Cinnamon: The ancient spice with modern health powers

Cinnamon is a spice we all know and love, whether that's in our lattes, cakes or our favourite curry dishes, but did you know that this common spice is also full of some amazing health benefits?

In this blog post we will go over the history behind cinnamon, its key health benefits and how to incorporate it into a wide range of dishes and beverages. 

History of Cinnamon:

Cinnamon comes from the inner bark of several tree species from the genus Cinnamomum that are mainly found in Sri Lanka, India, Indonesia, and Southeast Asia.

It's a spice that is often used today to add warmth and depth to a variety of dishes, however, it has a long history stretching back thousands of years where it was also used for its medical and preservative properties. 

In ancient times cinnamon was considered an exotic and highly valuable spice due to its rarity, which meant it was often reserved for royalty, religious ceremonies, and embalming practices. During the Middle Ages, cinnamon became a symbol of wealth and luxury in Europe and due to trade routes being controlled by powerful merchants, at times it was even more valuable than gold!

There are two different types of cinnamon: Ceylon cinnamon and Cassia cinnamon. Ceylon cinnamon comes mostly from Sri Lanka and is considered higher quality. It has thinner, more delicate bark that rolls into many fine layers. Whereas Cassia cinnamon is more widely available and less expensive. It’s commonly produced in China, Indonesia, and Vietnam and It has sticks that are thicker and harder, and its flavour is bolder.

Although both types offer health benefits, Ceylon cinnamon is often recommended if you consume it daily, as it contains less coumarin, a naturally occurring compound that can affect liver function when consumed in excess.

Health benefits of cinnamon:

1. Rich in Antioxidants

Cinnamon is packed with powerful antioxidants, including polyphenols and flavonoids. Antioxidants help protect the body from oxidative stress, which occurs when free radicals accumulate and damage cells over time. This damage can contribute to aging, inflammation, and chronic disease.

 2. Supports Heart Health

Cinnamon may also support our cardiovascular system. Research suggests that it might be able to help maintain healthy cholesterol and triglyceride levels, particularly in people with elevated blood sugar or metabolic conditions. 

Some studies indicate that cinnamon can help to lower LDL cholesterol (“bad cholesterol”), maintain or slightly increase HDL cholesterol  (“good cholesterol”) and reduce overall triglycerides

It is important to note that while cinnamon is not a replacement for medical treatment, incorporating it into a balanced diet may contribute to better heart health over time.

3. Helps Regulate Blood Sugar

One of cinnamon's most well known health benefits is its potential positive effects on blood sugar levels. There is research to suggest that certain compounds in cinnamon can improve how our bodies respond to insulin. 

This is due to its potential to increase insulin sensitivity, slow the breakdown of carbohydrates in the digestive tract and help glucose move more efficiently into cells.

However, it's important to note that when looking to lower your blood sugar levels you implement cinnamon alongside a healthy and balanced diet and not instead of prescribed treatments. 

4. Natural Antimicrobial Properties

Cinnamon contains a natural compound called cinnamaldehyde, which gives it its distinctive flavor and also provides antimicrobial benefits. 

This means cinnamon can help inhibit the growth of certain bacteria and fungi. Historically, it was even used to help preserve foods because of these qualities. 

While it’s not a replacement for medical treatment, including cinnamon in your diet may offer subtle support for overall microbial balance.

5. May Support Brain Health

Early research suggests that cinnamon may play a role in supporting brain health, mainly due to its antioxidant and anti-inflammatory effects. These properties may help protect brain cells from oxidative stress and support healthy cognitive function over time. 

Some studies have linked cinnamon to improvements in memory and learning, although more research is needed to confirm these effects. Still, adding a little cinnamon to your routine may contribute to long-term brain wellness in a gentle, natural way.

Delicious ways to add cinnamon into your diet 

One of the best things about cinnamon is that it blends perfectly into both sweet and savoury dishes, making it easy to enjoy its flavour and benefits throughout your day. We’ve comprised a list of some delicious ways to enjoy cinnamon, that will hopefully give you some inspiration:

• Sprinkle over porridge, or overnight oats

• Stir into yogurt or Greek yogurt with fruit

• Add to smoothies (especially banana, apple, or peanut butter blends)

• Mix into coffee, latte foam, or tea

• Blend into hot chocolate or warm milk drinks

• Stir into protein shakes for added flavor

• Add to granola or muesli

• Mix into baked goods like banana bread, muffins, or pancakes

• Dust over toast with nut butter (peanut, almond, or cashew butter)

• Sprinkle on apple slices, pear slices, or baked fruit

• Add to chia pudding 

• Enjoy in a Cinnamon Swirl Düng Ball

• Stir into cottage cheese with honey or berries

• Use in savory meals like curries, lentil soups, or bean stews

• Sprinkle on roasted vegetables, especially sweet potatoes or carrots

• Mix into chili for a subtle, richer flavor

• Add to marinades or dry rubs for chicken or lamb

• Stir into sauce bases like tomato sauces or slow-cooked dishes

• Mix into nut butters to create your own cinnamon spread

• Dust over popcorn for a lightly sweet snack

• Add to homemade applesauce or fruit compotes

• Stir into granola bars, flapjacks, or protein cookies

 Final thoughts:

From supporting balanced blood sugar to providing antioxidants and warmth in your meals, cinnamon offers a range of gentle health benefits. Whether you enjoy it in your morning coffee, in a curry dish, or in a Cinnamon Swirl Düng Ball, adding cinnamon to your routine is an easy, enjoyable way to support your wellbeing.