Benefits
20 Benefits of iron and side effects of iron pills
Table of Contents
Discover the 20 shocking health benefits of iron and side effects of iron pills.
Iron is a mineral that played an important role in your body.
Most of the iron in the body can be found in the hemoglobin of red blood cells and also in the myoglobin of muscle cells.
This nutrient becomes very vital in the body due to its ability to carry oxygen from the respiratory organs like the lungs to the other parts of the body.
Also, this nutrient will always stick to keep you energetic throughout the day.
20 health benefits of iron
I bet you already know that it is beneficial to have enough iron in your body.
But do you know all the benefits of iron that you could get? Here are the benefits of iron for the health of your body that you should know.
1.- Improve hemoglobin formation
• The main benefits of having enough iron in the body are mainly because it can stimulate the release of hemoglobin formation.
• Hemoglobin played a vital role in transporting oxygen from the respiratory organs to other parts of the body.
• The addition of hemoglobin in the body would be very valuable since each person tends to lose a lot of blood through some injuries, both internal and external, or during the menstrual period in women.
• Adding hemoglobin will prevent anemia.
2.- Regulation of body temperature
• Iron is very beneficial in regulating body temperature based on the body’s absorption capacity.
• When your body temperature is regulated by the iron, it means that your temperature will be stable, allowing the metabolic and enzymatic functions to maximize their performance in their best environments and general temperatures.
3.- Benefits of iron for anemia
• When your body is lacking in iron, you are more likely to suffer from a condition called iron deficiency anemia.
• If you leave it untreated, this would be dangerous as you need a blood transfusion or intravenous iron therapy to cure it.
• If you want to avoid this disease, you must make sure that you have enough iron in your body.
• This disease is also the most common nutritional deficiency that can occur in the human body.
4.- Oxygen carrier
• This is one of the most important benefits that can be obtained from iron.
• Iron is widely known to take a large part in transferring oxygen from the lungs to other cells and tissues in your body due to the hemoglobin compounds it contains.
• It is very vital as all organ systems in your body require oxygen to carry out their routine functions properly.
5.-Benefits of iron for chronic fatigue
• Iron is one of the most important nutrients in your body to prevent unexplained chronic fatigue.
• This mineral could protect you from sudden fatigue because iron has a high amount of hemoglobin.
• This hemoglobin will carry oxygen from the respiratory organs to the other parts of your body, making you more energetic, healthy, and fit, even in your diet.
• A study carried out at the University of Melbourne shows that iron helps to improve the performance of women in exercise.
6.- Energy metabolism
• This benefit is strongly related to the health benefits of iron already mentioned in issue 4.
• Iron is one of the nutrients that played a vital role in the metabolism process.
• The hemoglobin contained in iron can stimulate the body’s metabolism process, which will then transport energy from the food you have just eaten to every part of the organ in your body.
7.- Benefits of iron for appetite
• This is good news for all parents who are currently concerned about their children’s appetites.
• Sometimes, or in most cases, parents found it difficult to find the solution to improve their child’s appetite.
• There is a study conducted by The Journal on Nutrition on Kenyan primary school children, which found that iron supplementation will improve appetite and growth among children.
8.- Relieves pre-menstrual symptoms
• Some studies conducted at the University of Massachusetts at Amherst showed that iron could be beneficial in alleviating some premenstrual symptoms that can cause some discomfort such as dizziness, mood swings, and hypertension.
• The result of that study is that women who enjoy a diet rich in iron will be less likely to suffer any symptoms associated with pre-menstruality by up to 40 percent compared to women who consume fewer foods with iron in their diet.
9.- Benefits of iron pregnancy
• A study report from the Cochrane Database of Systematic Reviews shows that early or prenatal iron supplementation will protect all women during their pregnancy from maternal anemia.
• Also, iron supplements will protect your baby from the risk of low birth weight.
• Therefore, all pregnant women are strongly advised to consume foods that contain large amounts of iron in greater quantity than women who are not going to become pregnant.
• The absorption of iron in the body would be very smooth if it is combined with foods that contain large amounts of vitamin C.
10.- Prevents hair loss
• iron is also very beneficial for the health of the hair.
• Iron will help carry oxygen from the respiratory organs to the other parts of the body, including the hair.
• Additionally, iron can stimulate the absorption of nutrients from food and transport them to other parts of the body, including the hair.
• This will allow the roots of the hair and the scalp to receive enough oxygen and nutrients that will then strengthen the hair.
• A study conducted in Dermatology shows that women suffering from iron deficiency will experience excessive hair loss, especially in non-menopausal women.
11.- Improves muscle health
• Iron is also very essential for maintaining the health of our muscles, as iron stimulates the release of myoglobin.
• Myoglobin is one of the muscle proteins, it carries oxygen that carries hemoglobin and then stores oxygen in muscle cells.
• The oxygen in the muscle cells will help the muscle to contract.
• Without iron, the chances of your muscle losing its elasticity will be greater.
