10 Evidence-Based Health Benefits of Cinnamon: Antioxidants and other chemicals that are good to the body are abundant in cinnamon. The results of several studies suggest that it may assist in the management of blood sugar levels, the prevention of cardiovascular disease, and the reduction of inflammation.
10 Evidence-Based Health Benefits of Cinnamon
For thousands of years, people have valued cinnamon for its medical powers, and it continues to be a popular spice worldwide. It has only been in recent years that contemporary science has begun to substantiate a significant number of the possible health advantages that are connected with cinnamon. Here is a list of ten health benefits of cinnamon that have been supported by research from the scientific community.
1. Contains powerful medicinal properties
Cinnamon is a spice that is produced by extracting the inner bark of plants that are classified as Cinnamomum using scientific terminology.
It has been utilised as a component over the course of history, with its use reaching back to the time of Ancient Egypt. There was a time when it was thought of as a gift that was suitable for monarchs because of its rarity and value (1 Trusted Source).
In modern times, cinnamon is not only inexpensive but also readily available in the majority of supermarkets. Additionally, it is utilised as a component in a wide variety of dishes and cuisines.
The type of cinnamon that comes from Ceylon is frequently referred to as “true” cinnamon.
The most common form of cinnamon that is used today is called cassia cinnamon, and it is the variety that most people refer to as “cinnamon.”
Cutting the stems of cinnamon trees is the process that is used to make cinnamon. After that, the inner bark is removed, and the pieces that are made of wood are removed.
After it has dried, it will form strips that curl into rolls, which are referred to as cinnamon sticks. These sticks can be processed into a powder that is used to make cinnamon.
This oily component of cinnamon, which has a very high concentration of the chemical cinnamaldehyde (2), is responsible for the distinctive aroma and flavour of cinnamon.
This chemical is thought to be responsible for the majority of the significant benefits that cinnamon has on health and metabolism, according to the findings of scientists (3 Trusted Sources, 4 Trusted Sources).
2. Loaded with antioxidants
You can protect your body from the oxidative damage that is produced by free radicals by taking antioxidants (5 Trusted Sources).
Polyphenols are among the potent antioxidants that can be found in cinnamon (1 Trusted Source).
Cinnamon supplementation was discovered to have the potential to greatly enhance antioxidant levels in the blood while simultaneously lowering levels of indicators that are used to evaluate inflammation, such as C-reactive protein (6 Trusted Sources).
As a matter of fact, cinnamon’s antioxidant properties are so potent that it can even be utilised as a natural food preservative (7 Trusted Sources).
3. May have anti-inflammatory properties
Your body’s ability to respond to infections and repair damage to tissues is greatly aided by inflammation, which is an extremely important process.
On the other hand, inflammation can become a concern when it is persistent and directed against the tissues of your body (8 Trusted Sources).
The usage of cinnamon could be beneficial in this regard. This spice and the antioxidants that it contains have been shown to have powerful anti-inflammatory qualities, according to studies (9 Trusted Sources, 10 Trusteed Sources).
4. Could protect against heart disease
Research has shown that cinnamon consumption is associated with a lower risk of cardiovascular disease, which is the leading cause of death around the world (11 Trusted Source).
Taking a supplement containing at least 1.5 grammes (g), which is equivalent to approximately 3/4 of a teaspoon (tsp), of cinnamon on a daily basis was found to be effective in lowering levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and blood sugar in individuals who were diagnosed with metabolic disease (12 Trusted Source).
According to the findings of yet another analysis of thirteen studies, cinnamon has the potential to lower levels of triglycerides and total cholesterol, both of which are risk factors for cardiovascular disease (13 Trusted Source in particular).
It has also been demonstrated that cinnamon can lower blood pressure when it is consumed on a regular basis for a period of at least eight weeks (14 Trusted Sources, 15 Trusted Sources).
If you take all of these factors into consideration, you may be able to lower your chance of developing heart disease.
5. Could improve sensitivity to insulin
Insulin is one of the most important hormones that determines how much energy is used and how the metabolism works (16 Trusted Source).
In addition to this, it is extremely important for the transportation of blood sugar from the bloodstream to the cells (16 Trusted Source).
Having said that, there are individuals who are resistant to the effects of insulin. A condition that is characterised by insulin resistance is metabolic syndrome and type 2 diabetes (17 Trusted Source). Insulin resistance is a hallmark of these illnesses.
