Cinnamon, a popular spice known for its warm, sweet aroma and numerous health benefits, can pose health risks if not consumed properly. Here’s what you need to know about unsafe cinnamon consumption and how to enjoy it safely.
The Risks of Consuming Cinnamon Incorrectly:
- Excessive Consumption of Cassia Cinnamon: Cassia cinnamon, the most common variety found in stores, contains significant amounts of coumarin. When consumed in large amounts, coumarin can lead to liver damage and increase the risk of cancer. High intake has also been linked to memory loss and cognitive decline in extreme cases.
- Inhaling Cinnamon Powder: The “cinnamon challenge,” a dangerous internet trend, involves trying to swallow a spoonful of dry cinnamon powder in under 60 seconds without drinking water. Attempting this can cause cinnamon to enter the lungs, leading to coughing, choking, and even a risk of pneumonia or lung inflammation.
Safe Ways to Enjoy Cinnamon:
- Choose Ceylon Cinnamon: Often referred to as “true cinnamon,” Ceylon cinnamon contains much lower levels of coumarin compared to Cassia cinnamon. Opt for Ceylon cinnamon if you use cinnamon frequently or in large amounts in your recipes.
- 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. For most adults, this means that consuming more than one teaspoon of Cassia cinnamon daily could pose health risks.
- Use Cinnamon in Cooking and Baking: Incorporating cinnamon into your recipes is a safe way to enjoy it. Adding it to dishes where cinnamon can be mixed with other ingredients and cooked is a great way to mitigate any health risks. For example, adding cinnamon to your oatmeal, baking it into pastries, or sprinkling it over coffee or tea is not only safe but also enhances flavor.
- Avoid Cinnamon Supplements Without Consulting a Doctor: If you’re considering taking cinnamon supplements, particularly in high doses, it’s essential to consult with a healthcare provider first. They can provide guidance based on your health profile and needs.
Conclusion: Cinnamon can be a healthy and delicious addition to your diet when used correctly. By choosing the right type of cinnamon and consuming it in moderation, you can safely enjoy its benefits without risk. Always remember to use spices to enhance your diet in a balanced and health-conscious way.
