7 health benefits of incorporating cinnamon in your diet

The cinnamon spice has been used for centuries for its culinary and medicinal properties. (Photo: Rens D via Unsplash)

Cinnamon is a tasty and versatile spice that has been used for centuries for its culinary and medicinal properties. In addition to adding warmth and flavour to a variety of dishes and beverages, incorporating cinnamon into your diet can offer a surprising range of health benefits.

For this reason, we spoke to nutritionists and experts to learn more about the health benefits of consuming cinnamon. Here’s what they had to say:

Cinnamon has many health benefits but excessive intake (more than 6g per day) can result in liver damage and mouth ulcers. (Photo: Mae Mu via Unsplash)

Overall, incorporating cinnamon into your diet is a safe and easy way to improve your health. However, excessive intake (more than six grams per day) can result in liver damage and mouth ulcers.

Therefore, it is a good idea to check with a healthcare professional or a nutritionist before consuming large amounts of cinnamon if you have any underlying health conditions or are taking medications.

1. Aids Heart Health 

Cinnamon plays a role in boosting heart health. Studies show that it reduces levels of LDL (bad) cholesterol and triglycerides while increasing levels of HDL (good) cholesterol.

Moreover, cinnamon contains compounds that help improve blood circulation. “Cinnamon offers remarkable benefits for blood circulation due to its unique properties. Compounds such as cinnamaldehyde, which lend this spice a distinctive flavour and aroma, have been associated with the widening of blood vessels. This effect enhances blood flow and reduces resistance within the vessels, thereby promoting more efficient circulation. Additionally, cinnamon's anti-inflammatory properties contribute to maintaining the health of blood vessels by minimising inflammation,” says Jashan Vij, health and fat loss coach.

2. Improves Brain Function

Research also suggests that cinnamon could improve cognitive function and memory, potentially reducing the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.

3. Regulates Blood Sugar Levels

Substitute sugar or sweeteners with cinnamon in hot chocolate, tea or coffee. (Photo: Erol Ahmed via Unsplash)

Furthermore, cinnamon has shown promising effects in regulating blood sugar levels. For individuals with type 2 diabetes, incorporating cinnamon into their dietary regimen may offer additional support in glycemic control. While not a substitute for medical management, cinnamon can complement a comprehensive approach to diabetes care.

“Cinnamon’s active components mimic insulin, assisting in glucose metabolism and potentially lowering blood sugar levels. Incorporating cinnamon into your diet may be particularly beneficial for individuals with insulin resistance or those looking to manage diabetes. Cinnamon has emerged as a natural ally in promoting stable blood sugar levels, making it a noteworthy inclusion in diets geared towards managing diabetes or insulin resistance. Studies also suggest that cinnamon may improve the sensitivity of cells to insulin, facilitating the efficient utilisation of glucose,” says nutritionist Dr Rohini Patil.

4. Anti-Inflammatory Powerhouse

In addition, this spice is a strong anti-inflammatory agent. Eating cinnamon can be helpful for reducing pain and inflammation associated with conditions such as arthritis, muscle soreness, and headaches.

“Cinnamon as a wonder spice has been used in the Indian kitchen for aeons. Even Ayurveda, a science more than 5000 years old, mentions the many magical benefits of this common Indian spice. The one benefit that one absolutely must associate with cinnamon is that it has anti-inflammatory properties. Research also shows that cinnamon has anti-cancer effects along with vasodilating and pain-relieving properties, which enables it to decrease the cytokines in our biosystem, enabling relief in conditions of auto-immune, arthritis, joint pain, muscle spasms, and other inflammatory disorders,” mentions Sharmilee Kapur, health expert.

5. Offers Respiratory Relief

Cinnamon's anti-inflammatory and antimicrobial properties also provide relief from respiratory problems such as coughs, colds, and congestion. The spice acts as a natural decongestant, helping to clear mucus and lessent breathing difficulties.

6. Supports the Digestive System

Cinnamon aids digestion, relieves symptoms of bloating and diarrhoea. (Photo: Heather Barnes via Unsplash)

This spice supports the digestive system by stimulating the production of digestive enzymes. This spice may also help to relieve symptoms of bloating and diarrhoea.

“One of the most significant roles of cinnamon is its ability to balance and enhance digestion, which is considered foundational for overall health. Cinnamon is believed to stimulate the production of digestive enzymes in the stomach. These enzymes play a crucial role in breaking down food into simpler components, making it easier for the body to absorb nutrients and prevent accumulation of toxins. This improved enzyme activity enhances the overall digestive process. Cinnamon can be consumed in various forms, including powders, decoctions, or herbal teas. Add a dash of honey to this and create a healthful mixture,” states fitness expert Nyela Kapadia.

7. Fights Fungal Infections 

Cinnamon's antifungal power is attributed to a compound known as cinnamaldehyde, which disrupts the fungal cell membrane, essentially punching holes in its defences and hindering its growth and reproduction. This makes it effective against a range of fungal culprits, including candida, aspergillus, and trichophyton.

However, it is advisable to speak to a doctor before using cinnamon for any medicinal purpose, especially if you have any underlying health conditions or are taking medications.