The health benefits of cinnamon — 10 proven facts and uses

Cinnamon is one of the most popular and useful spices on the planet, which is made from the bark of a plant of the genus Cinnamon. Since the time of Ancient Egypt, it has been used for medicinal purposes.

Modern science has also confirmed many of the beneficial properties of cinnamon. It is able to regulate all types of metabolism, reduce the risk of common diseases, as well as fight pathogens of fungal, bacterial and viral infections.

10 facts about the benefits

Below are 10 proven theses about the benefits of cinnamon for our health (based on scientific sources of information).

1. Contains valuable substances

Cinnamon contains antioxidants and anti-inflammatory substances that protect the human body from dangerous diseases.

Spice rich cinnamaldehyde (contained in the oily part), which regulates metabolism and reduces the risk of developing chronic pathologies.

Cinnamon also contains tannins, Immune boosting and destroying pathogenic microorganisms.

The composition contains a small amount of minerals (iron and calcium) and vitamin K.

2. Has an antioxidant effect

Antioxidants are substances that protect body tissues from free radicals formed during oxidative stress.

Free radicals can cause cell damage, increase the likelihood of developing cancer and a number of chronic diseases.

Studies show that cinnamon contains powerful antioxidants – polyphenols. They not only prevent the appearance of malignant processes, but also reduce the risk of developing heart and vascular diseases, type II diabetes mellitus.

Chinese specialists underline that among all spices, cinnamon is the most powerful antioxidant substance, surpassing in effectiveness even garlic and oregano.

3. It has an anti-inflammatory effect

The tissues of the body are in a state of constant chronic inflammation. It supports the function of the immune system, promotes the restoration of damaged tissues.

However, in some situations, as well as with age, chronic inflammation increases, which leads to disruption of the musculoskeletal, cardiovascular, central nervous and other systems.

Specialists from the University of Western Sydney (Australia) discovered that the addition of cinnamon to the diet leads to a decrease in several key markers of inflammation – tumor necrosis factor alpha and interleukin-1.

Taiwanese scientists advise be sure to use this seasoning to maintain your own health.

According to experts, the substance brown aldehyde has an anti-inflammatory property.

4. Fights cardiovascular diseases

Since ancient times, it has been believed that eating cinnamon reduces the risk of developing cardiovascular disorders, which are the main cause of death in almost all developed countries.

Cinnamon's ability to normalize lipid metabolism has been established. Against the background of consumption, there is a decrease in blood concentration total cholesterol , as well as its atherogenic fractions – LDL, TAG.

American scientists came to the conclusion that only 120 mg of cinnamon is enough to lower cholesterol.

With an adequate level of cholesterol, there are no prerequisites for the development of pathologies caused by atherosclerotic lesions of the arteries: coronary heart disease and myocardial infarction, strokes, chronic cerebral ischemia.

In addition, animal experiments demonstrate that taking cinnamon causes a 3-7% decrease in blood pressure. This property allows the spice to be used for the prevention and relief of hypertension and some dyscirculatory disorders.

The product must be consumed by persons of older age groups (men – from 50 years old, women – from 55 years old) in order to protect the health of their own blood vessels and heart.

5. Improves the course of type II diabetes mellitus

The development of type II diabetes mellitus is based on insulin resistance – a decrease in the sensitivity of peripheral tissue cells (fat and muscle) to insulin.

As a result, even with high insulin production, cells do not perceive it and do not absorb sugar from the blood.

The works of experts from the USA show that cinnamon is able to increase the sensitivity of peripheral receptors to insulin. This property can be used not only to improve the course and level the symptoms of type II diabetes mellitus, but also for its prevention.

With regular use of spices, the level of glucose in blood plasma decreases both immediately after eating and on an empty stomach, that is, the effect is long-lasting.

The plant also has a positive effect on the rate of absorption of carbohydrates from the intestine, preventing sudden spikes in blood sugar. Cinnamon, according to the information of the scientific community, inhibits the enzymes responsible for the breakdown of carbohydrates – alpha-glycosidase and alpha-amylase.

Selected studies demonstrate the ability of seasoning to mimic the action of insulin, which also has a positive effect on sugar metabolism in the body.

Employees of Thames Valley University (UK) claim that only ½-2 teaspoons of cinnamon reduce the concentration of sugar in the blood on an empty stomach by 10-29%.

6. Reduces the risk of developing brain diseases

With age, all body tissues undergo involutive changes. The brain also undergoes atrophy with the subsequent loss of some structures and functions.

Similar mechanisms underlie the development of such common pathologies as Alzheimer's and Parkinson's disease.

International Studies revealed that cinnamon has a neuroprotective effect, reducing the likelihood of the described diseases.

Experiments on rodents performed under the supervision of American scientists, discovered cinnamon's ability not only to prevent the development of Parkinson's disease, but also to improve its course. Against the background of taking the medicinal spice, the severity of limb tremor decreased.

7. Reduces the risk of developing cancer

Cancer is a dangerous disease caused by the uncontrolled growth of malignant cells in any part of the body.

The effectiveness of cinnamon against cancer has been tested in several studies.

Employees of the Beckman Research Institute (USA) proved that cinnamon contains special substances (VEGF inhibitors) that prevent the appearance and growth of any malignant cells in the human body.

There are numerous studies that have established the effectiveness of spices in the prevention and treatment of lymphoproliferative diseases ( myeloid and lymphoid leukemia).

There are data on the depressing effect of cinnamon on colon tissue cancer.

Despite the mass of proven effects, the exact mechanisms of antitumor action remain unexplored. It is hypothesized that cinnamon inhibits the processes of angiogenesis in tumor tissues, which causes the destruction of malignant cells.

