(10), Because of its rich antioxidant content, it may also aid in reducing inflammation to provide even more pain relief. There are more than 200 different species of sumac, all of which belong to the genus Rhus. Muscle pain, or myalgia, is extremely common. Sumac is available commercially as an herbal supplement. 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. 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. (3) Another study had similar findings, showing that administering a combination of sumac and ginger to hens caused a significant decrease in cholesterol levels. When herbs and spices are rated for antioxidant levels sumac sits atop the list, even above commonly used spices like cinnamon and oregano. (9), If you suffer from chronic muscle aches and pain, switching up your spice cabinet may be able to help. In the short term, it can... 2. In Arab countries, ground sumac is commonly sprinkled over hummus to add both visual appeal and flavor to this thick vegan dip. People frequently use it to enhance the flavor of spice rubs, sauces, and dressings. Always consult your healthcare provider before adding sumac supplements to your wellness regimen to ensure they’re safe and appropriate for you. Unlike sumac spice, poison sumac is not edible and can actually be extremely dangerous to health. This is a detailed meal plan for the Mediterranean diet. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Deep red in color these berries are dried and ground to a coarse powder and used in a variety of ways. Note that the numbers in parentheses (1, 2, etc.) Skin contact with poison sumac plant oil leads to an itchy, burning allergic skin reaction. 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. These plants are grown around the world but are especially common in East Asia, Africa and North America. It’s also a common ingredient in traditional Middle Eastern cuisine and is used in everything from meat dishes to salads. Sumac is characterized by the large, dense clusters of bright red, pea-sized fruit it produces. Poison sumac, or Toxicodendron vernix, produces white-colored fruits, as opposed to the red-hued fruit produced by the edible sumac plant. Sumac is a spice made from the dried berry of a wild bush called Rhus (Rhus Coriaria). Sumac powder can add flavor to a dish, but you can also find it in herbal supplements. Reduces Cholesterol. At least when it’s from the common Rhus coriaria or the Rhus typhina (staghorn) varieties. “Sumac ranks very large on the ORAC chart, which ranks foods’ antioxidant capability,” she says. 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. ), 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. The fruit is also sometimes used as a natural diuretic to help promote proper elimination and detoxification. 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. In fact, recent research suggests that sumac could have a powerful effect on blood sugar control, heart health, disease prevention and even pain relief. 1  In addition, studies have shown that daily consumption of sumac can reduce the risk of cardiovascular disease in those with type 2 diabetes. In addition, people use it therapeutically in herbal medicine practices. High cholesterol is one of the biggest risk factors for heart disease. 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. ... Do you know some of the best vitamin B5 foods? Adverse side effects of sumac spice consumption are very rare but possible. Sumac Contains Important Nutrients Sumac is a host of some of the beneficial nutrients that include fiber, healthy fats, and essential vitamins. Buy direct from the manufacturer! Both spices also add much flavor to dishes. (8), Although research is still very limited on the potential effects of sumac on bone health, one study did find some promising results. Because sumac may lower blood sugar, it’s also not recommended if you’re taking medications that lower blood sugar. Need some new sumac food ideas to add into your routine? Today, it remains an important part of Turkish, Syrian and Lebanese recipes and is also used in certain spice blends, such as za’atar. Extract of Sumac / Sumak and various bio active compounds which has potential health benefits and other food and industrial uses. Note that the numbers in parentheses (1, 2, etc.) 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. To get the full scoop, read on! Learn how to identify the plant and treat skin rashes. The full nutrient profile of sumac remains largely unknown, but some research suggests it contains a host of beneficial nutrients. High blood sugar can take a real toll on many aspects of health. High blood sugar can take a real toll on many aspects of health. The benefits of sumac include fever reduction, it is proved to be anti-inflammatory, protection against shortness of breath and effective against upper respiratory diseases. If you plan on using it medicinally, consult your healthcare provider to ensure it’s the right fit for you. "Sumac ranks very high on the ORAC chart, which ranks foods' antioxidant capacity," she says. Sumac thrives in subtropical and temperate climates and grows all over the world, including various parts of the Mediterranean, Asia, and Africa (1). © 2005-2021 Healthline Media a Red Ventures Company. You’re likely to find sumac in the spice or supplement aisle of your local grocery store. Although further studies are needed, primary research on it shows that it does have some health benefits. 