Cinnamon... Health Benefits, Risks & Nutrition Facts

Cinnamon is a spice obtained from the inner bark of several tree species from the genus Cinnamomum.

It has been used as an ingredient throughout history, dating back as far as Ancient Egypt.

Cinnamon used to be rare and valuable and was regarded as a gift fit for kings, but these days, it is cheap and available in every supermarket.

It can be found as an ingredient in various foods and recipes in a wide variety of cuisines, sweet and savory dishes, breakfast cereals, snack foods, tea, and traditional foods.

What are the Benefits of Cinnamon?

Loaded with antioxidants that protect your body from oxidative damage caused by free radicals.

It contains anti-inflammatory properties that can help your body fight infections and repair tissue damage.

Scientists believe that its cinnamaldehyde compound is responsible for most of cinnamon's powerful effects on health and metabolism.

Cinnamon has been linked to a reduced risk of heart disease, the world's most common cause of premature death.

It can also dramatically reduce insulin resistance and help it improve the sensitivity of hormone insulin as it contains a compound that can act on cells by mimicking insulin, which greatly improves glucose uptake by the cells, though it acts much slower than insulin itself.

Cinnamon can decrease the amount of glucose that enters our bloodstream after a meal as well as lowers the blood sugar levels.

Numerous human studies have confirmed it contains a powerful anti-diabetic effect that can lower fasting blood sugar levels by 10–29%.

It has also been found that the Ceylon cinnamon enhanced antioxidant enzyme activity, which means it may prevent or treat certain types of cancer, as it contains anti-inflammatory, antioxidant, and antimicrobial effects.

Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi.

Cinnamon extracted from Cassia varieties is thought to help fight against HIV-1, the most common strain of HIV in humans.

What is the dosage for Cinnamon?

Ground cinnamon is generally given at dosages of 1 to 3 g/day (range, 120 mg/day to 6 g/day) in studies of diabetes without reported adverse reactions.

It is generally recognized as safe when used in food, however, the recommended daily coumarin limit is approximately 0.05 mg/pound (0.1 mg/kg) of body weight or 5 mg per day for a 130-pound (60-kg) person.

It is recommended to use just one to one and a half teaspoons of "Cassia cinnamon" could put you over the daily limit.

What are the side effects of Cinnamon?

Not all cinnamon should be treated equally.

The Cassia contains significant amounts of a compound called coumarin, which is believed to be harmful in large doses.

Ceylon is much better in this regard, and studies showed that it’s much lower in coumarin than the Cassia.

Some people have experienced mouth sores from eating too much ground cinnamon cause breathing problems as well as irritate the throat and lungs.

It can also make you gag, choke or permanently damage your lungs.