The benefits and harms of cinnamon
Almost every housewife in the kitchen can find a brownish powder with a pronounced pleasant, slightly tart aroma. Cinnamon is a seasoning made from the dried bark of an evergreen tropical tree of the laurel family. It is commonly added to baked goods, hot drinks, meat dishes and cereals. Cinnamon is widely used in perfumery - based on its aroma, eau de toilette, soap, shower gels and much more are created.
Content:
- Types of cinnamon
- Cinnamon composition
- Useful properties of cinnamon
- What else is cinnamon good for?
- Cinnamon harm
- How to take cinnamon for diabetes?
- Cinnamon hair mask
- Slimming cinnamon
- Conclusion
Types of cinnamon
Using the method of mass spectrometry (FIMS), it was confirmed that there are 4 main types of cinnamon. [1]
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Ceylon Cinnamon (Cinnamomum zeylanicum) Ceylon cinnamon (Cinnamomum zeylanicum) is the homeland of Sri Lanka. Synonyms: real cinnamon, Senegalese cinnamon, noble cinnamon, cinnamon. Also grown in India, Indonesia, Malaysia, Brazil, Guiana (Fr.).
Traits of Ceylon Cinnamon:
- Tube type;
- The surface is light brown or yellow-brown;
- Thickness - up to 1 mm, the best grades have the thickness of writing paper;
- Very brittle;
- It has a delicate aroma and a sweet-burning taste.
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Chinese Cinnamon (Cinnamomum Cassia) Chinese cinnamon (Cinnamomum Cassia) is native to southern China. Grown in Indonesia, Cambodia, Laos. Differs in content of a large amount of toxic coumarin. Also called: Simple Cinnamon, Flavored Cinnamon, Indonesian Cinnamon, Fake Cinnamon, Cassia, Cassia Canela.
Traits of Chinese Cinnamon:
- Looks like fragments of bark;
- The outer surface is reddish brown with gray-brown spots;
- Thickness - more than 2 mm;
- A sharper sweetish-burning taste with a tart astringent component.
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Malabar Cinnamon (Cinnamomum Tamala Nees) Malabar Cinnamon (Cinnamomum Tamala Nees) is native to Southwest India. It is also called: wood cinnamon, brown cinnamon, cassia vera.
Malabar Cinnamon Traits:
- Rough appearance;
- Uneven dark brown color;
- More than 3 mm thick;
- Pungently astringent taste with a touch of bitterness.
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Cinnamon (Cinnamomum Culilawan) Cinnamon (Cinnamomum Culilawan) is native to the Moluccas. Synonym: spicy cinnamon. Cultivated in Indonesia.
Traits of Cinnamon Cinnamon:
- Kind of pieces of thin bark 1-2 cm long;
- Outside - whitish-beige, and inside - yellow-red;
- Pronounced pungent-spicy aroma and spicy-burning taste.
Cinnamon composition
Cinnamon is not only a fragrant spice, but also a very effective medicine. Ancient Chinese healers knew about this property. Cinnamon is also mentioned in the ancient Indian treatise on health "Ayurveda" and the Old Testament. In the 17th century, cinnamon was also mentioned in the Russian medical book "Cool Helicopter". Consider the composition of cinnamon.
One tablespoon (8 grams) of ground cinnamon contains approximately: [2]
- 19 calories;
- 6.2 grams of carbohydrates;
- 0.3 grams of protein;
- 0.1 grams of fat;
- 4.1 grams of fiber;
- 1.4 milligrams manganese
- 77.7 milligrams calcium
- 0.6 mg iron;
- 2.4 micrograms vitamin K.
In addition to the nutrients listed above, each serving of cinnamon contains small amounts of vitamin A, E, niacin, beta-carotene, beta-cryptoxanthin, lycopene, lutein, zeaxanthin, magnesium, potassium, zinc, and copper.
