Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is still used daily in many cultures because of the widespread cinnamon benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.
肉桂是一种强大的香料，在世界各地已经药用了数千年。由于肉桂的广泛益处，它仍然在许多文化中每天都在使用，更不用说它独特的甜味、温热的味道以及在食谱中使用的方便性了。
Interestingly enough, researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels. It also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.
有趣的是，研究人员发现，就其抗氧化水平而言，这种香料在世界上26种最受欢迎的草药和香料中排名第一。它还拥有广泛的其他健康益处，包括抗菌、抗真菌和抗糖尿病特性。
Cinnamon is actually made from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This bark contains several special compounds that are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.
肉桂实际上是由肉桂的树皮(或锡兰肉桂)做的。这种树皮含有几种化合物，包括肉桂醛、肉桂酸和肉桂酸，使其具有许多促进健康的特性。
Why is it good for you, and how can you add it to your diet? Let’s take a closer look at what you need to know about this potent spice.
为什么它对你有好处？你怎么能把它添加到你的饮食中？对于这种强有力的香料，让我们来仔细了解一下你需要知道什么。
Health Benefits
对健康的好处
As one of the oldest spices in the world, cinnamon has long been used for its healing properties as a staple in many forms of holistic and traditional medicine. Here are some of the top benefits of this spice.
肉桂是世界上最古老的香料之一，长期以来，它被用作整体和传统医学的主要原料，以治疗疾病。以下是这种香料的一些主要好处。
1. High in Antioxidants
1. 富含抗氧化剂
Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. In fact, researchers have identified at least 41 different protective compounds found within the spice to date.
肉桂富含多种保护性抗氧化剂，可以减少自由基的损害，减缓衰老过程。事实上，到目前为止，研究人员已经在这种香料中发现了至少41种不同的保护化合物。
According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices. It has been shown to have greater antioxidant power than commonly consumed herbs like thyme, garlic and rosemary.
根据用于测量不同食物中抗氧化剂浓度的ORAC标准，肉桂在所有食物、药草和香料中排名第七。研究表明，它比百里香、大蒜和迷迭香等常见草本植物具有更强的抗氧化能力。
Cinnamon health benefits are attributed to its content of a few specific types of antioxidants, including polyphenols, phenolic acid and flavonoids. These compounds work to fight oxidative stress in the body and have been found to aid in the prevention of chronic disease.
肉桂有益健康是因为它含有几种特定类型的抗氧化剂，包括多酚、酚酸和类黄酮。这些化合物可以对抗体内的氧化应激，并被发现有助于预防慢性疾病。
The different antioxidants present in the spice help neutralize harmful free radicals in the body and prevent oxidative stress. It also helps limit nitric oxide buildup in the blood and prevents fat peroxidation, both of which can increase the risk of brain disorders, cancer, heart disease and other chronic conditions.
香料中不同的抗氧化剂有助于中和体内有害的自由基，防止氧化应激。它还有助于限制血液中一氧化氮的积累、防止脂肪过氧化，这两者都会增加大脑疾病、癌症、心脏病和其他慢性疾病的风险。
2. Relieves Inflammation
2. 减轻炎症反应
The antioxidants in cinnamon can help relieve inflammation, which may help lower the risk of heart disease, cancer, cognitive decline and more. Researchers have identified many different types of flavonoids in the spice, all of which are highly effective at fighting dangerous inflammation levels throughout the body.
肉桂中的抗氧化剂可以帮助缓解炎症，这可能有助于降低心脏病、癌症、认知能力减退等疾病的风险。研究人员在这种香料中发现了许多不同类型的类黄酮，它们都能有效对抗全身危险的炎症水平。
Because this powerful spice lowers swelling and prevents inflammation, it can also be beneficial in pain management. In fact, studies show that it helps reduce muscle soreness, decrease menstrual pain, lessen the severity of allergic reactions and relieve other age-related symptoms of pain as well.
