Cinnamon, with its warm and sweet aroma, is a popular spice known for its numerous health benefits. However, it’s essential to consume cinnamon properly to avoid any health risks. Here’s what you need to know about safe cinnamon consumption.
The Risks of Consuming Cinnamon Incorrectly
Excessive Consumption of Cassia Cinnamon
Cassia cinnamon, the most common variety found in stores, contains a significant amount of coumarin. Consuming large amounts of coumarin can lead to liver damage, an increased risk of cancer, memory loss, and cognitive decline in extreme cases.
Inhaling Cinnamon Powder
Attempting the “cinnamon challenge,” where you swallow a spoonful of dry cinnamon powder without drinking water, can be dangerous. It can cause the cinnamon to enter your lungs, resulting in coughing, choking, and even potentially lead to pneumonia or lung inflammation.
Safe Ways to Enjoy Cinnamon
To safely enjoy the benefits of cinnamon, here are some recommendations:
Choose Ceylon Cinnamon
Ceylon cinnamon, also known as “true cinnamon,” contains lower levels of coumarin compared to Cassia cinnamon. Opting for Ceylon cinnamon when using cinnamon frequently or in large amounts in your recipes can help mitigate any potential risks.
Moderate Your Intake
To avoid the potential risks associated with excessive coumarin intake, it’s wise to consume cinnamon in moderation. The European Food Safety Authority recommends an upper limit of 0.1 mg of coumarin per kilogram of body weight per day. Therefore, most adults should not consume more than one teaspoon of Cassia cinnamon daily to reduce health risks.
Use Cinnamon in Cooking and Baking
Incorporating cinnamon into your recipes is a safe and enjoyable way to experience its flavors and benefits. Adding cinnamon to dishes where it can be mixed with other ingredients and cooked, such as oatmeal, pastries, or coffee and tea, not only enhances the taste but also ensures its safe consumption.
Consult a Doctor before Taking Cinnamon Supplements
If you’re considering taking cinnamon supplements, especially in high doses, it’s crucial to consult with a healthcare provider first. They can provide guidance based on your health profile and individual needs.
Conclusion
Cinnamon can be a healthy and delicious addition to your diet when consumed correctly. By selecting the right type of cinnamon, enjoying it in moderation, using it in your cooking and baking, and seeking professional advice for supplements, you can safely reap its benefits without any risks. Remember to embrace spices as a balancing and health-conscious component of your diet.
