Deriving from the bark of cinnamomum verum trees, cinnamon is a spice that has become synonymous with autumn and winter.
From pumpkin spice lattes and cinnamon rolls to crumbles and porridge, there’s not much we don’t add it to at this time of year.
But beyond its warming, sweet taste, this spice, which is native to Asia, South America, and parts of Africa, is also highly beneficial in terms of its health-boosting qualities.
5 benefits of cinnamon
We often associate cinnamon with autumn time. (Getty Images)
1. Improves blood sugar levels and may help with diabetes and heart disease
“There is some research to suggest that cinnamon could have beneficial effects on blood glucose levels, as well as unfavourable LDL cholesterol levels and the immune system,” Inez Griffin, senior health and wellbeing physiologist at Nuffield Health, tells Yahoo UK.
According to one study, for example, a daily intake of just 1, 3 or 6g was shown to reduce serum glucose, triglyceride, LDL (or ‘bad’ cholesterol) and total cholesterol after 40 days among middle-aged diabetics.
“However, the higher dosage could potentially increase the risk of adverse effects,” Griffin warns. “Like with many things, it’s best to start small and include half a teaspoon of cinnamon in your diet per day, which is around 1.3g, and potentially increase this to one teaspoon per day (2.6g) to avoid any side effects, such as gastrointestinal problems or allergic reactions.”
2. It’s packed with antioxidants and can act as an anti-inflammatory
“Cinnamon is rich in antioxidants and polyphenols, which help to reduce inflammation in the body,” Griffin adds.
While more research is needed to establish the link between the spice and inflammatory conditions, the Arthritis Foundation in the US suggests incorporating it into your diet, as it may offer a therapeutic effect.
3. It has antiviral and anti-fungal properties
“Some research has also suggested that cinnamon has antibacterial properties and could also help to promote good skin health,” says Griffin.
Indeed, in medieval times, cinnamon was used by physicians to treat coughs and sore throats for that very reason.
4. Can help repel mosquitoes
Studies have also shown that cinnamon and clove oil can help repel mosquitoes, with cinnamon, in particular, demonstrating higher repellence and toxicity effects against the bugs.
5. May combat hay fever symptoms
Cinnamon extracted from the Ceylon tree – also referred to as ‘true cinnamon’, native to Sri Lanka – has been found to have anti-inflammatory properties that may help reduce the effects of hay fever and allergies.
How to introduce more cinnamon to your diet
You could look to add cinnamon to your seasonal stews and curries – or simply your morning smoothie. (Getty Images)
When it comes to adding to cinnamon to your diet, Hannah Belsham, health and wellbeing physiologist and nutritionist at Nuffield Health, says moderation is key.
“It’s important to balance spicy foods with fibre-rich vegetables, lean proteins, and whole grains, rather than heavy, refined carbs that can cause blood sugar dips and post-meal fatigue,” she says.
“Adding spices to food can help beat the feeling of sluggishness, if done the right way,” the expert continues. “Cinnamon, in particular, helps regulate blood glucose levels, preventing post-meal energy crashes. It also contains polyphenols that support cardiovascular and metabolic health.:
As a gentler spice option compared to chilli, cayenne or paprika, Belsham says cinnamon is a good alternative for individuals with conditions like acid reflux, irritable bowel syndrome (IBS), or gastritis, who wish to incorporate more spice into their diet.
Griffin, meanwhile, suggests adding half a teaspoon of cinnamon to your overnight oats or smoothie in the morning. “Alternatively, use it in your curries or stews,” she adds.
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