Nutritional Facts and Key Health Benefits of Cinnamon

Super Foods Series: Food is Medicine, Kitchen is Your Pharmacy.

Nutritional Facts and Key Health Benefits of Cinnamon 

There are two key types of cinnamon available 

Ceylon, or true cinnamon, is sweeter and native to Sri Lanka and southern parts of India. Between 50–63% of its oil is cinnamaldehyde, which explains its mild flavor. Ceylon cinnamon has been prized for its health properties;  blood sugar control is important for people with diabetes.

Cassia or Chinese cinnamon is less expensive and the most commercially used variety. 

Cinnamon Nutrition: 

One teaspoon of ground cinnamon has approximately:

6 calories

0.1 gram of protein

0.03 grams of fat

2 grams of carbohydrates

1 gram of fiber

26 Mg of calcium

11 Mg of potassium

3 Mcg of beta carotine, and

8 IU of vitamin A

Key health benefits of Cinnamon

Blood sugar control: Cinnamon helps people with type 2 diabetes by reducing insulin resistance and glucose uptake.

Neurodegenerative disorders: Cinnamon helps in neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Anti-cancer: Cinnamon may be helpful in cancer prevention and treatment.

Antioxidant: Polyphenols found in Cinnamon are more powerful antioxidants than garlic.

Anti-microbial: Cinnamon stops the growth of bacteria and fungi as an anti-microbial agent.

Anti-inflammatory: Cinnamon inhibits the release of arachidonic acid.

Heart health: Cinnamon helps reduce LDL and promotes HDL.

Alzheimer’s disease: Cinnamon’s bioactive compounds block the protein called tau.

Tolerable Daily Dosage: Taking no more than two grams or 1/3 tsp of Ceylon Cinnamon daily is safe.

However, if you prefer Cassia (the Chinese variety), take 0.05 mg/lb. or 0.1 mg/kg of your body weight daily.

Cinnamon Side Effects

Coumarin, a toxicity and liver disease-causing agent in Cassia, is 1%, much higher than Ceylon (0.004%). It is much safer to use Ceylon cinnamon. (I take one gram of Ceylon cinnamon daily mixed with 8 G Turmeric and 10 Mg Black Pepper). 

Irritation and allergies. Cinnamon usually causes no side effects. But heavy use could irritate the mouth or lips, causing sores. 

A word of advice: Children, pregnant and breastfeeding women, and individuals with liver problems should not consume any amount of Cassia cinnamon.