Ceylon Cinnamon

• English:  true cinnamon
• Spanish:  canela de Ceilán, canela verdadera
• Portuguese:  canela do Ceilão, canela verdadeira
• French:  cannelle de Ceylan, vraie cannelle
• Italian:  cannella di Ceylon, vera cannella
• German: Ceylon-Zimt, echter Zimt
• Dutch:  Ceylon kaneel, echte kaneel
• Czech:  Cejlonská skořice, pravá skořice
• Hungarian:  Ceylon fahéj, valódi fahéj
• Greek: kanela Keϋlánis, alithini kanela
• Danish:  Ceylon kanel, ægte kanel
• Norwegian:  Ceylon kanel, ekte kanel
• Swedish:  Ceylonkanel, äkta kanel
• Finnish:  Ceyloninkaneli, aito kaneli
• Polish:  cynamon Cejloński, prawdziwy cynamon
• Turkish:  Seylan tarçını, gerçek tarçın
• Hebrew:  kinamon Tzeyloni, kinamon amiti
• Arabic:  qirfah Saylan, qirfah haqīqiyyah
• Persian/ Farsi:  dārchīn Seylān, dārchīn vāqe'ī
• Swahili:  mdalasini wa Ceylon, mdalasini halisi
• Russian:  Tseylonskaya koritsa, nastoyashchaya koritsa
• India
  • Bengali:  Silon darucini, āsala dārucini
  • Hindi:  Seelon daalchini, asli daalchini
  • Gujarati:  Silon taj, asali taj
  • Marathi:  Silon daalchini, khari daalchini
  • Sanskrit:  tvakpatra (cinnamon in general)
  • Tamil:  ilaṅkai lavaṅgapaṭṭai, uṇmaiyāṉa lavaṅgapaṭṭai
• Sri Lanka (Sinhala):  Seelon kurundu, satya kurundu
• Burmese:  Ceylon kyaw kya, aman kyaw kya
• Thai:  opchoei Langka, opchoei thae
• Cambodia (Khmer):  dara Ceylon, dara pith
• Vietnamese:  quế Ceylon, quế thật
• Malay:  kayu manis Ceylon, kayu manis asli
• Indonesian:  kayu manis Ceylon, kayu manis sejati
• Filipino:  kanela ng Ceylon, tunay na kanela
• China
  • Mandarin:  Xīlán ròuguì, zhēnzhèng de ròuguì
  • Cantonese:  Sik laahn yuhkgwai, zan zing ge juk gwai
• Korean:  Sillon gyeppi, jinjja gyeppi
• Japanese:  Seiron shinamon, honmono no shinamon

The USDA doesn't differentiate between Ceylon and cassia cinnamon, so here are the nutrition facts for "cinnamon."

Source:  USDA FoodData Central

Daily Value % based on a 2,000 calorie diet

Ceylon cinnamon is renowned the world over for its delicate sweetness and spice. It stands out as “true cinnamon” when compared to its more potent and less refined cassia cousins due to its unique chemical composition. The main difference is in the concentrations of three compounds, and that difference is vast:

• Cinnamaldehyde:  Cassia cinnamon has a much higher concentration of cinnamaldehyde (30-45% more, or up to 95% of its essential oil). This compound is responsible for cinnamon's characteristic flavor and aroma. This makes cassia more pungent and simple than Ceylon since the vast majority of its flavor and aroma is coming from one compound.
• Eugenol:  Ceylon cinnamon has a higher concentration of eugenol (15-20% of its essential oil vs. 0.5-5% in cassia). This compound, also found in cloves and allspice, is associated with cinnamon's warm, spicy notes. The higher level of eugenol in the Ceylon species gives it a more complex flavor.
• Coumarin:  Cassia cinnamon contains a significantly higher amount of coumarin (250 times more, or 1% of its essential oil). This compound can be toxic to the liver in high doses. Ceylon cinnamon has very low levels of coumarin (~0.004%), making it a safer option for regular consumption. Coumarin also has a blood thinning effect, so large doses of cassia can be dangerous for those already on blood thinners.

Cassia thus has a stronger, spicier, more bitter flavor that is woodier and more camphoraceous. Ceylon cinnamon is milder, sweeter, and more delicate with noticeable citrus and floral notes.