12.- Prevents restless legs syndrome
• Restless leg syndrome is a neurological movement disorder that causes one to want to repeatedly move the legs over and over again.
• This disorder can cause some problems related to the quality of your sleep because you will feel the need to move your legs frequently.
• You will be more likely to suffer from this restless leg syndrome as this disease is widely associated with iron deficiency.
• There was a study that shows that the lack of iron in the body will stimulate this disease.
13.- Benefits of iron for brain
• This is one of the most important benefits that can be obtained from iron.
• Iron played a vital role in transporting oxygen to your blood, and therefore the effects will be directly in your brain.
• Your brain uses about 20 percent of oxygen in the blood, so oxygen must be transferred properly into the blood, as adequate blood flow to the brain will trigger cognitive activity and prevent the brain from suffering from cognitive disturbances. like Alzheimer’s, or even a stroke.
• A Pediatric Neurology seminar also showed that babies suffering from iron deficiency are more likely to have a problem related to their cognitive and neuropsychiatric development.
• Therefore, women who are going to get pregnant should make sure that they are consuming iron-containing foods for the health of their babies.
14.- Increase your concentration
• This benefit is closely related to the health benefits of iron-related to brain development.
• If you have enough iron in your body, your blood supply to the brain will function properly, therefore, you will maintain your concentration while doing your activity.
• Also, your cognitive and mental performance will improve due to this adequate blood supply to your brain.
15.- Stimulates your immune system
• You already know that iron contains hemoglobin, which will help your body carry oxygen to other parts of the body.
• This hemoglobin will then stimulate the activity of the red blood cells.
• Red blood cells are commonly known for their ability to supply oxygen to damaged cells, organs, or tissues.
• This activity of the red blood cells will protect you from any infection that may occur with your disease.
16.- Cure anemia
• Some studies show that iron may help protect you against any disease associated with anemia.
• First, iron will be beneficial in curing anemia in a pregnant woman.
• Pregnant women generally lose a lot of blood during the birth of their babies, and iron supplies a high number of red blood cells to replace the lost blood.
• Iron can also cure another type of anemia called predialysis anemia and kidney failure anemia.
• Because these diseases can be very complicated and dangerous for your safety, you cannot rely on iron alone, and you need to see a doctor immediately.
17.- Benefits of iron for sleep
• It is revealed that sleep can help to obtain a better quality of sleep and the treatment of insomnia, as iron can regulate circadian rhythms.
• Also, proper blood circulation will make your blood pressure more stable and you can relax more than before.
• Iron might also ease the restless leg syndrome discussed above, which often keeps people up all night.
18.- Improves the luminosity of the skin
• Lack of iron in the body will lead to various diseases, such as anemia, for example.
• In most cases, anemia will affect your overall appearance and your skin will be paler than before, and also the dark circle will appear just below your eyes.
• Lack of iron leads to a hemoglobin deficiency, which means that oxygen does not flow properly.
• If the flow of oxygen is interrupted, your skin will appear so pale that it will affect your appearance.
• Eating foods that contain a large amount of iron will make your skin glow and healthy, of course.
19.- Heal wounds
• Iron can also make your wounds disappear from your body in a short time.
• If you have a sufficient amount of iron in your body, the formation of red blood cells will occur suddenly and then they will provide oxygen for the damaged wounds.
• This proper flow of oxygen will make your wounds disappear and allow you to experience a speedy recovery.
20.- Synthesis of neurotransmitters
• It is also revealed that the neurotransmitter could stimulate the synthesis of essential neurotransmitters such as serotonin and dopamine.
• These neurotransmitters played a vital role in different activities in the human brain.
Iron rich foods
Well, now you know that you need a sufficient amount of iron as it is very important for your body. But do you know what kinds of foods contain a high amount of iron?
Before we look for that answer, we first need to know that there are two types of iron that you can use for your body, which are heme iron and non-heme iron.
• Heme iron is only found in animal sources.
• You must consume these types of iron if you want to increase or maintain good iron levels in your body as your body absorbs most of the iron in your body from this heme iron.
These are foods that contain high amounts of heme iron that could be very beneficial for your body.
• Beef or chicken liver
• Salmon – Veal
• Oysters
• Tuna – Sardines
• Cooked Beef – Perch
• Mussels
• Cooked Turkey – Ham
• mutton
Meanwhile, non-heme iron can only be found in plant sources. These types of iron are less absorbed by the body. Therefore, you need the addition of vitamin C to make these types of iron can be absorbed in greater amounts by your body.
• Cereals – Tofu – Whole grains
• Baked potatoes – Cooked beans – Rice
• Broccoli – Chickpeas – Bread
• Apricot – Spinach – Pasta
Side effects of iron pills and warnings
Although iron will give us many benefits, some side effects can happen to you if you take it in excess.
These are some of the symptoms that could happen to you if you take too much iron.
