Cinnamon: The essential spice for fall's health benefits

As the temperatures drop, this spice becomes essential. We use it in coffee, oatmeal, winter tea, sautéed plums, and even with cottage cheese. It complements many dishes, including savoury ones, and adds a comforting warmth and exotic flavour. However, moderation is key.

Cinnamon is a very popular spice, renowned for its delightful aroma. Yet, its benefits extend beyond just its scent. Given its many health benefits, it's especially wise to incorporate cinnamon into your diet during the fall. Of course, as with many things, it's essential to use it wisely.

Cinnamon ranks among the most popular spices worldwide, with approximately 39,000 metric tonnes produced yearly. Known also as "sweet wood," it is derived from the dried bark of the cinnamon tree. The most common types are Ceylon cinnamon (dubbed true cinnamon) and Chinese cinnamon (known as cassia), though there are nearly 250 species of this tree globally.

Ceylon cinnamon is highly recommended due to its much lower levels of harmful coumarins, which can be toxic in excessive amounts, compared to Chinese cinnamon. Originating from the areas now identified as Sri Lanka, it’s advisable to choose Ceylon cinnamon and products containing this type rather than the Chinese variety. Though more expensive, Ceylon cinnamon offers greater health benefits.

While cinnamon has numerous health benefits, excessive consumption can be detrimental, particularly where cassia cinnamon is concerned, due to its coumarin content. Consistently consuming large amounts of this spice may lead to liver or kidney issues and can cause blood clotting problems for those on blood thinners. Therefore, moderation is important, and Ceylon cinnamon, with its significantly lower coumarin content, is a safer choice.

So, how much cinnamon is considered safe? Experts suggest not exceeding half a teaspoon of cassia cinnamon per day. Opting for Ceylon cinnamon is advisable, as it contains much less coumarin, allowing for larger consumption. If you use cinnamon daily, be aware of its type. Not only does this spice provide warmth, but it also helps regulate blood sugar, has anti-inflammatory properties, and supports metabolism.