8. Destroys pathogenic microorganisms

Brown aldehyde, which is abundant in cinnamon, is an effective means of preventing many infectious diseases.

However, the most effective in order to destroy pathogenic microorganisms is cinnamon oil.

Experts from India found that the spice destroys almost all pathogens of fungal diseases of the upper respiratory tract and esophagus. The product can be used not only for prevention, but also for the treatment of mycoses.

Chinese experts underline the effectiveness of the spice against gram-positive and gram-negative bacteria (Staphylococcus aureus, Pseudomonas aeruginosa, Escherichia coli, proteus, vibrio cholera, etc.). These microorganisms often lead to the development of infectious and inflammatory diseases of the intestine, liver and gallbladder; respiratory and urinary systems.

The antimicrobial action of the plant can be used to improve oral health, prevent and alleviate the course of caries.

9. Helps fight HIV

HIV is a human immunodeficiency virus that leads to the development of AIDS – acquired immunodeficiency syndrome.

In scientific circles counts that cinnamon (Cassia variety) has the ability to inhibit the reproduction of HIV-1.

Japanese specialists discovered that cinnamon (in order to inhibit HIV replication) is the most effective of all known medicinal plants.

The benefit of the spice, according to experts, is that it inhibits the division of all types of HIV (1, 2, 3, 4).

Despite the positive results, no human studies have been conducted. All experiments were performed either on animals or in laboratory conditions.

10. Strengthens the immune system

Chinese specialists claim that the abundance of antioxidants in cinnamon leads to normalization of the immune system, improvement of production and proliferation of T- and B-link cells.

As a result, resistance to the introduction of infectious agents from the external environment increases.

The spice is recommended to be taken during the period of an increase in the incidence of acute respiratory infections and influenza.

Possible harm

Cinnamon is a relatively safe product (when taken up to 6 grams per day), rarely causing complications.

However, there may still be side effects. These include:

1. Toxic liver damage. Cinnamon is a rich source of coumarin, the excess intake of which causes damage to hepatocytes. The minimum toxic dose of coumarin is 5 mg. In 1 tsp of cinnamon, it can contain from 2 to 18 mg.
2. The development of tumors. Excessive consumption of coumarin contributes to the formation of malignant processes in the body. However, all existing studies examining the link between cinnamon and cancer have shown the opposite result.
3. Hypoglycemic condition. This spice is an effective sugar–lowering agent. Taking large doses can lead to a sharp decrease in blood glucose levels, seizures and loss of consciousness. The product should be included in the diet gradually to avoid this deviation.
4. Respiratory failure. Inhalation of ground cinnamon may cause irritation of the upper respiratory tract, followed by swelling and increased mucus secretion. This manifests itself in the form of shortness of breath, coughing without relief, and less often vomiting.
5. Allergic reactions. Are associated with an increased sensitivity of the body to cinnamon substances. Allergopathologies can occur in both mild and severe forms.

Children under 14 years of age, as well as pregnant women, are recommended to normalize the intake of cinnamon. Up to ½ tsp per day (up to 4 grams per week) to protect the body from any side effects.

Methods of application

There are two types of cinnamon that can be found in grocery stores: ground (powder) and in the form of "sticks". The first is suitable for desserts, baked goods, cereals, stews, the second is for making tea and other drinks.

Let's look at the main recipes and methods of using cinnamon, which have proven themselves in folk medicine:

1. Tea for weight loss. Cinnamon tea is considered an effective weight loss remedy. Put 2-3 sticks of spices in a teapot, pour 300-400 ml of water, bring to a boil and leave for 15 minutes. Consume 100 ml 2-3 times a day. Adding cinnamon to coffee is not recommended, but it can be mixed with chicory.
2. For nausea. Add 1 tsp cinnamon powder to 200 ml of water, boil for 10 minutes. Use it at 1 time. You can drink up to 2 doses per day.
3. To strengthen the hair. Mix 1 tsp ground cinnamon and honey. Heat 100 ml of olive oil to 30-40 degrees. Mix all the ingredients. Apply the mixture to the scalp, soak for 10-15 minutes. Rinse with plenty of water.
4. For fungal nail damage. It is necessary to bring 2 liters of water to a boil, add 3-4 cinnamon sticks and leave to infuse for 5 minutes. Dilute with cold water to a comfortable temperature and immerse your feet for 10 minutes.
5. Kefir with cinnamon. In 200 ml of kefir, add 1 tbsp. l. flax seeds and ½ tsp. cinnamon, ½ tsp. ground cloves. You can also add a pinch of turmeric and ginger root. Mix and leave to infuse for 10 minutes. Take 1-2 times a day.
6. Fruit salad. Will be required: 1-2 ripe apples, 1 pear and 1 medium-sized banana. Chop the fruit and add 1 tsp cinnamon, mix.
7. Toning bath. You will need: ½ tsp cinnamon, 100 ml almond or sesame oil, ½ tsp vanilla. Mix all the ingredients and use when taking a bath. Such topical application of cinnamon, simultaneously with aromatherapy, improves microcirculation, cognitive sphere and increases vitality.
8. For insect control. In the habitats of cockroaches or ants, it is necessary to sprinkle a small amount of powder. They do not like such tart smells and leave the house.

Conclusion

1. Cinnamon is a medicinal spice that affects the health of all organs.
2. The plant is able to improve the functioning of the heart and blood vessels, prevent the development of diseases from the central nervous, immune and endocrine systems.
3. Spice has a powerful antioxidant and anti-inflammatory effect, prevents the development of malignant tumors and destroys harmful microorganisms (including HIV).
4. When taking cinnamon (especially in large quantities), dangerous side effects may develop.
5. Children and women during pregnancy should carefully regulate their intake in order to eliminate any health risks.