因为这种强大的香料可以消肿和防止炎症，它也可对止痛治疗有益。事实上，研究表明它有助于减轻肌肉酸痛、减少月经疼痛、减轻过敏反应的严重程度，以及减轻其他与年龄相关的疼痛症状。
3. Protects Heart Health
3.保护心脏健康
Studies show that one of the top cinnamon health benefits is its ability to improve heart health. In fact, it has been shown to reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure to keep your heart healthy and strong.
研究表明，肉桂最大的健康益处之一，是它能改善心脏健康。事实上，它已经被证明可以降低几种最常见的心脏病风险因素，包括高胆固醇水平、高甘油三酯水平和高血压，以保持心脏健康、强壮。
It has also been found to reduce high blood pressure, which is another risk factor for heart disease or a stroke.
研究还发现，它还能降低高血压，而高血压是心脏病或中风的另一个危险因素。
Research shows that it is a helpful blood coagulant and can stop excess bleeding by helping the body to form blood clots. Cinnamon also increases circulation and improves tissue repair, which may be especially helpful for regenerating heart tissue in order to help fight heart attacks, heart disease and stroke.
研究表明，它是一种有益的血液凝血剂，可以通过帮助身体形成血凝块，来阻止过多的出血。肉桂还能促进血液循环、改善组织修复，这可能对心脏组织的再生特别有帮助，以帮助对抗心脏病发作、心脏病和中风。
4. Stabilizes Blood Sugar
4. 稳定血糖
Cinnamon is well-known for its anti-diabetic effects, which is why it’s considered one of the best foods for diabetics. Research indicates that it can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced.
肉桂因其抗糖尿病作用而闻名，这就是为什么它被认为是糖尿病患者的最佳食物之一。研究表明，它可以降低血糖水平，提高对激素胰岛素的敏感性，胰岛素帮助将糖分从血液运输到组织，以保持血糖水平平衡。
Studies suggest that cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal. For this reason, researchers believe that people with type 2 diabetes may experience significant positive effects on blood sugar markers by supplementing with cinnamon extract.
研究表明，肉桂可以帮助糖尿病人阻碍几种消化酶的活动，减缓食用高碳水化合物后血液中糖的吸收。因此，研究人员认为，2型糖尿病患者可以通过补充肉桂提取物，从而对血糖指标产生显著的积极影响。
5. Preserves Brain Function
5. 保持大脑功能
Because it is rich in antioxidants, research shows that this spice may boost brain function and can help defend against the development of neurological disorders, such as Parkinson’s and Alzheimer’s disease.
因为它富含抗氧化剂，研究表明这种香料可以促进大脑功能，并有助于抵抗神经系统疾病的发展，如帕金森氏症和阿尔茨海默氏症。
Although human studies are lacking, in vitro studies show that cinnamon helps block the buildup of a specific protein in the brain to reduce the risk of Alzheimer’s disease. It’s also been shown to protect neurons against oxidative stress to reduce the risk of inflammation and cell damage in animal models, which can help preserve brain function and prevent cognitive decline.
虽然还缺乏人体研究，但体外研究表明，肉桂有助于阻止大脑中一种特定蛋白质的积累，从而降低患老年痴呆症的风险。在动物模型中，它还被证明可以保护神经元免受氧化应激的影响，从而降低炎症和细胞损伤的风险，这有助于保持大脑功能，防止认知力下降。
6. May Help Lower Cancer Risk
6. 有助于降低癌症风险
Because of its antioxidant abilities, cinnamon may protect against DNA damage, cell mutation and cancerous tumor growth. Studies have revealed that the health benefits of cinnamon come from a compound called cinnamaldehyde, which can inhibit tumor growth and protect DNA against damage while also killing off cancer cells.
由于其抗氧化能力，肉桂可以防范DNA损伤，细胞突变和肿瘤生长。研究表明，肉桂的健康益处来自于一种叫做肉桂醛的化合物，它可以抑制肿瘤生长，保护DNA不受损害，同时还能杀死癌细胞。
This is especially true in the colon. Studies show that it can improve the health of the colon, which could reduce the risk of colon cancer.
在结肠中尤其如此。研究表明，它可以改善结肠的健康状况，从而降低患结肠癌的风险。
Cinnamon is now being investigated as a natural cancer-fighting food because of its strong antioxidant abilities and may be a useful supplement for those at a higher risk of cancer.
