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Cinnamon Health Benefits, Uses, Nutrition Facts and Its Side Effect

Last updated on : 21 May, 2024

Read time : 10 min

Cinnamomum Verum, generally known as Ceylon cinnamon, is a bushy evergreen cinnamon tree of the Lauraceae family and the cinnamon spice is obtained from its bark. Cinnamon benefits are not limited to food use or perfumes. To know more about this benefit read the article.

The spice, which is made up of dried inner bark, is dark in colour and has a sweetly aromatic aroma as well as a warm sweet flavour. Sweet and savoury dishes, breakfast cereals, snack foods, tea, and traditional foods all incorporate the warm sweet flavour as an aromatic condiment and flavouring agent. Apart from this essential oil is extracted from the bark fragments and used in cuisine, liqueur, perfume, and pharmaceuticals. 

Sri Lanka’s Malabar Coast (formerly Ceylon), India’s Malabar Coast, and Myanmar (Burma) regions are native to cinnamon. It is also grown in other regions like South America and the West Indies.

The Process of obtaining Cinnamon powder from the Cinnamon sticks (inner bark).

For Harvesting, while it is still raining, all leaves from the bark of the cinnamon tree are removed but a few from each plant are discarded. With a semicircular blade and a brass rod, the shoots are first scraped to release the bark and then split with a knife and peeled. As the peels are stacked one on top of the other, they form a quill that is a few centimetres long and packed with bark trimmings of the same grade. Drying the quills for four or five days is followed by rolling and placing them in subdued sunshine for drying. In the end, they are divided into grades after being bleached with sulphur dioxide.

Cinnamon Nutrition

Cinnamon is a nutritional powerhouse. It contains various nutrients essential for us. According to the United States of Agricultural Research (USDA), cinnamon has a high nutritional value. 100 gm of cinnamon contains 0.26 gm of protein, 52 Kcal of energy, and 53.1 gm of fibre.
Let’s explore cinnamon nutrition and other essential nutrients:

NutrientsConcentration per 100 gm
Vitamin A15 µg
Iron8.32 mg
Magnesium60 mg
Glucose1.04 gm
Potassium431 mg
Sodium10 mg
Zinc1.83 mg
Copper0.339 mg
Manganese17.5 mg
Phosphorus64 mg

Types of Cinnamon

Cinnamon comes in a variety of forms. It is the darker-coloured cassia cinnamon sold in the United States that is the most popular. Southeast Asia is where it’s grown. Known as ‘genuine cinnamon’ in other countries, Ceylon cinnamon is a popular ingredient.

Ceylon and cassia are the two most common types of cinnamon sold in supermarkets, although you may also find a blend of the two. Ceylon may be easier to ground, but the cinnamon benefits may not have the same health advantages as the original.

Dalchini benefits are not only limited to flavouring or perfume agents it cinnamon powder benefits in several ways and thus it is also known as a superfood!

Cinnamon or the use of cinnamon powder has also been mentioned as a possible remedy for:

  • heart disease
  • Alzheimer’s is a form of dementia.
  • Cancer
  • HIV Infection
  • Deterioration of the dental enamel
  • Allergies

Cinnamon benefits

Cinnamaldehyde is one of the most essential components of cinnamon. Flavourings and scents often contain this substance as an ingredient. cinnamon benefits health with the help of this component of the plant.

1. Cinnamon benefits in type 2 diabetes

People with diabetes may benefit from using dalchini powder, Dalchini is a Hindi term for Cinnamon powder. Cinnamon benefits by reducing blood sugar levels. People with diabetes may also benefit from using Cinnamon powder.

The influence of cinnamon on type 2 diabetes is perhaps the most amazing and exciting benefit of a daily intake of cinnamon. By lowering blood pressure and boosting insulin sensitivity, it can aid in the management of this condition. Cinnamon contains chemicals that mimic the effects of insulin and aid in blood sugar regulation, which is critical for diabetics.

2. Lower your cholesterol levels.

While further research is needed, several studies suggest that Cinnamon benefits in lowering LDL (bad cholesterol) and raising HDL (good cholesterol). Cinnamate, in particular, may be able to reduce the number of fatty acids in the blood by decreasing the activity of an enzyme that produces cholesterol.

3. Acne treatment

Cinnamon has the ability to stop acne-causing germs in their tracks. Simply combine 3 tablespoons honey and 1 tablespoon ground cinnamon to make a paste for one great-smelling acne mask. Allow it to sit on your skin for 10 minutes before washing it off and admiring your revitalised face.

4. Inflammation should be reduced.

Cinnamaldehyde is an excellent chemical that gives cinnamon its scent and flavour, and it can also aid with swelling and the clumping of blood platelets in the bloodstream. Cinnamon benefits of anti-inflammatory properties don’t end there; it can also prevent some molecules linked to aberrant cell proliferation, reducing illness risk. Cinnamon or dalchini uses as an anti-inflammatory and anti-oxidant in humans is not much known.

5. Refresh your breath

Cinnamon’s breath-freshening properties are well-known. Cinnamaldehyde removes those annoying oral bacteria once more. Chew cinnamon gum or prepare your own mouthwash by boiling 5 cinnamon sticks in 1 cup of water for 5 minutes, then using it as you would a standard mouthwash to get a fresher breath!

6. Antioxidant properties

Antioxidants are beneficial because they aid in the reduction of oxidative stress, which has been shown to harm cells and contributes to practically every chronic disease, including type 2 diabetes. Antioxidant properties are one such cinnamon benefits that are superior to those of many well-known superfoods!

