Cinnamon Health Benefits & Nutritional Information:
This article explains six health benefits of cinnamon that have been supported by medical research. We will review some nutritional data about cinnamon and conclude with the important health benefits.
Manganese and Fiber
100 grams of cinnamon contains an impressive 759% of the recommended daily value. Cinnamon also has a significant amount of fiber. Out of 100 grams, over have of it consists of fiber (53.1 grams). Manganese is high in antioxidant properties which eliminate free radicals while fiber aids digestion, lowers cholesterol, eliminates toxins, and promotes better health.
Calcium
Cinnamon also contains calcium which maintains the strength of bones and other bodily functions. Getting enough calcium in your diet is important for reducing the risks of low-bone density and osteoporosis.
Low Glycemic Values
The glycemic values of cinnamon are on the very low-end of the scale. Therefore, consuming cinnamon will not spike your blood sugar levels and it is safer for diabetics.
Continue reading to learn more about the health benefits of cinnamon. Detailed nutrition data is provided below.
Cinnamon Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 247 | 12% |
| Fat | 1.2g | 2% |
| Protein | 4g | 8% |
| Carbohydrate | 80.6g | 27% |
| Sugars | 2.2g | 4% |
| Fiber | 53.1g | 212% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.3g | 2% |
| Calcium, Ca | 1002mg | 77% |
| Iron, Fe | 8.3mg | 46% |
| Potassium, K | 431mg | 9% |
| Magnesium, Mg | 60mg | 14% |
| Zinc, Zn | 1.8mg | 17% |
| Copper, Cu | 0.3mg | 38% |
| Manganese, Mn | 17.5mg | 759% |
| Selenium, Se | 3.1μg | 6% |
| Vitamin A, RAE | 15μg | 2% |
| Vitamin C | 3.8mg | 4% |
| Vitamin B12 | 0μg | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 5
Glycemic Load (GL) = 4.03*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Cinnamon
Cinnamon has been labeled as a “superfood” for many reasons backed by science. Below are six major benefits of cinnamon that are repeated in recent research.
1. Reduces Blood Sugar Levels
By consuming cinnamon before a high-carb meal can effectively reduce blood sugar spikes. Cinnamon does this by slowing the breakdown of carbs during the digestion. Studies have shown that it can effectively reduce blood sugar levels by up to nearly 30%.
2. Protects Against Free Radicals
Cinnamon contains antioxidants that remove free radicals in the body which reduces oxidative damage to cells. This means that over the long term, consuming cinnamon will help reduce inflammation, prevent illnesses, and promote longevity.
3. Lowers Cholesterol and Blood Pressure
Half a teaspoon of cinnamon per day has proven to reduce LHL cholesterol and lower blood pressure. Furthermore, since both of these factors are related to heart problems, consuming cinnamon will also reduce the risk of cardiovascular diseases.
4. May Reduce the Risk of Cancer
Some research has suggested that cinnamon may have protective properties to reduce the risk of cancer. Studies showed that cinnamon extract may actually slow the growth of cancerous tumors. The antioxidants of cinnamon which detoxify the body may also play a key role in fighting cancer cells.
5. May Combat Brain Diseases
Adding cinnamon to your diet may also be beneficial for reducing the risks of brain diseases, such as Alzheimer’s and Parkinson’s. Research done on mice indicates that cinnamon improves motor function and activates neurotransmitters in the brain.
6. Fights Fungus
Studies have indicated that cinnamon can also treat fungal conditions like Candida. Moreover, since cinnamon regulates blood sugar, it further reduces the amount of glucose circulating in the body. In turn, this works in synergy with its anti-fungal properties.
Summary
To conclude, cinnamon can reduce blood sugar levels, protect against free radicals, reduce cardiovascular risks, fight cancer, combat brain disease, and decrease Candida. Judging from the data, cinnamon’s natural medicinal properties are well worth adding to your daily diet.
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References
- https://tools.myfooddata.com/nutrition-facts.php?food=2010&serv=100g&qty=1
- https://foodstruct.com/food/spices-cinnamon-ground
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- http://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
- https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section6
- https://draxe.com/nutrition/health-benefits-cinnamon/
