Who knew?! Cinnamon is a small evergreen tree. This common spice has some interesting research showing that it is worth including on your list of healthy choices.
First, note, not all cinnamon is the same, though! There are many varieties; here are three forms:
Cassia (cinnamomum aromaticum): In the United States this is the most common. Cassia is a dark red/brown, and has less sweetness and a harsher, more overpowering flavor. Cinnamaldehyde, the compound that gives cinnamon its distinctive flavor and smell is found in high levels in this form. Cassia is more readily available and generally less expensive.
Saigon (Vietnamese) cinnamon: An "amplified version" of cassia, with higher levels of cinnamaldehyde, so the flavors are stronger. Saigon cinnamon is most expensive and harder to find.
Ceylon cinnamon (true cinnamon): Ceylon cinnamon, instead, is sweet and delicate, and comes from the crumbly inner bark of the cinnamomum zeylanicum tree. It is a lighter brown, and snapping a stick of true cinnamon in half is easier.
One would think that eating "true cinnamon" would be better for you, and that is what I had been led to believe, but in further investigating, they each have their benefits! Cinnamon belong to the Lauraceae family, and contain a lot of manganese, iron, dietary fiber, and calcium. They have various biological functions including anti-oxidant, anti-microbial, anti-inflammation, anti-diabetic and anti-tumor activity. On the other hand, much of the health benefit findings, credit cinnamaldehyde which is found in the cassia and Saigon forms in higher amounts. Approximately 50–63% of ceylon's essential oil is cinnamaldehyde, and about 90% of cassia's essential oil is cinnamaldehyde.
Warning!!
One important distinction, though, cassia contains significant amounts of coumarin (up to 63 times more coumarin in cassia cinnamon powder than ceylon powder). which metabolizes to a toxin that is moderately damaging to the liver and kidneys. In addition, research has found the percent of coumarin in cassia and Saigon cinnamons to be much higher than the often referenced percentage of 0.031% and 0.697%. Ceylon has higher levels of purity, in contrast to the others, containing negligible amounts of coumarin.
Coumarin is a blood thinner, too!
Photo by Erwan Hesry on Unsplash
Cinnamon's Benefits...
Colorectal Cancer: Research conducted at the University of Arizona College of Pharmacy and the UA Cancer Center indicates that cinnamaldehyde derived from cinnamon is a potent inhibitor of colorectal cancer. When mice were given cinnamaldehyde, their cells had acquired the ability to protect themselves against exposure to a carcinogen.
Digestion: A 2016 study seemed to show that cinnamon had a cooling effect on the stomach, maintained the integrity of the stomach wall, and reduces gas. This not only improves digestion but leads to a significant improvement in their overall health.
Obesity and Hyperglycemia: Studies from the University of Michigan Life Sciences Institute have expanded on the ideas of previous researchers. Cinnamaldehyde appears to protect against obesity and hyperglycemia. This compound affected metabolism, by acting directly on fat cells, inducing them to start burning energy through a process called thermogenesis, which results in turning on the fat-burning processes.
Parkinson's Disease: Neurological scientists at Rush University Medical Center have found that cinnamon can reverse the biomechanical, cellular and anatomical changes that occur in the brains of mice with Parkinson’s disease (PD). The study found that both Cassia and Ceylon cinnamon is metabolized into sodium benzoate, which then enters into the brain, stops the loss of important proteins, protects neurons, normalizes neurotransmitter levels, and improves motor functions in mice with PD.
Alzheimer's Disease: According to scientists, two compounds found in cinnamon (cinnamaldehyde and epicatechin...see "cell health" below) are showing some promise in the effort to fight AD. These compounds have been shown to prevent the development of the filamentous "tangles" found in the brain cells that characterize Alzheimer's. Perhaps cinnamon can prevent or slow down the progression of AD.
Cell Health: Cinnamaldehyde protects from oxidative stress, a major factor to consider in the health of cells. Epicatechin (also in blueberries, chocolate, and red wine) has proven to be a powerful antioxidant. Studies indicate that there is a high correlation between Type 2 diabetes and the incidence of Alzheimer's disease. The elevated glucose levels typical of diabetes lead to the overproduction of reactive oxygen species, resulting in oxidative stress, which is a common factor in both diabetes and Alzheimer's disease.
Blood Glucose/Type 2 Diabetes: Other research has shown cinnamon's beneficial effects in managing blood glucose and other problems associated with diabetes. According to one researcher, the cassia species of cinnamon was more effective than diet alone in lowering blood glucose levels. Her study found that it was comparable to oral diabetes medications!
Cholesterol: Another study of 60 people with type 2 diabetes found that small doses of cinnamon reduced blood sugar levels AND improved LDL, or "bad" cholesterol, triglycerides and total cholesterol.
Halitosis: Microbiological analysis showed that cinnamaldehyde in certain gums reduced by more than 50 percent the concentration of anaerobic bacteria in the saliva. It was particularly effective against anaerobic bacteria residing at the back of the tongue. These bacteria produce volatile sulfur compounds, which are considered the major contributors to halitosis, or bad breath. Know someone with chronic bad breath? Buy them some Big Red!
Melanoma: Researchers have discovered that oral administration of high amounts of cassia cinnamon strongly inhibits tumor cell reproduction, invasiveness, and growth. Although these high oral doses are not achievable through dietary intake, based on the significant anti-melanoma activity and well-tolerated high oral doses, future studies will likely look further into the use of cinnamon.
Cardiovascular Diseases: Several studies have reported the protective effects of cinnamaldehyde on the cardiovascular system. This is accomplished when cinnamaldehyde lowers blood pressure by improving the ability of the blood vessals to contract.
Photo by Piyanut Suntaranil on Unsplash
Game Plan:
While the cassia and Saigon forms have higher amounts of the key beneficial ingredient, cinnamaldehyde, ceylon has far less potential to cause harm when consumed regularly. The Food and Drug Administration's recommended limit is 6 grams (4 g=1 teasopon) a day of the cassia form, therefore, it might be advisable to limit your supplementing to the ceylon cinnamon. Using any form on food and in coffee or tea might be your safest route.
Since coumarin is fat-soluable, making a cinnamon tea, is a good way to obtain the maximum benefits provided by cassia and Saigon cinnamon while minimizing the potential toxicity of coumarin. This is probably most easily done by steeping cinnamon sticks in hot water for 10 minutes. Keep in mind, that longer steeping times, as well as boiling cinnamon, will increase the amount of coumarin in the tea.
Finally, if you are tempted to take your cinnamon by the spoonful....DON'T! That actually has a name, "The Cinnamon Challenge", and it is dangerous and embarrasing.
I think I will stick with the ceylon in my morning dark roast, but will add Saigon tea a few times a week to my routine. How about you! What is your plan?
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.