Cinnamon, a fragrant spice derived from the bark of trees belonging to the Cinnamomum family, is a staple ingredient in Indian kitchens. It has been celebrated not only for its warm and comforting flavour but also for its potential health benefits. From its antioxidant properties to its role in blood sugar regulation, cinnamon has always held a special place in the diets of health-conscious people. But are you aware of how much cinnamon is ideal to consume in a day?
To answer this question, the team of OnlyMyHealth spoke to Dr M Gayathri, Senior Clinical Dietician, Apollo Hospitals, Hyderguda.
Cinnamon Health Benefits
Dr Gayathri said, “Cinnamon is a native of Srilanka and has a sweet aroma that gives a good flavour to food. It is known for its medicinal properties and that is why is often used in many essential oils.” Before delving into the recommended daily intake, it's important to recognise some of the potential health benefits associated with cinnamon. Dr Gayathri listed:
- Antioxidant Properties: Cinnamon is rich in antioxidants, which help combat oxidative stress in the body.
- Anti-Inflammatory Effects: A study published in MDPI’s journal ‘Foods’ shared that cinnamon may have anti-inflammatory properties, possibly due to the presence of polyphenols.
- Blood Sugar Regulation: Cinnamon also plays a role in improving insulin sensitivity and managing blood sugar levels.
- Heart Health: Cinnamon positively impacts factors associated with heart health, including cholesterol levels.
How Much Cinnamon To Consume Daily?
While cinnamon can be a flavourful and healthful addition to your diet, consuming it in excessive amounts may lead to unintended consequences. A study led by researchers from the MS Ramaiah Medical College found that cinnamon contains high levels of coumarins, which in high quantity can produce a carcinogenic effect, damage the liver, and cause unnecessary blood clotting. The recommended daily intake of cinnamon varies, but generally, a moderate approach is advised, said Dr Gayathri.
Also Read: Cinnamon Can Protect You From Prostate Cancer: ICMR Study
Dr Gayathri recommended:
- A daily intake of 2.5-5 grams of cinnamon is suggested
- Cinnamon can be consumed in powder form or soaked or boiled in water.
Including Cinnamon into Your Diet
Here are some creative and health-conscious ways to enjoy cinnamon in your daily meals:
- Sprinkle on Oatmeal or Cereal: Sprinkling a pinch of cinnamon on your breakfast can enhance its flavour and health benefits.
- Blend into Smoothies: Add a dash of cinnamon to your favourite smoothie for a delicious and nutritious boost.
- Include in Baking: Include cinnamon into your baking recipes, whether in muffins, cookies, or homemade granola.
- Stir into Coffee or Tea: Elevate your hot beverages by stirring in a pinch of cinnamon for a delightful twist.
Dr Gayathri concluded that cinnamon when consumed in moderation, can be a delightful and health-supportive addition to your diet. Whether you're drawn to its aromatic qualities or intrigued by its potential health benefits, savouring cinnamon responsibly allows you to enjoy its many attributes without overindulgence. As with any dietary change, it's advisable to consult with a healthcare professional or nutritionist, especially if you have underlying health conditions or concerns. By finding the sweet spot in your cinnamon consumption, you can embrace this versatile spice as a flavourful companion on your journey to a balanced and health-conscious lifestyle.