肉桂现在正被研究作为一种天然的抗癌食品，因为它具有强大的抗氧化能力，对那些有较高癌症风险的人来说，可能是一种有益的补充剂。
7. Fights Infections and Viruses
7. 对抗感染和病毒
There are many potential benefits of cinnamon when it comes to defending the body from illness. It contains natural antimicrobial, antibiotic, antifungal and antiviral properties, and its essential oils contain powerful immune-boosting compounds as well.
肉桂在保护身体免受疾病侵袭方面有很多潜在的好处。它含有天然的抗菌、抗生素、抗真菌和抗病毒特性，它的精油也含有强大的免疫增强化合物。
For this reason, it is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon oil, in particular, can also protect against bacterial infections, which can cause conditions like the common cold, strep throat and pneumonia.
因此，在许多文化中，它被用作帮助对抗有害的感染和病毒的天然疗法。尤其是肉桂油，还可以预防细菌感染。细菌感染会导致普通感冒、链球菌性咽喉炎和肺炎。
8. Optimizes Oral Hygiene
8. 优化口腔卫生
Research shows that cinnamon benefits oral hygiene and could protect against certain strains of bacteria that cause bad breath, tooth decay, cavities and mouth infections. The essential oils from cinnamon possess potent antibacterial properties and can be used to naturally combat bacteria in the mouth, acting as a natural mouthwash.
研究表明，肉桂有利于口腔卫生，可以防止某些细菌导致的口气、蛀牙、龋齿和口腔感染。肉桂精油具有强大的抗菌性能，可以作为一种天然漱口水，对抗口腔细菌。
Similar to peppermint, one of the health benefits of cinnamon is that it can also be used as a natural flavoring agent in chewing gums due to its refreshing taste. Because it removes oral bacteria, the spice has the ability to fight bad breath without adding any chemicals to the body.
与薄荷相似，由于其清新的味道，肉桂的健康益处之一，是它还可以作为口香糖中的天然调味剂。因为它可以去除口腔细菌，这种香料可以在不向身体添加任何化学物质的情况下对抗口臭。
Because of this, it has also been traditionally used as tooth powder and a natural remedy for toothaches, dental problems and mouth sores.
正因为如此，它也被传统上用作牙粉和治疗牙痛、牙齿问题和口腔溃疡的天然药物。
9. Prevents Candida
9. 防止假丝酵母
Research suggests that the powerful antifungal properties in cinnamon could be effective in treating and preventing candida overgrowth in the digestive tract. It has been shown to lower amounts of dangerous candida albicans, which is the yeast that causes candida overgrowth and can cause a host of digestive and autoimmune issues.
研究表明，肉桂中强大的抗真菌特性可以有效治疗和防止念珠菌在消化道过度生长。它已经被证明可以减少危险的白色念珠菌的数量，这种酵母菌会导致念珠菌过度生长，并可能导致消化和自身免疫问题。
Another studied health benefit of cinnamon is that it helps control blood sugar levels. A diet high in refined carbs can increase the amount of sugar in the digestive tract and may be associated with an increased risk of candida.
肉桂的另一个健康益处是有助于控制血糖水平。高精炼碳水化合物的饮食会增加消化道中的糖分量，可能会增加患念珠菌的风险。
10. Benefits Skin Health
10. 对皮肤健康有好处
The potential cinnamon benefits for skin are rooted in its antibiotic and antimicrobial properties, which can help protect skin from irritation, rashes, allergic reactions and infection. One study indicates that applying cinnamon essential oil directly to the skin can be helpful in reducing inflammation, swelling, pain and redness.
肉桂对皮肤的潜在好处源于它的抗菌和抗微生物特性，可以帮助保护皮肤免受刺激、皮疹、过敏反应和感染。一项研究表明，直接将肉桂精油涂抹在皮肤上，有助于减轻炎症、肿胀、疼痛和红肿。
One of the benefits of cinnamon and honey, another antimicrobial ingredient, is that using both together can boost skin health even more and may be beneficial for acne, rosacea and skin allergies. You can use add either raw honey or Manuka honey for additional skin relief.