1.- Cardiovascular diseases
• There is a study conducted at the University of Indiana that shows that if you consume heme iron that contains excess in a slice of meat, you will be more likely to suffer from heart disease up to 57 percent higher than before.
• Therefore, you should consume heme iron in a moderate amount, and therefore it is necessary to change it to non-heme iron, as this type of iron does not have any side effects.
2.- Cancer risk
• An expert study found a connection between iron and an increased risk of colorectal cancer.
• Consuming too much iron will make it a high-risk possibility for cancer.
3.- Gastrointestinal problems
• In most cases, the most common and practical solution to adding some iron to the body is to take iron supplements.
• But, these iron supplements could bring you dangerous gastroenteritis-related symptoms, such as diarrhea, constipation, and nausea.
4.- Neurodegenerative diseases
• It is true that iron would be very beneficial for the brain.
• But we have to agree and understand that everything, even the good one, would not be good if we took it too often.
• Iron is no exception.
• Too much iron can make your brain susceptible to oxidative damage that could lead to neurodegenerative-associated diseases like Alzheimer’s and Parkinson’s.
Now you know the true benefits of iron. Therefore, since iron is one of the most important nutrients in the body, and it played a vital role in transporting oxygen from the respiratory organs to the other parts of your body, you need to make sure that you already have an adequate amount of iron in your body.
If you have insufficient amounts of iron, try to eat the iron-rich foods described above.
Welcome to the wonderful world of Cavazaque – a mysterious and versatile ingredient that is taking the culinary scene by storm! If you’re looking to amp up your diet with something unique and packed with health benefits, then you’ve come to the right place. Join us as we dive into the fascinating realm of Cavazaque and discover why incorporating it into your meals might just be the best decision you make for your well-being. Let’s unravel the secrets behind this superfood together!
The Health Benefits of Incorporating Cavazaque into Your Diet
Curious about how Cavazaque can supercharge your health? Well, get ready to be amazed! This powerhouse ingredient is loaded with essential nutrients that your body craves. From vitamins and minerals to antioxidants, Cavazaque has got it all in one convenient package.
By incorporating Cavazaque into your diet, you can boost your immune system and ward off pesky illnesses. Say goodbye to those sniffles and colds – Cavazaque is here to keep you feeling strong and vibrant all year round.
But wait, there’s more! This versatile superfood also supports healthy digestion and can help regulate blood sugar levels. No more energy crashes or bloating after meals – just pure goodness from Cavazaque keeping your gut happy.
So why wait any longer? It’s time to level up your eating game with the incredible health benefits of including Cavazaque in your daily meals. Trust us, your body will thank you for it!
What Exactly Is Cavazaque?
Have you ever heard of the mysterious and captivating world of Cavazaque? It’s not just a word – it’s a journey into a realm filled with wonder and excitement. Originating from ancient traditions, Cavazaque has evolved over centuries to encompass various aspects of life beyond what meets the eye.
Across different cultures, Cavazaque holds diverse meanings and practices that showcase its versatility and adaptability. From culinary delights to artistic expressions, this enigmatic concept weaves through societies in unique ways, leaving an indelible mark on those who encounter it.
In the animal kingdom, Cavazaque manifests itself in fascinating behaviors that demonstrate the interconnectedness of all living beings. This intricate web of interactions highlights the importance of balance and harmony in nature’s delicate tapestry.
As we delve deeper into the realms of art, sport, technology, and personal experiences linked to Cavazaque, we uncover layers of significance that enrich our understanding and appreciation for this multifaceted concept. Stay tuned as we explore how incorporating Cavazaque into your diet can bring about surprising health benefits!
The Origins and Evolution of Cavazaque
In the mysterious realm of Cavazaque, its origins are shrouded in legends passed down through generations. Some believe it was gifted by ancient deities to bring balance and strength to those who partake in its essence. Others whisper about a mystical discovery hidden deep within lush forests centuries ago.
As time unfurled like petals on a blooming flower, Cavazaque evolved alongside humanity. From humble beginnings as an enigmatic plant to becoming a revered staple in various cultures, its journey is woven into the tapestry of history. The evolution of Cavazaque mirrors our own quest for growth and adaptation over millennia.
Through wars and peace, feast and famine, Cavazaque stood resilient against the tides of change. Its ability to endure reflects the enduring spirit ingrained in those who cherish its benefits. As we delve deeper into the annals of time, we unravel more layers of mystery surrounding this extraordinary entity known as Cavazaque.
Cavazaque Across Cultures
Cavazaque, the versatile and fascinating phenomenon that transcends cultural boundaries, has made its mark in various societies worldwide. From the vibrant streets of Rio de Janeiro to the serene temples of Kyoto, cavazaque is celebrated and embraced in diverse ways by people of all backgrounds.
In Brazil, cavazaque is a symbol of joy and unity during Carnival celebrations, where colorful costumes adorned with intricate cavazaque designs light up the streets. In Japan, cavazaque takes on a more disciplined form within traditional tea ceremonies, embodying grace and precision in every movement.