Here is a breakdown of Ceylon cinnamon's primary chemical composition, highlighting each compound's culinary and medicinal properties:

Aroma & Flavor Compounds

• Cinnamaldehyde
  • Culinary:  The primary compound in Ceylon cinnamon (50-65% of its essential oil), responsible for the sweet, warm, and spicy scent we associate with cinnamon. 
  • Medicinal:  Potent anti-inflammatory, antimicrobial, and antifungal properties. Blood sugar regulating effects.
• Eugenol
  • Culinary:  Contributes a warm, spicy, and clove-like note. 
  • Medicinal:  Potent antioxidant, anti-inflammatory, and antimicrobial properties. 
• Linalool
  • Culinary:  Adds a floral, slightly sweet aroma with hints of lavender and citrus.
  • Medicinal:  Potent anti-inflammatory and antimicrobial properties. Antioxidant and anti-anxiety potential. Often used in aromatherapy for stress reduction. 
• Cinnamic Acid
  • Culinary:  Contributes to the spicy and slightly sweet taste of cinnamon.
  • Medicinal:   Antioxidant and antimicrobial potential. 
• Benzyl Benzoate
  • Culinary:  Contributes to the sweet and balsamic nuances of cinnamon’s aroma.
  • Medicinal:  Antioxidant and antimicrobial properties. Also used in the treatment of scabies and lice.
• Other Terpenes
  • Culinary:  Ceylon cinnamon contains various other terpenes, including β-caryophyllene, which adds a woody, spicy note, and eucalyptol, which adds a fresh, camphor-like aroma.
  • Medicinal:  Antioxidant and anti-inflammatory potential.

Other Phytochemicals

• Tannins
  • Culinary:  Contribute a subtle astringency to the flavor.
  • Medicinal:  Potent antioxidant with antimicrobial effects. 
• Flavonoids (quercetin, kaempferol)
  • Culinary:  Minor contributors to the subtle bitterness and astringency of the overall flavor profile. 
  • Medicinal:  Potent antioxidants and anti-inflammatory properties.
• Mucilage
  • Culinary:  Contributes to the texture of cinnamon, particularly when used in powdered form.
  • Medicinal:  Helps soothe the digestive tract.

Notes

• Since the macronutrients (fats, carbohydrates, proteins) and micronutrients (vitamins, minerals) are listed in the nutrition facts above, this section focuses on the compounds most responsible for a spice or herb's unique culinary and medicinal properties.
• Keep in mind that chemical composition can vary, mainly in proportion and concentration, but it is possible for certain compounds to be entirely absent. In fact, these variations are the reason for differences in quality. This is why spices are typically graded by measuring the levels of key compounds that directly contribute to aroma, flavor, and color.
• Composition variation (and hence, quality) is affected by plant part, variety/ cultivar, age/ freshness/ ripeness, region, terroir, environmental stressors, potential adulteration, and the techniques deployed throughout the following processes: cultivation, harvesting, processing (drying, curing), shipping, storage, and preparation (grinding, grating, infusing, roasting). A magnificent spice is thus a celebration of a complex journey, shaped by natural forces and human ingenuity.

Ceylon cinnamon has been revered for its medicinal properties for millennia. Its chemical composition, including the unique compound cinnamaldehyde, holds the keys to its health benefits. It's important to note that in comparison to cassia cinnamon, Ceylon is richer in antioxidants and is much safer due to its significantly lower coumarin content (250x less). Coumarin can be toxic in high doses, which is why Ceylon is always recommended for long-term, high-dose consumption. Here is an overview of some of the most promising areas of Ceylon cinnamon’s medicinal potential:

