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Ground sumac is great for adding acidity, brightness, and color to many dishes, including grilled meats and vegetables, grains, baked goods, and desserts. It’s characterized by its large clusters of red berries. The health benefits of sumac spice are so many and are all for the betterment of the overall health. Learn about this process and what affects your blood sugar. People sometimes use it to make a sweet and sour beverage known as sumac lemonade. Monounsaturated fats are healthy fats found in olive oil, avocados and some nuts. All rights reserved. People have also used it in traditional herbal medicine practices for centuries. People dry and powder these berries for use as an herbal medicine or culinary spice. (11). Poison sumac can cause inflamed, itchy hives on the skin. When the leaves are burned, the compound can even enter the lungs, causing pain and difficulty breathing, which can even be fatal. In particular, sumac is high in polyphenols and flavonoids, such as gallic acid, methyl gallate, kaempferol and quercetin. Healthline Media does not provide medical advice, diagnosis, or treatment. It also belongs to the same family of plants as cashews and mango, so you may want to consult with your doctor before trying sumac spice if you have a food allergy to either of these ingredients. However, more research is needed. Let’s take a closer look at a few of the ways that sumac spice can benefit your health. There are more than 200 different species of sumac, all of which belong to the genus Rhus. (2). Thanks to its rich content of polyphenols and flavonoids, adding a dash of sumac into your diet may help lower cholesterol levels, stabilize blood sugar and even reduce bone loss. Experts believe this may be the primary reason for sumac’s broad therapeutic potential. Sumac has a unique taste typically described as tangy and slightly fruity, a bit like lemon. Sumac Contains Important Nutrients Sumac is a host of some of the beneficial nutrients that include fiber, healthy fats, and essential vitamins. Therefore, it has been observed that it is a herb … The antioxidant value of sumac spice is phenomenal. It’s also a common ingredient in traditional Middle Eastern cuisine and is used in everything from meat dishes to salads. Sumac refers to any flowering plant that belongs to the Rhus genus or the Anacardiaceae family, which often consist of small shrubs and sumac trees that produce bright red fruits known as drupes. Your body creates blood sugar from the food you eat. At the conclusion of the 3-month study, the group that received the sumac supplement had significantly improved average blood sugar and antioxidant levels compared with those who took a placebo (6). Although these results are promising, more research is needed to understand how people can use sumac to alleviate muscle pain or support exercise performance in larger populations. Sumac Spice and Turmeric: Are there any Differences? The sumac taste is very distinct, though, and quite different from turmeric. Sumac is a variety of flowering shrub that belongs to a family of plants known as Anacardiaceae. That’s the ability to reduce the effects of the complimentary radicals that can cause cancer, heart disease, and signs of aging. Caralluma Fimbriata for Appetite Suppression & Weight Loss: Does It Work? Adverse side effects of sumac spice consumption are very rare but possible. At this point, scientists need to do more research to determine how sumac may best fit into a care plan for diabetes management. 2  Blood sugar spikes are when your blood sugar rises and then crashes after eating. What Are the Benefits of Monounsaturated Fats? It’s a Diuretic. With its tangy, lemon-like flavor and vibrant red hue, sumac spice is a superstar ingredient that deserves a spot in every spice cabinet. This article explains it all in human terms. It’s a staple ingredient in fattoush salad and also goes well with grilled meat and fish. 1  In addition, studies have shown that daily consumption of sumac can reduce the risk of cardiovascular disease in those with type 2 diabetes. According to a study conducted by the Tehran University of Medical Sciences in Iran, sumac was able to reduce both triglyceride and cholesterol levels in rats fed a high-cholesterol diet. In the tradition of traditional medicine which isalso proven in some cases of flu virus attacks, sumac can overcome the problem.This makes sumac considered to have efficacy against diseases related toviruses, germs, and bacteria. Sumac has a good track record for safety, with no adverse reactions reported in available clinical research. Sumac is popular as a culinary spice; however, it has also been in use as herbal medicine in different cultures for centuries. High cholesterol is one of the biggest risk factors for heart disease. Turmeric contains a compound called curcumin, which has anti-inflammatory and antioxidant properties; sumac spice has similar benefits. Our team aims to be not only thorough with its research, but also objective and unbiased. People typically take it in capsule form, but you can also take it as a tea or tincture. It ranks high on the ORAC chart, which means it's packed with antioxidants and has the ability to neutralize free radicals that can cause cancer, heart disease, and signs of aging. It’s a key ingredient in the classic Mediterranean seasoning blend known as za’atar. Sumac spice, on the other hand, has not been associated with significant side effects and can be safely consumed by most people. Health Benefits of Sumac Berries. