Know in one minute about Cinnamon
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Introduction
Cinnamon bark, widely used in the Mediterranean region, Sri Lanka and India, for more than 4000 years. It belongs to the family Lauraceae and has been used for cooking traditional Indian, Turkish and Persian cuisines. Cinnamon, which is derived from a Greek word that means sweet wood, provides a flavor to curries and other food items. It is also used for the preparation of different types of biscuits, tea, chocolate, beverages, spicy candies, and liquors. Cinnamon essential oils are obtained from bark, leaves, flowers, and fruits widely used in cosmetics or food products. The cinnamon health benefits to your body are antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties.
Types of Cinnamon
There are 2 types of cinnamon that is widely available on market
- Cassia cinnamon or Chinese cinnamon (Cinnamomum aromaticum or Cinnamomum cassia), which is grown in China, Indonesia, and Vietnam.
- True cinnamon or Ceylon cinnamon or Mexican cinnamon or Sri Lankan cinnamon (Cinnamomum zeylanicum or Cinnamomum verum), which is grown in Sri Lanka and Southern India
Main constituents of cinnamon
Ceylon cinnamon contains 65–70% cinnamaldehyde, eugenol (12% -18%) cinnamic acid, cinnamate, coumarin, and other components such as polyphenols. These bioactive compounds possess antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, anti-cancer properties. Ceylon cinnamon, when dried, rolls into a tubular form known as a quill or cinnamon stick.
The cinnamon health benefits are due to cinnamon bark essential oil. It typically contains a very high amount of cinnamaldehyde and a small amount of eugenol, among many other aromatic compounds.
Nutritional value of cinnamon
According to the United States, Food and Drug Administration (USDA) cinnamon is a rich source of manganese, iron, dietary fiber, calcium and other compounds per 100 g is as follows (1).
| Compound | Amounts per 100 g. |
| Water | 10.58 g |
| Energy | 247 Kcal |
| Protein | 3.99 g |
| Total lipid (fat) | 1.24 g |
| Carbohydrate | 80.59 g |
| Fiber, total dietary | 53.1 g |
| Sugar | 2.17 g |
| Calcium | 1002 mg |
| Iron, Fe | 8.32 mg |
| Magnesium | 60 mg |
| Phosphorus | 64 mg |
| Potassium | 431 mg |
| Sodium | 10 mg |
| Zinc | 1.83 mg |
| Copper | 0.34 mg |
| Manganese | 17.46 mg |
| Vitamin C | 3.8 mg |
| Thiamin | 0.022 mg |
| Riboflavin | 0.041 mg |
| Niacin | 1.33 mg |
| Pantothenic acid | 0.358 mg |
| Vitamin B-6 | 0.16 mg |
| Folate | 6 µg |
| Vitamin A, RAE | 15 µg |
| Vitamin A, IU | 295 IU |
| Vitamin E | 2.32 mg |
| Vitamin K | 31.2 µg |
| Fatty acids, total saturated | 0.34 g |
| Fatty acids, total monounsaturated | 0.24 g |
| Fatty acids, total polyunsaturated | 0.07 g |
Cinnamon health benefits
Some of the cinnamon health benefits are as follows due to its high in polyphenols, cinnamate, cinnamaldehyde, cinnamic acid, and eugenol compounds.
1. Treat obesity
Intake of cinnamon (2 g/day for 12 weeks) is effective to reduce body weight and body Mass Index. Also reduce waist circumference and fat mass in adults due to the presence of polyphenolic compounds in them (2).
2. Treat diabetes
Cinnamon contains procyanidin polyphenols which help to reduce the progression of type 2 diabetes. Ingestion of cinnamon (3–6 g) is effective to reduce blood glucose and serum insulin level before and after a meal (3).
It also inhibits the activity of enzymes involved in carbohydrate metabolism and mimics the actions of insulin thus help to regulate blood glucose levels (4).
3. Lower cholesterol level
Cinnamon contains cinnamate, a phenolic compound, which is beneficial to lower LDL-cholesterol levels. Thus consumption of cinnamon (500 mg for 2 months) may help to reduce total cholesterol, triglycerides, and LDL cholesterol level (5).
4. Treat metabolic syndrome
Metabolic syndrome is a complex of diseases that includes hyperglycemia, belly fat, high blood pressure, dyslipidemia, and risk of cardiovascular diseases (6). However, the intake of cinnamon (3 g for 4 months) is beneficial to reduce these complications and their morbidity and mortality (7).