肉桂和蜂蜜(另一种抗菌成分)的好处之一，是两者一起使用可以促进皮肤健康，可能对痤疮、酒糟鼻和皮肤过敏有好处。你可以加生蜂蜜或麦卢卡蜂蜜，用来改善皮肤。
11. Reduces Allergy Symptoms
11. 减少过敏症状
Those with allergies may find relief thanks to the multitude of beneficial compounds packed into this spice. In fact, it may help combat common allergy symptoms because it’s been shown to reduce inflammation and fight histamine reactions in many animal models.
由于这种香料中含有大量有益的化合物，那些过敏的人可能会得到缓解。事实上，它可能有助于对抗常见的过敏症状，因为在许多动物模型中，它被证明可以减少炎症和对抗组胺反应。
12. Sweetens Up Recipes Without Sugar
12. 没有糖的甜食谱
Because of its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, effectively lowering the glycemic load of your meal. It already has anti-diabetic effects that slow sugar absorption and may help curb cravings by stabilizing blood sugar, but using the spice for its naturally sweet taste is yet another added benefit that can boost blood sugar control. It’s a great sweetener for people with insulin sensitivity.
由于其天然的甜味，在食物和食谱中添加肉桂，可以帮助减少你通常使用的糖的量，有效地降低你的膳食的血糖负荷。它已经有抗糖尿病的作用，减缓糖的吸收，并可能通过稳定血糖帮助抑制对糖的渴求，但使用香料的天然甜味是另一个额外的好处，可以提高血糖控制。对胰岛素敏感的人来说，这是一种很好的甜味剂。
It contains no added sugar and minimal calories yet is high in many nutrients, making it an extremely healthy addition to many meals.
它不含添加糖，热量又最低，许多营养成分却都很高，这使它成为许多膳食中极其健康的添加物。
Try using cinnamon in coffee, tea, baked goods, yogurt, on fruit or in oatmeal instead of adding extra sugar. This can help you reduce your sugar intake and cut down on extra calories to aid in weight loss and fight candida, diabetes and low energy.
试着在咖啡、茶、烘焙食品、酸奶、水果或燕麦粥中加入肉桂，而不是添加额外的糖。这可以帮助你减少糖的摄入量、减少额外的卡路里、帮助减肥、对抗念珠菌、糖尿病和低能耗。
13. Acts as a Natural Preservative
13. 作为天然防腐剂
One of the lesser-known cinnamon powder benefits is that it can be used to preserve food. Because it has antibacterial abilities and acts as an antioxidant, research highlights that it can be used as a preservative in many foods without the need for chemicals or artificial ingredients.
肉桂粉鲜为人知的好处之一，是可以用来保存食物。因为它具有抗菌能力和抗氧化剂的作用。研究强调，它可以作为防腐剂在许多食品中使用，而不需要化学物质或人工成分。
A recent study reported that when pectin from fruit was coated with cinnamon leaf extract, it yielded high antioxidant and antibacterial activities and stayed fresh for longer. It also possesses anti-tyrosinase activities, which can be useful in stopping the discoloration of fruits and vegetables as they oxidize and begin to rot.
最近的一项研究报告称，当水果中的果胶被肉桂叶提取物包裹时，它能产生高抗氧化和抗菌活性，保鲜时间也更长。它还具有抗酪氨酸酶的活性，这可用于阻止因氧化和腐烂而变色的水果和蔬菜。
Types 种类
The cinnamon tree is grown around the world, and approximately 250 species of the spice have been identified so far.
肉桂树生长在世界各地，到目前为止，已经鉴定出大约250种肉桂树。
However, there are two main types of cinnamon spice used today: Ceylon cinnamon, which is sometimes labeled as true or real cinnamon, and cassia cinnamon, which is more widely available and commonly used.
然而，今天使用的肉桂香料主要有两种：一是锡兰肉桂，有时被贴上真肉桂或正宗肉桂的标签；二是桂皮肉桂，这是更广泛和常用的。
Ceylon and cassia actually come from two different, but related, trees. Ceylon comes from trees grown in areas like Sri Lanka and Thailand that are rarer — therefore Ceylon is more expensive and harder to find in stores.
