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Cinnamomum verum, generally known as Ceylon cinnamon or “true cinnamon,” is a bushy evergreen tree of the Lauraceae family. The spice is obtained from its inner bark. Cinnamon is valued not only for its use in food and perfumes but also for its potential health properties. To learn more about this spice’s uses and potential benefits, continue reading.
The spice, which is made from the dried inner bark, varies in colour and has an aromatic aroma as well as a warm, sweet flavour. It is widely used as an aromatic condiment and flavouring agent in sweet and savoury dishes, breakfast cereals, snack foods, tea, and traditional foods. In addition, essential oil is extracted from the bark and is used in cuisine, liqueurs, perfume, and pharmaceuticals.
Ceylon cinnamon is native to Sri Lanka’s Malabar Coast (formerly Ceylon), India’s Malabar Coast, and Myanmar (Burma). It is also cultivated in other regions, such as South America and the West Indies.
The process of obtaining cinnamon powder from cinnamon sticks (inner bark) includes harvesting while it is still raining. The process begins by cutting the shoots, then scraping the outer layer to expose the inner bark. With a semicircular blade and a brass rod, the shoots are first scraped to release the bark, 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. Finally, they are sorted into grades.
Cinnamon Nutritional Facts
Cinnamon is a good source of several nutrients, particularly fibre and manganese. According to the United States Department of Agriculture (USDA), a 100g serving of ground cinnamon provides significant dietary fibre.
Let’s explore cinnamon nutrition and other essential nutrients:
Health Benefits of Cinnamon
Cinnamaldehyde is one of the most essential components of cinnamon, often used in flavourings and scents. This component is thought to be responsible for many of the spice’s potential health properties.
1. Role in Type 2 Diabetes Management
Some clinical studies suggest that consuming cinnamon daily may help support the regulation of blood sugar levels [5, 6]. Cinnamon extracts contain polyphenols and methylhydroxychalcone polymer (MHCP), which are thought to help regulate glucose metabolism and improve insulin sensitivity in diabetic models and small clinical trials [5, 6]. It is important to note that cinnamon is not a replacement for prescribed diabetes medication.
2. Support for Healthy Cholesterol Levels
Cinnamon may help maintain healthy lipid levels. Research indicates that regular cinnamon intake may favourably influence lipid metabolism, potentially by lowering LDL (“bad”) cholesterol and triglyceride levels while maintaining or slightly raising HDL (“good”) cholesterol levels [7, 9]. Compounds like cinnamate may reduce cholesterol synthesis by inhibiting specific enzymes in the liver [7].
3. Acne and Skin Care
Cinnamon’s essential oil and cinnamaldehyde show antimicrobial activity against acne-causing microbes like Staphylococcus aureus, according to in vitro studies [3]. A gentle, diluted cinnamon preparation (e.g., cinnamon powder mixed with honey) may help cleanse the skin surface and inhibit microbial load. Always perform a patch test before applying to the face due to potential irritation.
4. Anti-inflammatory and Antioxidant Properties
Cinnamaldehyde, a primary compound in cinnamon, has been shown to modulate inflammatory markers, including nitric oxide, COX-2, and NF-κB, in experimental studies [3]. This suggests it may help support the body’s natural inflammatory response and manage oxidative stress [1, 3]. Cinnamon is rich in antioxidants, including eugenol and cinnamaldehyde [1].
5. Oral Hygiene Support
Cinnamon oil demonstrates antibacterial activity against oral pathogens like Candida albicans and Streptococcus mutans, as supported by studies on cinnamon’s antimicrobial role [3]. Using a properly diluted, cinnamon-based rinse may help maintain oral hygiene and reduce bacteria that contribute to bad breath.
6. Temporary Cosmetic Lip Plumping
Cinnamon essential oil, when highly diluted and applied topically, may stimulate blood circulation due to its warming effect on the skin. Topical use may temporarily increase blood flow to the lips, which can give a fuller, albeit temporary, appearance.
Caution: Always dilute cinnamon oil significantly as direct application can cause severe irritation or allergic contact dermatitis.
