lanka, with the remaining 10% coming from India, Madagascar, Brazil and the Caribbean.
The other three varieties of commercial cinnamon are easier to produce and less expensive than Ceylon. They are all typically lumped together as “Cassia” cinnamon, but there are slight variations:
- Cassia (Chinese) cinnamon – country of origin is China
- Saigon cinnamon – country of origin is Vietnam
- Korintje cinnamon – country of origin is Indonesia
In North America, when cinnamon is listed as an ingredient or sold on shelves simply as “cinnamon,” it is typically from the Cassia group.
CEYLON VS. CASSIA CINNAMON
Ceylon is the sweetest and mildest tasting variety of cinnamon.
Cassia varieties are much stronger, more pungent and tend to have lower quality than Ceylon cinnamon.
But here’s the biggest different to take note of:
Ceylon has a significantly lower amount of coumarin than the Cassia varieties of cinnamon. This is important, because high doses of coumarin can cause liver damage.
This is why I only use Ceylon cinnamon in my kitchen, and why I always specify “Ceylon” as the ingredient in the recipes I share that require cinnamon.
HEALTH BENEFITS
Ceylon cinnamon provides tremendous health benefits.
As little as 1/2 a teaspoon a day can have positive effects on your blood sugar levels, digestion, immune system function and more. Stronger doses are extremely beneficial for reducing your risk of heart disease, diabetes, cancer and neurodegenerative diseases like Parkinson’s.
Let’s dig into some specifics:
1. Rich Source of Antioxidants
Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage in the body and slow the aging process.
According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks #7 of all foods, spices and herbs across the world. In a study that compared the antioxidant activity of 26 spices, cinnamon was deemed the winner and proved to be higher in antioxidants than other powerful herbs and spices including garlic, thyme, rosemary and oregano.
The type of antioxidants in Ceylon cinnamon (polyphenols, phenolic acid and flavonoids) are what make it a health-enhancing superstar and a scavenger for free radicals. These compounds work to fight the oxidative stress in the body that can lead to the development of disease.
2. Anti-Inflammatory
The antioxidants in Ceylon cinnamon have anti-inflammatory effects, which can help lower the risk of heart disease, cancer, arthritis, brain function decline and more. Researchers have identified over seven kinds of flavonoid compounds alone in cinnamon, which are highly effective at fighting dangerous levels of inflammation throughout the body.
Since cinnamon lowers swelling and inflammation, it can be beneficial for pain management.
3. Protects Heart Health
Studies have shown that cinnamon reduces several of the most common risk factors for heart disease.
The special compounds in cinnamon are able to help reduce levels of total cholesterol, LDL “bad” cholesterol and triglycerides, while HDL “good” cholesterol remains stable. Cinnamon has also been shown to reduce high blood pressure, which is another threat for causing heart disease or a stroke.
Ceylon cinnamon also increases blood circulation and advances bodily tissue’s ability to repair itself after it has been damaged. This includes heart tissue, which is in need of regeneration in order to help fight heart attacks, heart disease and stroke.
4. Helps Fight Diabetes
Ceylon cinnamon is known to have an anti-diabetic effect. It helps lower blood sugar levels and can improve sensitivity to the hormone insulin, which is the vital hormone needed for keeping blood sugar levels balanced.
Diabetes is formed when insulin resistance occurs and poor glycemic control takes place, or someone develops the inability to manage how much sugar (glucose) enters the bloodstream. The same problem with insulin resistance is also associated with other conditions like weight gain.
These benefits of cinnamon exist because it plays a part in blocking certain enzymes called alanines, which allow for glucose (sugar) to be absorbed into the blood. That’s how cinnamon decreases the amount of glucose that enters the bloodstream after a high-sugar meal, which is very helpful for those with diabetes.
5. Protects Brain Function & Defends Against Cognitive Decline
Another benefit of cinnamon’s protective antioxidant properties is they can help defend the brain against developing neurological disorders like Parkinson’s Disease and Alzheimer’s Disease.