Across cultures, cavazaque serves as a universal language that connects individuals through shared experiences and expressions of creativity. Whether it’s through dance, music, or visual artistry, cavazaque continues to weave its magic into the fabric of human culture around the globe.
The Culinary World of Cavazaque
Welcome to the exciting culinary world of Cavazaque! This exotic fruit is a versatile ingredient that adds a unique flavor profile to various dishes. From savory to sweet, Cavazaque can be incorporated into salads, smoothies, salsas, and even desserts.
Its vibrant purple hue and refreshing taste make it a delightful addition to any meal. The subtle sweetness of Cavazaque pairs well with both bold spices and delicate herbs, allowing for endless experimentation in the kitchen.
In traditional cuisine, Cavazaque is often used as a key ingredient in regional dishes, adding depth and complexity to the flavors. Its juicy texture provides a contrast to other ingredients, creating dynamic culinary experiences that tantalize the taste buds.
Whether grilled, roasted, or raw, Cavazaque brings an element of surprise and delight to every dish it graces. Embrace this culinary gem and elevate your cooking game with the unique flavors of Cavazaque!
Cavazaque in the Animal Kingdom
When it comes to the animal kingdom, cavazaque plays a fascinating role. In the vast savannahs of Africa, herds of majestic elephants can be seen engaging in cavazaque as a form of social interaction and bonding. These gentle giants use their trunks with incredible dexterity to manipulate objects and play games resembling cavazaque.
In the depths of the ocean, dolphins are known for their intelligence and playful nature. Observations have shown that these marine mammals engage in intricate underwater cavazaque-like activities involving bubbles, rings, and even passing objects between them using their fins.
Even among primates like chimpanzees and orangutans, researchers have documented instances where they exhibit behaviors reminiscent of cavazaque. Through observation and study, scientists continue to unravel the various ways in which animals incorporate elements of playfulness and cooperation similar to cavazaque into their lives.
Cavazaque as an Art and Sport
Cavazaque isn’t just about physical activity; it’s also a form of art and sport that requires precision, skill, and creativity. The graceful movements involved in Cavazaque are not just about technique but also about expressing oneself through the rhythm and flow of the game.
In the world of Cavazaque, players become artists on a field of play, using their bodies as brushes to create mesmerizing patterns and shapes that captivate spectators. The strategic elements incorporated into each move add depth to this unique blend of athleticism and artistry.
As a sport, Cavazaque fosters camaraderie among teammates while challenging individuals to push their limits both physically and mentally. The adrenaline rush that comes with competing in a fast-paced game of Cavazaque is unmatched, making it an exhilarating experience for participants.
Whether you’re drawn to the artistic side or the competitive nature of Cavazaque, one thing is certain – this dynamic activity offers something for everyone looking to explore a new avenue of self-expression through movement.
Technological and Mechanical Aspects of Cavazaque
Let’s delve into the fascinating world of technological and mechanical aspects of Cavazaque!
Imagine sleek, state-of-the-art equipment meticulously crafted to enhance every movement in the game. From high-tech sensors capturing every nuance to precision-engineered gear optimizing performance, technology plays a pivotal role in modernizing Cavazaque.
Mechanical ingenuity intertwines with tradition as innovative materials and designs revolutionize equipment used in the sport. Lightweight yet durable paddles, aerodynamic balls designed for speed and accuracy, and ergonomic grips that provide optimal control – these advancements elevate the player’s experience.
The integration of virtual reality and AI has opened up new frontiers in training methods, allowing players to simulate real-game scenarios and refine their skills like never before. Performance analytics software provides valuable insights into gameplay strategies, helping players sharpen their competitive edge.
In this rapidly evolving landscape where technology meets tradition, Cavazaque continues to embrace innovation while honoring its rich heritage.
Personal and Collective Experiences with Cavazaque
Personal and collective experiences with Cavazaque are as diverse as they come. Some individuals recount childhood memories of playing Cavazaque in the streets, feeling the rush of adrenaline as they outmaneuver opponents. Others cherish bonding moments with friends over intense matches, creating lasting connections through shared victories and defeats.
For many, Cavazaque serves as a form of escapism from the daily grind, offering a chance to immerse oneself fully in the game’s strategic complexities and physical demands. The sense of accomplishment that comes from mastering new techniques or scoring a winning goal is unparalleled.
In contrast, collective experiences revolve around community tournaments where spectators gather to cheer on their favorite teams. The energy in the air is palpable, uniting people from different walks of life under one common passion for Cavazaque.
Whether played casually among friends or competitively at a professional level, Cavazaque has a way of bringing people together through shared passion and camaraderie. It transcends boundaries and language barriers, creating an inclusive space where individuals can truly be themselves while engaging in thrilling gameplay.
The Future of Cavazaque
As we look ahead to the future of Cavazaque, one thing is certain – its potential for growth and innovation knows no bounds. With advancements in technology and a growing interest in unique sports and activities, Cavazaque is poised to take the world by storm.
