Background
Cinnamon is obtained from the inner bark of trees in the Cinnamomum genus family. Traditionally, it has been used as a flavoring in cooking as well as a medicine. Known for its anti-inflammatory and antioxidant properties, it is believed that the spice may offer health benefits in cardiovascular diseases, diabetes, cancer, liver diseases, arthritis, and chronic kidney disease. Traditional Ayurvedic medicine uses cinnamon extract to treat ailments such as arthritis, diarrhea, menstrual irregularities, and inflammation. Check out cinnamon in more detail.
Cinnamon properties
In cinnamon, several important compounds are present, including cinnamaldehyde, cinnamate, cinnomyl-acetate, and even eugenol. Many of the beneficial properties of cinnamon are attributed to cinnamaldehyde.
Furthermore, cinnamon is known for its antioxidant properties, which prevent many chronic diseases by protecting cells from free radical damage.
Cinnamon also contains a small amount of dietary fiber and vitamins and minerals, such as calcium, iron, manganese, and vitamin K.
Cinnamon comes in two varieties: Ceylon cinnamon and cassia cinnamon. Ceylon cinnamon is preferred over the other variety due to its lower content of coumarin, a compound that, when consumed in large amounts, may damage the liver and kidneys.
Cinnamon health benefits
Cinnamon has been associated with a variety of health benefits as discussed below.
Anti-inflammatory and Antioxidant Properties
There is evidence that chronic inflammation and oxidative stress contribute to chronic diseases such as Alzheimer’s disease, arthritis, cancer, irritable bowel syndrome, diabetes, heart disease, psoriasis, and depression.
Many compounds in cinnamon, including cinnamaldehyde, have anti-inflammatory and antioxidant properties, which may help reduce the risk of chronic disease.
Detailed explanations of how these two properties can help specific medical conditions follow.
Cardiovascular Health
Studies have shown that certain compounds in cinnamon, such as cinnamaldehyde and polyphenols, can improve cardiovascular health.
Cinnamon promotes lipid metabolism and reduces blood fat accumulation, which help reduce LDL cholesterol, commonly referred to as the “bad” cholesterol because it raises the risk of heart disease.
It is important to keep HDL cholesterol (the “good” cholesterol) high to remove excess cholesterol from the bloodstream and triglycerides low to protect against cardiovascular disease. In several studies, cinnamon supplements reduced total cholesterol, LDL cholesterol, and triglycerides while slightly increasing HDL cholesterol.
Another major risk factor for heart disease and stroke is high blood pressure (hypertension). Cinnamon supplements resulted in lower blood pressure in several clinical trials, possibly by improving blood vessel function and improving circulation.
The ability of cinnamon to regulate blood sugar and improve insulin sensitivity contributes to heart health, since diabetes also is a major risk factor for cardiovascular disease.
Cinnamon may help prevent blood clot formation by inhibiting certain clotting factors, thereby reducing the risk of conditions like deep vein thrombosis (DVT), stroke, and heart attack.
Despite not being a primary blood thinner, cinnamon can be beneficial as part of a heart-healthy diet due to its mild anticoagulant effects.
Cinnamon reduces inflammation, which reduces the risk of heart attacks or strokes caused by conditions like coronary artery disease.
The effects of oxidative stress on the heart and blood vessels can cause conditions like atherosclerosis (hardening of arteries) and heart disease. Cinnamon may help reduce the risk of these conditions by neutralizing oxidative damage.
Diabetes
Among the benefits of cinnamon is that it can manage diabetes, especially Type 2 diabetes, which is associated with insulin resistance and elevated blood sugar levels. Several studies indicate cinnamon can help reduce blood sugar levels by improving insulin sensitivity, which helps cells to absorb glucose from the bloodstream.
In addition, cinnamon contains methyl hydroxy chalcone polymer (MHCP), a compound that mimics the action of insulin in the body, lowering blood sugar levels.
Cinnamon may also slow glucose absorption into the bloodstream, preventing rapid increases in blood glucose.
The best approach to diabetes management, however, involves a combination of healthy foods, regular exercise, glucose monitoring, and diabetes medications.
Cancer
Cancer is a term for a group of diseases that occur when cells multiply abnormally and spread to other parts of the body. Cinnamon helps prevent cancer in several ways.
Cinnamon and its compounds have been shown to induce apoptosis of cancer cells. Damaged or abnormal cells are destroyed through apoptosis, which prevents the development of cancerous cells.
Additionally, cinnamon’s anti-inflammatory properties reduce the risk of cancer by inhibiting the inflammatory signals that promote tumor growth.
The antioxidant properties of cinnamon help neutralize free radicals in the body, thus reducing oxidative stress that may lead to cancerous mutations in cells.
To grow and spread to other parts of the body, tumors require blood supply. Cinnamon may have properties that prevent the formation of new blood vessels that feed tumors, according to some studies.
Liver
As a detoxifier, cinnamon helps the liver to rid the body of toxins. It may assist in the breakdown of harmful compounds in the liver and may enhance detoxification pathways in the liver. A reduction in liver toxins and waste products could potentially prevent liver disease.
Oxidative stress is one of the causes of liver disease, including fatty liver disease, hepatitis, and cirrhosis. Cinnamon’s antioxidants protect the liver by reducing oxidative stress.
Another factor contributing to liver disease is chronic inflammation. Cinnamon reduces inflammation and may improve liver function by reducing the risk of liver damage.
Arthritis
Osteoarthritis (OA) and rheumatoid arthritis (RA) are both conditions that cause inflammation in the joints and pain. Oxidative stress further aggravates arthritis. People suffering from arthritis may benefit from cinnamon’s anti-inflammatory and antioxidant properties.