锡兰和桂皮实际上来自两种不同但有关联的树。锡兰来自于生长在斯里兰卡和泰国的稀有树木，因而锡兰更贵，更难在商店里找到。
Conversely, cinnamon of the cassia variety (also called Saigon or Chinese cinnamon) comes from trees grown in China and is less expensive and more widely available.
相反，桂皮品种(也称为西贡或中国桂皮)来自生长在中国的树木，更便宜、更容易获得。
To date, cassia has been studied more extensively than Ceylon, but researchers think that Ceylon may actually have more health benefits than cassia.
到目前为止，人们对桂皮的研究比锡兰更广泛，但研究人员认为锡兰实际上可能比桂皮对健康更有益。
Ceylon also contains less of a compound called coumarin than cassia, which can be potentially damaging to the liver when consumed in high amounts. For this reason, Ceylon is the better option for producing cinnamon extracts that contain highly concentrated doses of the spice.
锡兰还含有一种名为香豆素的化合物，比桂皮中含量更少。这种化合物在大量食用时会对肝脏造成潜在损害。因此，锡兰是生产含有高浓度香料的肉桂提取物的更佳选择。
As far as taste goes, Ceylon is said to have a lighter and more citrusy taste than cassia, which is considered deeper and spicier. For the most part, however, the two can be used interchangeably in recipes.
就口味而言，锡兰据说比桂皮更淡、更有柑橘味，而桂皮口味则更重、更辛辣。但在大多数情形中，这两种可以在菜谱中互换使用。
They each have a notable spicy taste and fragrance due to the presence of cinnamaldehyde. Both types also contain plenty of health benefits, but Ceylon cinnamon powder is actually considered to be more potent.
由于肉桂醛的存在，它们每一种都有显著的辣味和香味。这两种肉桂都含有大量的健康益处，但锡兰肉桂粉实际上被认为更有效。
In addition to these two common types of cinnamon, some of the other varieties available include: 除了这两种常见的肉桂外，还有一些其他种类的肉桂可供选择:
Indonesian cinnamon 印尼肉桂
Vietnamese cinnamon 越南肉桂
Indian cinnamon 印度肉桂
Malabar cinnamon 马拉巴尔肉桂
Nutrition Facts
营养成分
A little bit of cinnamon goes a long way, and its antioxidant properties are what makes it especially beneficial to include in your diet. As little as half a teaspoon daily can have positive effects on blood sugar levels, digestion, immunity and more.
一点点肉桂就可以了，它的抗氧化特性使它在你的饮食中特别有益。每天只需半茶匙就能对血糖水平、消化、免疫等方面产生积极影响。
However, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and neurodegenerative diseases.
但更大的剂量对改善心脏病风险、降低患糖尿病、癌症和神经退行性疾病的风险性也极为有益。
Cinnamon also supplies a wide variety of important nutrients and is especially rich in fiber and manganese, along with several other vitamins and minerals.
肉桂还提供多种重要的营养物质，特别是富含纤维和锰，以及其他几种维生素和矿物质。
One tablespoon (about eight grams) of ground cinnamon contains approximately: 一汤匙(约8克)肉桂粉大约含有:
19 calories 19日卡路里
6.2 grams carbohydrates 6.2克碳水化合物
0.3 grams protein 0.3克蛋白质
0.2 grams fat 0.2克脂肪
4.1 grams dietary fiber 4.1克膳食纤维
1.4 milligrams manganese (68 percent DV) 1.4毫克锰(68%每日需求量)
77.7 milligrams calcium (8 percent DV) 77.7毫克钙(8% DV)
0.6 milligrams iron (4 percent DV) 0.6毫克铁(4%每日需求量)
2.4 micrograms vitamin K (3 percent DV) 2.4微克维生素K(3%每日需求量)
In addition to the nutrients listed above, this common spice also contains a small amount of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc and copper.
