Cinnamon: Nutrition, Uses and Health Benefits

Cinnamon always takes me to the freshly baked cinnamon buns and freshly brewed coffee with a hint of cinnamon in it. Ah! What a delight!

While this is my version of cinnamon, for centuries, it has been fueling the flavours of biryani, curries, aromatic bakeries, brewing teas, and whatnot. 

But, do you know that it adds much more flavour to your life than just to your taste buds? 

Also known as dalchini, this spice has been a beloved part of Indian culture since the Ayurvedic times for its health-enhancing potency. 

But the benefits do not stop there. 

In this article, we’ll take one cinnamon stick at a time and tell you how it is a true culinary gem. Alongside, you’ll know some highly interesting facts, how to select cinnamon, and precautions you must take when consuming it. 

So, let’s dive into its aromatic world.

Cinnamon – A Brief History of Spice

Ayurveda discovered many potent spices and included them into the diet, to create a state of health. Cinnamon was one of them. 

This plant is thought to be native to the Southeast Asian countries – India, Sri Lanka, Myanmar, and Bangladesh. From here, it was imported into Egypt at around 2,000 BC (4,000 before now).  

In ancient times, cinnamon was considered to be a luxury and was gifted to monarchs. 

It once was valued more than gold. Ancient Egyptians used it to embalm and in religious practices. 

When the Dutch East India Company invaded India, they too saw value in cinnamon and started trading it. ^[1]

You can get an idea from here about how precious this spicy gem is. 

Know Your Cinnamon – Names, Nutrition, and Where it comes from

Alright! Much have we discussed its ancient value, but what actually is it?

Unlike other trees and plants that we value for their fruits and roots, cinnamon is lauded and embraced for its highly aromatic bark. Cinnamon’s harvest necessitates the selection of trees maturing for at least two years. 

Once the tree is matured, the bark gets meticulously extracted by being delicately peeled from the tree. Once this arid state is achieved, the dried bark is rolled and converted into quills or sticks.

As far as the question is of nutrition, cinnamon is not consumed for its caloric value but for its numerous functional health benefits. Here is what you get –

Cinnamon – Nutritional Value (per 100 grams)^[2]

Now, you might say – “Hey, we get a whopping 247 calories from a 100-gram alone. Quite some calories”

No! Never consume cinnamon in such high amounts or else you’ll shoot beams of fire from all your pores. It is a spice and must be taken in small amounts. 

In Hindi, Cinnamon is known as Dal Chini – literally meaning ‘stick sugar’ or ‘branch sugar’. But what if you are in different Indian states? How do you ask for it?

Cinnamon name in different Indian languages

Ancient Egyptians used to embalm mummies using cinnamon

Cinnamon According to Ayurveda

Ayurveda sees cinnamon as a spice with a warm nature that helps in digestion. It has warming properties that can be used by those with kapha dosha. It provides them with balance. This is why we brew it well when suffering from cold. Those with Vata dosha can take it as well to get the required balance. However, if you have a pitta-type body (hot in nature), you must take it in very small quantities. 

Ayurvedic practitioners use cinnamon for various purposes. For example

• In improving digestion, 
• promoting circulation, 
• as a remedy for respiratory conditions and 
• in treating menstrual discomfort. 

Or even as a flavour enhancer for Ayurvedic recipes and herbal preparations. As told, it was highly valued and still is highly valued.

Even till the Middle Ages, the Western world remained oblivious to the source of cinnamon.

So, let’s not get into them and look at how beneficial cinnamon is for us.

Cinnamon Health Benefits – Seven Benefits of Sweet Spice

Most of the benefits that this potent spice holds come from the many phytonutrients it contains. For example, it contains numerous antioxidants that grace our brains and bodies with immense benefits. Then there are other phytonutrients that help. Let’s have a look at the many cinnamon benefits:

1. Cinnamon enhances digestive strength

Out of all its many benefits, this is the one that Ayurveda considers the most.

Suffering from ceaseless indigestion? Abdominal pain? Or is it the gas that is nagging you from the inside? If yes, then Ayurveda says that you can find your best friend in the flavours of cinnamon. 

It has also been found to have prebiotic properties, meaning that your good gut bacteria army will get strengthened with it. But how to take it? ^[3]

You may simply brew a mild cinnamon tea and simply sip it down. And with time, you’ll see the frowns on your forehead turning into a peaceful smile. 

2. Cinnamon-your weight management aid

Cinnamon is a helpful ally in weight management. It can make you feel full and satisfied, which can help you resist the urge to eat more. Cinnamon can also rev up your metabolism because it takes more energy for your body to digest it compared to other foods. ^[4]

It also keeps blood sugar stable( we will talk about it in detail in the coming points), reducing sugar cravings and preventing spikes that lead to fat storage. This stability in blood sugar levels can curb your appetite and discourage overeating. 

It leaves you feeling fuller for longer after a meal, which can reduce the urge to snack or consume excess calories between meals.

Since, cinnamon also contributes to gut health by promoting the growth of beneficial gut bacteria, a factor associated with better weight management and a decreased risk of obesity.

3. Cinnamon contains loads of antioxidants within its rolls

One thing that science knows cinnamon for is its high antioxidant content. This is also why people consume it during those sickening days. 

The antioxidants in cinnamon protect our bodies from the damaging nature of free radicals. Just know that they protect our cells from cell-damaging force. In a way, antioxidants protect our skin and organs from premature ageing. 

