Cinnamon offers several health benefits, such as managing body weight, preventing and managing type 2 diabetes, and promoting heart health.
Furthermore, it possesses anti-inflammatory and antioxidant traits that assist in enhancing cognitive function and improving mood.
Cinnamon is obtained from the Cinnamomum trees and has been used for culinary purposes, especially in India, for the past few centuries. It is mainly used to add various flavors to tea preparations and sweet dishes, giving them an exotic and sweet taste.
The main health benefits of cinnamon are:
1. Contribuir a gestionar la diabetes
Cinnamon, a spice that certain studies suggest can aid in regulating blood sugar, has the potential to enhance insulin levels and functioning, making it advantageous for individuals with prediabetes and type 2 diabetes.
The cinnamon has the ability to intervene in some components of the body that make the sugar that is in the blood easily enter the cells, thus decreasing blood sugar levels. It could also inhibit some digestive enzymes, slowing down the decomposition of carbohydrates in the digestive tract. This mechanism occurs because the cinnamon has the capacity to decrease blood glucose.
The pancreas, which is an organ that produces insulin, is influenced by the anti-inflammatory and antioxidant activities of cinnamon. Additionally, cinnamon’s anti-inflammatory and antioxidant properties also contribute to the good functioning of the pancreas.
2. Promover la reducción de peso
The mechanisms that seem to be related to the activation of proteins act in the mobilization of adipose tissue to be used for energy production by the body. Cinnamon has metabolic and thermogenic effects, increasing the oxidation of fat and the energy expenditure, which favors weight loss and has a protective effect against obesity.
How to use cinnamon to lose weight. This spice is rich in fibers that help to favor the weight loss process and decrease hunger, while increasing the feeling of satiety. In addition, it reduces the accumulation of fat in the body and improves the sensitivity of tissues to insulin action.
If you desire to determine your optimal weight, input the data into the calculator provided below.
3. Enhancing Cognitive Ability
The brain’s ability to utilize glucose is enhanced by the phytochemicals present in cinnamon. Additionally, the antioxidants it contains prevent damage caused by free radicals, thus reducing oxidative stress and improving memory and learning. It is also capable of providing protection against Parkinson’s disease and Alzheimer’s disease, both of which are forms of dementia.
4. Preservar la salud cardiovascular
The active components of cinnamon, cinnamic acid and cinnamaldehyde, are also helpful in inhibiting calcium channels in conjunction with nitric oxide, contributing to maintaining low arterial pressure. Additionally, due to its ability to produce nitric oxide, a compound that easily allows for increased blood flow and arterial relaxation, cinnamon also possesses cardioprotective properties thanks to its anti-inflammatory property.
AVC, or cerebrovascular accident, prevents diseases such as infarctions and atherosclerosis by reducing the risk of plaque formation in blood vessels and lowering triglycerides. Additionally, cinnamon exerts its effects on the metabolism of fats thanks to its strong antioxidant and lipolytic activity, helping to decrease the “bad” LDL cholesterol and total cholesterol levels.
5. Ayudar a luchar contra las infecciones
Studies have demonstrated that the essential oil derived from cinnamon is an effective remedy for respiratory infections caused by fungi. The cinamaldehyde, which is among the primary active constituents of cinnamon, exhibits antimicrobial properties that aid in combating different types of bacterial and fungal infections.
The antimicrobial effects of cinnamon also help prevent tooth decay and reduce bad breath.
Additionally, it is used to enhance the usefulness of food products by inhibiting the growth of bacteria such as Escherichia coli and Listeria.
6. Has antioxidant property
Various studies have concluded that cinnamon presents significant antioxidant activity, as it contains flavonoids and phenolic components such as eugenol and cinnamaldehyde, which play a vital role in preventing the oxidation of fats and eliminating harmful free radicals.
Premature aging can be slowed down due to its potential antioxidant. It can help prevent chronic diseases such as type 2 diabetes and cardiovascular diseases, as well as cancer, neurological disorders, and infertility.
7. Enhancing Sexual Performance
Other foods with aphrodisiac properties can also help in the treatment of erectile dysfunction and sexual impotence when consumed by men. Additionally, cinnamon has aphrodisiac effects due to its antioxidant and vasculogenic vasodilator properties, which also activate blood circulation. See other foods with aphrodisiac properties.
