Health Benefits of Cinnamon

A dash of cinnamon (dalchini) can be the ideal way to add yummy flavor to many food dishes, but this spice can actually benefit your health in a variety of ways as well. The combination of honey and cinnamon has been preached in both Oriental and Ayurvedic medicine for centuries. Despite of being preached by such major branches of medicines, very few people know the health benefits of Cinnamon.

Cinnamon (scientific name: Cinnamomum zeylanicum) is a small tree that grows in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt. The cinnamon that we typically purchase in our supermarkets is actually the bark of this tree, either sold as sticks (also called quills) or grounded powder. There are four main varieties of cinnamon out of which Ceylon cinnamon and Cassia cinnamon are the most popular. Ceylon cinnamon (sometimes caled true cinnamon) is more expensive and has a sweet taste with softer quills. Cassia cinnamon is the less expensive variety of cinnamon with darker color and harder quills.

The unique healing abilities of cinnamon comes from the three active components found in its essential oil: cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. Benefits of Cinnamon have been known for over 5,000 years and were recognized by the Egyptians and even the Ancient Romans. So let's open this Pandoras box of health benefits:

1. Effective against Diabetes: A study revealed that cinnamon may help people with type 2 diabetes by increasing their insulin sensitivity, thus moderately lowering their blood sugar levels. A study published in the journal Diabetes Care in 2003 found that people with type 2 diabetes taking 1, 3, or 6 grams of cinnamon in pill form daily (equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon) reported a reduction in fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%. However, studies so far have involved only a small amount of people and have not yet explored the long term benefits of cinnamon. So, a large scale study is needed to support cinnamon as a major player against type 2 diabetes. To include cinnamon in your diet, just sprinkle it over your coffee, cereal, and tea. As a precautionary measure, people taking any medication that affects blood glucose or insulin levels shouldn't take therapeutic doses of cinnamon unless they're under a doctor's supervision.

2. Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the propagation of leukemia and lymphoma cancer cells. According to researchers, cinnamon appears to inhibit the actions of certain phosphatases, which are enzymes that play a key role in facilitating mitosis (cell division). Also, cinnamon is a very good source of calcium and fiber, which can bind to bile salts and help remove them from the body. By eradicating bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thus reducing the risk of colon cancer.

3. Reduces cholesterol: The fiber and calcium in cinnamon can help remove bile salts from the body. When bile is removed, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels. According to a 2003 study on 60 people, a daily intake of one-half teaspoon (1 gram) of cassia cinnamon not only lowered blood sugar levels in type 2 diabetics, it also significantly lowered LDL ("bad" cholesterol) and triglyceride levels. However, more large scale studies are needed to determine how effective cinnamon would be in lowering cholesterol, which type of cinnamon to use, and the amount needed to lower cholesterol levels.

4. Boost brain function: Studies have shown that smelling cinnamon may boost cognitive function, memory function, performance of certain tasks and increases one's alertness and concentration. According to a research led by Dr. P. Zoladz, chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants' cognitive processing. Specifically, cinnamon improved participants' scores on tasks related to attentional processes, working memory, virtual recognition memory, and visual-motor speed while working on a computer-based program.

5. Beneficial for stomach: Cinnamon is a great source of fiber and can help relieve constipation as well as irritable bowel syndrome. By having a healthy digestive tract, colon diseases can possibly be prevented. Problems of diarrhea and flatulence can easily be solved by including cinnamon in the regular diet.

6. Fights Arthritis: The difficulty of arthritis can also be solved by adding cinnamon to your diet everyday, thanks to cinnamon's powerful anti-inflammatory properties. A study at Copenhagen University found that patients who were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast reported a significant relief in arthritis pain after one week.

7. Improves blood circulation: Cinnamon contains a significant amount of a compound called coumarin, a well known "blood thinner" (anticoagulant). This aids in the circulation of blood and help to prevent blood clots. However, people who have been prescribed blood-thinning medications or people with bleeding disorders shouldn't take cinnamon.

8. Re-energiser: Feeling of worn out and tiredness can be removed by having cinnamon. It improves energy, gives people more vitality and improves blood circulation. Also, because of its warming qualities, cinnamon has been particularly useful for people who tend to feel hot in their upper body but have cold feet. It has also been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.

9. Anti-microbial: Preliminary lab and animal studies have found that cinnamon may have antibacterial and antifungal properties. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts. It's active against Candida albicans, the fungus that causes yeast infections and thrush, and Helicobacter pylori, the bacteria responsible for stomach ulcers.

10. Dental care: Using a mixture of honey and powdered cinnamon is an excellent mouth wash and helps to keep one's breath fresh throughout the day. A recent study of the cinnamon-flavored chewing gum found that cinnamon might have breath-odor fighting abilities. Researchers say that the gum contains cinnamic aldehyde, a cinnamon oil, which appears to actually decrease the bacteria in your mouth. In addition, cinnamon is recommended as an effective treatment for toothache in many home remedies.

11. Especially beneficial for women: Cinnamon has also been found useful for woman's health as it helps in providing relief from menstrual cramping and other feminine discomforts. It is also believed that cinnamon aids in the secretion of breast milk.

12. Improves immune system: Consuming the blend of cinnamon powder and honey every day not only helps to reinforce the body's natural resistance system, but also protects us from bacterial and viral contagions. Make a glass of lukewarm honey water mixed with cinnamon powder to help boost your immune system during the cold season.

Is Cinnamon Safe?

You need to take some precautions while including cinnamon in your diet or taking cinnamon supplements:

• If you are diabetic and taking medications that affects blood glucose or insulin levels then you should consult your doctor before taking cinnamon. Taking them together may have an additive effect and cause blood glucose levels to dip too low.
• Cassia cinnamon naturally contains a compound called coumarin. At high levels, coumarin can damage the liver. Coumarin is also found in parsley, celery, chamomile and sweet clover.
• Coumarin has "blood thinning" effect. So, cassia cinnamon shouldn't be taken by people who have been prescribed blood-thinning medications or people with bleeding disorders.
• Pregnant women should avoid excessive amounts of cinnamon and shouldn't take it as a supplement.

Cinnamon is a versatile spice and can be put to a variety of uses. The best part is that Cinnamon can be added to all dessert dishes like fruit dishes, breads, pancakes, muffins, pies, cookies, and much more. And let's face it we all love desserts!

So the next time you have some muffins; don't forget to sprinkle some cinnamon on it!