One way cinnamon protects cognitive function and brain health is by activating neuro-protective proteins that protect brain cells from damage and mutation. This reduces the negative effects of oxidative stress by stopping cells from morphing and self-destructing.
Because cinnamon contains so many antioxidants and anti-inflammatory compounds that reduce the effects of aging on the body and brain, it’s an excellent natural tool to consider for the treatment or prevention of age-related neuro-degenerative diseases.
6. Helps Lower Cancer Risk
Because of its antioxidant abilities, cinnamon can help protect against DNA damage, cell mutation and cancerous tumor growth. Studies have shown this is due to a compound in cinnamon called cinnamaldehyde, which inhibits cancer tumor growth and protects DNA from damage, while also encouraging cancerous cells to self-destruct (a process called “cell apoptosis”).
7. Fights Infections & Viruses
There are many benefits of cinnamon when it comes to defending the body from illnesses. This is because cinnamon is a natural antimicrobial, antibiotic, anti-fungal and antiviral agent.
Cinnamon is so powerful at boosting immune system function that some studies even show it may be able to reduce the risk of contracting the HIV virus.
8. Protects Dental Health & Freshens Breath Naturally
Certain extracts found in cinnamon protect against bacteria living in the oral microflora in your mouth that can cause bad breath, tooth decay, cavities and oral infections. The essential oil from cinnamon can be used to naturally combat bacteria in the mouth, acting like a natural antibacterial mouthwash.
Similar to peppermint, one of the health benefits of cinnamon is that it can also be used as a natural flavoring agent in chewing gums due to its mouth refreshing abilities. Because it removes oral bacteria, cinnamon has the ability to naturally remove bad breath without adding any chemicals to the body. For this reason, cinnamon has been traditionally used to treat toothaches, mouth sores and other dental problems.
Plus, it tastes and smells really good!
9. Improves Skin Health
The antibiotic and antimicrobial effects of cinnamon protect skin from irritations, rashes, allergic reactions and infections. Applying properly diluted cinnamon essential oil directly to the skin can be helpful in reducing inflammation, swelling, pain and redness.
Cinnamon and honey (another antimicrobial agent) are frequently used together to boost skin health and are beneficial for acne, rosacea and skin allergies.
10. Helps Fight Allergies
Cinnamon has been shown to be helpful in fighting common allergy symptoms, because it reduces inflammation and fights histamine reactions in the body. For the same reason, it can also help to reduce symptoms of asthma attacks.
11. Naturally Preserves Food
One of the less-known benefits of cinnamon is that it can be used to preserve food naturally. This is due to its antibacterial abilities and potent antioxidant properties.
In fact, studies have shown that when fruit is coated with cinnamon, it stays fresh for longer.
EASY WAYS TO INCORPORATE CEYLON CINNAMON INTO YOUR DAILY DIET
Thanks to the warm and subtly sweet taste of Ceylon cinnamon, it’s super easy to incorporate into your daily diet. Below are just a few ideas:
- Mix it into your coffee and tea.
- Sprinkle it over fresh fruit.
- Enjoy it in a cleansing morning drink with warm water, lemon juice and ginger.
- Add it to healthy baking recipes or sweet treats.
- Sprinkle it over your oatmeal.
- Mix it into a savory soup recipe like this warm and delicious pumpkin soup.
- Add it to a smoothie.
WHERE TO BUY CEYLON CINNAMON
As with all spices and seasonings, I highly recommend buying organic. If you’re not able to find organic Ceylon cinnamon in stores near you, you can find it multiple places online, including HERE on amazon. That’s where I score mine by the pound!
Cheers to enjoying a delicious spice with loads of health benefits!
With love and gratitude,
Kandi
DISCLOSURE: Many of the links above are affiliate links, which means I earn a small commission – at no additional cost to you – if you purchase a product through them. (Click here to view my full Disclaimer & Disclosure statement.) This helps me continue providing FREE content to help you live a fit and fabulous life without busting your bank account. Thanks for your support!