7 health benefits of cinnamon backed by studies

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Of Melanie Hoffman | Oct 25, 2022 at 4:52 am

Cinnamon gives many pastries or drinks that certain something. The spice is not only delicious, but also offers various health benefits. FITBOOK explains what they are.

Not only, but especially in autumn and winter, the spice is indispensable for many people when cooking or baking. Cinnamon is derived from the bark of the Ceylon cinnamon tree and is available in stick and powder form. However, cinnamon not only gives food and drinks an exciting spice, but is also said to be healthy. But what positive effects does it have exactly? FITBOOK looked at the study situation.

Two types of cinnamon

Cinnamon is available in two different varieties:

Ceylon cinnamon comes from Sri Lanka, is considered finer and is more expensive than cassia cinnamon. The latter comes from China, is stronger, slightly sweet and cheaper. There is no obligation to label the type of cinnamon for the trade, but due to the price difference you will often find information about Ceylon cinnamon.1

How healthy is cinnamon? Scientific Findings

Over time, many scientists have looked into the health effects of cinnamon in their research. In fact, this has accumulated a wealth of evidence and evidence that the spice can promote health in many different ways – and even offer some protection against disease.

Cinnamon is rich in antioxidants

Antioxidants protect against free radicals and thus against cell damage. Reducing oxidative stress is important to reduce the risk of disease. These include about arteriosclerosis, diabetescardiovascular diseases, cancer, Alzheimer and Parkinson’s.

According to a 2020 study, cinnamon contains such a high amount of antioxidants that taking it in supplement form can significantly increase blood levels of antioxidants.1

Also interesting: The importance of antioxidants for health

Cinnamon can have an anti-inflammatory effect

The aforementioned study also came to another conclusion: The intake of cinnamon reduced inflammatory markers in the test subjects’ bodies. Studies from Australia and Germany were also able to show the anti-inflammatory effect of cinnamon.2.3 The spice can thus help protect against age-related diseases that are linked to chronic inflammation in the body.

Cinnamon is good for the heart

According to research, those who want to reduce their risk of heart disease should also integrate cinnamon into their diet. One study found that taking 1.5 grams, or three to four teaspoons, of cinnamon per day could lower levels of triglycerides, total cholesterol, LDL cholesterol, and blood sugar in people with metabolic disorders.4

A meta-analysis of 13 studies also came to the conclusion that cinnamon has a cholesterol-lowering effect and thus reduces a risk factor for later heart disease.5 Finally, an Iranian study from 2020 was able to show that cinnamon has a blood pressure has a lowering effect and thus a positive effect on heart health.6

Also interesting: What do you have to watch out for when it comes to cholesterol levels HDL, LDL and triglycerides?

Cinnamon can reduce insulin resistance

Anyone who develops insulin resistance is at risk of developing type 2 diabetes. Here, too, cinnamon is said to be able to exert a certain influence on health. Studies have provided initial evidence that the spice can reduce existing insulin resistance – although further research is needed to confirm the results.7.8

Also interesting: 8 foods that help against constant hunger

Cinnamon has a blood sugar lowering effect

In addition to the effect on insulin resistance, it has also been scientifically proven that cinnamon helps regulate blood sugar levels and can lower blood sugar. This was the conclusion e.g. B. a clinical study with 140 diabetic patients.9 A meta-analysis of research conducted between 2003 and 2018 showed that one to six grams of powdered cinnamon may be useful as an adjunctive therapy in type 2 diabetes.10

Also interesting: Scientifically proven methods to lower blood sugar naturally

Cinnamon showed positive effects in neurodegenerative diseases

Alzheimer and Parkinson’s are among the most common neurodegenerative diseases. Because they cause severe symptoms and are incurable, scientists are working hard to figure out how to prevent the diseases. And apparently cinnamon can also help here.

A 2017 scientific article states that cinnamon inhibits the accumulation of tau proteins in the brain and the formation and accumulation of amyloid-β peptides.11 Two physical processes associated with the development of Alzheimer’s.

Additionally, in a mouse study, cinnamon affected neurons and neurotransmitters, improving motor function. Therefore, the researchers concluded that cinnamon could be beneficial for Parkinson’s patients.12

Cinnamon may protect against cancer

Last but not least, a fondness for cinnamon can also prove to protect against cancer. At least when it comes to the current study situation. The positive effect on health therefore comes from the essential oil cinnamaldehyde, which is contained in the spice. On the one hand, it is able to stop tumor growth, on the other hand, the substance seems to be specifically aimed at head and neck cancer cells.13

Also interesting: 9 foods proven to protect against cancer

Attention: Do not exaggerate with the dosage!

Even though it is scientifically proven that cinnamon is healthy in many ways, you should not overdo it with consumption. For example, the consumer advice center points out that cassia cinnamon naturally contains more coumarin than Ceylon cinnamon. Coumarin is a natural ingredient in the spice, which can be liver-damaging in high doses. So if you like to spice things up a lot with cinnamon, you should preferably use Ceylon cinnamon.

Do you have a fitness or nutrition question? Feel free to send them to us – by email to [email protected]. We select the most interesting questions and answer them with the support of our team of experts and the current study situation. We are excited!

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