Cinnamon
Overview
Cinnamon is a spice containing bioactive polyphenols and compounds that support glycemic control, insulin sensitivity, and cognitive function, relevant for ADHD metabolic dysregulation. Cinnamon is extremely high in polyphenols, with procyanidins being a major component, and cinnamaldehyde as the key aromatic compound that contributes to its characteristic flavor and many health benefits.
Food Context
Synergies
- Part of glucose regulation strategy
Preparation
- Can be used in culinary amounts or therapeutic doses
- Ceylon cinnamon preferred over cassia for lower coumarin
- Supports insulin sensitivity
Essential Amino Acid Profile
Cinnamon contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
2 recipes containing this food
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 253 kcal | — |
| Protein | 7.1 g | — |
| Total fat | 5.3 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 44.4 g | — |
| Fibre | 3.5 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.5 mg | 14.1% |
| Zinc | 0.5 mg | 4.5% |
| Magnesium | 11 mg | 2.6% |
| Selenium | 12.3 µg | 22.4% |
| Calcium | 71 mg | 7.1% |
| Potassium | 74 mg | 2.2% |
| Choline | 2.7 mg | 0.5% |
| Folate | 56 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 1.6% |
Nutrient & Bioactive Table (per 100 g dry ground cinnamon)
| Compound / Nutrient | Approx Amount / 100 g | Notes / References |
|---|---|---|
| Calories | ~247 kcal | Common nutrition data |
| Total Carbohydrate | ~80 g | Majority is fiber |
| Dietary Fiber | ~53 g | Very high fiber content |
| Protein | ~4 g | Minimal protein |
| Fat | ~1 g | Minimal fat |
| Calcium | ~1002 mg | ~77% DV equivalent |
| Iron | ~8.3 mg | ~46% DV |
| Magnesium | ~60 mg | ~14% DV |
| Manganese | ~17.5 mg | ~759% DV |
| Copper | ~0.3 mg | ~38% DV |
| Potassium | ~431 mg | ~11% DV |
| Zinc | ~1.8 mg | ~13% DV |
| Polyphenols (total) | ~~9,000+ mg (est.) | Cinnamon bark is extremely high in polyphenols; procyanidins ~8108 mg/100 g reported for bark |
| Cinnamaldehyde (key aromatic) | Not in standard nutrition tables | Major volatile compound; most cinnamon essential oils ~60–80% cinnamaldehyde |
| Cinnamic acid | Not in standard tables | Present in bark and extracts; requires analytical quantification |
| Procyanidins (Type A & B) | Not in standard tables | High levels of proanthocyanidins (polymerised flavonoids) reported in bark |
| Coumarin | Variable (species dependent) | Cassia: ~1.7–9.3 mg/g (so ~1700–9300 mg/100 g) very high vs Ceylon: ~0.005–0.09 mg/g very low |
| Volatile oils (e.g., eugenol, linalool, caryophyllene) | Not in standard tables | Present but vary widely; typically quantified via essential oil analysis |
Notes on Interpretation: Polyphenol estimates indicate cinnamon is extremely high in phenolic compounds, often cited as one of the highest among common spices. Bioactives like cinnamaldehyde and procyanidins are not part of standard nutrition databases and require analytical chemistry studies for quantification. Coumarin content is especially high in Cassia cinnamon, which matters for toxicity limits. Ceylon cinnamon has far lower coumarin.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Cinnamaldehyde
Key aromatic compound in cinnamon; supports glycemic control and insulin sensitivity
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
- Cinnamon: Glycemic control, insulin sensitivity, cognition - 1–3 g/day cassia or Ceylon cinnamon powder
- Glucose Regulation: Low-GI carbs, vinegar, berberine, cinnamon, protein + fibre pairing, meal sequencing (veg → protein → carb)