8. Enhance Mood
Improving mood and sense of well-being, enhancing happiness, regulating the neurotransmitter serotonin by increasing levels, aiding in inhibiting the inflammatory process in the brain, according to some scientific studies, exerting antidepressant effects, cinnamon could help. To increase serotonin and enhance mood, discover other foods.
9. Could Help Prevent Cancer
This is due to the fact that cancerous cells can act in favor of death-promoting metabolic pathways. It is being studied why these cases show quite positive results, both in terms of its potential for treatment and its ability to prevent cancer. Cinnamon has a great potential in this regard, thanks to its anti-inflammatory and antioxidant properties.
Properties of cinnamon
Cinnamon possesses anti-inflammatory, antioxidant, antimicrobial, antifungal, hypoglycemic, anti-obesity, aphrodisiac, antidepressant, cardioprotective, and anticancer properties.
The responsible component for the characteristic flavor of cinnamon is cinamaldehyde, which is the component with the highest concentration and plays an important role in health. The properties of cinnamon are attributed to the variety of phenolic compounds and aldehydes.
Nutritional Information of Cinnamon
In the table below, the nutritional composition per 100g of cinnamon is indicated.
To obtain all the mentioned benefits of cinnamon, it should be included in a healthy and balanced diet.
How to use cinnamon
Cinnamon can be purchased in essential oil, capsules, powder, and stick form at natural product stores, which can be found in supermarkets. The bark is the part of cinnamon that is used.
1. Condimentar alimentos
For example, one way to use it is by sprinkling a teaspoon of cinnamon on examples, coffee, or shakes, pancakes, oatmeal, cereal, and fruit salad. This is useful for obtaining all its benefits, such as losing weight and controlling diabetes, as it is an optimal strategy to naturally lower blood glucose levels, for example.
Suitable for various events, this mixture can be refrigerated after crushing 2 portions of star anise, 1 tsp of pepper, 1 tsp of coarse salt, and 2 tsp of cinnamon. To create the seasoning, simply apply it to meats, fish, chicken, or even tofu.
Flans and desserts, cakes and puddings, can be infused with cinnamon stick or powder.
2. Cinnamon water
This is a very good option to avoid sugary juices and drinks, and to take advantage of all their properties and consume more fluids in a natural way. The water with cinnamon is prepared by boiling 4 cinnamon sticks in 2 liters of water, letting it cool down.
Following a 2-month or 1-month break, it is recommended to consume a meal containing carbohydrates for a period of 6 weeks. The recommended intake of cinnamon is 1 to 6 grams per day, in the form of capsules.
Ceylon cinnamon is always a better supplementary option than cassia cinnamon, due to its lower coumarin content.
It is vital that this supplement is ingested under the supervision of a doctor or nutritionist.
4. Cinnamon Tea
Before meals, drink up to 3 cups per day, remove the stick and let it steep for 10 minutes. Place 1 cinnamon stick in a cup of boiling water.
Some recipes where cinnamon can be used are:
1. Banana and Cinnamon Cake
Mix well until everything is blended, then add yeast powder and whole wheat flour. Blend the oil, milk, sugar, and eggs for 5 minutes. Preheat the oven to 180º.
Remove and sprinkle cinnamon on top of the cake. Place in the oven until golden brown. Combine the mashed bananas and crushed walnuts and mix well until the batter is smooth. Finally, transfer the batter to a mold.
2. Baked apple with cinnamon
Gently soften the apples by baking them in the oven at 200°C for 15 minutes. Sprinkle Stevia or sugar over them and place a cinnamon stick in the center. Place the apples in a tray for the oven. Remove the core and stem from the central part where the seeds and stem are located, and wash the apples without cutting them.
3. Cinnamon and Apple Pancakes
For example, dried fruits and/or fruits accompanied by avocado cream or natural peanut butter, yogurt can be spread on top. Cook for 3 to 2 minutes on each side. Preheat a small skillet or pancake griddle with a little oil and pour in the preparation. Combine all the ingredients together.
Potential side effects
The cinnamon has been reported to cause liver damage and hypoglycemia in people with serious liver diseases, as well as skin irritation and allergies due to the high amount of coumarins it contains.
Cinnamon should not be consumed during pregnancy, by individuals with intestinal or gastric ulcers, or those who have serious liver diseases.
Precaution should be taken, especially when there is a family history of allergies, if they have asthma or suffer from eczema, in the case of babies and children.
Watch the video below to learn more about cinnamon.