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Ceylon Cinnamon Benefits for the Heart, Brain, Gut & More
August 28, 2024
Ceylon cinnamon, often referred to as “true cinnamon,” is a prized spice known for its delicate flavor and numerous health benefits. It’s often consumed as ceylon tea.
Originating from the inner bark of the Cinnamomum verum tree, native to Sri Lanka, ceylon cinnamon is distinct from the more common Cassia cinnamon found in most kitchens. While both types share similar flavors, ceylon cinnamon stands out for its lower coumarin content, potentillay making it a healthier option for regular consumption.
Keep reading to explore the benefits of ceylon cinnamon, how to use it effectively, and the potential risks and side effects associated with its use.
Ceylon Cinnamon Benefits
1. Rich in antioxidants and beneficial compounds
Ceylon cinnamon is packed with powerful antioxidants like polyphenols, which help combat oxidative stress and protect the body from free radical damage. These antioxidants play a crucial role in reducing inflammation and lowering the risk of chronic diseases, such as heart disease and cancer.
In addition to the polyphenols, it contains flavonoids and phenolic acids that contribute to its high antioxidant activity.
2. Supports heart health
Regular consumption of ceylon cinnamon may contribute to heart health by improving blood lipid profiles. Studies suggest that ceylon can help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL), reducing the risk of atherosclerosis and heart disease.
A review of 13 studies found that cinnamon supplementation was associated with significant reductions in total and LDL cholesterol levels, along with reduced triglycerides, making ceylon a cholesterol-lowering food.
3. Helps manage blood sugar levels and insulin sensitivity
Ceylon cinnamon is known for its ability to improve insulin sensitivity and lower blood sugar levels. This makes it a beneficial spice for individuals with type 2 diabetes or those at risk of developing the condition.
The spice slows down the breakdown of carbohydrates in the digestive tract, leading to more stable blood sugar levels. It also contains a compound called cinnamtannin B1 that can lower glucose absorption after meals and increase insulin sensitivity.
4. May aid in weight management
The blood sugar-regulating properties of ceylon cinnamon may also support weight management. By preventing spikes in blood sugar, it helps reduce cravings and may promote satiety, making it easier to maintain a healthy weight.
5. Has anti-inflammatory properties
Chronic inflammation is a contributing factor to many diseases, including arthritis and autoimmune disorders. Ceylon cinnamon contains anti-inflammatory compounds that help reduce inflammation in the body, potentially alleviating symptoms associated with these conditions.
The antioxidant it possesses, particularly cinnamaldehyde, have been shown to exhibit potent anti-inflammatory effects, and studies have shown that cinnamon can decrease markers of inflammation in the body.
6. May help combat cancer
Preliminary studies suggest that ceylon cinnamon may have anti-cancer properties due to its high antioxidant content. These antioxidants help neutralize free radicals that can damage cells and lead to cancer.
Additionally, some studies indicate that cinnamon may inhibit the growth of cancer cells and prevent the formation of tumors, though more research is needed to fully understand its potential in cancer prevention and treatment.
It does appear that the active ingredient cinnamaldehyde can inhibit ovarian cancer progression, and it was shown to help stop tumor growth in mice.
7. Helps manage blood pressure
Ceylon cinnamon may help regulate blood pressure levels. Some studies have found that cinnamon can relax blood vessels, leading to lower blood pressure, especially in individuals with high blood pressure.
By improving circulation and reducing stress on the cardiovascular system, ceylon cinnamon can support overall heart health.
8. May prevent bacterial and fungal infections
Ceylon cinnamon has been shown to possess potent antibacterial and antifungal properties.
The cinnamaldehyde compound found in ceylon cinnamon is effective against a variety of bacteria and fungi, including Escherichia coli (E. coli) and Candida albicans. These properties make ceylon cinnamon a natural option for supporting the immune system and preventing infections.
9. May contain antiviral properties
In addition to its antibacterial and antifungal effects, ceylon cinnamon may also have antiviral properties. Some studies suggest that cinnamon extracts can inhibit the replication of certain viruses, potentially offering protection against viral infections.
For instance, in laboratory settings it has shown activity against viruses like HIV-1 and herpes simplex virus.
While more research is needed, ceylon cinnamon may be a useful natural remedy during cold and flu season.
10. Supports and protects brain health
Emerging research suggests that ceylon cinnamon may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. The spice is believed to inhibit the buildup of tau proteins in the brain, which are associated with Alzheimer’s disease.
Animal studies have shown that it can improve cognitive function and reduce markers of Alzheimer’s disease. It may also help protect against age-related cognitive decline, though human studies are needed to confirm these effects.
11. May improve digestive health
Ceylon cinnamon has been used traditionally to support digestive health. It can help relieve symptoms of indigestion, bloating and gas, making it a soothing addition to meals for those with sensitive digestive systems.
Animal studies even suggest it could be beneficial for irritable bowel syndrome, and its antimicrobial properties may also help maintain a healthy gut microbiome, according to animal research.
How to Use (Forms and Dosage)
Ceylon cinnamon can be used in various forms, including powder, sticks or cinnamon essential oil. Here’s how to incorporate it into your routine:
- Powder: The most common form, ceylon cinnamon powder, can be sprinkled on oatmeal, added to smoothies or used in baking. A daily dose of 1/2 to 1 teaspoon is typically recommended for health benefits.
- Sticks: Ceylon cinnamon sticks can be used to infuse flavor into teas, soups and stews. Simply break a stick, and add it to your recipe during cooking.
- Essential Oil: Ceylon cinnamon essential oil is potent and should be used with caution. It can be added to aromatherapy diffusers or diluted with a carrier oil for topical application. Use 1–2 drops in a diffuser, or dilute with a carrier oil for topical use.
When using ceylon cinnamon as a supplement, it’s important to follow recommended dosages. Consult a health care provider for personalized advice, especially if you plan to use it for therapeutic purposes.
You can also drink ceylon tea.
Risks and Side Effects
Unlike cassia cinnamon, ceylon cinnamon has low levels of coumarin, a compound that can cause liver damage when consumed in large amounts. This makes ceylon cinnamon a safer choice for regular use.
While ceylon cinnamon is generally safe for most people, it’s important to be aware of potential risks:
- Allergic Reactions: Some individuals may be allergic to cinnamon. Symptoms of an allergic reaction can include skin irritation, gastrointestinal discomfort or difficulty breathing. If you experience any of these symptoms, discontinue use and consult a health care provider.
- Interaction with Medications: Ceylon cinnamon may interact with blood-thinning medications or those used to control blood sugar levels. If you’re on medication, consult with a health care provider before adding ceylon cinnamon to your routine.
- Pregnancy and Breastfeeding: While small amounts of ceylon cinnamon used in cooking are generally safe, high doses may not be recommended during pregnancy or breastfeeding. It’s best to consult a doctor in these cases.
Conclusion
Ceylon cinnamon is a versatile spice that offers a range of health benefits, from supporting heart health and blood sugar management to providing anti-inflammatory and antioxidant effects. Additionally, it may help combat cancer, manage blood pressure, and prevent bacterial, fungal, and viral infections. When used appropriately, Ceylon cinnamon can be a valuable addition to a healthy diet. However, like any supplement, it’s important to be mindful of dosages and potential interactions with medications. Whether you choose to sprinkle it on your morning oatmeal or enjoy it in a soothing tea, Ceylon cinnamon is a delicious way to enhance your well-being.