除了上面列出的营养物质外，这种普通香料还含有少量的维生素E、烟酸、维生素B6、镁、钾、锌和铜。
How to Use
如何使用
Researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated. These compounds make it one of the most beneficial spices on Earth, giving it antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, immunity-boosting, and potential cancer-fighting and heart disease-protecting abilities.
研究人员得出结论，肉桂的健康益处成份可以通过其纯树皮、精油、磨碎的香料(即树皮粉)或其特殊的酚类化合物、类黄酮和抗氧化剂的提取形式获得。这些化合物使它成为地球上最有益的香料之一，赋予它抗氧化、消炎、抗糖尿病、抗菌、增强免疫力，以及潜在的抗癌和保护心脏病的能力。
You can find cassia cinnamon in the spice aisle of most grocery stores. However, look for organic Ceylon cinnamon powder and cinnamon essential oil in health food stores or ethnic markets to really get the most benefits from cinnamon.
你可以在大多数杂货店的香料区找到肉桂。但在保健食品店或民族市场上寻找有机锡兰肉桂粉和肉桂精油，可真正从肉桂中得到最大的好处。
Check the label to determine which type you’re buying, and keep in mind that if it doesn’t list the type, it’s most likely the cassia variety, which is less expensive and more commonly used.
查看标签来确定你要买的是哪种，记住，如果上面没有列出类型，很可能是桂皮，它更便宜、更常用。
You can also purchase cinnamon sticks and grate fresh cinnamon yourself using a small grater. Additionally, you can try using whole sticks (also referred to as quills) to infuse liquids like mulled wine and give them a distinct flavor.
你也可以购买肉桂枝，自己用一个小磨碎器磨碎新鲜的肉桂。此外，你也可以尝试用整根枝条(也称为茎)来浸泡像热红酒这样的液体，让它们有一种独特的味道。
You can also infuse the spice into hot water to take advantage of the many benefits of cinnamon tea.
你也可以将香料浸入热水中，以充分利用肉桂茶的诸多好处。
To determine which type of stick you’re purchasing, look at the texture. Ceylon generally has a thinner, more brittle cinnamon bark than cassia.
要确定你想买的是哪一种，就看它的质地。锡兰比桂皮通常有一个更薄、更脆的肉桂树皮。
Ground cinnamon also works well for sweetening dishes like oatmeal, yogurt or baked goods. It can add a bit of depth and warmth to savory dishes as well, so give it a try in your next bowl of soup or stew.
肉桂粉也可以用来增加燕麦、酸奶或烘焙食品的甜味。它也可以为美味的菜肴增加一点颜色和温度，所以在你的下一碗汤或炖菜中试试它。
Besides using it fresh or ground in your favorite recipes, there are many other cinnamon uses and supplements available. For example, cinnamon pills, cinnamon essential oil or capsules are all also available as well for a quick and concentrated dose of the spice.
除了可在你最喜欢的食谱中使用新鲜的或磨碎的肉桂外，它还有许多其他的用途，并可作为有效的补充剂。例如，肉桂丸、肉桂精油或胶囊也都可用作快速和浓缩剂量的香料。
Recipes 食谱
There are plenty of delicious ways to squeeze a hearty dose of cinnamon into your diet. Here are a few simple recipes to get you started: 在饮食中加入大量的肉桂，可获得很多美味。可以从这些简单的食谱开始：
Apple Cinnamon Baked Oatmeal 苹果肉桂烤燕麦片
Pear Walnut Salad with Maple Cinnamon Dressing 梨核桃沙拉配枫肉桂酱
Vegetable Beef Barley Soup 蔬菜牛肉大麦汤
Cranberry Apple Cider 蔓越莓苹果酒
Can You Have Too Much?
你能大量食用吗？
When used in moderation, cinnamon is generally safe and can be consumed with minimal risk of side effects.
当适量使用时，肉桂通常是安全的，可以以最小的副作用风险消费。
However, research shows that high amounts of the spice — cassia cinnamon in particular — can cause several adverse symptoms. This is due to the presence of a compound called coumarin, which has been shown to damage the liver in large amounts.
