How to Safely Enjoy Cinnamon and Maximize Its Health Benefits

The Safe and Beneficial Way to Enjoy Cinnamon

Cinnamon is a beloved spice, known for its warm, sweet aroma and numerous health benefits. However, like many things, it’s important to consume it correctly to avoid potential health risks. Here’s a guide to help you safely enjoy cinnamon and reap its benefits without harm.

The Risks of Consuming Cinnamon Incorrectly

Excessive Consumption of Cassia Cinnamon

Cassia cinnamon is the most commonly found variety in stores and is often used in baking and cooking. However, it contains coumarin, a substance that, in large amounts, can be harmful to your liver and overall health. Excessive coumarin intake has been linked to liver damage, an increased risk of cancer, and cognitive issues like memory loss.

Inhaling Cinnamon Powder

You may have heard of the “cinnamon challenge,” where individuals try to swallow a spoonful of dry cinnamon powder. This can be very dangerous. The cinnamon can easily enter your lungs, leading to coughing, choking, and even more severe complications such as pneumonia or lung inflammation.

Safe Ways to Enjoy Cinnamon

Choose Ceylon Cinnamon

When possible, opt for Ceylon cinnamon (often referred to as “true cinnamon”), which contains significantly lower levels of coumarin than Cassia cinnamon. Ceylon cinnamon is a safer choice if you plan to use cinnamon frequently or in larger amounts. It can be found at specialty grocery stores or online.

Moderate Your Intake

To avoid health risks associated with coumarin, it’s essential to consume cinnamon in moderation. The European Food Safety Authority suggests that adults should limit their consumption of Cassia cinnamon to no more than one teaspoon per day to avoid excess coumarin intake. If you’re using Ceylon cinnamon, you can safely use more.

Use Cinnamon in Cooking and Baking

Adding cinnamon to your recipes is a great way to incorporate it into your diet while ensuring it’s safe. Mix it into oatmeal, pastries, smoothies, or sprinkle it on top of your coffee or tea. Cooking cinnamon with other ingredients helps distribute it and ensures it's safely consumed.

Consult a Doctor Before Taking Cinnamon Supplements

If you’re considering taking cinnamon supplements (especially in high doses), it’s a good idea to consult with a healthcare provider first. They can help you understand how much cinnamon is safe based on your individual health needs and conditions.

Conclusion

Cinnamon offers many health benefits, but it’s essential to consume it in a safe manner. By choosing Ceylon cinnamon, consuming it in moderation, using it in cooking and baking, and consulting a doctor before taking supplements, you can enjoy the spice’s numerous benefits without the risks. Keep cinnamon as a delicious, health-conscious part of your diet while staying mindful of its potential effects.