Cinnamon: Its Nutritional Constituents and Health Benefit

Cinnamon is among the most popular and ancient spices. It is derived from the bark of several tree species belonging to the genus Cinnamomum. The genus Cinnamomum belongs to the laurel family. Siri Lanka and China are the main hubs of native Cinnamon. Though, it is now widely grown in whole Asia, Europe, and North America.

In antique times, Cinnamon was well known for its taste and fragrance. It was added as a symbol ingredient in cuisines meant to be served to the elites of the society. However, later on, the health benefits of Cinnamon were discovered. It has several health benefits and contains vitamins and minerals that help in the better functioning of the body.

To extract the Cinnamon, the stems of the cinnamon tree are cut. After cutting the trunks of the cinnamon tree, the woody part is removed while preserving the inner bark. The bark is then dried. After drying, the bark forms the strips that curl into rolls. The rolled strips are named cinnamon sticks. Cinnamon powder can be made by crushing and grinding the cinnamon sticks. The lavishing taste and smell of the Cinnamon are due to its oily part, which has an exceptionally high concentration of a compound cinnamaldehyde. Some research shows that cinnamaldehyde is the main reason for Cinnamon’s metabolic and other health beneficial effects.

Types of Cinnamon

There are two prominent types of Cinnamon that you will encounter in kitchen settings.

Cassia Cinnamon is the most commonly used type of Cinnamon. This type is native to China. It is also widely sold in America and Canada. 

Ceylon cinnamon is the other common type that is native to Sri Lanka. Ceylon cinnamon is more highly prized and delicately flavoured. However, it is used less as compared to Cassia Cinnamon.

Other commercial types of Cinnamon include Indonesian Cinnamon and Vietnamese Cinnamon.

Nutritional Composition of Cinnamon

Cinnamon has a limited number of calories in it. On average, a teaspoon that weighs around 2.6 grams of Cinnamon contains 6-7 calories. A detailed description of all the nutrients of the Cinnamon is in the following section.

1) Carbohydrates

The major carbohydrates content of the Cinnamon consists of fibres. A teaspoon or 2.6 grams of Cinnamon contain about 2 grams of carbohydrates. Out of these two grams of carbohydrates, more than 1 gram is contributed by the fibres.

2) Minerals

Cinnamon contains a varying quantity of different minerals required for the human body’s normal functioning. The minerals that are present in Cinnamon include calcium, iron, magnesium, potassium, and phosphorus. These minerals have a variety of functions in the human body.

3) Vitamins

Cinnamon also contains some health beneficial vitamins. Vitamin A is the vitamin that is most abundant in Cinnamon. There is also some minute amount of B complex and vitamin K in the Cinnamon.

Cinnamon does not contain any proteins and fats. If you take Cinnamon, you must take proteins and healthy fats from other food sources.

Cinnamon contains antioxidant compounds such as alpha and beta carotenes, beta-cryptoxanthin, lycopene, and zeaxanthin. These antioxidants prevent the free radical-mediated oxidative damage of body tissues. This prevents the onset of chronic diseases like cancer and diabetes mellitus.

Health Benefits of Cinnamon

1) Antifungal Action

Some research studies indicate that cinnamon oil can be a remedy for some types of fungal infections. Candida is among the leading causes of fungal infections. It causes various diseases of the skin and blood. In 2016, a research study revealed that Cinnamon has antimicrobial properties that might help subside the candida infection. However, there is a need for some more research to prove the antifungal action of Cinnamon. If some more researches support the antifungal action of Cinnamon, we may find it in traditional use for topical fungal infections.

2) Anti-inflammatory Action

Inflammation is the standard response of the body towards a foreign pathogen or any other foreign stress. However, inflammation may become problematic if it becomes chronic. Chronic inflammation causes the damage of the body’s own tissue. This anti-inflammatory action of Cinnamon makes it useful to prevent tissue damage at the wound and at the site of infections.

3) Reduced Risk of Heart Disease

Heart-related diseases are the most common cause of death worldwide. The intake of Cinnamon has been linked to reducing the risk of heart disease. In patients with type 2 diabetes, a half teaspoon of Cinnamon can significantly affect the blood markers. A recent study showed that intake of Cinnamon reduces the LDL cholesterol level in the body. A reduction in LDL cholesterol level subsequently reduces the risk of coronary artery atherosclerosis and other cardiac consequences.