但研究表明，大量的香料，特别是桂皮，可以导致几种不利症状。这是由于一种名为香豆素的化合物的存在，该化合物已被证明大量损害肝脏。
While Ceylon cinnamon contains only trace amounts, cassia cinnamon is much higher in coumarin. Excess consumption of the coumarin found in cassia cinnamon has also been linked to other health problems, including an increased risk of cancer development.
虽然锡兰肉桂只含有微量，桂皮肉桂香豆素是很高的。过量食用肉桂中的香豆素还会导致其他健康问题，包括患癌症的风险增加。
Because of its anti-diabetic properties, cinnamon may also contribute to low blood sugar levels, especially if you take blood sugar-lowering medications already. Cinnamon consumption has also been associated with breathing problems and mouth sores in some people.
由于其抗糖尿病的特性，肉桂也可能导致低血糖水平，特别是如果你已经在服用降糖药物。对一些人来说，食用肉桂还会导致呼吸问题和口腔溃疡。
This spice is not known to cause negative reactions or allergies, especially when used in small amounts the way that it most commonly is. At times, when taking extract supplements or using cinnamon essential oil, it’s possible to take too much, which can interfere with other medicines and medical conditions.
这种香料目前还不知道会否引起负面反应或过敏，尤其像通常那样少量使用时。有时，当服用提取物补充剂或使用肉桂精油时服用太多，可能会干扰其他药物和躯体疾病。
Cinnamon can become unsafe if you take too many cinnamon supplements, especially if you’re pregnant or breastfeeding, have diabetes, have liver disease, or recently had surgery. Always make sure you read the recommended dose of cinnamon extracts and other herbal extracts, and don’t consume more than is recommended without speaking with your doctor first in order to avoid complications.
如果你服用太多的肉桂补充剂，肉桂会变得不安全，特别是如果你正在怀孕或哺乳，有糖尿病、肝病，或最近做过手术时。一定要阅读肉桂提取物和其他草本提取物的推荐剂量，在咨询医生之前，不要超过推荐剂量，以避免并发症。
Additionally, if you’re using cinnamon essential oil, you might also want to test a small patch of your skin to first check for irritation and allergic reactions before using larger amounts to prevent negative side effects or allergic reactions.
此外，如果你正在使用肉桂精油，你可能还需要先测试一小片皮肤，检查是否有刺激和过敏反应，然后再使用大量肉桂精油，以防止副作用或过敏反应。
Additionally, many people often wonder: Is cinnamon bad for dogs?While cinnamon is non-toxic to your furry friends, it’s best to stick to Ceylon cinnamon to minimize coumarin consumption and keep intake in moderation to prevent negative side effects.
此外，许多人经常想知道：肉桂对狗有害吗？虽然肉桂对你的毛茸茸的朋友是无毒的，但最好还是坚持使用锡兰肉桂来减少香豆素的摄入量，并保持适度的摄入量，以防止副作用。
Conclusion 结论
Cinnamon is a spice derived from the bark of cinnamon tree that is packed with nutrients, including fiber, manganese and calcium.
肉桂是一种香料，来自肉桂树的树皮，富含营养，包括纤维、锰和钙。
Adding it to your routine can come with a long list of benefits, including better blood sugar control, improved oral hygiene, enhanced heart health and reduced inflammation among others.
把它添加到你的日常生活中会带来一长串的好处，包括更好的血糖控制、改善口腔卫生、增强心脏健康和减少炎症等等。
There are many varieties available, but it’s primarily found in two main types: cassia and Ceylon. Ceylon is thought to be more potent and contain more extensive health benefits, while cassia is cheaper to produce and more widely available.
有很多品种可供选择，但主要有两种：桂皮和锡兰。锡兰被认为更有效，含有更广泛的健康益处，而桂皮生产更便宜、供应更广泛。
High doses of this spice may cause symptoms like difficulty breathing, mouth sores, low blood sugar and liver problems. Therefore, it’s best to keep intake in moderation and pair with a healthy diet and active lifestyle to maximize the potential health
高剂量的这种香料可能会引起呼吸困难、口腔溃疡、低血糖和肝脏问题等症状。因此，最好保持适度的摄入量，并配合健康的饮食和积极的生活方式，以最大限度地发挥其潜在的健康益处。
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