7. Helps in healthy and more plum lips

Cinnamon stimulates blood flow to the skin’s surface, thus it can fill up your lips without the need for injections. Make a paste with 1/2 teaspoon of cinnamon, Vaseline, or a few drops of oil (vitamin E, coconut, or even olive oil) and apply it to your lips. Allow a few minutes for the mixture to soak before rinsing it off.

8. Slow ageing symptoms

As we age, our skin generates less collagen and elastin, the proteins that keep our skin smooth and supple. Many lotions and creams promise to aid in the creation of these proteins, but cinnamon extract may do the trick without the need for additional chemicals.

9. Obesity and weight loss

Treatment of obesity and weight loss are other cinnamon benefits. Irritable bowel syndrome and other stomach and intestine issues may benefit from it. However, it isn’t apparent if it is working.

10. Hand sanitiser

Cinnamon oil has been demonstrated to be effective against a variety of common and hospital-acquired diseases, including Streptococcus, MRSA, Staphylococcus, and E. coli. One doctor recommends producing an aromatic and effective blend called thieves oil, which contains a good proportion of cinnamon, as a natural hand sanitiser. (Of course, this should not be used in place of authorised hand sanitisers that fulfil Health Canada’s guidelines for aiding with Covid protection.)

11. Increase hair growth

Cinnamon benefits may be visible in hair growth. (However, here are some advice from a stylist for growing out your hair.) It accomplishes this by increasing blood flow to the hair follicles, hence increasing the circulation required for hair growth. To create: To make a paste, combine 1 tablespoon ground cinnamon, 1 tablespoon honey, and about a cup olive or coconut oil. Apply this to your scalp, let it remain for 10 minutes, and then wash it out with a light shampoo.

Cinnamon powder at a normal level is unlikely to have a significant influence on your health. But more consumption of dalchini powder is also not a good idea.

There is no standard dose for cinnamon because it is unproven as a therapy. Some experts recommend taking 1/2 to 1 teaspoon (2-4 grammes) of powder every day.

Cinnamon Water Benefits

Cinnamon water offers many benefits for your health. Drinking cinnamon water regularly can help regulate blood sugar levels, which is especially helpful for people with diabetes or those at risk of developing it. It also has anti-inflammatory properties that may reduce inflammation in the body and improve overall health.
Additionally, cinnamon water can aid in digestion, relieve bloating and gas, and promote weight loss by boosting metabolism. Moreover, it has antimicrobial properties that can help fight off bacteria and infections. Overall, adding cinnamon water to your daily routine can be a simple and delicious way to support your health and well-being.

Cinnamon Side Effects

  • Mouth irritation: Consuming too much cinnamon or cinnamon oil may cause irritation in the mouth and throat. This can lead to discomfort, burning sensation, or even allergic reactions in some individuals.
  • Skin sensitivity: Applying cinnamon directly to the skin may cause irritation or allergic reactions in sensitive individuals. It’s essential to dilute cinnamon oil properly or perform a patch test before using it topically to avoid skin irritation.
  • Digestive issues: Consuming large amounts of cinnamon may lead to digestive issues such as stomach upset, nausea, or diarrhoea. Some people, especially those with underlying gastrointestinal conditions, may be more sensitive to cinnamon’s compounds.
  • Blood sugar effects: While cinnamon is often touted for its potential to help regulate blood sugar levels, consuming large amounts may actually lower blood sugar too much, leading to hypoglycemia in some individuals. It’s essential for people with diabetes or hypoglycemia to monitor their blood sugar levels closely when consuming cinnamon supplements.
  • Liver damage: In rare cases, consuming high doses of cinnamon supplements may damage the liver or exacerbate liver conditions. It’s crucial to use cinnamon in moderation and consult with a healthcare professional if you have underlying liver issues or concerns.


Is it good to drink cinnamon everyday?

Drinking cinnamon water every day can have benefits for your health. Cinnamon has many good things in it, like antioxidants, which help fight off bad stuff in your body. But drinking too much cinnamon water can sometimes cause problems, like stomach upset or allergic reactions in some people. So, it’s good to enjoy cinnamon water, but not too much every day.

How much cinnamon is OK daily?

Having a little bit of cinnamon every day can be okay for most people. Usually, about 1 to 1.5 teaspoons of cinnamon a day is safe and healthy. You can sprinkle it on foods or mix it into drinks like tea or smoothies. Just remember, too much cinnamon might cause side effects for some people, so it’s best not to overdo it.

Does cinnamon reduce belly fat?

Some studies suggest that cinnamon might help a little bit with reducing belly fat. Cinnamon has compounds that can improve how your body handles sugar, which might help with weight loss. But cinnamon alone won’t magically make your belly fat disappear. It’s essential to eat a balanced diet, exercise, and maintain healthy habits for best results.

Does cinnamon burn fat at night?

There’s no strong evidence to show that cinnamon burns fat specifically at night. However, cinnamon can help improve metabolism and regulate blood sugar levels, which might indirectly support fat burning during sleep. Still, the key to weight loss is a healthy lifestyle, including proper diet, exercise, and sufficient sleep.

How much cinnamon should a woman have a day?

For most women, about 1 to 1.5 teaspoons of cinnamon a day is a good amount. This can be sprinkled on foods, mixed into drinks, or added to recipes. Cinnamon has benefits for females, like helping with digestion, boosting energy, and supporting overall health. Just remember to enjoy it in moderation to avoid any potential side effects.

Who should not drink cinnamon water?

While cinnamon water has many benefits, it might not be suitable for everyone. People who are allergic to cinnamon should avoid it completely, as it can cause allergic reactions like itching, swelling, or difficulty breathing. Additionally, those with certain medical conditions, such as liver disease or diabetes, should talk to their doctor before drinking cinnamon water regularly to ensure it’s safe for them.

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Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.


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