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Cinnamon :
Mankind is using cinnamon since many centuries. This spice has many medicinal properties. This spice was very rare and valuable in ancient times but now it is cheap. It is found in every grocery shop.
Types of cinnamon:
Cinnamon is made by stems of its trees. It is of two types:
i. Ceylon cinnamon:
This is the old type of this spice. The name Ceylon is used because Sri Lanka produced most of this spice in old days. It is also known as true cinnamon.
ii . Cassia cinnamon:
It is the more common variety found today. It is also well-known as regular cinnamon.
Nutritional Information :
Calories = 247
Cholesterol = 0 mg
Sodium = 10 mg
Potassium = 431 milligrams.
Total Carbohydrates = 81 grams.
Dietary fiber = 53 grams.
Sugar = 22 grams.
Proteins = 4 grams.
Vitamins = 0. 05 grams.
Health benefits :
Although is more common as spice, but it possess many Health benefits also. Following are some of its benefits :
1. Cinnamon is full of antioxidants :
Antioxidants protects our bodies from oxidation damages . The free radicals in the body generally cause these oxides damages.
This spice is full of antioxidants Studies show that it ranks number 1 when you compare the 26 major spices used in kitchen
2. It lowers the cholesterol levels:
Cinnamon lowers the level of bad cholesterol and total cholesterol in your body. However the level of good cholesterol [Hdl] remains stable. Besides this it also lowers the level of triglycerides. Thus it helps to fight the heart ailments.
3. Cinnamon prevents mental decline:
It protects the mental decline of old aged individuals.
It also protect them from Alzheimer’s and Parkinson disease. This is because it inhibit the buildup of protein tau, which is mainly responsible for Alzheimer’s diseases
Studies also show that this spice protects the neurons in mice having Parkinson’s disease.
4. Cinnamon helps to fight diabetes:
Cinnamon has a considerable effect on sugar levels. It controls the blood sugar of an Individual by decreasing the quantity of glucose that enters your blood after digestion of food.
It does this by slowing down the breakdown of carbohydrates in your digestive tract. This spice contains a compound which improves the glucose uptake of your body.
5. Cinnamon may protect against cancer:
Studies shows that this spice plays an important role in cancer prevention. Besides this it is also used in its treatment however the studies are limited to test tube and animal studies only.
6. It also aid in weight loss:
The intake of this spice helps you to shed excess weight. Studies show that cinnamon supplementation helps in losing belly fat.
- Cinnamon boosts the metabolism .Thus your body burns more calorie per day.
- It prevents the fat storage in body. It regulates the blood glucose in the body and prevent it to be converted to fat.
- Cinnamon also improves the digestion process. It ensures the complete digestion of foods by the body. Thus body does not stores the semi digested foods as fats.
- It makes you feel full for longer thus you do not over eat. This helps you in losing weight.
Disadvantages of eating cinnamon:
1.May surge the side effects of medicines: Taking this spice in large amounts may increase the side effects of many medications. Besides this it can amplify the effect of certain medications also.
This results in increased chances of liver damage.
2.May cause premature labor: Cinnamon can cause premature labor in pregnant woman . So it is you should avoid it if you are pregnant.
3. Can result in breathing problems: This spice may also cause breathing problems. This is due to presence of cinnamaldehyde in this spice. Taking high amount of dry cinnamon may also lead to lungs infection in many individuals.
4. Can cause mouth sores: This spice may also cause mouth sores in some individuals. This is due to presence of compound cinnamaldehyde in this spice.
5. May result in low sugar levels: Studies show that this spice contains compounds that lowers the blood sugar.
Though intake of extra quantity of this spice may cause the blood sugar to fall too low.
It may also lead to faintness and dizziness.
6. Can intensify cancer risk : Eating too much of cassia cinnamon also increases the risk of cancer. This is due to presence of coumarin in this variety. The cassia cinnamon contains 14 to 36 milligrams of coumarin per 5 grams of this spice.
7. May result in Liver damage: Eating too much of cassia cinnamon may also result in toxicity and liver damage.
How much cinnamon is sufficient for an average person?
It is safe to take this spice in small quantity only. This is true for cassia cinnamon, which contains more amount of coumarin.
The everyday intake of coumarin should not exceed (0.1 mg) per page of body weight.
This amounts to 7 mg of coumarin for an average adult male. (70 kilograms)
1 teaspoon (2.5 grams) of this spice contains 7 to 18 mg of coumarin. So you should not take more than half teaspoon of this spice per day. You should also remember the fact that children can need much less quantity.
It is better to take Ceylon cinnamon as it contains coumarin in very small quantity. But you should also use it in small quantities only.
FAQ :
Question.1 How cinnamon can be used for weight loss?
Answer: You can use this spice by adding in your diet daily. You can do it by including it in your morning tea.
Question.2 Is this spice bad for liver and kidneys ?
Answer: Including this spice in your diet is beneficial in many health problems. However its high doses may result in some issues.
Taking more than 1.5 grams of cassia cinnamon may result in overdose of coumarin.
Studies show that taking a higher dose of coumarin may cause toxicity and liver damage.
Question: 3 How much cinnamon should be taken per day?
Answer: You can take up to half teaspoon of its powder per day. You can also consult a nutritionist in case of any doubt or confusion.
Conclusion:
This spice not only adds up to taste but also has many health benefits. However it is safe to eat this spice in moderate amount only.
Out of the two varieties of this spice, cassia cinnamon has more side effects. This is due to presence of more coumarin.
This spice should be taken in tolerable limits .This will provide you many health benefits. You should also use Ceylon cinnamon as far as possible.
Also Read : 8 Common Millets And Their Awesome Health Benefits.