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Cinnamon: Health Benefits, Nutrient facts and Side effects


Cinnamon, derived from the bark of Cinnamomum trees, is a spice celebrated for its unique flavor and potential health benefits such as managed blood sugars, promote heart health and reduce inflammation. In these article, we will explore the health benefits, nutrient facts and possible side effects of cinnamon. In recent years, modern science also has started to confirm many of the potential health benefits associated with cinnamon.

Health Benefits of Cinnamon:

Antioxidant Properties:

It is rich in polyphenols, which act as antioxidants. These compounds help neutralize free radicals in the body, reducing oxidative stress and inflammation. The antioxidant properties extract after digestion are attributable to the ability of phenolic constituents to quench reactive oxygen species. cinnamic acid and coumarin, which increase after digestion can scavenge superoxide anions and hydroxyl radicals, as well as other free radicals.

Anti-inflammatory effects:

It contains compounds like cinnamaldehyde that exhibit anti- inflammatory properties, potentially aiding in the management of inflammatory conditions. Researchers tested the phytochemicals found in it and discovered as anti-inflammatory effects. In one study, certain compounds of in it also targeted free radicals with promising results.

Blood sugar regulation:

Some studies suggest that cinnamon may improve insulin sensitivity, helping regular blood sugar levels. This could be particularly beneficial for people with insulin resistance or type 2 diabetes. It has been shown to decrease the amount of sugar that enters your bloodstream after a meal. Moreover, a compound found in cinnamon may mimic the effects of insulin to improve the uptake of sugar into the cells. Furthermore, numerous humans studies have confirmed the beneficial effects of cinnamon showing that it can lower fasting blood sugar levels and improve Hba1c, a marker of long term blood sugar level.

Heart health:

It may contribute to heart health by reducing risk factors such as high blood sugar and high cholesterol levels. It may also have blood thinning effects. According to one study, supplementing with at least 1.5 gram or about 3/4 of teaspoon of cinnamon per day was able to reduce levels of triglycerides, total cholesterol, LDL (bad cholesterol) and blood sugar in people with metabolic disease. Moreover, Another review of 13 studies found that cinnamon could reduce triglycerides and total cholesterol levels, both of which are risk factors of heart disease. Furthermore, cinnamon has also been shown to reduce blood pressure when consumed consistently for at least 8 weeks.

Antimicrobial Properties:

It has been traditionally used for its antimicrobial properties. It may help fight various infections and inhibit the growth of bacteria and fungi. One of the most well established properties of its extracts, essential oils and their components is the antimicrobial activity against gram-positive and gram-negative bacteria responsible for human infectious diseases and degradation of food and cosmetics. Some studies showed that its extracts and essential oils could be active against oral cavity infections. Cinnamaldehyde, the main active component, may help fight various kinds of infection. It is an essential oil present in the bark displays antibacterial, antiviral and antifungal properties. It inhibits certain bacteria like salmonella and also controls respiratory infections caused by fungi.

Neuroprotective Effects:

Preliminary research indicates that cinnamon may have neuroprotective benefits, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Moreover, Certain compounds found in cinnamon appear to inhibit the build up of a protein called tau in the brain, which is one of the whole marks of Alzheimer’s disease. Furthermore, in a 2014 study in mice with Parkinson’s disease, cinnamon helped protect neurons, normalized neurotransmitter levels and improved motor functions.


Nutrient Facts of Cinnamon:

Nutrient Compositions:

It is the low calorie spice. It provides small amounts of essential nutrients, such as manganese, calcium and iron. Amount per 100 grams, it contains 247 calories, 1.2 gram fats, 0.3 grams saturated fats, 10 gram sodium, 431 milligram potassium, 81 gram total carbohydrates. It also contains vitamin C, iron, vitamin B-6, magnesium and calcium.

Fiber content:

It is a good source of dietary fiber, which is essential for digestive health. Fiber can also contribute to a feeling of fullness, aiding in weight management. Amount per 100 gram, it contains 53 gram of dietary fiber, which is very good for digestive health and type-2 diabetes.

Vitamins and Minerals:

It does contain trace amounts of vitamin K, vitamin E, vitamin C, and vitamin B6,which helps protect heart, liver and kidneys. It also contains 1.97 microgram lycopene and 28.56 microgram Lutein and zeaxanthin.

Antioxidant Compounds:

Cinnamon’s antioxidant compounds, including polyphenols, contribute to its health promoting effects by combating oxidative stress. According to study, because of its antioxidant property, they might offer protection from cancer and cardiovascular disease, among other conditions.

Potential Side Effects:

  • Cassia vs. Ceylon: There are two main types, Cassia and Ceylon. Cassia Cinnamon contains higher levels of coumarin, a compound that may cause liver damage in high doses and Ceylon cinnamon is safe in this regard.
  • Allergic Reactions: Some people may be allergic, experiencing symptoms such as skin irritation, swelling or difficulty breathing.
  • Blood Thinning Effects: Its blood thinning properties can be beneficial for heart health. But people taking blood thinning medication should exercise caution to avoid excessive thinning of the blood.
  • Coumarin Content: Cassia, commonly found in grocery stores, contains higher level of Coumarin. Long term consumption of high Coumarin levels may have adverse effects on the liver.


In conclusion, cinnamon is more than just a flavorful spice. It offers an array of potential health benefits. From its antioxidant to anti inflammatory properties to its role in blood sugar regulation, cinnamon can be valuable addition to a healthy diet.

However, it is crucial to be mindful of the type of cinnamon, consumed and potential side effects. Particularly for people with pre-existing health conditions. Always consult with a doctor for personalized advice. To get more information about Spices, heart health and overall well-being, read my latest book, the magical ways for sparkling lifestyle.

Dr.Hetal Patel


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