• Blood Sugar Regulation
  • One of the most well-documented benefits of Ceylon cinnamon is its ability to regulate blood sugar levels. Numerous studies suggest that it's active compounds can play a role in enhancing insulin sensitivity and increasing glucose uptake by cells. While more research is needed, these findings suggest that Ceylon cinnamon could be a valuable tool in managing diabetes and metabolic syndrome.
• Antioxidant and Anti-inflammatory Properties
  • Ceylon cinnamon is packed with antioxidants, such as polyphenols (like cinnamic acid) and tannins, which help protect the body from oxidative stress, a major contributor to chronic diseases. Ceylon cinnamon contains several compounds with powerful anti-inflammatory properties as well.
• Cardiovascular Health
  • Ceylon cinnamon has been shown to have several properties that benefit heart health. It can help lower bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL). Additionally, its anti-inflammatory and antioxidant properties can help protect the heart and blood vessels from damage. 
• Antimicrobial Activity 
  • Ceylon cinnamon essential oil and its active compounds, such as cinnamaldehyde, have demonstrated broad-spectrum antimicrobial activity against various bacterial, fungal, and viral infections. This makes it a valuable component of natural remedies for conditions such as the common cold, flu, and certain skin infections.
• Digestive Health
  • Ceylon cinnamon can support digestive health by stimulating the production of digestive enzymes and alleviating nausea. Its antimicrobial properties also help promote a healthy balance of gut flora.
• Weight Management
  • Ceylon cinnamon may aid in weight management by helping to regulate blood sugar levels and improve insulin sensitivity, which in turn reduce cravings and overeating. Its ability to enhance metabolic function can also support weight loss efforts.
• Brain Health
  • Emerging research indicates that Ceylon cinnamon may have properties that benefit cognitive function. Not only can it reduce inflammation and oxidative stress in the brain, it may also help reduce the accumulation of tau proteins and amyloid plaques, which are associated with neurodegenerative diseases like Alzheimer's and Parkinson's.
• Oral Health
  • The antimicrobial properties of Ceylon cinnamon can also benefit oral health. It can help reduce bad breath, prevent cavities, and combat oral infections by inhibiting the growth of harmful bacteria in the mouth.
• Cancer Prevention
  • More recent research also shows that Ceylon cinnamon may have anticancer properties. 

Important Considerations

• Most Research is Preliminary:  While research is promising, more extensive human clinical trials are needed to definitively confirm the efficacy and safety of ceylon cinnamon's medicinal properties. 
• Dosage Matters:  Researchers commonly use concentrated extracts, so keep in mind that standard dietary consumption may not yield the same results. More studies are required to establish proper dosages and administration methods.
• Medication Interaction:  Ceylon cinnamon should not be considered a replacement for conventional medical treatments, and while it is generally safe for most people, it is critical to exercise moderation and consider potential interactions with other medications. 
• Disclaimer:  Consult healthcare professionals before using spices and herbs for medicinal purposes. 

While treasured primarily in the culinary world, cinnamon has some other popular use cases:

• Fragrances and Aromatherapy
  • Cinnamon is a famous addition to perfumes, candles, and other scented products. The warm, comforting aroma of cinnamon oil is also used in aromatherapy for its ability to reduce stress and anxiety. 
• Air Fresheners
  • Cinnamon's pleasant aroma and antimicrobial properties make it a popular ingredient in natural air fresheners. It can help neutralize odors and reduce airborne bacteria, which improves indoor air quality. It’s also commonly used in potpourri blends to create a pleasant and inviting scent for living spaces.
• Cosmetics
  • Cinnamon extract is sometimes used in skincare products for its potential anti-inflammatory and antimicrobial properties. 
• Oral Care
  • Cinnamon oil is sometimes used in toothpaste and mouthwash for its pleasant flavor and antimicrobial effects. 

Disclaimer:  While cinnamon shows promise in these areas, it's important to manage expectations. Its effectiveness may be limited compared to commercial alternatives.

Cassia cinnamon, with its warm, sweet, and pungent flavor, is a popular spice in many cuisines. However, if you're looking to avoid its high coumarin content or simply don't have it on hand, there are several substitutes that can offer similar flavors, albeit with some variations.

• Ceylon Cinnamon
  • This is the most ideal substitute for cassia cinnamon, as it shares a similar flavor profile but with a more delicate and complex aroma. It also has a significantly lower coumarin content, making it a safer option for regular consumption. It is less potent, so you can use up to twice as much Ceylon as cassia. 
• Allspice
  • Allspice, with its combination of cinnamon, cloves, and nutmeg flavors, can be a good substitute for cassia cinnamon in baked goods and desserts, where its warm spice notes complement the sweetness of other ingredients. However, it has a more complex flavor profile than cassia cinnamon and may not be suitable for all recipes. Start with half the amount and adjust to taste. 
• Cloves + Allspice 
  • Ground cloves or a combination of cloves and allspice can be used to replicate the more pungent aspects of cassia cinnamon. Use a smaller amount than cassia cinnamon, as these spices are more potent. 
• Nutmeg
  • Nutmeg has a warm, sweet, and slightly nutty flavor that can be used in combination with other spices to create a cinnamon-like effect. However, it lacks the pungency of cassia cinnamon. 
• Cardamom
  • Cardamom has a warm, aromatic flavor with hints of citrus and eucalyptus. While not a direct substitute, it can add a similar warmth and complexity to dishes.