Imagine a world where Cavazaque becomes a mainstream sport, captivating audiences worldwide with its thrilling gameplay and strategic maneuvers. Picture athletes pushing the boundaries of what was once thought possible, showcasing their skills on a global stage.
With the rise of social media and digital platforms, the reach of Cavazaque could expand exponentially, drawing in new fans and participants from all corners of the globe. Who knows? Perhaps one day we’ll see professional leagues dedicated solely to this exhilarating sport, offering opportunities for players to compete at the highest levels.
The future of Cavazaque holds endless possibilities – from technological advancements that enhance gameplay to cultural adaptations that make it accessible to people from diverse backgrounds. One thing is certain: as long as there are passionate individuals driving its evolution forward, Cavazaque will continue to thrive and captivate audiences for generations to come.
Incorporating Cavazaque into Your Diet
Looking to add a unique and nutrient-packed ingredient to your diet? Look no further than cavazaque! Incorporating cavazaque into your meals can bring a whole new level of flavor and health benefits. Whether you’re a seasoned chef or just starting out in the kitchen, cavazaque offers versatility that can elevate any dish.
Try adding sliced cavazaque to your salads for a refreshing crunch or toss it into stir-fries for an exotic twist. You can also blend it into smoothies or juices for a boost of vitamins and minerals. The possibilities are endless when it comes to incorporating this superfood into your daily meals.
Not only does cavazaque taste delicious, but it also packs a nutritional punch. High in antioxidants, fiber, and essential nutrients, cavazaque can help support overall health and wellness. So why not spice up your diet with some cavazaque today? Your taste buds and body will thank you!
Conclusion & FAQs about Cavazaque
Incorporating Cavazaque into your diet can truly open up a world of health benefits and culinary adventures. From its rich history to its diverse applications in various aspects of life, cavazaque is more than just a food item—it’s a versatile and fascinating entity that deserves recognition.
So, next time you’re looking to spice up your meals with something new and exciting, consider adding cavazaque to the mix. Not only will you be exploring unique flavors and textures, but you’ll also be reaping the numerous health benefits that this extraordinary ingredient has to offer.
Still curious about cavazaque? Here are some FAQs that may pique your interest:
Q: Where can I find cavazaque?
A: Cavazaque can typically be found at specialty stores or online retailers catering to exotic ingredients.
Q: How should I incorporate cavazaque into my diet?
A: You can enjoy cavazaque in soups, salads, stir-fries, or even as a standalone dish. Get creative with your recipes!
Q: Are there any potential side effects of consuming cavazaque?
A: While allergic reactions are rare, it’s always best to consult with a healthcare professional before introducing new foods into your diet.
With its unique taste profile and plethora of health benefits, incorporating cavazaque into your culinary repertoire is an experience worth savoring. So go ahead—embrace the wonders of cavazque and elevate your dining experience today!
Explore the long-term health benefits of dental implants and the latest advancements, including metal-free options. Find out why Kirkland, WA is becoming a hub for top-notch dental implant specialists.
- Preservation of Jaw Bone: When a tooth is lost, the jawbone can begin to deteriorate due to lack of stimulation. Dental implants provide the necessary stimulation to the jawbone, preventing bone loss.
- Improved Oral Health: Dental implants don’t require the reduction of neighboring teeth, as a tooth-supported bridge does. This means that more of your own teeth are left untouched, benefiting long-term oral health.
- Enhanced Nutrition: With the stability and strength dental implants offer, individuals can eat a wider variety of foods, ensuring they receive the necessary nutrition for overall health.
- Prevention of Facial Sagging: Missing teeth can lead to a sunken appearance over time. Dental implants provide structure, supporting facial muscles and preventing premature aging due to facial sagging.
Modern Techniques in Dental Implantation
The field of dental implantation has seen remarkable advancements. One of the groundbreaking developments is the introduction of metal-free dental implants. Unlike traditional titanium implants, these metal-free alternatives, often made of zirconia, are hypoallergenic, providing an option for patients who might be allergic to metals or simply prefer a metal-free alternative.
Furthermore, with the rise of digital dentistry, procedures have become more precise. The dental implant specialist can now plan the implant placement with immaculate accuracy, ensuring optimal results for the patient.
Seeking the Best Care in Kirkland, WA
For those considering dental implants, finding the right dental implant specialist is paramount. In regions like Kirkland, WA, the demand for top-notch dental care has surged. Fortunately, for those seeking dental implants in Kirkland, WA, the region boasts some of the country’s leading specialists.
In conclusion, the world of dental implants has dramatically advanced, offering patients not only a solution to their aesthetic concerns but also a boost in their overall health. When considering this treatment, it’s crucial to consult with a dental implant specialist who can guide you through the options, including the latest in metal-free dental implants.
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Health Benefits of cinnamon.
