Ceylon Cinnamon
What is Ceylon Cinnamon?
Ceylon cinnamon, scientifically known as Cinnamomum verum, is a type of cinnamon that originates from Sri Lanka and southern parts of India. It is also known as "true cinnamon" and is distinguished by its light brown color, delicate flavor, and thin, soft sticks. Ceylon cinnamon is considered to be of higher quality compared to the more common Cassia cinnamon, which has a stronger flavor and thicker sticks.
What are the benefits of Ceylon Cinnamon?
Anti-Inflammatory Properties: Ceylon cinnamon contains compounds that reduce inflammation and help manage inflammatory conditions.
Antioxidant Effects: It is rich in antioxidants, which protect the body from oxidative stress and free radical damage.
Blood Sugar Control: Ceylon cinnamon helps improve insulin sensitivity and lower blood sugar levels, making it beneficial for people with diabetes.
Heart Health: It can help reduce blood pressure and cholesterol levels, promoting cardiovascular health.
Antimicrobial Properties: Ceylon cinnamon has antimicrobial effects that can help fight off bacteria, fungi, and viruses.
Digestive Health: It aids in digestion and can help alleviate gastrointestinal discomfort.
What research is on Ceylon Cinnamon?
Research on Ceylon cinnamon has demonstrated its potential health benefits, though it is often less studied compared to Cassia cinnamon. Studies have shown its effectiveness in lowering blood sugar levels and improving insulin sensitivity in people with diabetes. Research also highlights its anti-inflammatory and antioxidant properties, which contribute to its potential in preventing chronic diseases. Additionally, its antimicrobial properties have been explored for treating infections and preserving food.
What is the mechanism of action for Ceylon Cinnamon?
The mechanism of action for Ceylon cinnamon involves several pathways:
- Blood Sugar Regulation: Cinnamaldehyde, a key component, helps enhance insulin sensitivity and glucose uptake by cells, leading to lower blood sugar levels.
- Anti-Inflammatory Effects: Ceylon cinnamon reduces the production of inflammatory cytokines, thereby decreasing inflammation.
- Antioxidant Activity: The polyphenols in Ceylon cinnamon neutralize free radicals, preventing oxidative stress and cellular damage.
- Antimicrobial Action: Cinnamaldehyde and eugenol in Ceylon cinnamon disrupt the cell membranes of microbes, inhibiting their growth and survival.
What is the typical dosage of Ceylon Cinnamon?
The typical dosage of Ceylon cinnamon can vary based on the form and purpose of use. For general health benefits, a common dose is about 1-2 teaspoons (5-10 grams) of powdered cinnamon per day. For specific therapeutic effects, such as blood sugar control, dosages may range from 500 mg to 2 grams of cinnamon extract per day. It is important to use Ceylon cinnamon specifically, as Cassia cinnamon contains higher levels of coumarin, which can be harmful in large amounts.
What foods are rich in Ceylon Cinnamon?
Ceylon cinnamon is not naturally present in foods but is commonly used as a spice in various dishes and beverages. Foods that can be enriched with Ceylon cinnamon include:
- Baked Goods: Breads, cookies, cakes, and pastries.
- Breakfast Dishes: Oatmeal, granola, pancakes, and waffles.
- Beverages: Tea, coffee, smoothies, and hot chocolate.
- Savory Dishes: Curries, stews, and certain meat dishes.
- Desserts: Pies, puddings, and custards.
Ranasinghe, Priyanga et al. “Cinnamomum zeylanicum (Ceylon cinnamon) as a potential pharmaceutical agent for type-2 diabetes mellitus: study protocol for a randomized controlled trial.” Trials vol. 18,1 446. 29 Sep. 2017, doi:10.1186/s13063-017-2192-0