Cinnamon Types, Nutrition, Health Benefits for Weight loss
Table of Contents
Most popular spice with incredible health benefits called Cinnamon which is also called Dalchini.
Cinnamon is used by humans for thousands of years. It comes from Cinnamomum Verum trees. Studies on spices and herbs found that It is the highest-ranked spice with a high amount of concentrated antioxidants. If we talk about its properties, it is hot spice and it is dry.
Research on Almost 26 herbs and spices found that cinnamon is highly beneficial. Considering health benefits and antioxidants contains its ranked 7th out of all the food in the world. It is full of 41 health and a beneficial compound which is also called protective compounds.
Cinnamaldehyde found in it is responsible for metabolism. It is also full of antioxidants called polyphenols. It is used since ancient times in foods and recipes. It also contains medicinal properties. Also useful as a preservative for natural food due to its powerful properties.
Cinnamon types
Cinnamon can be found in three types:
- Ceylon Cinnamon:
Ceylon Cinnamon is also known as true Cinnamon. It is mostly found in Sri Lanka. Almost 90 % is supplied from Sri Lanka. Ceylon can be break easily due to its dryness, it is light brown. It contains less amount of coumarin is around 0.04%.
- Cassia Cinnamon:
Mostly supplied from Indonesia. It is cheaper than Ceylon Cinnamon. Consists of a hard bark that is spicy and smells pretty strong. Contains a higher amount of coumarin compared to Ceylon around 4 %.
- Saigon Cinnamon:
Also known as Indonesian Cassia Cinnamon. Extra spicy yet sweeter. Contains a high level of coumarin around 8 %. The level of coumarin in Cinnamon is important as when taken in large amounts, coumarin can potentially cause liver damage.
Cinnamon Nutritional facts:
| Amount Per | 100 grams |
| Calories | 247 |
| Total Fat | 1.2 g (1%) |
| Saturated fat | 0.3 g (1%) |
| Polyunsaturated fat | 0.1 g |
| Monounsaturated fat | 0.2 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg (0%) |
| Sodium | 10 mg (0%) |
| Potassium | 431 mg (12%) |
| Total Carbohydrate | 81 g (27%) |
| Dietary fiber | 53g (211%) |
| Sugar | 2.2 g |
| Protein | 4 g (8%) |
| Vitamin A 5% | Vitamin C 6% |
| Calcium 100% | Iron 46% |
| Vitamin D 0% | Vitamin B-6 10% |
| Cobalamin 0% | Magnesium 15% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
What are the ways to include cinnamon in your diet?
Including spice like cinnamon which possesses incredible health benefits is essential. Following are the ways that can be used:
- One can include it in your morning drink. A pinch of cinnamon added to tea or coffee can add a different flavor to it.
- Having it with shakes can add extra spice to your drink.
- Can be added with honey and raw nuts to make it crunchy.
- Morning drink of hot water, cinnamon, and honey.
- Can be added to pancakes batter. Also, have it with peanut butter.
- Mixed with oats or cereals in breakfast.
- Can be added In multiple curry recipes to enjoy health benefits.
- A nonveg lover can add as a spice in their meat. To get a different flavor.
- Can be added to pudding and desserts.
Since ancient times people’s are using cinnamon for Ayurvedic purpose:
- Helpful in Digestion: It helps for boosting metabolism and reviving digestion. It helps you to digest food nicely. Also helpful in inflammation, bloating, etc. Cinnamon act as a detoxifier also helps in absorbing nutrients and support healthy blood sugar.
- Helpful for Respiratory tract: Having herbal tea of cinnamon with ginger and pepper can clear the respiratory passages. Helpful in allergies reaction, Asthama, and other respiratory diseases.
- It is helpful in Healthy Circulation and maintaining the health of Joints.
- Act as a medicinal remedy for multiple health problems.
Health Benefits of Cinnamon:
- Cinnamon and Diabetes:
It act as an essential spice in reducing blood pressure and insulin resistance. This helps in treating type 2 diabetes.
- Helpful in Management of Metabolic diseases:
It helps in reducing morbidity and mortality in metabolic syndrome including reducing glucose, obesity, blood pressure, etc. It is also used as an appetite suppressant to those with sugar addition.
- Controls bad cholesterol:
Helps in improving glucose level, and bad cholesterol i.e LDL cholesterol level. It is also helpful for those with hereditary cholesterol problems.
- Possess Antimicrobial properties:
It is used from ancient times. it contains antibacterial properties. Helps in fighting fungal, bacterial problems. Hence helpful to cure lung and respiratory problems. Also helps in common cold. Antimicrobial properties help in fighting and treating HIV, a life-threatening disease.
- Cinnamon for Weight loss:
It suppresses the hunger by controlling the hormones. It is full of antioxidants that help to detoxify the body. Cinnamon is also useful for weight loss. It removes the bad effects of fatty food.
Due to good metabolism, it helps in proper digestion. Antioxidant benefits. It helps the antioxidant status of overweight or obese individuals. It helps protect the body from damage from free radicals.
- Fights respiratory diseases:
Diseases like TB / Asthama can be treated by including cinnamon in your diet.
- Treats Simple allergies and Cold:
Helpful in treating allergies and Cold. Cinnamon has antimicrobial properties that help in treating Cough and Cold.
- Alzheimer’s and Parkinson’s:
Managing symptoms of Alzheimer’s and Parkinson’s can help to cure them. Symptoms of these two diseases can be controlled by adding Cinnamon in your daily diet.
- Fights PCOD / PCOS:
Due to its properties Cinnamon assists in reduced insulin resistance in women with PCOD and PCOS. It can also mitigate heavy menstrual bleeding. Apart from the health benefits listed above Cinnamon is known to assist in the prevention of depression, protect teeth and gums, skin health, hair growth, and muscle soreness.
Dosage:
As per the European Food Safety Authority, half teaspoon cinnamon for an individual is advisable of 75 kgs weight.
It also depends on the weather, and body type of individual.
Whereas in western countries due to cold weather, 1/4 teaspoon is the recommended quantity of use.
Side Effects
Advisable for individuals to take anything should always be in moderation. The same goes for Cinnamon it should also be taken in moderation. Otherwise one must consult the physician before including it in your diet if he or she suffers from following health problems:
- Blood-thinning medication
- High bold pressure
- Any type of surgery
- Pregnant Women and breastfeeding mothers
- Individuals with high acidity, extreme heartburn issues, and liver issues
- Before applying on the skin, it is advised to do a patch test first
Conclusion:
It is full of nutrients and antioxidants and thus gives various health benefits. However, no single food or ingredient can help obtain or manage our fitness purpose.
It is thus suggested to keep a well-balanced and healthy diet, stay active, and gratify yourself with as enough physical activity as possible.