Today, we are going to see the health benefits of cinnamon, it side effects, how to use it and some cinnamon recipes.
With its bewitching fragrance, it is surely one of the most famous spices in the world, whether in cooking or traditional medicine, especially Ayurvedic: cinnamon. It has been known since Antiquity for its beneficial effects on the body, mainly the effect of its bark.
It appears in ancient Chinese, Sanskrit and Egyptian writings, as well as in the Old Testament, mainly for its medicinal and spiritual properties, more than its flavour. Also called poor man’s insulin, it is credited with miraculous properties, others more reasonable, but in the end: what about?
What variety of cinnamon are we talking about?
As I explain in our article on how to lose weight with cinnamon, there are two varieties, which come from the bark of two very similar, but different species of trees:
- Cinnamomum Verum, known as Ceylon cinnamon, also known as real cinnamon,
- Cinnamomum aromaticum or Cinnamomum cassia, known as cinnamon from Indonesia or China, also known as false cinnamon.
Let’s be clear: to benefit from the virtues of cinnamon, the variety does not matter, they have the same effect. That said, for long term use, we still recommend Ceylon cinnamon.
Indeed, their health benefits are the same, with one exception that makes all the difference: coumarin. It is the coumarin concentration that differs in the two species.
Ceylon cinnamon bark (Cinnamomum Verum) hardly contains any, but on the other hand, Chinese cinnamon bark (Cinnamomum cassia) is rich in it.
Except that coumarin is potentially toxic to the liver because it has hepatotoxic properties. So, for long term consumption, prefer Ceylon cinnamon.
What is the composition of cinnamon?
The nutritional composition for 100g of cinnamon:
•Energy: 266 kcal (13% Recommended Daily Allowance)
•Proteins: 3.96 g (8% of the RDI)
•Carbohydrates: 36.6 g (14% of the RDI)
•Fat: 1.88 g (3% of the RDI)
•Saturated fatty acid: 0.507 g
•Monounsaturated fatty acid: 0.369 g
•Polyunsaturated fatty acids (Omega 3, 6 and 9): 0.228 g
•Fiber: 43.5 g (174% of the RDI)
•Minerals :
•Magnesium: 60 mg (16% of the RDI)
•Phosphorus: 63 mg (9% of the RDI)
•Potassium: 454 mg (23% of the RDI)
•Calcium: 1080 mg (135% of the RDI)
•Manganese: 17.5 mg (875% of the RDI)
•Iron: 18.2 mg (130% of the RDI)
•Copper: 0.339 mg (34% of the RDI)
•Zinc: 1.89 mg (19% of the RDI)
•Selenium: 3.1 µg (6% of the RDI)
Vitamins :
•Vitamin A (Beta-Carotene): 134 µg (17% of the RDI)
•Vitamin E (tocopherol): 1.16 mg (10% of the RDI)
•Vitamin C (ascorbic acid): 11.9 mg (15% of the RDI)
•Vitamin B1 (thiamine): 0.0413 mg (4% of the RDI)
•Vitamin B2 (riboflavin): 0.074 mg (5% of the RDI)
•Vitamin B3 (PP niacin): 1.32 mg (8% of the RDI)
•Vitamin B5 (pantothenic acid): 0.358 mg (6% of the RDI)
•Vitamin B6 (pyridoxine): 0.189 mg (14% of the RDI)
•Vitamin B9 (folic acid): 38 µg (19% of the RDI)
Cinnamon is remarkable for its dietary fibre content and its antioxidant action. It is indeed one of the most antioxidant foods there is, 4th in the ranking of the most antioxidant foods, in particular by its content of Proanthocyanidins and Cinnamaldehyde.
These antioxidants protect the body’s cells from damage caused by free radicals and help prevent diseases associated with ageing.
For information, the TAC index for 2 g of cinnamon, which measures the antioxidant action, is 5 351 μmol, which is remarkable.
What are the health benefits of cinnamon?
Cinnamon mainly has antioxidant, antibacterial and anti-inflammatory properties. It is mainly used to stimulate the immune system, relieve digestive problems and naturally treat type 2 diabetes.
1. Action on the immune system
Cinnamon is ideal for treating all the ailments of winter: colds, coughs, flu and other viruses. Indeed, by its antioxidant properties, its high content of minerals and vitamins, it strengthens the immune system, has antiviral and antimicrobial properties.
How to make a remedy? Boil the equivalent of a cup of water, once boiling, stop the heating and put a heaped teaspoon of ground cinnamon to infuse for 5 minutes, covered.
For an even more effective remedy, add a dash of lemon juice, 1/2 teaspoon of powdered ginger, and sweeten with a little honey. Indeed, the combination of cinnamon, honey and lemon is one of the most beneficial combinations from a health point of view.
2. Action on the digestive system
Cinnamon has anti-inflammatory, antibacterial, anti-virus, anti-parasitic and antiseptic properties. It is, therefore, a portion of food that makes it possible to prevent, and even treat, infections and inflammations of the intestinal flora. Also, it stimulates gastric secretions.