Useful properties of cinnamon
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Cinnamon is rich in antioxidants. Antioxidants protect the body from free radical oxidative damage. Cinnamon contains antioxidants like polyphenols. There are so many of them in cinnamon that it can be used as a natural preservative. [3]
In a study comparing the antioxidant activity of 26 spices, cinnamon was the clear winner, even outperforming superfoods like garlic and oregano. [4]
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Anti-inflammatory properties of cinnamon. To date, several flavonoid compounds have been isolated from cinnamon (for example, gossypine, gnaphalin, hesperidin, hibifolin, hypolaetin, oroxindin, and quercetin) that have anti-inflammatory activity. [5] [6]
Isolated flavonoid compounds have an inhibitory effect on the production of nitric oxide by inhibiting the activation of nuclear factor kappa - light chains enhance cell activity and increase immunity.
Various compounds found in cinnamon twigs have shown anti-inflammatory effects by suppressing the expression of inducible nitric oxide synthesis, cyclooxygenase-2, and nitric oxide production in the central nervous system. Due to this, cinnamon can be classified as a therapeutic drug for the prevention of inflammatory-mediated neurodegenerative diseases. Water extract of cinnamon reduces the level of lipopolysaccharide-induced tumor necrosis factor.
Cinnamon can be used as a prophylactic agent for inflammatory processes in the body, as well as for the prevention of diseases of the central nervous system (Parkinson's, Alzheimer's). [7]
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Cinnamon and Type 2 Diabetes. Studies have shown the beneficial effects of cinnamon on type 2 diabetes. Cinnamon lowers blood pressure, reduces insulin resistance, and lowers blood sugar by 29%, according to Laurie Kenyon Farley, a board-certified nutritional consultant specializing in health, fitness and rejuvenation. Due to this, insulin sensitivity increases, the body already begins to "see" sugar, and then regulate it. [8] [9]
Shane Ellison, a medical chemist, says cinnamon makes muscle cells remove sugar from the bloodstream. He is convinced that it works even better than some drugs [10].
Read on: How to take cinnamon for diabetes?
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Cinnamon reduces the risk of heart disease. Cinnamon lowers LDL cholesterol and triglycerides while keeping good HDL cholesterol stable. In order to achieve this effect, it is enough to take 120 mg of cinnamon per day. [eleven]
Animal studies have shown that cinnamon thins the blood and lowers blood pressure. [12]
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Cinnamon protects against colon cancer. Studies carried out in laboratory conditions and in animals have shown that the uncontrolled growth of cancer cells in the human colon has several preceding stages. Scientists have already shown that consuming vegetables reduces the risk of colon cancer. This prompted a further search for substances that destroy cancer cells. [12]
Studies have shown the inhibitory effect of cinnamon and cardamom on azoxymethane-induced colon carcinogenesis due to their anti-inflammatory, antiproliferative and proapoptotic activities. [13]
Aqueous suspensions of cinnamon and cardamom increase the level of detoxifying enzyme while reducing the level of lipid peroxidation.
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Cinnamon helps fight bacterial and fungal infections of the mouth and respiratory tract. Cinnamaldehyde contained in cinnamon oil (from 85% to 98%) has shown Fungitoxic properties to fungi such as. Aspergillus niger, A. fumigatus, A. nidulans A. flavus, Candida albicans, C. tropicalis, C. pseudotropicalis, and Histoplasma capsulatum. It was concluded that the inhaled vapors of cinnamon oil are close to the ideal chemotherapy for mycoses of the respiratory tract. At high doses of cinnamaldehyde 75 μg / ml to 600 μg / ml, for yeast from 100 μg / ml to 450 μg / ml, for filamentous fungi from 75 μg / ml to 150 μg / ml and for dermatophytes from 18.8 μg / ml to 37.5 μg / ml. we can talk about the antimicrobial efficacy of the oil and equate it with antibiotics of a wide range of actions. [fourteen]
But antimicrobial properties were not observed in other parts of the body except the mouth and respiratory tract. [fifteen]
Video: honey + cinnamon! What will happen to the body if you take it every day?
What else is cinnamon good for?
- For children, especially schoolchildren, cinnamon can be invaluable. Two to three pinches of this spice a day can have a positive effect on concentration, strengthen eyesight. Cinnamon also has a beneficial effect on memory, and also prevents fatigue. The resistance of the child's body to viral and bacterial diseases will noticeably increase.