7. Potential Anti-Ageing Effects on Skin
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 [10]. More human clinical data is needed to confirm these preliminary findings.
8. Role in Weight Management and Metabolism
Cinnamon supplementation has been shown to modulate metabolic pathways linked to lipid accumulation in several studies [5]. It may support weight management by positively influencing insulin sensitivity and potentially reducing abdominal fat accumulation, especially when combined with diet and exercise [9, 11].
9. Natural Antimicrobial Support
Cinnamon essential oil has demonstrated antimicrobial action against pathogens such as E. coli, MRSA, and Staphylococcus aureus [3]. While it possesses these properties, it should not replace commercial sanitisers or established disinfection protocols.
10. Support for Hair Health
Cinnamon’s potential to stimulate circulation may support blood flow to hair follicles. Anecdotal and traditional uses of cinnamon-infused oils suggest it may help maintain scalp health, but robust clinical evidence is currently lacking.
Cinnamon Side Effects and Safety Considerations
It is critical to be aware of potential side effects, especially with high or concentrated intake:
Coumarin Content (Cassia Risk): Cassia cinnamon, the most common type, contains significant levels of a compound called coumarin. Consuming high amounts of Cassia cinnamon regularly may pose a risk of liver toxicity and damage in susceptible individuals [2]. Ceylon cinnamon has a much lower coumarin content, making it the safer choice for regular, high-dose consumption.
Mouth Irritation and Allergy: Consuming excessive amounts of cinnamon or undiluted cinnamon oil may irritate the mouth and throat, leading to discomfort or a burning sensation. Allergic reactions, though rare, can occur.
Skin Sensitivity: Applying cinnamon oil directly to the skin may cause irritation or allergic reactions in individuals with sensitive skin. Essential oils must always be diluted properly, and a patch test is recommended before topical use.
Blood Sugar Concerns: While cinnamon may help support blood sugar, individuals taking diabetes medication should use caution and consult their physician, as consuming large amounts of cinnamon could theoretically lower blood sugar too much, potentially leading to hypoglycemia [5].
Drug Interactions: Cinnamon supplements may interact with certain medications, including blood thinners and drugs metabolised by the liver. Individuals on chronic medication should consult a healthcare provider before starting regular cinnamon supplementation [2].
Frequently Asked Questions (FAQs)
Is it safe to drink cinnamon water every day?
Yes, drinking cinnamon water daily is generally safe for most healthy adults, especially when using Ceylon cinnamon. Cinnamon contains many beneficial compounds, including antioxidants. However, moderation is key. Drinking excessively large amounts, particularly if made with Cassia cinnamon, could potentially cause issues like stomach upset or, rarely, liver concerns due to coumarin [2]. A moderate, daily intake is beneficial.
How much cinnamon is generally considered safe daily?
For most healthy individuals, consuming a small amount of cinnamon daily is safe. A typical recommendation for potential health benefits is around 1 to 1.5 teaspoons (2 to 4 grams) of powder per day [12]. If you are consuming Cassia cinnamon, it is advisable to limit daily intake to even less than 1 teaspoon to minimise coumarin exposure [2]. Always consider your overall dietary intake and consult a doctor if you plan to use large supplemental doses.
Does cinnamon reduce belly fat?
Cinnamon alone is not a magic solution for reducing belly fat. Some studies suggest that cinnamon may help support weight management and reduce abdominal fat accumulation by enhancing the body’s response to insulin and improving metabolic function [9, 11]. The key to sustainable weight loss and fat reduction remains a balanced diet, regular exercise, and healthy habits.
Does cinnamon burn fat at night?
There is no strong scientific evidence to support the claim that cinnamon specifically burns fat at night. While cinnamon can help improve metabolism and regulate blood sugar levels, which indirectly supports energy balance, the primary mechanisms of weight management happen throughout the day in response to diet and activity.
Who should not drink cinnamon water?
While generally safe, individuals who are allergic to cinnamon should avoid it. Additionally, those with pre-existing liver disease or who are on blood-thinning, heart, or diabetes medications should consult their physician before consuming cinnamon water regularly, especially if it is made with Cassia cinnamon [2, 5].
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