Studies have found cinnamon to be highly antioxidative, much so that it can even be used as a natural food preservative. ^[5][6]

4. Cinnamon protects us from painful inflammation

Inflammation is a natural response against germs and injuries. By pushing pain into the injured or invaded area, it discourages the use of that part. This helps in quick healing. Furthermore, it also signals the body to send the immunity army to that area and win it back. However, when inflammation becomes chronic, it becomes a problem. 

Cinnamon has anti-inflammatory agents such as cinnamaldehyde and cymene that work on dealing with unnecessary inflammation. ^[7][8]

Its healthy intake can give you wings and help you avoid painful ageing. 

Cinnamon is used as an ingredient in many perfumes.

5. Cinnamon helps improve heart health 

Our heart is like a powerhouse that keeps the blood running and the bloodline preserved. Its health is our happiness. The human heart suffers the most from stress, cholesterol, triglycerides, and blood sugar. When these things get derailed, skies take on the ghostly colours and nights become painful. 

Cinnamon can help in all of these and thus protect our hearts from evil.

Studies have found that people who consumed around 1.5 grams of cinnamon powder daily were able to have lower levels of bad cholesterol (LDL), triglycerides, etc. This reduced the chances of heart disease and helped add happiness to their lives. ^[9]

6. Cinnamon eases blood pressure

Blood pressure is a thing of concern these days. When it is high or low, it challenges our arteries and makes them more prone to damage. It is like the pressure in the water hose is too high and is pushing against its walls. Similarly, low pressure is also equally damaging. 

Cinnamon can help here. When taken for 12 weeks, it helped in bringing a soothing balance to the BP. This means a life without worries regarding heart health. ^[10][11]

Cinnamon has traditionally been associated with love and romance. It was used in love potions and burned as incense during weddings. 

7. Can help in insulin sensitivity

Apart from people being a nuisance in the public to shoot reels, if there is any worry in the world today, it is rising cases of insulin sensitivity. It might seem like a thing that could be ignored, but it must not be ignored.

Cinnamon can improve insulin sensitivity and lower blood sugar levels. Quite beneficial for individuals who suffer from blood glucose issues. ^[12]

In these studies, the effective dose was found to be anywhere from 1-6 grams a day, but you have to find your right fit. ^[13]

8. Antibacterial and antiviral

Do we need to say it? Was it not everywhere during the COVID-19 nightmare? We were preparing its decoction along with several other spices to fight off the virus. But, we will still look into whether it was a superstition or sheer science.

Cinnamon contains Cinnamaldehyde, its very soul. This compound has been found beneficial in various infections. Here are a few areas where it has been proven to be effective –

• Killing fungi and treating respiratory disorders
• Stopping certain bacteria such as Listeria and Salmonella from growing
• Protecting tooth decay due to the growth of bacteria

This also prevented bad breath, the soul-taker. ^[14][15][16]

Apart from bacteria, several other studies have shown it to be potent enough against certain viral infections. ^[17]

9. Your shield against dental decays

Imagine sitting in an important meeting and losing the deal because your mouth was smelling bad. Brutal embarrassment right there. Dental problems usually occur because of the bad oral microbiota.  But cinnamon can help.

It operates as a natural cleanser for your teeth, diligently thwarting issues such as halitosis, dental caries, cavities, and tooth decay. This is not something new but is known for centuries. Using it to keep dental health intact is a traditional practice. What can you do? ^[18]

Try oil pulling with a drop of cinnamon oil in coconut oil or just sip gently sweetened cinnamon tea to augment teeth and gum health.

Is this all? No! Here are a few extra alluring cinnamon benefits that it sweetly blesses us with:

• Enhances skin health due to its high antioxidant content
• Can enhance memory
• Helpful in menstrual pain and bleeding

Alright, so it was all about how cinnamon soaks our lives with its health-enhancing and health-protecting goodness. But, how do you buy it? Are there varieties in it? ^[19]

How to Buy Cinnamon?

Just as not all gold is the same, not all cinnamons are the same too. They come in varieties defined by their qualities. Mainly, you’ll find two varieties sitting in the market –

• Cassia Cinnamon – the most common type. It is strong and spicy and inexpensive when compared to the other one.
• Ceylon Cinnamon – This is also known as true cinnamon. It has more delicacy and is much more flavourful than Cassia. This makes it more expensive too. 

One reason Ceylon is valued and revered is because it is grown only in one part of the world – Sri Lanka. Also, its extraction is labour-intensive and requires much handwork. It can be harvested only after around 4 years of plantation. 

Ceylon was the old British name of Sri Lanka, after which this spice was named.

Cassia cinnamon contains higher levels of coumarin as compared to Ceylon. This is found to be a bit damaging to the liver if consumed in higher amounts. This makes Ceylon a healthier variety as well. 

Even in Ceylon, there are different grades that are priced differently. The outermost layer is called Alba grade and is the costliest. It is thin and delicately flavourful. The heartwood or inner bark is the cheapest. 

Conclusion

Once much more than gold, cinnamon has travelled a long way. Although it could not be as much costlier as gold, its benefits are no less. From helping with weight to protecting us from viruses, heart problems, skin problems, brain issues, and whatnot, cinnamon stands tall with pride. 

However, what must be noted before consuming it is its nature. Cinnamon is hot in nature and must be avoided when taken in higher amounts. If your body has a heating nature, you must take it in much smaller amounts. 

Embrace it. Add it to a variety of foods and drinks. Make coffee, tea, oatmeal, yoghurt, cereal, baked goods, curries, or stews. But make. Make every bite a delicious adventure you won’t want to miss. 

To health and well-being!