Almost everyone has cinnamon in their spice cabinet, but not everyone might know about its various health benefits and uses. It’s a key ingredient in some of my favorite oral health products, for good reason. This flavorful spice has a storied past, both in traditional medicine and cooking.
Since ancient times, cinnamon has been valued. From the Old Testament to the ancient Egyptians, various cultures used it for anointing, preservation, and as a culinary delight. In the Middle Ages, it was such a luxury that it was more precious than gold!
In traditional Chinese medicine, cinnamon has been used as a warming and cleansing agent for the heart, lungs, and bladder. Unlike the well-known cassia, Chinese medicine uses Guizhi, made from the twigs of the cinnamon tree.
Today, cinnamon is still a favorite in kitchens everywhere, often bringing to mind comforting treats like muffins, apple pie, oatmeal, or mulled cider. But this spice is more than just sweet and spicy.
With its vast list of benefits, it’s no surprise that cinnamon has been used for so long. It helps combat digestive issues, kidney infections, colds, flu, high blood pressure, and might even help in fighting some types of cancer.
One of the best-known benefits is its ability to regulate blood sugar levels. More research is still needed to see how it could be used in treating pre-diabetes or diabetes, but about 2 teaspoons a day have been shown to have hypoglycemic effects.
Research indicates that cassia cinnamon bark can significantly counter the enzyme that causes inflammation. You can add a bit to your drinks, recipes, or smoothies to get these anti-inflammatory benefits.
Cinnamon bark oil is a powerful antibacterial agent and has been used for disinfection and preservation, even proving effective against E. coli. We use it in homemade tooth powder to combat the bacteria that cause tooth decay.
Recent research from New Zealand found that cinnamon essential oil has significant antimicrobial effects against the bacteria responsible for tooth decay and gum disease. Some types of cinnamon can also fight fungal infections and have been used to treat oral candidiasis, which is a common symptom in HIV patients.
Cinnamomum cassia bark is also effective for viral respiratory illnesses, flu, and colds. Beyond these, cinnamon shows antioxidant effects on free radical cells, with C. zeylanicum being the most potent, though Ceylon and Cassia varieties both provide benefits.
Additionally, compounds in cinnamon that help with blood sugar also affect blood pressure. A study found that regular cinnamon intake helped reduce systolic blood pressure in hypertensive rats on a high-sugar diet, nearly matching the norm for rats without such a diet.
Exciting new findings suggest cinnamon could block a protein called tau in the brain, which is associated with Alzheimer’s disease. Although the precise mechanism is not clear yet, this might become a promising new use for cinnamon.
Many might not realize there are different types of cinnamon. The main ones are Ceylon and Cassia, both healthy but with some distinctions important for medicinal use.
Cinnamon’s taste and aroma come from cinnamaldehyde, the compound responsible for its health benefits, but too much can be harmful. Thankfully, there are safe cinnamon options that don’t contain excessive cinnamaldehyde.
Ceylon cinnamon, known as “real cinnamon,” has a milder flavor due to its lower cinnamaldehyde content, making it safer for medicinal use. I prefer Ceylon in cooking because of its milder taste.
Cassia cinnamon, the kind most commonly found in grocery stores, comes from the Cinnamomum cassia tree in China. It’s inexpensive, with over 90% of its oils being cinnamaldehyde. While it’s great for flavoring recipes, experts caution against using it medicinally due to its high cinnamaldehyde levels.
Cassia also has high levels of coumarin, which can cause liver damage in large amounts. Denmark even regulates how much can be used in bakeries to prevent excess consumption. Ceylon cinnamon contains much less coumarin.
Like with anything, moderation is key; too much can be harmful. For culinary use, it’s nearly always safe, but caution is needed for medicinal purposes. For instance, diabetics have used up to 6 grams of cassia cinnamon daily for blood sugar control without adverse effects. Even so, many experts recommend Ceylon for its benefits without the high coumarin and cinnamaldehyde levels.
Research indicates that consuming small amounts, about 1-2 teaspoons daily, is probably safe for most people without medical conditions. However, those under doctor’s care should ensure there are no interactions with medications before consuming large amounts.
I’ve consulted several trusted doctors who agree that up to 6 grams daily seems safe for adults. They also suggest using high-quality Ceylon and taking breaks from supplements for the best results, similar to a clinic’s advice about cycling supplements.
With all these benefits, how can you incorporate cinnamon safely into your daily routine? There are many ways to enjoy it: in recipes like muffins or pancakes, and drinks like chai tea or eggnog. Pregnant women should limit their intake and avoid essential oils, as large amounts can cause contractions. Always consult with a medical professional before using any herb medicinally.
Some evidence suggests cinnamon’s coumarin content can be harmful in large doses. Ceylon cinnamon, with much lower coumarin levels, is safer for larger amounts and during pregnancy or breastfeeding. Its milder taste also makes it kid-friendly.
I order organic Ceylon cinnamon in bulk and store it in a glass jar to have it ready for use in various ways. Do you use cinnamon for its benefits or in the kitchen? Share your thoughts!