- For women, cinnamon will help relieve menstrual pain, tone up the body these days, and relieve irritability. With regular intake of this spice, the menstrual cycle is harmonized, sexuality is noticeably enhanced. Representatives of the strong half of humanity will also be able to highly appreciate the properties of cinnamon, because it has not only a stimulating effect, awakening sexual desire, but also has a positive effect on the quality of potency. The aroma of cinnamon can significantly increase the susceptibility of erogenous zones and activate the work of the gonads.
- Elderly people who have noticeable age-related changes in the arteries and veins, it is useful to use cinnamon in order to prevent heart attack. This seasoning lowers cholesterol levels, prevents blood clots. Also, regular cooking with this seasoning can strengthen the heart muscle, normalize blood pressure. Cinnamon is also effective for arthritis, including chronic arthritis - pain disappears, movements become easier. For various memory disorders, sclerosis, insomnia and depression, this seasoning will have a positive effect.
- For everyone, cinnamon will help relieve the condition of the flu and colds. Warm drinks with cinnamon will ease headaches, increase sweating, make breathing easier, and help relieve swelling of the nasal mucosa. The general tone of the body will noticeably increase, weakness will pass, immunity will receive significant support. In addition, chronic cough and severe sore throat are treated with cinnamon. Many people use this spice for toothaches, even pulpitis.
Cinnamon harm
As such, cinnamon is not harmful to human health. The main condition for using this spice is not to abuse it, that is, do not eat it in large spoons several times a day. At first glance, this is understandable, but the fact is that some people believe: the higher the dosage, the more noticeable the result will be (especially for those who want to lose weight quickly). Unfortunately, this won't work with cinnamon. In reasonable doses, this seasoning promotes healing, in large doses it can have the opposite effect. For example, if a small pinch of cinnamon can stimulate the brain and improve visual processes, then an excessive amount of this seasoning will cause fatigue, depression, and a sharp headache.
Keep in mind that cinnamon contains coumarin, a scented substance that can cause liver damage without symptoms. People who are sensitive to this substance and those who suffer from severe liver diseases are especially susceptible to the influence of coumarin.
The smallest amount of this substance is found in Ceylon cinnamon, while Chinese (so-called cassia) can contain 100 times more coumarin.
Cassia contains approximately 5 mg of coumarin per teaspoon (2 grams), while Ceylon cinnamon contains only traces of it.
Video: how to distinguish real cinnamon from fake:
Here are 5 possible side effects of eating too much cassia cinnamon:
- Liver damage. The recommended daily limit for coumarin is approximately 0.1 mg / kg body weight, or 5 mg per day for a 60 kg person. That is, one and a half teaspoon of Chinese cinnamon a day can lead to an overdose of coumarin, it is worth noting that Ceylon cinnamon does not contain coumarin. A 73-year-old woman developed sudden acute hepatitis after only a week of taking high coumarin cinnamon with statins. [16] [17]
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Cinnamon increases the risk of cancer. Excessive consumption of coumarin in rodent studies has shown tumor damage to the lungs, liver and kidneys. [18]
The way coumarin can cause tumors is unclear. Scientists speculate that coumarin damages cells in the liver, kidneys, and lungs. Over time, damaged cells are replaced by tumor cells. However, more research is needed to determine if this applies to humans as well.
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Cinnamon causes mouth ulcers. The cinnamaldehyde contained in cinnamon at high doses causes an allergic reaction in the mouth. The fact is that human saliva retains this component in the mouth for a long time. [nineteen]
It should be noted that cinnamaldehyde will only cause gum damage, ulcers, white bloom, itching and burning if you are allergic to it. The highest cinnamaldehyde content is found in chewing gum and cinnamon oil. [20]
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Cinnamon can cause your blood sugar to be too low. Cinnamon can mimic the action of insulin, the hormone responsible for removing sugar. Therefore, people with low sugar levels are not advised to consume cinnamon as it can lead to hypoglycemia, fatigue, dizziness and fainting. [21]
Diabetics should use cinnamon especially with caution. Since it increases the effect of drugs.