Some studies suggest that cinnamon may be able to lower insulin resistance (18 Trusted Sources, 19 Trusted Sources), although additional study is required to investigate this possibility.
Cinnamon has the ability to reduce blood sugar levels and help better regulation of blood sugar levels since it also increases insulin sensitivity.
6. Helps lower blood sugar levels
One of the most well-known benefits of cinnamon is that it can reduce blood sugar levels.
Additionally, cinnamon has the ability to reduce blood sugar levels through a number of additional processes, in addition to its favourable effects on insulin resistance.
To begin, recent research has demonstrated that cinnamon can reduce the amount of sugar that is absorbed into the bloodstream following a meal.
This is accomplished by interfering with a large number of digestive enzymes, which in turn slows down the pace at which carbs are broken down in the digestive tract (20 Trusted Sources, 21 Trusted Sources).
Furthermore, a molecule found in cinnamon has the potential to imitate the actions of insulin, so enhancing the process by which sugar is taken up by cells (22 Trusted Source).
There have been a number of research conducted on humans that have demonstrated the positive effects of cinnamon. These studies have demonstrated that cinnamon has the ability to reduce fasting blood sugar levels and improve haemoglobin A1c, which is a sign of long-term control of blood sugar (23 Trusted Source, 24 Trusted Source).
Cinnamon is commonly used at a dose of 1–6 grammes, which is equivalent to approximately 0.5–2 teaspoons every day (24 Trusted Source).
7. May have beneficial effects on neurodegenerative diseases
Diseases that are classified as neurodegenerative are characterised by a gradual loss of the structure or function of nerve cells (25 Trusted Source).
Both Alzheimer’s disease and Parkinson’s disease are among the most prevalent forms of the disease (25 Trusted Source).
Cinnamon has a number of substances that have been shown to suppress the accumulation of a protein known as tau in the brain, which is one of the characteristics that is characteristic of Alzheimer’s disease (26 Trusted Source).
cinnamon was found to be beneficial in protecting neurons, normalising neurotransmitter levels, and improving motor performance in mice with Parkinson’s disease, according to a study that was conducted in 2014 (27 Trusted Source).
8. Cinnamon may protect against cancer
Numerous studies have been conducted to investigate the possible benefits of cinnamon in the treatment and prevention of cancer.
In general, the data is restricted to research conducted on test tubes and animals, which suggest that cinnamon extracts may protect against cancer (28 Trusted Sources, 29 Trusted Sources, 30 Trusted Sources).
Moreover, it appears to be toxic to cancer cells, which results in the death of cancer cells. It accomplishes this by inhibiting the proliferation of cancer cells and the production of blood vessels in tumours.
Cinnamaldehyde was shown to be able to inhibit the expression of specific proteins that are involved in the progression of cancer in a study that was conducted on mice who had ovarian cancer (31 Trusted Source).
These findings were reinforced by trials conducted in test tubes, which shown that cinnamaldehyde had the ability to inhibit the growth and spread of ovarian cancer cells (32 Trusted Source).
On the other hand, additional research is required to investigate the possible anti-cancer properties of cinnamon in human clinical trials.
9. May prevent bacterial and fungal infections
One of the most important active components of cinnamon, known as cinnamonaldehyde, has the potential to be useful against a variety of infections.
Cinnamon oil may be able to assist in the elimination of some fungi that are responsible for respiratory tract infections, according to research conducted in test tubes (33 Trusted Source).
In addition to this, it has the potential to limit the growth of specific bacteria, such as Salmonella and Listeria (34 trustworthy sources, 35 trustworthy sources).
Additionally, the antibacterial properties of cinnamon may also assist in the prevention of tooth decay and the reduction of bad breath (36 Trusted Source).
On the other hand, the evidence is primarily restricted to studies conducted in test tubes; hence, there is a need for additional research conducted on humans.
10. May have anti-viral properties
Cinnamon may be beneficial in protecting against certain viruses, according to the findings of some studies.
An example of this would be the belief that cinnamon that has been derived from Cassia types is beneficial against HIV-1, which is the most prevalent strain of HIV found in people (37 Trusted Sources, 38 Trusted Sources).
According to the findings of other research, cinnamon may also provide protection against other viruses, such as the influenza virus and dengue fever, which is a viral infection that is transmitted by mosquitoes (39 TrustSource).
In spite of this, more human trials are required to validate these effects.