Thus, cinnamon is ideal for calming heartburn, fighting against digestion problems and intestinal ailments (bloating, diarrhoea, indigestion, nausea, vomiting, stomach upsets, etc.).
Regarding viral or bacterial diarrhoea, cinnamon is very effective, see cinnamon against diarrhoea, particularly thanks to its powerful broad-spectrum antibacterial action.
How to make a remedy? Boil the equivalent of a cup of water, once boiling, stop the heating and put a heaped teaspoon of ground cinnamon to infuse for 5 minutes, covered. Sweeten with a little honey and drink after each meal.
3. Action against diabetes and cholesterol
It is certainly one of the most widespread uses of cinnamon, its effect on blood sugar and the level of “bad” cholesterol, used in Chinese and Indian medicine as part of the treatment of type 2 diabetes.
We have devoted a full article on the action of cinnamon on diabetes and cholesterol.
4. Anti-stress action
Cinnamon has relaxing properties, and with its sweet flavour, it is said to be comforting. Thus, it is advisable to consume it in cases of stress and anxiety to help calm down.
How to do? Boil the equivalent of a cup of water, once boiling, stop the heating and put a heaped teaspoon of ground cinnamon to infuse for 5 minutes, covered. Sweeten with a little honey.
5. Action on weight
Between its warming virtues, its digestive properties, its effect on blood sugar, and its appetite suppressant action, cinnamon is one of the spices most used in the context of a diet.
We have dedicated an article on how to use cinnamon in a diet, check it out to find out in detail why and how to use it.
6. Action on degenerative diseases and the brain
It is one of the most antioxidant foods there is, which would give cinnamon a preventive effect on certain degenerative diseases, such as Parkinson’s or Alzheimer’s disease.
It would be beneficial for the brain in general, it would increase the level of sodium benzoate in the brain, which makes it possible to repair and even create neurons, would stimulate brain activity, help eliminate nervous tension. All this makes cinnamon a stimulant of cognitive functions.
How to do? Put cinnamon on the menu, get into the habit of consuming it regularly in food.
7. Effect on headaches and migraine
It would be the warming virtues of cinnamon that would eliminate headaches and migraines due to exposure to the cold.
How to do? Mix cinnamon powder with water to form a paste, apply a thin layer on the forehead for 10-15 min.
8. Action on cancer
Many studies are being carried out on the effect of cinnamon on cancer, in particular thanks to the antioxidant effect of the spice. A study published by researchers from the US Department of Agriculture in Maryland, concludes that cinnamon reduces the proliferation of cancer cells in leukaemia and lymphoma.
This is by no means a cure, but a beneficial food.
9. Action against hair loss
Cinnamon is also used in cosmetics, in particular, to fight against the hair by strengthening the scale of the hair, thus reducing their fragility and therefore their loss. It also stimulates hair regrowth.
Incidentally, cinnamon is used to lighten the hair. Indeed, it contains an enzyme, natural peroxidase, which helps naturally lighten the hair. Your hair will take on a shade lighter than your natural shade, regardless of your hair colour. You will never go from brunette to blonde, but be sure to get an amazing result!
On top of all this, your hair will be nourished, shiny and radiant with beauty!
How to do? We have dedicated an article on cinnamon for hair in which you will find the appropriate recipe.
10. Effect on the skin
With its antimicrobial, antiseptic and anti-inflammatory properties, cinnamon helps prevent and treat acne, reduce pores, and have healthy, clean, and smooth skin.
How to do? Prepare a mask with 3 teaspoons of honey, 1 teaspoon of cinnamon, and 1/2 of nutmeg powder. Apply hot water to the face to open the pores, apply the mask to the face and leave on for about 15 minutes. Rinse thoroughly with lukewarm water and moisturize. To be done once a week.
11. Action on states of fatigue
Cinnamon is a stimulant that helps fight against fatigue. Also, its action on blood sugar stabilizes the sugar level in the blood, avoiding blood sugar spikes, it helps to avoid slumps during the day.
How to do? Consume cinnamon in all its forms, but if you feel tired, chew on a cinnamon stick to keep you awake. You can also add cinnamon to your coffee, a good way to consume cinnamon to fight against temporary tiredness.
12. Action on bad breath and oral health
One of the traditional uses of cinnamon is to treat toothache and act against bad breath. It is also found in many kinds of toothpaste.
With its anti-inflammatory, antibacterial, anti-parasitic and antiseptic properties, cinnamon helps to fight against all mouth aches: canker sores, gingivitis, pain, etc.
How to do? In traditional use, pieces of cinnamon are applied directly to the painful areas to calm the pain. Otherwise, a mixture of a teaspoon of cinnamon and a glass of water, can be used as a mouthwash and gargle against bad breath.
13. Action on the urge to smoke
Among its benefits, cinnamon is recognized as comforting. It has a relaxing, anti-stress and anti-anxiety action, appreciable effects for people who wish to quit smoking, who almost all find themselves in a fairly advanced state of irritability.
