One of the most popular spices any time of the year, but certainly during the Holiday season, is cinnamon.
Growing up, a staple in our house was cinnamon toast. You know, the good stuff – hot, toasted white bread with melted butter generously sprinkled with cinnamon and old fashioned white sugar. I loved the texture of sinking my teeth into that crunchy sweet topping. Those were the days when we didn’t know the dangers of sugar and processed baked goods. The good news is that the cinnamon may have helped moderate my body’s response of all that sugar.
There are about 250 species of cinnamon with the most common being Cassia cinnamon. Ceylon cinnamon, sometimes called “true” cinnamon, is thought to have even more health benefits and is a bit more expensive and harder to find. Ceylon cinnamon also contains less coumarin than Cassia, which in large amounts is said to have a possible adverse effect on the liver.
The spice is rated number seven on the ORAC antioxidant scale and is rich in fiber. One tablespoon provides about 68 percent of the daily recommended value of manganese and three percent of the daily recommended value of vitamin K.
Benefits include boosting brain health, heart health, stabilizing/lowering blood sugar, fighting cancer, improving insulin sensitivity, reducing allergy symptoms, reducing inflammation, improving colon health, improving blood circulation, fighting fungus, improving dental health and improving the skin as well as reducing cholesterol. Cinnamon even acts as a natural preservative due to the high levels of antioxidants.
Cinnamon can be beneficial in several forms including powder, sticks, essential oils or “in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated,” according to naturopath Dr. Josh Axe.
Cinnamon is commonly referred to as a diabetic friendly food and one PubMed study concluded, “The results of this study demonstrate that intake of 1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.”
Another very promising find in animal studies is how cinnamon can protect the brain from Parkinson’s and Alzheimer’s disease by reducing or blocking plaques and proteins that contribute to the diseases.
The benefits of cinnamon are many, but as usual, talk with your doctor about other medications and supplements you’re taking to be sure there are no negative side effects.
Here are a few easy ways to spice up your life:
•Sprinkling cinnamon into coffee, oatmeal, cream of buckwheat, baked or raw apples, nut butters, hot chocolate, dairy/nondairy yogurt, or other beverages and cereals.
•Baking the spice into cookies, breads, cakes, pies, pancakes or waffles.
•Chewing a natural cinnamon gum or making a homemade toothpaste with the ingredient.
•Brewing a “tea” with cinnamon sticks, fresh ginger, lemon and/or orange slices in water or fresh apple cider. This a warm, yummy winter drink with serious immune boosting properties. If desired, add a bit of raw honey after the potion is off the burner. Added bonus: your house smell heavenly!
Lauren Bearden is assistant editor at The News Observer. She can be reached at 706-632-2019 or by email at lauren@thenewsobserver.com.