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

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) includes 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 Nutritional Facts

Cinnamon is a nutritional powerhouse. It contains various nutrients essential for us. According to the United States of Agriculture 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:

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 also benefits in several ways, and thus it is also known as a superfood!

Medicinal Properties of Cinnamon

Antioxidant activity: Cinnamon extracts may help protect cells from oxidative damage by neutralising free radicals and supporting antioxidant enzyme activity.

Anti-inflammatory activity: Cinnamon compounds may support the body’s natural response to inflammation by modulating inflammatory markers such as nitric oxide and COX-2.

Neurological disorders: Certain cinnamon extracts may help support brain health by protecting nerve cells and influencing memory-related proteins in preliminary studies.

Antidiabetic activity: Cinnamon contains natural compounds that may support healthy blood sugar levels and insulin function in experimental settings.

Antimicrobial activity: Cinnamon oils and extracts may help control the growth of certain bacteria, fungi, and yeast as observed in laboratory studies.

Anticancer activity: Some cinnamon compounds have shown potential to inhibit cell growth and support cellular protection in early-stage cancer research models.

Cardiovascular diseases: Cinnamon may support heart and blood vessel health by helping manage vascular tension and modulating related biological pathways.

Cholesterol- and lipid-lowering effects: Cinnamon extracts may help maintain lipid balance by influencing cholesterol and triglyceride levels in animal and small human studies.

Antihypertensive effect: Cinnamon compounds may help relax blood vessels and support normal blood pressure as seen in preclinical models.

Antithrombotic effect: Certain cinnamon constituents may reduce platelet aggregation, which may help in maintaining healthy blood flow in animal studies.

Neuroprotective effect: Bioactive ingredients in cinnamon may protect nerve cells and support mitochondrial function under stress conditions.

Anti-amyloidogenic activity: Some cinnamon extracts have been shown to reduce the build-up of amyloid proteins in brain models, potentially supporting memory health.

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

Daily intake of cinnamon may help manage blood sugar levels. Studies show cinnamon extracts contain polyphenols and methylhydroxychalcone polymer (MHCP), which mimic insulin activity and help regulate glucose metabolism in diabetic models. Cinnamon also supports insulin sensitivity and may help in controlling postprandial blood glucose.

2. Lower your cholesterol levels

Cinnamon may help maintain healthy lipid levels. Studies suggest cinnamon bark or its oils could influence lipid metabolism by lowering LDL and triglycerides while supporting HDL levels. Compounds like cinnamate may reduce cholesterol synthesis by inhibiting specific liver enzymes.

3. Acne Care

Cinnamon’s essential oil and cinnamaldehyde show activity against acne-causing microbes like Staphylococcus aureus, according to in vitro antimicrobial studies. Cinnamon paste with honey may help cleanse the skin surface and inhibit microbial load.

4. Helps Lower Inflammation

Cinnamaldehyde, a major compound in cinnamon, has been shown to modulate inflammatory markers such as nitric oxide, COX-2, and NF-κB in experimental studies. This may help support the body’s natural inflammatory response and manage oxidative stress in cells exposed to inflammatory triggers.

5. Refresh your breath

Cinnamon oil demonstrates antibacterial activity against oral pathogens like Candida albicans and Streptococcus mutans, as supported by studies on cinnamon’s antimicrobial role. Using a cinnamon-based rinse may help maintain oral hygiene and reduce bad breath-causing bacteria.

6. Antioxidant properties

Cinnamon is rich in antioxidants such as eugenol and cinnamaldehyde. Studies show its extracts significantly inhibit lipid peroxidation and nitric oxide production, which may help in neutralising free radicals and supporting cellular defence mechanisms.

7. Help Achieve Healthy and Plump Lips

Cinnamon may stimulate blood circulation due to its warming effect on the skin. Topical use may temporarily increase blood flow to lips, giving a fuller appearance. Always patch-test to avoid irritation from essential oils or spice particles.

8. Slow ageing symptoms

Studies indicate that cinnamon extracts may influence collagen biosynthesis. Cinnamaldehyde in particular has shown potential to inhibit matrix metalloproteinases (MMPs), which are enzymes involved in collagen degradation, suggesting a role in maintaining skin structure with age.

9. Obesity and weight loss

Cinnamon supplementation has shown modulation of metabolic pathways linked to lipid accumulation in several studies. It may support weight management by influencing insulin sensitivity and reducing oxidative stress.

10. Hand sanitiser

Cinnamon essential oil has demonstrated antimicrobial action against pathogens such as E. coli, MRSA, and Staphylococcus aureus. Cinnamon oil-based formulations may offer aromatic and antibacterial support.

11. Supports hair growth

Cinnamon’s potential to stimulate circulation may support blood flow to hair follicles. Anecdotal and traditional use of cinnamon-infused oils or masks suggests it may help in maintaining scalp health.

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.

Frequently Asked Questions (FAQs)

References:

• Rao, P. V., & Gan, S. H. (2014). Cinnamon: A Multifaceted Medicinal Plant. Evidence-Based Complementary and Alternative Medicine : ECAM, 2014, 642942. https://doi.org/10.1155/2014/642942
• Kizilaslan, N., & Erdem, N. Z. (2019). The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. International Journal of Food Science, 2019, 1–9. https://doi.org/10.1155/2019/4138534 
• Kowalska, J., Tyburski, J., Matysiak, K., Jakubowska, M., Łukaszyk, J., & Krzymińska, J. (2021). Cinnamon as a Useful Preventive Substance for the Care of Human and Plant Health. Molecules, 26(17), 5299. https://doi.org/10.3390/molecules26175299
• Dutta, A., & Chakraborty, A. (2018). Cinnamon in Anticancer Armamentarium: A Molecular Approach. Journal of Toxicology, 2018, 1–8. https://doi.org/10.1155/2018/8978731
• Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evidence-based Complementary and Alternative Medicine, 2014(1). https://doi.org/10.1155/2014/642942