Sumac

Is a lemony-flavored spice used frequently in Mediterranean cooking. Sometimes known as Persian red spice or lemon spice, this herb is a non-poisonous cousin to poison ivy. It is native to areas in southern Italy and parts of the Middle East, like Iran. Manufacturers grind the dried berries of the sumac plant into a powder resembling paprika. This creates sumac, which is often mixed with salt (1).

You can probably find Sumac in the spice section of your local grocery store or online. Use this versatile and colorful spice in everything from dressings to marinades. And it pairs well with meat, fish, vegetables, and side dishes.

Historically, people around the world have used sumac for its medicinal properties. In medieval medicine, its leaves treated asthma, diarrhea, skin rash, and sore gums. The berries can treat diabetes, constipation, bladder disorders, coughs, fever, ulcers, and as a coolant. Mothers have infused the bark and roots as a tonic for increasing milk supply and to treat hemorrhoids (2).

The polyphenols and flavonoids contained in sumac make it useful in lowering cholesterol, stabilizing blood sugar, and reducing bone loss (3). Find other popular uses for sumac below.

Research indicates sumac can help maintain normal blood sugar levels. One study found three grams of sumac spice taken daily reduced blood sugar levels by 13% and increased blood sugar control overall in test patients. The Journal of Research in Medical Sciences published a study suggesting sumac spice is also effective at lowering insulin levels to prevent insulin resistance (4).

Free radicals cause cell damage and chronic diseases, and the body uses antioxidants to fight them. Research has shown recently that antioxidants play a part in reducing risk factors for serious conditions such as heart disease, diabetes, and cancer. All of this is significant news for sumac, which contains 176 times more antioxidants than kale! The heavily concentrated antioxidants in sumac will help neutralize those free radicals working against your body’s health (5, 6, 7).

Those who suffer from chronic aches and pains could benefit from keeping this handy spice in stock. One study measured the amount of muscle pain felt during aerobic exercise. In the study, those who drank sumac juice felt less pain both during and after exercising (8).

Inflammation plays a large role in contributing to autoimmune conditions and other painful diseases, but sumac can help. The high antioxidant content of sumac aids in reducing inflammation and provides pain relief (9).