Cinnamon is a one of the most popular spices, adding a warm, sweet-spicy addition to many recipes. It comes from the inner bark several types of trees broadly classed as “Cinnamomum.” It is widely used in baking, cooking, and spicing up warm beverages like tea, coffee and cider. It can also be used in savory dishes like stews and curries.
It’s a tasty spice, but is it healthy for you? Indeed, Consumed in moderation, cinnamon is a good source of antioxidants conferring anti-inflammatory effects and other potential health benefits.
Nutritional Content of Cinnamon
Here is a table showing the nutritional content of 1 ounce (28 grams) of cinnamon:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 103 | 5% |
| Total Fat | 1.2 g | 2% |
| Saturated Fat | 0.3 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Total Carbohydrate | 26.1 g | 9% |
| Dietary Fiber | 19.7 g | 79% |
| Total Sugars | 0.2 g | |
| Protein | 1.4 g | 3% |
| Vitamin A | 3 IU | 0% |
| Vitamin C | 1.4 mg | 2% |
| Calcium | 276 mg | 28% |
| Iron | 4.1 mg | 23% |
| Potassium | 358 mg | 10% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
It’s worth noting that while cinnamon contains small amounts of vitamins and minerals, its most notable nutrient is its high fiber content. One ounce of cinnamon provides almost 80% of the recommended daily intake of fiber.
Varieties of Cinnamon
Health Benefits of Cinnamon
Cinnamon is High in Antioxidants
One of the primary nutrients in cinnamon is cinnamaldehyde, which is responsible for its distinctive flavor and aroma. Cinnamaldehyde has been shown to have antioxidant and anti-inflammatory properties, which can help to protect the body against cellular damage and reduce inflammation throughout the body. In addition to cinnamaldehyde, cinnamon contains other antioxidants, such polyphenols, which also have anti-inflammatory properties.
Brain and Cognitive Function
Some recent research has indicated that cinnamon may have a positive impact on brain function. Some studies have indicated that cinnamon may improve memory and cognitive function, and others have suggested that the spice may help to protect the brain against neurological diseases like Alzheimer’s and Parkinson’s Diseases.
Contains Fiber
Cinnamon also provides dietary fiber, which is important for digestive health. However, since cinnamon is used as a potent spice, portions are too small to have a great fiber intake impact. But know that if you add cinnamon to your coffee or tea, at least you are getting some good fiber with your warm drink.
Blood Sugar Regulation
One reported health benefit of cinnamon is its potential to lower blood sugar levels. Cinnamon may impact insulin sensitivity, which is important for people with diabetes. Insulin is a hormone that helps to regulate blood sugar levels, and people with diabetes have a reduced ability to produce or respond to insulin. More scientific research is needed to prove these reports.
Vitamins and Minerals
Like a lot of spices, cinnamon is also a good source of several important minerals, including calcium, iron, and manganese. Calcium is essential for healthy bones and teeth, while iron plays a crucial role in the production of red blood cells. Manganese is a mineral that is important for metabolism and bone health, and also acts as an antioxidant in the body. Typical portion sizes of cinnamon are small, since it is used as a potent spice, so you should not depend on cinnamon to meet your needs for these nutrients.
10 Recipe Ideas for Including Cinnamon in Your Cooking and Baking
Cinnamon is a versatile spice that can be used in a variety of dishes, from breakfast to dessert. Here are some recipe ideas that incorporate cinnamon:
- Cinnamon oatmeal: Add a pinch of ground cinnamon to your morning oatmeal for a delicious and nutritious breakfast.
- Cinnamon apple chips: Slice apples thinly and sprinkle with a mixture of cinnamon and sugar. Bake in the oven at a low temperature until crisp for a healthy snack.
- Cinnamon toast: One of this author’s favorites! Sprinkle cinnamon and sugar on buttered toast for a simple but delicious treat.
- Cinnamon smoothie: Blend together almond milk, a banana, a handful of spinach, and a teaspoon of cinnamon for a nutritious and flavorful smoothie.
- Cinnamon coffee: Sprinkle cinnamon in a cup of coffee and stir. This makes a spicy fun variation.
- Cinnamon chicken: Rub chicken breasts with a mixture of cinnamon, paprika, and garlic powder before grilling for a flavorful and healthy main dish.
- Cinnamon quinoa breakfast bowl: Cook quinoa in almond milk, cinnamon, and vanilla extract, and top with sliced banana, chopped nuts, and a drizzle of honey for a hearty and nutritious breakfast.
- Cinnamon roasted sweet potatoes: Cut sweet potatoes into cubes, toss with olive oil and cinnamon, and roast in the oven until tender for a tasty side dish. For a something more exotic try this recipe with purple okinawan sweet potatoes.
- Cinnamon baked apples: Slice apples and toss with cinnamon, honey, and a little butter before baking until tender for a delicious dessert.
- Cinnamon spiced tea: Brew your favorite tea and add a cinnamon stick, a slice of fresh ginger, and a little honey for a warming and soothing beverage.
These are just a few ideas for using cinnamon in your cooking and baking. Experiment with different recipes and find your own favorite ways to incorporate this delicious spice into your meals.
Disadvantages of Cinnamon
While cinnamon is generally considered safe when consumed in moderation, there are a few potential disadvantages to be aware of:
Coumarin content: Cinnamon contains a compound called coumarin, which in large amounts can cause liver damage. Cassia cinnamon, the most common type of cinnamon found in grocery stores, has higher levels of coumarin than other types of cinnamon, such as Ceylon cinnamon. However, consuming moderate amounts of cinnamon (such as adding it to food or drinks) is not likely to cause any harm.
Allergies: Some people may be allergic to cinnamon. If you have a cinnamon allergy, consuming cinnamon can cause a range of symptoms, from mild itching and swelling to more severe reactions like difficulty breathing or anaphylaxis.
Interaction with medications: Cinnamon may interact with certain medications, including blood thinners and diabetes medications. If you are taking any medications, talk to your healthcare provider before adding cinnamon to your diet.
Blood sugar control: While cinnamon has been shown to help improve blood sugar control in some people with diabetes, it can also interact with diabetes medications, potentially leading to low blood sugar levels (hypoglycemia). If you have diabetes and are taking medication to manage your blood sugar levels, talk to your healthcare provider before adding cinnamon to your diet.
Irritation to the mouth and throat: Consuming large amounts of ground cinnamon, may cause irritation to the mouth and throat. This can lead to symptoms such as coughing, choking, or difficulty breathing. A few years ago something called a “cinnamon challenge” had gone viral where people triedย to consume large amounts of ground cinnamon. This lead to numerous injuries and hospitalizations. Don’t do it!
Bad Supplements: Cinnamon also is marketed by as a supplement taken in capsule pill form by some supplement manufacturers. Cinnamon supplements may be contaminated with high levels of coumarin, particularly if they are sourced from Cassia cinnamon. If you are choosing a supplement, t is important to purchase cinnamon from a reputable source and to use it in moderation to avoid potential health risks.
Overall, cinnamon is delicious spice that can be used in a variety of dishes in addition to its numerous health benefits, including being rich in antioxidants. However, it is important to consume cinnamon in moderation to avoid potential side effects. Incorporating cinnamon into a healthy and balanced diet can be a simple and tasty benefit.