13 Cinnamon Health Benefits, According to Nutrition Experts

The health benefits of cinnamon are manifold. You probably have a bottle of it sitting far in the back of your spice cabinet that you've been using, slowly but surely, for a long time. But it's time to move it to the front of the shelf, and we'll tell you why and how. We caught up with experts to learn all about the difference between Cassia and Ceylon cinnamon and how to reap cinnamon health benefits by adding more to your diet.

Ceylon Cinnamon vs. Cassia Cinnamon

First things first, there are two different types of cinnamon: cinnamomum zeylanicum, also known as Ceylon cinnamon, and Cassia cinnamon. Karen Graham, RDN, learned about the different types of cinnamon after touring a spice farm in Costa Rica and observing how cinnamon is processed. (You might also be surprised to learn that cinnamon actually comes from tree bark!) "This is where I learned that there's only one 'true cinnamon,' and it's native to Sri Lanka. It's called Ceylon cinnamon." Cassia cinnamon, on the other hand, is grown in China, Indonesia, and Vietnam.

Ceylon is considered the real cinnamon. However, Cassia cinnamon is the one you'll most commonly find at grocery stores. Korintje cinnamon and Saigon (or Vietnamese) cinnamon are varieties of Cassia. You can tell the difference because Ceylon cinnamon sticks are usually lighter brown and have a more delicate, crumbly texture than Cassia cinnamon sticks. Cassia is a darker, reddish brown with a thicker, harder bark. The flavor of Cassia cinnamon is also stronger and spicier than Ceylon cinnamon.

Ceylon cinnamon is typically labeled to distinguish it from Cassia cinnamon since Cassia is more common. "If the package doesn't specify a name, then you can assume it's Cassia," says Graham. "Ceylon, which has many health benefits in high amounts, is the only cinnamon I recommend."

Cinnamon Nutrition Facts

Cinnamon isn't just a sweet spice to add flavor to your baked treats or to sprinkle onto your oatmeal in the mornings. There's more to it than tasting good; it's full of nutrients, too.

Here's a look at what one tablespoon of cassia cinnamon contains:

• Water - 0.827 grams
• Calories - 19.3 kcal
• Protein - 0.311 grams
• Fat - 0.097 grams
• Carbohydrates - 6.29 grams
• Fiber - 4.14 grams
• Sugars - 0.169 grams
• Calcium - 78 milligrams
• Iron - 0.649 milligrams
• Magnesium - 4.68 milligrams
• Phosphorus - 4.99 milligrams
• Potassium - 33.6 milligrams
• Sodium - 0.78 milligrams
• Zinc - 0.143 milligrams
• Copper - 0.026 milligrams
  

The nutritional profiles of the two common types of cinnamon are similar, but Ceylon cinnamon is higher in carbohydrates and has slightly less fiber, calcium, and sugars.

Top Health Benefits of Cinnamon

Here are just a few healthy reasons to move cinnamon to the front and center of your spice rack.

Helps Fight Infection

Cassia cinnamon has antiviral, anti-fungal, and antibacterial properties, all of which help keep your body healthy and working well. "Researchers have found that cinnamon ranks first among the most popular herbs and spices in the world in terms of highly protective antioxidant levels," says Sara Peternell, MNT, board-certified in holistic nutrition. Antioxidants help your body repair damaged cells and fight against free radicals, which means fewer infections and illnesses.

Improves Circulation

Cinnamon of all kinds has a vasodilating (relaxing) effect on your blood vessels—the result is improved circulation. "While everybody is unique and processes food differently, ingesting less than a tablespoon of cinnamon two to three times each week could actually improve overall health," says Ashlee Inman, MPH, CPT, owner and founder of Mind Your Matter. Inman recommends sprinkling cinnamon on oatmeal, cereal, or toast.

Reduces Inflammation

A substance that reduces inflammation (for example, pain or swelling) in your body is said to have anti-inflammatory components—and both kinds of cinnamon are anti-inflammatory. Jennifer Weis, RD, LDN, says a typical dosage of cinnamon is 1 to 6 grams daily, which is about 1/2 to 2 teaspoons. Research published in the Journal of AOAC found cinnamon specifically has a high content of phenolic compounds that reduce inflammation in your body.