Notes

• Incomplete Substitution:  All spices and herbs are too complex to match exactly, so it's crucial to consider the specific characteristics you aim to replicate, such as certain aspects of its flavor, aroma, texture, or color.
• Quantity Adjustment:  Start with a small amount of the substitute and adjust to taste, as it won't be a perfect 1:1 exchange for the original's flavor or potency.
• Context:  Consider the dish you're making and how the substitute's entire flavor profile will merge with other ingredients. Each alternative brings its own properties that will influence the final dish differently.
• Experimentation:  Playing with substitutions is a great opportunity to explore how tastes and aromas interact. If you approach it with an open mind, you may really enjoy the process of fusing new flavors, and make some amazing discoveries along the way.

Ceylon cinnamon is “true cinnamon,” the cinnamon that cinnamon is supposed to taste like. With its delicate and complex sweet warmth, it is prized for being the essence of the “cinnamon” spice. But throughout history it's also been more than that - a symbol of luxury and power. To understand it properly, we must travel to the lush, tropical island of Sri Lanka, or as it was once called, Ceylon. Just off the southeastern tip of India, Sri Lanka and its indigenous peoples nurtured the true cinnamon tree for thousands of years before it became well-known to the outside world. 

Unlike cassia cinnamon (a more robust and simple spice native to Southeast Asia), which was widely available and known in ancient Egypt and other parts of the Near East, Ceylon cinnamon remained relatively obscure for much of its early history. It wasn't until small-scale trade networks began to reach Sri Lanka that Ceylon cinnamon started to be introduced to other parts of the world. Even then, it was often confused with cassia, with both being traded under the general term "cinnamon."

Arab traders, who controlled the sea routes to India and beyond, played a crucial role in marketing Ceylon cinnamon in Europe as the world's highest-quality cinnamon. They kept the spice's true source a closely guarded secret, weaving elaborate tales of giant birds and dangerous serpents to protect their monopoly. During the Middle Ages, demand soared. Its delicate flavor and warm aroma made it a prized ingredient in both sweet and savory dishes, from spiced meats and stews to cakes, cookies, and wines. The spice's rarity and exotic origins enhanced its status to a symbol of wealth among the European elite. It was often gifted between nobility and royalty and used in religious ceremonies. 

The quest to seize control of the highly profitable Ceylon cinnamon trade drove European powers to find Sri Lanka. In the 16th century, the Portuguese became the first Europeans to step foot on the verdant, drop-shaped island. They built fortresses, established colonies and plantations, and coerced the local population into harvesting cinnamon under harsh conditions. However, their reign was short-lived, as the Dutch East India Company soon took over. They implemented more systematic and sustainable methods of cultivation and harvesting, establishing an extensive monopoly that lasted for over a century. 

The Dutch, in turn, were eventually ousted by the British in the late 18th century, who dominated the Ceylon cinnamon trade until Sri Lanka gained independence in 1948. During this period, cultivation spread to other tropical regions, including the Seychelles and Madagascar, but Sri Lanka remained the world’s primary source of the best cinnamon. However, the increasing availability of cassia cinnamon, which was cheaper and easier to cultivate, led to a decline in the dominance of Ceylon cinnamon in the global market.

While it is no longer as rare or expensive as it once was, recent interest in natural and organic foods has sparked a renewed appreciation for this special spice. Chefs, food enthusiasts, and health-conscious consumers seek out true cinnamon for its superior quality and delicate, complex flavor profile. It is also often preferred over cassia due to its lower coumarin content, making it a less risky choice health-wise for regular consumption. To this day, Sri Lanka not only remains the leading producer of Ceylon cinnamon, but has also regained full control over its cultivation and trade, ensuring that this prized spice remains in the hands of its original guardians.