Cinnamon is one of my favorite ingredients to incorporate
into my daily routine. During the holiday season especially, I find
myself incorporating it into so many different recipes for a sweet
flavor. With a dozen or so health benefits and a naturally sweet taste
(but without the sugar!), there really isn't a more perfect spice. What
most people don't realize is that cinnamon is classified into two main
categories, Cassia and Ceylon.
Ceylon cinnamon, also considered "true cinnamon," is harder to find and a bit more expensive than classic cinnamon. It's native to Sri Lanka and has a more delicate, sweet flavor. Cassia cinnamon is found most commonly in households around the world—about 90 percent of cinnamon in the United States is this type. The compound in cinnamon that provides a myriad of benefits is called cinnamaldehyde, which is significantly higher in Ceylon cinnamon, making it the better choice between the two. You can find both types at most grocery stores—just note that if a brand doesn't specifically say "Ceylon," it's likely Cassia.
The health benefits of cinnamon are extraordinary. Here are my five favorites:
Ceylon cinnamon, also considered "true cinnamon," is harder to find and a bit more expensive than classic cinnamon. It's native to Sri Lanka and has a more delicate, sweet flavor. Cassia cinnamon is found most commonly in households around the world—about 90 percent of cinnamon in the United States is this type. The compound in cinnamon that provides a myriad of benefits is called cinnamaldehyde, which is significantly higher in Ceylon cinnamon, making it the better choice between the two. You can find both types at most grocery stores—just note that if a brand doesn't specifically say "Ceylon," it's likely Cassia.
The health benefits of cinnamon are extraordinary. Here are my five favorites:
1. Cinnamon can help regulate blood sugar.
One of the biggest benefits of cinnamon in the body is its ability to help regulate blood sugar. Cinnamon reduces insulin resistance in the body, which can help the liver metabolize glucose. Cinnamon can increase insulin sensitivity and therefore lower blood sugar levels in the body.
At least 120 milligrams a day (less than ½ teaspoon) are recommended
when using cinnamon for blood-sugar-stabilizing purposes. You can use
cinnamon as a spice on or in carbohydrate-dense foods (hello, baked
goods!) in order to help minimize the effect of the food on your blood
sugar levels.
2. Cinnamon is a powerful antioxidant.
Cinnamon is packed with antioxidants including polyphenols, phenolic acid, and flavonoids. These antioxidants have been shown to slow the aging process and reduce free radical damage in the body. According to the TEAC
(Total Equivalent Antioxidant Capacity) scale, cinnamon ranks No. 7 of
all foods, herbs, and spices when it comes to highest concentration of
antioxidants. Because of its high concentration of antioxidants, cinnamon has been shown to preserve brain function and may protect against DNA damage
and cell mutation—the start of cancer in the body. Not only is Ceylon
cinnamon packed with antioxidants, but it has even been shown to enhance the enzyme antioxidant activity that is already taking place in your body.
3. Cinnamon is a powerful anti-inflammatory.
Cinnamon contains cinnamic acid, a powerful anti-inflammatory.
Inflammation and chronic inflammation can be very damaging to the body
and lead to illness, infections, disease, and tissue damage. Its
anti-inflammatory properties protect brain health and have been shown to
protect neurons against oxidative stress.
These properties as well as its antioxidant properties can help prevent
cognitive decline and preserve brain function long-term. Cinnamon is
also known to increase the production of anti-inflammatory proteins in your blood.
4. Cinnamon can help improve your overall heart health.
Cinnamon supports cardiac function and has the ability to improve blood flow as well as lower blood pressure. Further, it has the ability to reduce overall cholesterol levels
and the most common markers for heart disease: high blood pressure
levels, high cholesterol levels, and high triglyceride levels. Improved circulation and increased tissue repair are yet more benefits.
5. Cinnamon is extremely helpful when it comes to fighting illness.
Ceylon cinnamon contains natural antimicrobial and antibacterial properties. The essential oils found in cinnamon (cinnamyl alcohol, cinnamyl acetate, and cinnamaldehyde)
contain powerful immune-boosting compounds that help fight harmful
pathogens like bacteria and viruses. Cinnamon can also help to prevent infection as well as stimulate immune system activity already going on. With winter being peak cold and flu season, it's the perfect time to add cinnamon into your diet routine!
How I use cinnamon.
First of all, I always go for Ceylon cinnamon, for all of
the reasons I mentioned above. After I have my Ceylon, though, I use
cinnamon in everything. It's the ultimate way to sweeten food
without adding a ton of sugar. I use it in baking, in
smoothies—especially ones with cacao powder since the flavors go so well
together, in my creamy chia pudding, my soft and chewy peanut butter cookies,
and so much more. You can also make a quick cinnamon tea by adding a
bit with some ginger to hot water—it's so good! Try using cinnamon
whenever you want a boost of extra therapeutic benefits or some extra
sweetness in your dishes—you'd be surprised at how much it goes with!
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