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. (2). Both spices: sumac spice and turmeric have powerful health effects. Our website services, content, and products are for informational purposes only. Last medically reviewed on November 5, 2020. 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. Sumac Spice and Turmeric: Are there any Differences? Poison sumac produces white-colored fruit and can cause allergic reactions similar to those from poison ivy or poison oak. They may help prevent inflammatory illnesses, such as heart disease and cancer (5). The sumac group also experienced significant increases in circulating antioxidant levels. There’s also evidence that antioxidants in foods like sumac may play a role in reducing inflammation. The main active compound in sumac is tannin which is known for its strong antioxidant properties. Apple Cider Vinegar Benefits and Uses (30! With its tangy, lemon-like flavor and vibrant red hue, sumac spice is a superstar ingredient that deserves a spot in every spice cabinet. In one study, 41 people with diabetes were given either three grams of sumac spice or a placebo daily for a three-month period. 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. 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). Squash Toast with Feta, Sumac and Poached Egg. The majority of fat comes from oleic acid and linoleic acid. 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. Some research shows that sumac may help maintain normal blood sugar levels. Antioxidant properties aside, the edible sumac species also have a number of other potential health benefits, including improved glycemic control, reduced cholesterol levels and better cardiovascular health. They are used in the treatment of dysentery, hemoptysis and conjunctivitis. The antioxidant value of sumac spice is phenomenal. The full nutrient profile of sumac remains largely unknown, but some … According to a study published in the Journal of Research in Medical Sciences, sumac spice may be effective at lowering insulin levels to prevent insulin resistance and stabilize blood sugar. 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. Sumac is generally safe but may cause allergic reactions for certain people. The health benefits of sumac spice are so many and are all for the betterment of the overall health. Historically, sumac has been used for thousands of years to boost the flavor and color of dishes. A 2016 study gave 40 healthy people a sumac beverage or a placebo to investigate the potential for sumac to relieve muscle pain. 2  Both sumac spice and turmeric are powerful spices that can have a powerful effect on health. The root and stem bark are used to make medicine. Ground sumac is great for adding acidity, brightness, and color to many dishes, including grilled meats and vegetables, grains, baked goods, and desserts. Sumac is a flowering shrub known scientifically as Rhus coriaria. 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. Has been studied to be effective in regulating cholesterol levels and treating diabetes by reducing … Top 10 Vitamin B5 Foods (Pantothenic Acid), Top 20 Anti-Inflammatory Herbs and How to Use Them, What is sumac? Besides adding a zip of flavor and color to dishes, this powerful spice has also been associated with an extensive set of benefits. Turmeric contains a compound called curcumin, which contains anti-inflammatory and antioxidant properties and boasts a similar set of benefits to sumac spice. (1), Plus, it may also help prevent insulin resistance. Mediterranean Diet Review: Does It Work for Weight Loss? Health benefits of sumac Sumac is one of the most powerful anti-inflammatory spices out there. Sumac is also a beneficial ingredient for those with type 2 diabetes. Overview Information Sweet sumac is a plant. All rights reserved. Sumac contains a wide array of chemical compounds with potent antioxidant activity, including tannins, anthocyanins, and flavonoids (1). 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. Research has showed that health benefits of sumac are many, some being antifungal, anti microbial, anti oxidant, anti inflammatory. People sometimes use it to make a sweet and sour beverage known as sumac lemonade. Sumac is a distinctive spice you can use in food or as herbal medicine. are clickable links to these studies.