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The smell of cinnamon can make you melt with the feeling. Whatsoever reminds you of thevacation,Cookies feesOr your favorite candle, cinnamon is one of the most recognizable spices. It fills your kitchen with hot odors and adds incredible flavor of so many dishes. And while you have probably been used for cinnamon as long as you can remind you to add flavor to your favorite foods, you can not realize that this spice has been used for its medicinal properties for centuries and there is Innumerable benefits for the health of cinnamon.

If you need a plus reason to sprinkle the cinnamon on yourNight oats Or on your coffee with milk, here are 10 benefits for the health of cinnamon as well as some side effects you should be made aware of.

What is cinnamon?

Cinnamon is actually the bark that comes from different species of cinnamon trees. The cinnamon tree is cut off, the external bark is removed, and the internal bark is harvested and dried to make the cinnamon sticks. It curlles naturally on both sides by drying due to the circular shape of a tree trunk.

What many people do not know is that there are two kinds of cinnamon. "There aretwo types of cinnamon: Cinnamon Cassia, which is the regular kind of cinnamon, we find at the store, and the cinnamon of Ceylon which is known as the cinnamon "True".Ceylon has a lighter and less bitter taste, "says Maggie Michalczyk, RDN, nutritionist dietitian who runs the blogOnce upon a time on a pumpkin.

What are the benefits for the health of cinnamon?

Cinnamon has been found to improve health in a number of ways; However, research that directly connects cinnamon as a treatment for different conditions has been inconclusive.

"According toNIH National Center for Integrative Health and Complementary, The research we have on human subjects has not supported the use of cinnamon for any health condition ", saysWhitney Linsenmeyer, PhD, Rd, LD, andspokesperson for the Academy of Nutrition and Dietary.

Keeping this in mind, there is a plethora of research that has found the cinnamon benefits for the health that you need to know.

1. It can improve the regulation of sugar in the blood.

A2019 meta-analysis 16 randomized controlled trials with patients withType 2 diabetes Wherepre-diabetes Identified that cinnamon reduced fasting blood glucose, but not HGA1C (a long-term measure of blood glucose rates).

2. Cinnamon can improve insulin sensitivity.

Cinnamon has beenstudied To make insulin more efficient in people with diabetes and metabolic syndrome.

3. It can improve blood lipid levels (cholesterol).

CinnamonReduces LDL cholesterol levels (Bad kind), as well as triglycerides. It also increases the level of HDL (the right type) of cholesterol.

4. He is antimicrobial.

Cinnamon is high in the Cinnamaldehyde compound, whichWas found To inhibit the growth of different types of bacteria, includingE. coli andsalmonella.

5. It can prevent neurological disorders.

Research has shown that cinnamon can be able to helpPrevent Alzheimer and Dementia. Studies show that cinnamaldehyde and epicatechin compounds can prevent the development of tau protein entanglements observed in people with Alzheimer.

6. Can prevent cell damage (AKA inflammation).

The cinnamon ispacked with polyphenols, A type of antioxidant that has been found to avoid damage to the cells, making it an anti-inflammatory.

RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

7. Can improve intestinal health.

AJournal of Food Science Study revealed that cinnamon could help in the regulation of intestinal microbiota and acts as a prebiotic, favoring the growth of beneficial bacteria in the intestine.

8. Cinnamon can help managing the symptoms of polycystic ovarian syndrome.

British researchers from the University Found cinnamon to help manage the symptoms of polycystic ovarian syndrome. More specifically, cinnamon can improve insulin resistance, restoration from where a regular menstrual cycle.

9. He can help prevent colon cancer.

A2015 studyIn mice revealed that Cinnamaldehyde helped protect the cells of animals against exposure to a carcinogenic agent by detoxification and repair.

10. He can help prevent dental caries.

Cinnamon has been studied to help prevent dental caries and plate byThe reduction of oral bacteria This cause at a time. And bonus, it also takes care of bacteria thatcause bad breath.

How much should you eat cinnamon to harvest one of these benefits?

Although the studies have discovered countless benefits for the health of cinnamon, it is difficult to say how much you can (or should) consume to take advantage of these benefits.

The experts agree that, because of the different varieties of cinnamon, distribution mechanisms and the size of the portions, it is difficult to recommend a specific dose. "Research is complicated, since there are different varieties of cinnamon and different forms of ingestion (food, supplement, essential oil, tea)," says Linsenmeyer.

"There is no recommended dose of cinnamon, established," says Michalczyk. "Some recommend 1/2 to 1 teaspoon (2 to 4 grams) of powder a day. Some studies have used between 1 g and 6 grams of cinnamon to see the benefits. »

Michalczyk also notes that "too cinnamon has its disadvantages, which is something to keep in mind when taking cinnamon. (More about this in the next section.)

However, there is a weight of a cinnamon portion. "As a general rule, you must use a dashboard or 1/4 cinnamon teaspoon both in foods or drinks," saysMonica Moreno Austlander, MS, RD, LD / N, Dietitian Consultant and Registered NutritionRSP Nutrition.

"Unfortunately, it is unlikely that the cinnamon dashboard in your day will result in significant or significant improvements in health," says Austlander Moreno. "In the broader context of a nutrient-rich diet with synergistic effects of other foods and spices, it is potentially beneficial, but unknown to what extent and for whom. »

Are there negative side effects of cinnamon?

"Like any food / drug / grass, there is upper limit toxicity. Cassia Cassia, the most common variety, can actually have effects of blood coagulation and interact with some anticoagulants like coumadin if swallowed high doses, "says Austlander Moreno. This negative side effect of is due toHigh levels of coumarin In Cassia Cinnamon. In many cases, the consumption of only one to two teaspoons could make you ingesttoxic levels of the compound.

Cinnamon can also harm your liver. "High doses of cinnamon can be toxic to the liver. It would not be a source of concern to add cinnamon to real foods, but is more of a concern for those who take supplements where dose is much higher than we ever consume in foods, "says Linsenmeyer. "Cinnamon can also be an allergen. »

Whilesupplementation is a personal choice, you must take precautions before starting cinnamon supplements.

"Cinnamon supplements certainly exist, but you have to be wary of any claims on the label. These are structural-function allegations and should not be proved true to appear on the labels of supplements, "says Linsenmeyer. "If you are interested in taking a cinnamon supplement, talk to your doctor to make sure it is safe for you, and if so, find a trusted mark. »

How can you add more cinnamon to your diet?

You can use cinnamon in sweet and savory dishes. "It's amazing in salt dishes like soups, stews and protein like meat, poultry or tofu," said-registered based in Seattle Dietitian Ginger Hultin, MS, RDN, CSO, CSO,spokesperson for the Academy of Nutrition and Dietary and owner ofChampagnutrition.

"I want to add the cinnamon to smoothies, coffee and desserts of all kinds, it is large on chips, chocolate, ice cream and pudding. You can also brighten a fruit salad or yogurt with as well, "Hultin said.

In the end, cinnamon can improve a number of foods and drinks.

"Add a dashboard in the cafe, oatmeal, smoothies, walnut or beaurier seeds (peanut butter + cinnamon + banana on germinated grilled bread is amazing!) On the soft potatoes cooked at Oven, chocolate-based foams and desserts, in hot chocolate, apples / pears / fisheries / fumes baked, and yogurt cheese / cottage / kefir ", says Auslander Moreno.

Low

While the benefits for the health of cinnamon have been widely studied, the verdict is still on its overall effectiveness, according to the NIH. Make sure you Consult a doctor If you plan to take it as a supplement, or if you are hopeful to try cinnamon for preventive uses.