Some studies have shown that cinnamon has a mild analgesic effect, which may help treat arthritis-related chronic pain.
It is, however, important to keep in mind that cinnamon is not a substitute for pain medications but rather a complementary treatment for arthritis.
Kidneys
When it comes to kidney health, cinnamon has potential benefits. Here’s what you should know:
Oxidative stress can lead to conditions like chronic kidney disease (CKD). Inflammation is also a major risk factor for kidney diseases, such as CKD and diabetic nephropathy.
Cinnamon reduces oxidative stress and inflammation, potentially protecting kidney cells.
Also, cinnamon lowers the risk of kidney disease in people with diabetes by regulating blood sugar levels.
Keep in mind that some cinnamon types, especially Cassia cinnamon, contain coumarin, a compound that can be toxic when consumed in large amounts. Those with kidney disease should consult a healthcare provider before introducing significant amounts of cinnamon to their diet.
Lungs
Cinnamon contains anti-inflammatory, antioxidant, and antibacterial properties, making it useful in treating respiratory conditions, such as asthma, chronic obstructive pulmonary disease, and respiratory infections. Symptoms such as wheezing, shortness of breath, and coughing may be relieved by cinnamon because it reduces inflammation.
Additionally, cinnamon’s antioxidants may protect lung tissues from pollution and smoking, all of which are known to cause lung disorders.
Cinnamaldehyde, one of the compounds in cinnamon, may have antimicrobial properties that can help prevent or treat lung infections, including bronchitis and pneumonia.
As a mild expectorant, cinnamon can promote the clearance of mucus from the respiratory tract, improving breathing and reducing coughing symptoms.
PCOS
Cinnamon can be used to treat polycystic ovary syndrome (PCOS), a hormonal disorder that can lead to irregular periods, weight gain, acne, and other undesirable symptoms.
The benefits of cinnamon include improving insulin sensitivity, which may in turn reduce some of the symptoms of PCOS.
It has been suggested that cinnamon may assist with menstrual regularity by balancing hormone levels, particularly insulin and androgen.
Further, the anti-inflammatory properties of cinnamon may reduce the low-grade inflammation associated with PCOS.
In the end, it’s always best to treat PCOS with a comprehensive approach that includes a healthy diet, exercise, and medications as prescribed by a healthcare expert.
Digestive Health
As a digestive aid, cinnamon may help relieve symptoms such as bloating, flatulence and indigestion. The anti-inflammatory properties of cinnamon may help soothe gas-related discomfort. By balancing gut bacteria, cinnamon may reduce gas and bloating caused by bacterial overgrowth.
However, be aware that excessive use of cinnamon can cause gastrointestinal issues such as acid reflux and irritation to the stomach lining.
Potential Impact on Weight
Cinnamon water may increase metabolic rate and leads to rapid weight loss. When a person is insulin resistant, carbs he or she consumes get converted to sugar that doesn’t get metabolized fully and is converted into fat. The use of cinnamon can help break this cycle so that one can lose weight. Nevertheless, more research is needed to confirm this impact.
Eyes
Some of cinnamon’s benefits may extend to eye health by reducing inflammation, preventing oxidative stress, and supporting overall health.
Various eye conditions, including macular degeneration, cataracts, and diabetic retinopathy, are linked to oxidative stress. Cinnamon may help protect the eyes from degenerative conditions by reducing oxidative damage.
Additionally, cinnamon’s anti-inflammatory properties may help prevent chronic inflammation-related eye diseases such as glaucoma and dry eye syndrome.
Cinnamon and Ayurveda
Cinnamon is a warming spice that supports digestion and balances different doshas in Ayurveda. It is beneficial for Kapha and Vata types, while Pitta types should consume it in moderation. Its warming properties help soothe the respiratory system and can be combined with other herbs for relief during cold weather.
Cinnamon aids digestion, preventing the accumulation of ama (toxins) that can contribute to joint discomfort. It also promotes circulation and helps manage blood sugar levels by improving insulin function. Additionally, it supports heart health by balancing Kapha, reducing the risk of blood clotting and artery narrowing.
Precautions
Cinnamon can complement but should not replace prescribed diabetes medications. Cassia cinnamon contains coumarin, which can be harmful in large amounts, while Ceylon cinnamon is safer for frequent use. Some individuals may experience allergic reactions, and pregnant women should consume it in moderation. Its effects on blood sugar levels vary, so consulting a doctor is essential.
Regarding cancer, most research has been conducted on animals or in test tubes, with limited human clinical data. While cinnamon may have anticancer properties, it should not replace conventional treatments but can be part of a healthy diet.
Summary
Cinnamon has various health benefits due to its antioxidant, anti-inflammatory, and antimicrobial properties. It may help reduce the risk of chronic diseases like Alzheimer’s, arthritis, cancer, diabetes, heart disease, and depression by combating oxidative stress and inflammation.
For heart health, cinnamon can improve cholesterol balance, lower blood pressure, regulate blood sugar, and prevent blood clot formation. It also supports diabetes management by enhancing insulin sensitivity and slowing glucose absorption.
Cinnamon may have anticancer properties by inducing apoptosis in cancer cells, reducing inflammation, and preventing tumor growth. It also supports liver and kidney health by reducing oxidative stress and inflammation. Additionally, cinnamon may aid in respiratory health, relieve arthritis pain, regulate hormones in PCOS, support digestion, assist with weight loss, and protect eye health. However, it should be used as a complementary treatment rather than a substitute for medical care.