- Cinnamon can cause breathing problems. Cinnamon has a fine structure and is easily inhaled. Accidental inhalation of cinnamon can lead to coughing, vomiting, and breathing difficulties. People with asthma need to be especially careful. [22]
How to take cinnamon for diabetes?
How does cinnamon lower blood sugar? When cinnamon is taken, blood sugar decreases due to the fact that it contains phenol (up to 18% of the total weight). This substance normalizes the sensitivity of cells to insulin and prevents disruptions in carbohydrate metabolism.
Which type of cinnamon is more effective? To normalize blood sugar levels, it is better to use Chinese varieties of cinnamon, namely cassia.
How to take cinnamon for diabetes? According to the WHO recommendation, if a person does not suffer from liver disease and an allergy to cinnamon, it is taken 6 g per day for 6 weeks. If necessary, the course is interrupted for a week, after which it is repeated.
Recommendations for patients with diabetes mellitus:
- 1/4 teaspoon for 5 days.
- Break for 2 days. Turmeric can be taken during this time.
- 1/4 teaspoon for 5 days.
The maximum daily intake is 1/2 teaspoon. Cinnamon is added to various dishes: cereals, soups, desserts, drinks.
What results to expect? Cinnamon cannot cure diabetes, but it is quite possible to lower blood sugar levels by 25-30%. Reception of the spice allows you to prevent the development of complications of the disease, since the phenols included in its composition neutralize the destructive effect of sugars on the body.
When taking cinnamon, you need to measure your blood sugar regularly. Treatment is started only after consulting a doctor, as there is a risk of a decrease in insulin levels with the development of hypoglycemia.
Cinnamon hair mask
Cinnamon is a universal seasoning that allows not only to change the taste of dishes, giving them a noble aroma, while having a beneficial effect on the health of human internal organs, but is also successfully used in cosmetology. Due to its antioxidant properties, cinnamon actively stimulates blood circulation inside the skin and hair follicles. Therefore, even in ancient Egypt, this seasoning was used in hair masks.
Cinnamon gives hair vitality, silky shine and stimulates growth while restoring its structure. In addition, masks with cinnamon give the hair a pleasant aroma and are easy to use. These procedures are recommended for those with brittle and dull hair. But before using cinnamon, it is advisable to make sure that there is no allergic reaction to this spice.
Here are some recipes for hair beauty:
- A mask of cinnamon with honey and olive oil gives a wonderful regenerating effect. To do this, mix 1 teaspoon of ground cinnamon, 2 tablespoons of warm olive oil and 2 tablespoons of liquid honey. The resulting mixture is applied to damp hair, then the head is wrapped in a film and a towel. You need to keep the mask for at least 45 minutes, after which the hair must be washed with shampoo and rinsed in water slightly acidified with vinegar to give shine. This mask effectively fights hair loss;
- To increase hair volume and prevent split ends, use a cinnamon egg and tomato mask. To do this, grind a ripe tomato into gruel, add one tablespoon of sunflower oil, the same spoonful of honey, one teaspoon of cinnamon and a beaten egg. The mask is applied along the entire length of the hair for 20 minutes, after which the hair should be washed with shampoo and rinsed with lemon water;
- For fast hair growth, use a cinnamon, onion and garlic mask. To do this, mix the gruel of one onion, four grated cloves of garlic with two teaspoons of cinnamon and one spoonful of honey. The mixture is rubbed into the roots of the hair, after which the head must be wrapped with foil, covered with a towel or scarf on top. After half an hour, you need to wash your head with shampoo and rinse with warm broth of nettle;
- For those who want to get a moisturizing effect, a mask with kefir is suitable. You need to take one glass of kefir, dilute a teaspoon of cinnamon and egg yolk in it. When applying the mask to the hair roots, it is advisable to do a light head massage. It is better to keep the mask for at least an hour, then wash your hair with shampoo.
After such masks, it is not recommended to dry your hair with a hairdryer, since the hot air makes your hair brittle and lifeless. Instead of sunflower or olive oil, if desired, you can use castor, burdock or corn oil. Coconut oil also has an excellent regenerating effect. Which oil is right for your hair can be determined empirically.