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. The plant contains a compound called urushiol, which can irritate the skin and mucus membranes, causing a poison sumac rash. Not only does inflammation contribute to disease development and play a central role in several autoimmune conditions, but studies also show that inflammation may be involved in pain regulation as well. The sumac group also experienced significant increases in circulating antioxidant levels. That said, because sumac is related to cashews and mango, people with allergies to those foods may want to steer clear of sumac to avoid any potential allergic reactions. Squash Toast with Feta, Sumac and Poached Egg. It is rich in many vital compounds such as flavonoids, phenol acids, quercetin, gallic acid and kaempferol. Made of cooked, mashed chickpeas blended with sesame seed paste, lemon juice, olive oil, salt and garlic, hummus is typically served with flatbread, such as pita, or as an accompaniment to falafel patties, vegetables or grilled chicken. Health benefits of sumac: Aids indigestion; Sumac herb is helpful in the treatment of common digestive disorders, including stomach upset, acid reflux, constipation, feverish symptoms, and irregular bowel movements. Historically, sumac has been used for thousands of years to boost the flavor and color of dishes. “Sumac ranks very large on the ORAC chart, which ranks foods’ antioxidant capability,” she says. Wondering where to buy sumac spice? Almost everyone has experienced discomfort in their muscles at some point. So what does sumac taste like? Deep red in color these berries are dried and ground to a coarse powder and used in a variety of ways. Furthermore, sumac spice is a star ingredient, which deserves a spot in each spice cabinet. (10), Because of its rich antioxidant content, it may also aid in reducing inflammation to provide even more pain relief. Traditional uses and benefits of Sumac Leaves and the seeds are astringent, diuretic, styptic and tonic. If you’re having trouble, you can also find it online, sometimes at an even lower price. Potential downsides and safety precautions, Mediterranean Diet 101: A Meal Plan and Beginner's Guide, 15 Healthy Mediterranean-Style Appetizer Recipes, Identifying and Treating a Poison Sumac Rash. (8), Although research is still very limited on the potential effects of sumac on bone health, one study did find some promising results. Because it may be difficult for untrained people to differentiate between sumac and poison sumac, don’t forage for your own sumac. People frequently use it to enhance the flavor of spice rubs, sauces, and dressings. Due to a lack of data, there’s no clearly established dose for using sumac medicinally. Buy direct from the manufacturer! A 2016 study gave 40 healthy people a sumac beverage or a placebo to investigate the potential for sumac to relieve muscle pain. In fact, one study showed that sumac juice, derived from the same plant as sumac spice, was able to help reduce muscle pain during aerobic exercise in healthy adults. Both are also bright and flavorful, perfect for adding a bit of zing to your favorite dishes. A 2004 chemical analysis of fresh sumac fruit found that over 14% of it is made up of fiber, a nutrient that supports digestive health (1, 4). Antioxidants are one of the biggest health benefits of sumac spice, says Despina Hyde, MS, RD, CDN, CDE, at NYU Langone Medical Center. The next time you spy this colorful spice in your grocery store or while shopping online ( $6.75, Amazon ), don’t be afraid to add it to your cart for a scrumptiously easy way to add some heart-healthy benefits … Like all our spices sumac is a popular spice in Israel and the Middle East. Asafoetida: The Ancient Roman Spice that Reduces Asthma, Blood Pressure + Farting! Sumac is a flowering shrub known scientifically as Rhus coriaria. So what is sumac, and why should you start stocking up on this potent spice? Health benefits of Sumac also have anti-tradeor inflammatory functions. This plant is known to belong to the Rhus group of plants and is the cousin of poison ivy. (5), Sumac is a concentrated source of antioxidants, which can help neutralize free radicals and keep your body healthy. Here are a few simple yet delicious recipes that incorporate sumac spice to help you get your fix: The sumac plant, which is native to South Asia and the Middle East, is known for its vibrant red berries, also called drupes. Scientific evidence on the effects of sumac in people is lacking. This versatile spice can be used in everything from dressings to marinades. The risk of osteoporosis steadily increases with age, and the Centers for Disease Control and Prevention estimates that nearly 25 percent of women over 65 have osteoporosis in the femur, neck and lumbar spine. Coronavirus symptoms include high fever, shortness of breath and headaches. Today, it remains an important part of Turkish, Syrian and Lebanese recipes and is also used in certain spice blends, such as za’atar. Let's take a look at the amazing health benefits of sumac. Overview Information