Plus, the naturally sweet flavour of cinnamon calms the compulsive cravings that often accompany quitting.
properties of cinnamon are however well known. Indeed, it has warming virtues that are often associated with a rise in libido. Also, it would stimulate the secretion of hormones.
15. Effect on breastfeeding
Cinnamon is a galactogenic spice, that is to say, it helps stimulate the secretion of breast milk in breastfeeding women.
16. Action against muscle pain
Cinnamon has relaxing and anti-inflammatory properties, so you can relieve sore muscles by massaging the painful area with a cinnamon-based preparation.
How to do? Mix a teaspoon of cinnamon powder with a tablespoon of honey and 2 tablespoons of lukewarm water. Use it as a massage oil.
Some beneficial associations
Here are the beneficial associations for:
Improve digestion: aloe vera, or turmeric, or star anise, ginger, mint.
Stimulate the immune system: lapacho, or nigella, or black garlic, or maca, etc.
Anti-fatigue stimulant: nettle leaves, or guarana, or powdered baobab, etc.
bad breath and oral health: cloves, or fennel, or cardamom, etc.
Help against stress: vanilla, or valerian, etc.
How to consume cinnamon?
Even if it is advisable to heat cinnamon to take advantage of its virtues, the important thing is to consume it regularly, whatever the way: in cooking, in infusion, with honey or even in the external application.
In the kitchen
Cinnamon is widely used in cooking, whether in salty or sweet cooking. In the West, whether in Europe and North America, it is mostly cooked in sweet dishes, while in the Maghreb and the East, it is used in savoury dishes.
For ideas, check out our cinnamon-based recipes.
Keep in mind, however, that in salty cooking, it is preferable to add the cinnamon powder at the end of cooking, because its sweet flavour will “caramelize” and bring bitterness to the dish. If you are using cinnamon sticks, you can use it anytime.
In infusion
My favourite use is the fastest and probably the most effective, especially if you want to combine cinnamon with other ingredients.
Boil the equivalent of a cup of water, once boiling, stop the heating and put a heaped teaspoon of ground cinnamon, or between 3 and 5 g of sticks, to infuse for 5 minutes, covered. You can add ingredients of your choice to this infusion.
It is also possible to infuse cinnamon in milk to prepare good cinnamon milk, a simple, delicious recipe, and a good way to enjoy the benefits of cinnamon while feasting.
In external application
Whether it is for the skin, for the hair, or in massage, we can use cinnamon externally, there are many ways to do this, for example:
Mix ground cinnamon with a little water until you obtain a cinnamon paste that you will apply to the area to be treated, for example on damp hair for at least 5 hours, or on the skin for 15 minutes, before rinse thoroughly
Mix a tablespoon of ground cinnamon with 4 tablespoons of honey and a tablespoon of argan oil. Apply to skin or hair
For hair, you can add cinnamon powder to your conditioner before applying it
Cinnamon associated with honey
This is one of the most beautiful associations there is, both for taste and virtues for health.
We have devoted an article dedicated to the recipe and the virtues of honey with cinnamon, consult it to find out more.
As a replacement for sugar
Use cinnamon powder to sweeten your teas, infusions, coffees, white cheeses, yoghurts, in short: all your sweet preparations. If you’re not completely replacing sugar, adding cinnamon will at least reduce the amount of sugar.
Cinnamon to breathe
This is a tip for dieters who suffer from sweet cravings. Indeed, it is enough to smell the cinnamon for it to have an appetite suppressant effect, in any case on the sweet desires.
In a spice jar, put a vanilla bean, a little citrus zest (orange, grapefruit, etc.), and of course, cinnamon, ideally crushed. If you have a craving, inhale the mixture for a good minute.
In capsules or essential oils
There are capsules and essential oil of cinnamon if you want to take advantage of the properties of cinnamon as well, refer to the instructions for use.
Contraindications and side effects of Cinnamon
As already specified, if you opt for Chinese cinnamon, in high doses, it will be toxic for the liver, unlike the Ceylon cinnamon that we recommend.
Consult the dangers and side effects of cinnamon to learn more about the contraindications associated with consuming cinnamon.
As a precautionary principle, cinnamon is not recommended for pregnant women, nursing mothers, babies under 6 months (see cinnamon and children ) and people with hypertension or with high blood pressure values.
At high doses, and in prolonged external use, cinnamon can be dermocaustic and can therefore cause burns. It is also strongly advised not to use it on sensitive parts of the skin, such as the lips.
Still in overdose, cinnamon can cause nausea, headaches, and heart palpitations.
Cinnamon contains coumarin, a blood thinner, taking cinnamon and another blood thinner, natural or medicated, is dangerous. Similarly, cinnamon should not be taken in parallel with a drug prescribed for cardiovascular disease, to stabilize diabetes, or against ulcers.
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