Lightening hair with cinnamon
Everyone, without exception, knows that hair dyes based on chemical components damage hair, changing its structure. Therefore, recently, women who care about their health are turning to more gentle dyeing methods. One of these methods is cinnamon lightening. A mask based on this spice will not only lighten brown hair by 2-3 tones in one session, but will give it a natural shine, make it silky and healthier. From dyed hair, cinnamon will help wash off old dye, gently restore the natural hair structure.
To prepare a mixture for clarification, you will need:
- Balm or hair conditioner - 150 ml;
- Natural liquid honey (without sugar) - 4 tablespoons;
- Ground cinnamon - 3 tablespoons;
- Glass or ceramic bowl;
- Brush.
Mix all ingredients thoroughly, leave for a few minutes. At this time, wash your hair, dry your hair with a towel so that it remains slightly damp. Then, combing your hair with a comb, you need to apply the mixture with a brush over the entire length of the hair, strand by strand. You do not need to rub the mixture into the roots - this can cause a burn. After the hair is completely saturated with the composition, the head must be wrapped with a film, and tied on top with a towel. It is not recommended to keep the hair warm for a long time, 40 minutes is enough. But after removing the film, the mixture is not washed off the hair! It is necessary to keep the composition on the hair for at least 4 hours.
After this time, the hair is washed with warm water so that the cinnamon grains come out. After that, they need to be washed with shampoo, rinsed with water and lemon. If any particles of seasoning remain, it can be easily removed with a massage brush. For a more intense effect, the procedure is repeated 2-3 more times with an interval of several days. The hair will benefit from this.
On the subject: 8 homemade masks against hair loss
Slimming cinnamon
Another miraculous property of cinnamon is that it promotes fast and healthy weight loss. Thanks to this seasoning, you can lose up to 2 kg of excess weight per week without exhausting yourself with long monotonous diets and strenuous exercise.
Why does cinnamon help you lose weight?
This spice has the ability to several times increase the metabolism in the body, due to which fat deposits are burned faster. The incoming food will be quickly processed into energy, without having time to "settle" in the fatty tissues. Cinnamon also speeds up the processing of sugars by normalizing blood glucose levels. In addition, cinnamon restores the normal functioning of the gastrointestinal tract, stimulating the body's natural self-purification processes. Excess fluid, accumulated toxins under the influence of cinnamon will also easily leave the body. It is worth mentioning the effect on the nervous system of the aroma of this seasoning: it significantly reduces appetite, allowing you to get enough of even a small portion of food.
As a result, cinnamon will not only have a fat-burning effect, but also allow you to put your health in order, to improve the functions of many body systems. You just need to consume cinnamon in the correct proportions, temporarily reducing the amount of fat and carbohydrates in the diet. Eating sweet buns, even with very large amounts of cinnamon, alas, will not help the process of losing weight, because sugars and fats interfere with the action of this seasoning.
Kefir with cinnamon for weight loss
A delicious and low-calorie drink made from kefir with cinnamon is very popular among those who want to lose weight. Its success lies in the fact that it does not harm health, saturates for a long time, and, of course, gives a quick noticeable result. It should be noted right away that it is advisable to choose kefir for this cocktail with the lowest percentage of fat, and cinnamon is of good quality. It is believed that the Chinese cinnamon cassia gives a greater effect, but here you need to think about the risk of harming your body, because you will not have to use this seasoning in such small doses - it would be wiser to protect yourself from unnecessary troubles by choosing a classic seasoning from Ceylon.