Reduces Blood Pressure

Reducing blood pressure means your entire cardiovascular system is also protected. In one study, researchers found that short-term consumption of Cassia cinnamon led to a notable decrease in both systolic and diastolic blood pressure in patients with prediabetes and type 2 diabetes. "About 1 teaspoon per day is the right amount to reap benefits without adverse effects on blood pressure or blood sugar," says Peternell. Peternell suggests sprinkling cinnamon on your yogurt for a healthy breakfast.

Lowers Cholesterol

Cassia cinnamon has a positive effect on your cholesterol, which means better heart health since high levels of cholesterol can increase your risk for heart disease. Research has found that cinnamon can help lower total cholesterol and triglycerides which can lead to a healthier heart.

Protects Against Cancer

Ceylon cinnamon has been shown to protect against cancer. One study that assessed the antioxidant and antimicrobial properties of extracts from Ceylon cinnamon found that they exhibit significant antioxidant activity. More specifically, the phenolic compounds and flavonoids neutralize free radicals, which reduce oxidative stress and prevent DNA damage, which can cause cancer.

Promotes Dental Hygiene

There are tons of cinnamon-flavored dental products out there—from toothpastes and mouthwashes to chewing gum—for good reason. It's not just because cinnamon tastes good. Cinnamon extract and pure compounds from both types of cinnamon have antimicrobial properties that reduce harmful oral pathogens, which helps your oral microbiome. Cinnamon helps prevent periodontal disease and can even treat candidiasis.

Good for Gut Health

Ceylon cinnamon is also good for the gut. Due to its antimicrobial effects, cinnamon helps fight against various bacterial and fungal pathogens that can take a toll on the gut. The presence of compounds like cinnamaldehyde and eugenol are also effective for managing microbial infections.

Improves Brain Health

A wealth of research purports that both kinds of cinnamon can be helpful in both the prevention and reduction of cognitive function impairment. The studies have found that cinnamon's components—such as eugenol, cinnamaldehyde, and cinnamic acid—could have a positive effect on the brain. After all, these compounds have antioxidant and anti-inflammatory properties, reducing oxidative stress and inflammation in the brain (which are linked to neurodegenerative diseases like Alzheimer's and Parkinson's).

Controls Blood Sugar

Cassia cinnamon is proven to have a modest effect in lowering blood sugar. This is primarily due to active components, like cinnamaldehyde and polyphenols, which enhance insulin sensitivity and improve glucose metabolism.

Reduces Risk of Viruses

Ceylon cinnamon is also believed to have anti-viral properties and was even studied as a possible part of treatment for the COVID-19 virus. It proved to have beneficial effects for patients suffering from COVID-19 symptoms, as well as symptoms of similar viruses. While more research needs to be done, there's no harm in using Ceylon cinnamon to help virus symptoms subside.

Combats Bacteria

Both types of cinnamon produce essential oils that have anti-bacterial properties. That's because of its composition of compounds like cinnamaldehyde, eugenol, and linalool. Cinnamaldehyde disrupts bacterial cell membranes, while eugenol interferes with bacterial cellular processes and impedes enzyme activity and membrane function. Meanwhile, linalool disrupts bacterial membranes and inhibits growth.

Fights Fungal Infections

The compounds in both types of cinnamon have also been shown to prevent fungal growth (such as aspergillus flavus, mucor plumbeus, penicillium roqueforti, and more). Research shows that cinnamon essential oils, in particular, have anti-fungal properties.

Healthy Cinnamon Recipes to Spice up Your Health

It's no secret that cinnamon is good for you—but how do you add more of the spice to your diet? While you certainly don't want to eat spoonfuls of it, you can sprinkle some cinnamon into all kinds of dessert dishes, drinks, and meals. Here are a few of our favorites.

Homemade Hot Apple Cider

This classic autumn sip is finished with a whole cinnamon stick for stirring—which permeates the entire drink with toasty, spiced notes.

Carrot Cake Breakfast Cookies

All of the flavor and none of the guilt—these nutritious breakfast bites taste like your favorite cinnamon-spiced dessert and are a nutritious way to start the day.

Pumpkin Spice Bread

This hearty and wholesome pumpkin bread is tender, bursting with warm spices, and topped with the most delicious pumpkin crumble you've ever had.