5. Antimicrobial properties
Cinnamaldehyde, cinnamic acid, and eugenol of cinnamon oil fight against different pathogenic bacteria. It shows antimicrobial activity against Listeria monocytogenes, Escherichia coli, Staphylococcus aureus, and Salmonella anatum by damaging cell membranes and biofilm formation. (8).
Cinnamon oil is also effective to show antibacterial activity against bacteria like Staphylococcus aureus, Listeria monocytogenes, Salmonella typhimurium, and Pseudomonas aeruginosa (9).
Furthermore, cinnamon-containing polycaprolactone bandages show a wonderful effect against fungi like Candida albicans and Aspergillus niger. Therefore, cinnamon may be used as a natural material for wound healing (10).
6. Cinnamon can help to control PCOS
Polycystic ovary syndrome (PCOS) is one type of woman’s condition in which small cysts are formed in the ovaries. This syndrome also results in high levels of male hormones (testosterone), irregular periods, extra hair growth, or difficulty becoming pregnant. However, oral cinnamon supplementation in PCOS patients led to restore the menstrual cycle, reduce the testosterone level and improve insulin sensitivity (11).
Furthermore, cinnamon supplementation helps to reduce the low-density lipoprotein, total cholesterol, and triacylglycerol level and improve high-density lipoprotein levels in PCOS patients (12).
7. Helps to relieve menstrual cramp
Cinnamon contains a rich amount of bioactive compounds which helps to reduce the intensity of primary dysmenorrhea (menstrual cramp) (13).
8. Anti-inflammatory and anti-cancer properties of cinnamon
The cinnamon essential oil may be useful to inhibit the production of proteins that are involved in inflammation as well as tumor cell growth and its survival (14, 15).
9. Cinnamon can help to manage sexual dysfunction
Cinnamon and its oil help to increase sexual function, relax smooth muscle, improve erectile function, and decrease collagen levels. Thus cinnamon may be useful for restoring sexual activity however further study is needed on humans (16).
10. Block HIV infection
Cinnamon contains a high amount of polyphenol known as procyanidin which blocks HIV-1 entry and infection in HOST cells (body) (17).
11. Improve cold-induced cognitive impairment and Parkinson’s and Alzheimer’s diseases
Pepper and cinnamon can improve cold endurance and further prevent cognitive impairment. Cinnamon and cinnamaldehyde also help to treat and prevent Parkinson’s and Alzheimer’s disease progression thus boosts brain activity (18).
Side effect of cinnamon
According to the USDA, the consumption of cinnamon as a spice or flavoring agent is generally recognized as safe and well-tolerated (19).
Intake of cinnamon (up to 6 g/d for more than 40 days) has no side effect on hypersensitivity, liver, and kidney function. However, excessive use of cinnamon for a long time may cause irritation and allergic reaction in skin or mucus membranes. Besides cinnamon health benefits there are still some adverse effects as follows (20).
1. Risk of Edema and heart failure
As we know that cinnamon is a natural remedy but it may show some side effects like edema (swelling). Moreover, intakes of cinnamon bark powder (1000 mg daily) may cause excess fluid trapped in the body’s tissues and possibly cause heart failure (21).
2. The presence of coumarins
Cassia cinnamon contains a high amount of coumarins, which can prove to be toxic in high doses. You can always choose Ceylon cinnamon because it contains a low amount of coumarin which is a compound that is associated with blood thinning. Moreover true or Ceylon cinnamon is softer and lighter in color, rolled in layers and the mild delicate taste whereas the others are darker, hard, and hollow and rolled in only one layer
3. Risk of drug interaction
If the patient is taking warfarin (drug), the ingestion of cinnamon (more than 0.1 mg/kg body weight) can affect health. It may affect the blood coagulation profile and cause hepatic disorders. Therefore consult your doctor before taking cinnamon in your daily diet (22).
4. Risk of Dermatitis in kids
Cinnamon Sugar Scrub may cause allergic contact dermatitis to fragrances in children. Therefore precaution is needed before administration (23).
Q&A
How much cinnamon should you eat a day?
A research study suggested that 3–6 g of cinnamon per day consumption is good for health (3).
Can cinnamon help lose belly fat?
Cinnamaldehyde, an active compound found in cinnamon, helps to lose abdominal fat (24). Therefore, intake of 3 g par day cinnamon for 16 weeks is effective to lose abdominal fat (6).
Is cinnamon bad for kidneys?
Nope, cinnamon does not harm your kidney even cinnamon contains polyphenolic compounds that reduce oxidative stress and protect the kidney from damages by various chemicals (25). Moreover, it also increases the kidney filtration rate and reduces blood pressure thus protects the kidney from damage caused by elevated BP (26).