There are several options for making and drinking cinnamon kefir drink:
- The easiest and fastest way is to arrange a “fasting day” with such a cocktail. To do this, you need to mix 1.5 liters of kefir with one teaspoon of cinnamon and put it in the refrigerator. During the day, you will need to drink one glass of the drink. A sharp feeling of hunger, and, moreover, exhaustion will not appear, because the addition of cinnamon makes kefir more satisfying and nutritious, provides the supply of many trace elements and vitamins. In one such day, you can lose up to 1.5 kg of weight. The main thing is not to gorge yourself "from the heart" the next day, otherwise the achieved result will quickly disappear;
- A slightly less noticeable effect can be achieved by replacing only one meal a day with such a drink. The best option is to drink kefir with cinnamon instead of dinner. In this case, weight loss will take place more slowly, but the result will be fixed more reliably. For a week of such a diet, it is quite possible to lose 2-3 kg;
- A cocktail of kefir with cinnamon and apple will help not only lose weight, but also improve bowel function. A green apple is grated and mixed with a glass of kefir and a quarter teaspoon of cinnamon. Thanks to the fiber, which is found in large quantities in apples, this drink will help cleanse the intestines and remove harmful deposits from it;
- For the same purposes, bran and prunes can be added to a kefir drink. For one serving of the cocktail, you will need one glass of kefir, two tablespoons of bran, two soft berries of prunes and a quarter teaspoon of cinnamon. All components are mixed in a blender, the resulting mixture is put into the refrigerator for 30 minutes - during this time the bran will swell and the drink will be ready for use. This recipe is often used to treat and prevent constipation.
Stop taking kefir with cinnamon if there are pains in the abdominal cavity, indigestion, diarrhea. Also, such a diet is not recommended for people with chronic diseases of the stomach and intestines.
Kefir with cinnamon, ginger and pepper
In all respects, the tandem of ginger and cinnamon is an excellent combination. Firstly, these two seasonings enhance the effect of each other, and secondly, an excellent flavor composition is obtained. Ginger seriously accelerates metabolic processes in the body, actively burning fat. Red pepper is also known for its ability to influence metabolism and aid in better digestion and assimilation of food, it is more aggressive than ginger. Each of these spices has the ability to burn fat, and their combination delivers a powerful triple blow to excess weight.
To prepare a kefir cocktail with spices, you will need one glass of low-fat kefir, half a teaspoon of cinnamon and ginger each, a pinch of red hot pepper. It is better not to drink the drink on an empty stomach, ideally at night. It is not advised to "get carried away" with such a cocktail for those who have stomach problems.
Slimming cinnamon with honey
Honey, like cinnamon, helps speed up metabolic processes in the body. In addition, honey has a beneficial effect on the functioning of the gastrointestinal tract, liver, and kidneys. A mixture of cinnamon with honey contains many essential trace elements and vitamins, this combination can be used even by people with diabetes. For a month of regular use of honey with cinnamon, you can lose up to 7 kg of weight.
In order to prepare a mixture of cinnamon and honey, you will need natural non-pasteurized honey. Cinnamon can be taken already ground, but of high quality. For one serving of the drink, you need to take 0.5 teaspoon of cinnamon and one teaspoon of honey - it is advisable to observe this proportion.
In the evening, cinnamon is poured with boiling water in a bowl with thick walls, covered with a lid. In half an hour, the seasoning will give useful substances to the water, and the broth can be filtered. The liquid should cool completely, only after that honey can be added (when heated above 40 ° C, honey loses most of its useful properties). Half of the resulting drink is drunk before bedtime, the rest - in the morning on an empty stomach.
More often than twice a day, such a decoction should not be consumed - a greater effect is unlikely to be achieved. The weight will go off regularly, but after two to three weeks you will notice that the weight loss has stopped. This is quite natural: the body is used to the fact that the metabolism has accelerated, and adjusted to the changes. In this case, you need to stop taking the drink for two weeks, and then resume the course.
On the subject: Miracle drink with ginger helps to lose weight quickly
Conclusion
Cinnamon can and should be added to various dishes; its small use is safe for human health. Cinnamon thins the blood, lowers blood pressure and sugar, cholesterol. Cinnamon is used to prevent colon cancer and diseases of the central nervous system. Proven antibacterial properties of cinnamon against fungi found in the oral cavity and respiratory tract.
But it is worth remembering about the negative consequences of taking cinnamon, which are directly related to individual intolerance, medications associated with the treatment of diabetes, as well as elementary overdose of cinnamon.
The author of the article: Sokolova Nina Vladimirovna | Phytotherapist
Education: Diploma in "General Medicine" and "Therapy" received at the Pirogov University (2005 and 2006). Advanced training at the Department of Phytotherapy at the Peoples' Friendship University of Moscow (2008). Links to sources
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