4) Reduced Insulin Resistance

Insulin is the hormone meant for keeping our blood glucose level under control. In type 2 diabetes, our body cells stop responding to insulin. This insulin resistance leads to an accumulation of glucose in the blood.

Some researches indicate that intake of Cinnamon can reduce insulin resistance. When cells start responding to insulin, the glucose is transported into the cells. Increased transport of glucose into the cells reduces the blood glucose level.

Additionally, the sugar content of the Cinnamon is almost zero. Hence, we can minimize our glucose intake by taking Cinnamon as a snack.

5) Prevention of Alzheimer’s Disease

Trial studies on animals indicate that Cinnamon helps in preventing brain decline due to Alzheimer’s disease. It is postulated that a specific extract called CEppt from the bark of Cinnamon is involved in preventing Alzheimer’s disease.

In a controlled study on mice, it was noticed that mice treated with the extract for cinnamon bark had a reduction in the symptoms of Alzheimer’s disease. They had a reduction in the formation of amyloid plaques. Some researchers also claim that Cinnamon can increase the potential of thinking and reasoning in patients with Alzheimer’s disease.

6) Protection against HIV

In 2000, research was carried out on extracts of Indian medicinal plants. According to the results of research, cinnamon bark extract can help in preventing HIV. In that study, 69 extracts were practically tested in the laboratory. Cinnamomum cassia and Cardiospermum helicobacter were found most effective medicinal extracts to prevent HIV.

In 2006, another study was carried out to test the antiviral effect of Cinnamon. The results of that study also backed the previous researches. This discussion does not indicate that Cinnamon can be a solo treatment of HIV.  However, the intake of Cinnamon might reduce the risk of HIV infection. It can also boost the antiviral effect of other drugs.

7) Gut Related Benefits

Cinnamon has a probiotic effect which means it promotes the growth of normal gastrointestinal flora. This normal gastrointestinal flora prevents foreign pathogens from causing gastrointestinal diseases and improves the overall functioning of the gastrointestinal tract.

Cinnamon also contains some fibres. These fibres help in the healthy functioning of the gastrointestinal tract and prevent constipation. In the past, Cinnamon was used as a carminative due to its antimicrobial and anti-inflammatory properties. In addition, some studies also show that Cinnamon can increase the blood flow of the gastrointestinal tract. To relieve gastrointestinal problems, Cinnamon is often taken as a part of a hot drink rather than ingestion of cinnamon sticks.

8) Prevention of Multiple Sclerosis

Many studies have revealed the role of Cinnamon in preventing multiple sclerosis. The possible reason for the benefit of Cinnamon in multiple sclerosis is its anti-inflammatory action. In multiple sclerosis, there is a loss of regulatory T cells. Some studies also suggest that intake of Cinnamon prevents the loss of T regulatory cells.

In multiple sclerosis, there is a loss of myelin sheath of the nerve cells. In research studies on the mouse, there was a restoration of myelin sheath after treatment with Cinnamon in mice with multiple sclerosis. 

9) Lowering the effect of High-fat meals

Some researches show that spices like Cinnamon can reduce the effect of fat-rich diets on the body. The intake of Cinnamon prevents weight gain by lowering cholesterol and triglycerides in the body. Additionally, Cinnamon is an almost fat-free diet. Anyone can take Cinnamon without fear of weight gain.

10) Anticancer Effect

Some researchers also claim that cinnamaldehyde, a compound present in Cinnamon, has anti-tumour and anti-cancer properties.

There are also some other antioxidants present in Cinnamon. These antioxidants prevent the free radical-mediated spread of cancer.

The Takeaway Message:

Cinnamon is among the most popular spices known for its taste, fragrance, and health benefits. The primary nutrients found in Cinnamon include fibres, vitamins, and minerals. The protein and fat content of Cinnamon is almost zero. Cinnamon also does not contain any significant sugars. There are also some antioxidant compounds present in Cinnamon. The specific nutritional composition of Cinnamon imparts many health benefits.

Cinnamon has some antimicrobial actions and prevents many fungal infections.

Cinnamon also has an impact on blood markers. It can help in controlling blood glucose level and blood LDL cholesterol level. Some researches also reveal that Cinnamon can help treat patients with diabetes mellitus, Alzheimer’s disease and multiple sclerosis. Cinnamon can also help in the treatment of cancer.