<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.0 Transitional//EN" "http://www.w3.org/TR/REC-html40/loose.dtd“>
By Lindsey Shay | Contributor
Cinnamon is a beloved spice known for its adaptability in both sweet and savory dishes. Whether it’s enhancing oatmeal or adding flavor to potatoes, cinnamon brings a comforting warmth to a variety of foods. It wasn’t until I explored nutrition that I discovered the extensive health benefits of incorporating cinnamon into my meals.
Here are eight research-backed health advantages of cinnamon:
- Cinnamon boasts significant medicinal properties.
Cinnamaldehyde, the compound responsible for cinnamon’s taste and fragrance, has been shown to have a positive impact on human health and metabolism.
- It is rich in antioxidants.
Cinnamon is recognized for its high levels of antioxidants, surpassing many so-called superfoods. These antioxidants help protect your cells from damage caused by harmful molecules called free radicals, which when accumulated, lead to oxidative stress that can harm DNA and vital cell structures.
- It possesses anti-inflammatory characteristics.
The antioxidants in cinnamon also provide anti-inflammatory benefits, potentially lowering the risk of various diseases.
- Cinnamon may lower the risk of heart disease.
Research indicates a relationship between cinnamon intake and reduced heart disease risk. It can decrease total cholesterol levels, lower “bad” LDL cholesterol and triglycerides, and can also slightly elevate “good” HDL cholesterol levels. Additionally, cinnamon has been associated with lower blood pressure, all of which contribute to a reduced heart disease risk.
- It helps regulate blood sugar levels and exhibits anti-diabetic effects.
Cinnamon is recognized for its potent ability to lower blood sugar. It enhances insulin sensitivity and reduces blood sugar levels through various mechanisms, including slowing carbohydrate breakdown in the digestive system and mimicking insulin to boost glucose uptake in cells. Studies show it can decrease blood sugar levels by 10-29%, with an effective dose typically between 1-6 grams (approximately 0.5-2 teaspoons) daily.
- Cinnamon may benefit those with neurodegenerative diseases.
Neurodegenerative diseases, characterized by the progressive degeneration of brain cells, include prevalent conditions like Alzheimer’s and Parkinson’s disease. Compounds in cinnamon appear to prevent the accumulation of proteins in the brain associated with these diseases.
- It might offer cancer protection.
Cinnamon is extensively studied for its potential role in cancer prevention and treatment. Research indicates that cinnamon extracts can inhibit cancer cell growth, prevent the formation of blood vessels in tumors, and are toxic to cancer cells, promoting cell death.
- Cinnamon has infection-fighting properties.
The cinnamaldehyde found in cinnamon may combat various infections. Cinnamon oil is effective in treating respiratory infections caused by fungi and can impede the growth of certain bacteria, such as Listeria and Salmonella. Its antimicrobial qualities may also contribute to preventing tooth decay and reducing bad breath.
Cinnamon comes in different varieties: Ceylon and Cassia. For maximum health benefits, Ceylon, or “True Cinnamon,” is recommended.
Before making any dietary changes, consult your physician.
Editor’s Note: This content is not a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.
Here are a few of my self-curated and family-tested favorite recipes that include cinnamon:
Cinnamon Roll Overnight Oats
Ingredients:
- 2 1/2 cups old-fashioned rolled oats
- 2 1/2 cups milk (I use oat milk!)
- 6 teaspoons Truvia brown sugar
- 1 1/2 teaspoons vanilla extract
- 1 1/4 teaspoons ground Ceylon cinnamon
- 1/2 teaspoon salt
Directions:
- Combine oats, milk, brown sugar, vanilla, cinnamon, and salt in a large bowl. Divide the mixture into five 8-ounce jars. Secure lids and refrigerate overnight or for up to 5 days.
Cinnamon Bread
Ingredients:
- 2 cups granulated sugar
- 4 cups all-purpose flour
- 2 tablespoons baking powder
- 1 teaspoon salt
- 2 eggs
- 2 cups fat-free milk
- 1 1/2 tablespoons cinnamon
Directions:
- Preheat the oven to 350°F. Generously spray two 1-pound loaf pans with baking spray.
- In a bowl, mix together the sugar, flour, baking powder, and salt. Set aside.
- In a mixer, combine the eggs and milk.
- Gradually add the dry mixture to the wet ingredients, mixing until just combined.
- Evenly pour the mixture into the pans. Sprinkle cinnamon (or a cinnamon-sugar mix) over the tops before baking.
- Bake for 45-50 minutes, or until a toothpick inserted in the center of the loaf comes out clean.
Cinnamon Paprika Sweet Potato (Baked) Fries
Ingredients:
- 3 medium-large sweet potatoes
- 1/2 tablespoon olive oil
- 1 tablespoon smoked paprika
- 1 1/2 teaspoons cinnamon
- Salt, to taste
Directions:
- Preheat the oven to 350°F and line a baking sheet with parchment paper.
- Clean the sweet potatoes thoroughly and pat dry. Slice thinly into fries or cubes as preferred.
- In a large bowl, combine the sliced sweet potatoes with olive oil, smoked paprika, cinnamon, and salt. Toss to coat.
- Spread the fries on the baking tray and bake for about 40 minutes or until crispy.
Sources:
www.Health.ClevelandClinic.org
www.Healthline.com
www.Health.Harvard.edu