Sweet sumac is a plant. See our guide to learn the health benefits of sumac powder. So how do you start adding sumac to your diet to reap all of the delicious benefits that it has to offer? When herbs and spices are rated for antioxidant levels sumac sits … Health Benefits 1. (4), Antioxidants are powerful compounds that help fight free radicals to prevent cell damage and protect against chronic disease. Health benefits 1. Effective Home Remedies To Restore The Sense Of Smell And Taste (1), Plus, it may also help prevent insulin resistance. When purchasing any nutritional or herbal supplement, you should opt for those that have been tested for purity and potency by third-party organizations, such as NSF International or U.S. Pharmacopoeia. Cholesterol can build up inside the arteries, causing them to narrow and harden, placing strain on the heart muscle and making it harder to push blood through. They are used in the treatment of dysentery, hemoptysis and conjunctivitis. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, 25 Acidic Foods to Avoid and Healthier Alternatives. Other common members of this family include cashew and mango plants (1). There’s very little data on the precise micronutrient content of sumac, but some research suggests it contains at least trace amounts of several essential nutrients, including vitamins C, B6, B1, and B2 (1). The sumac has diuretic properties. That said, clinical research has demonstrated that doses of up to 3 grams per day are safe. Regulates Blood Sugar. Some other popular variations include the staghorn sumac, African sumac, smooth sumac and fragrant sumac. Sumac is a plant that grows all over the world. To get the full scoop, read on! Learn about causes…. Mediterranean Diet Review: Does It Work for Weight Loss? Moon Milk: Does This Trendy Drink Help You Sleep? There are plenty of tutorials online for how to make sumac spice, but it generally involves simply drying and coarsely grinding the berries into a spice and then enjoying in your favorite recipes. Poison sumac, sometimes also called thunderwood, is a type woody shrub that belongs to the same family of plants as poison ivy. From labneh and fritters to tzatziki and tapenade, we've got everything you need to whip up your favorite Mediterranean delights right at home. A 2014 study of 41 people with diabetes evaluated the impact of a daily 3-gram dose of sumac on blood sugar and antioxidant levels (6). This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. At the end of the study, sumac spice was found to decrease blood sugar levels by 13 percent and even led to an improvement in overall blood sugar control. Muscle pain, or myalgia, is extremely common. This bright and flavorful spice is often added to other spice blends, including za’atar. The majority of the fat in sumac comes from two particular types of fat known as oleic acid and linoleic acid (1). Turmeric has a bitter, slightly pungent flavor that works well with most dishes. As it grows in popularity, it’s becoming more common in other types of cuisine as well and can be used in everything from soups to salads and beyond. Sumac is generally safe but may cause allergic reactions for certain people. Apple Cider Vinegar Benefits and Uses (30! Contains important nutrients. It also happens to be the primary fat found in other common plant-based foods, including olives and avocados (2). Ideally, add both to your spice cabinet to bring a good mix of flavor and health benefits into your diet and take advantage of what each has to offer. People can steep the fresh fruits to make tea, but more often they dry and powder them for use as an herbal supplement or culinary seasoning. Because of its rich antioxidant content, potential sumac spice health benefits include decreased cholesterol levels, lower blood sugar, reduced bone loss and relief from muscle pain. Poison sumac contains a compound called urushiol, which can irritate the skin and cause serious side effects that may even be fatal. Sumac is rich in a variety of nutrients and antioxidant compounds. Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes), 17 Great Probiotic Foods for Better Gut Health, Detox Your Liver: Try My 6-Step Liver Cleanse. Research has showed that health benefits of sumac are many, some being antifungal, anti microbial, anti oxidant, anti inflammatory. Sumac contains a wide array of chemical compounds with potent antioxidant activity, including tannins, anthocyanins, and flavonoids (1). Health benefits of sumac Sumac is one of the most powerful anti-inflammatory spices out there. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Price guarantee! This spice boasts an impressive antioxidant profile, thanks to gallic acid and tannins (antioxidants bind to free radicals to help cancel out their attack effect). Both sumac spice and turmeric are powerful spices that can have a powerful effect on health. "That's the ability to neutralize the free radicals that can cause cancer, heart disease, and signs of aging." At the conclusion of the 4-week study, the group that received the sumac drink reported significantly less exercise-induced muscle pain compared with the group that received the placebo beverage (8). ... Do you know some of the best vitamin B5 foods? Reduces Cholesterol.

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