Have you ever added a sprinkle of bright red sumac to your meal and noticed its sharp, lemony flavor? Sumac is a spice made from the dried berries of the Rhus coriaria plant, commonly found in the Middle East and Mediterranean. Its bold taste makes it a favorite in regional dishes, but sumac isn’t just a flavor enhancer—it’s also packed with health benefits.
Sumac is rich in powerful compounds like flavonoids, tannins, anthocyanins, and antioxidants. These plant-based nutrients are known to protect the body from disease, support the immune system, and reduce inflammation.
A Natural Source of Antioxidants
Sumac is incredibly rich in antioxidants, which help protect your cells from oxidative stress—a key contributor to aging and chronic diseases. Research in the Journal of Medicinal Food found that sumac has around 320 milligrams of total phenolic content per gram, a level comparable to antioxidant-rich foods like pomegranates. These compounds help neutralize free radicals and support long-term health.
Reduces Inflammation
Inflammation is linked to a wide range of health issues, from joint pain to heart problems. Thanks to its anti-inflammatory compounds such as anthocyanins and tannins, sumac has shown promise as a natural remedy. A 2014 study in the Advanced Pharmaceutical Bulletin found that sumac extract significantly reduced inflammation in lab models. This supports its traditional use in soothing inflammatory conditions.
Promotes Heart Health
Sumac may contribute to a healthier heart by lowering blood pressure and cholesterol. A 100-gram portion provides 18% of the recommended daily intake of potassium, which is essential for heart function. In a 2020 study from the Journal of Clinical Medicine, participants who took sumac supplements for 12 weeks saw a 12% reduction in LDL cholesterol levels, the type linked to heart disease.
Helps Control Blood Sugar
For people with diabetes or insulin resistance, sumac may help stabilize blood sugar levels. Its polyphenols and tannins slow down the absorption of sugar into the bloodstream, reducing spikes after meals. While more human studies are needed, traditional use and early research show encouraging signs.
Improves Digestion
Sumac has long been used in traditional medicine to relieve stomach discomfort. It helps balance gut bacteria, soothes the stomach lining, and supports smoother digestion. Sprinkling sumac over meats or salads during heavy meals is a simple way to take advantage of this benefit—and it adds flavor, too.
Supports Weight Management
Trying to lose weight? Sumac can help you feel full longer. With 10 grams of dietary fiber per 100 grams, it can help reduce cravings and overeating. Its anthocyanins may also support metabolic health and fat processing. While it’s no magic bullet, sumac can be a helpful addition to a healthy diet.
Easy Ways to Add Sumac to Your Diet
Sumac is incredibly versatile and easy to use in both cooking and drinks.
Use it as a seasoning: Sprinkle over salads, grilled vegetables, or meats like chicken and lamb.
Make sumac tea: Boil 2 tablespoons of dried berries in 2 cups of water for 10 minutes. Add honey or lemon and enjoy hot or cold.
Mix a dip: Combine sumac with Greek yogurt, garlic, and lemon juice for a refreshing sauce or dip.
Include it in marinades: Blend it with olive oil, herbs, and spices for a zesty meat rub.
Important Note on Safety
Sumac is generally safe in culinary amounts, but consuming too much may irritate the stomach due to its astringency. If you’re pregnant, breastfeeding, or taking medication, speak to your doctor before adding sumac to your diet. And always make sure you’re using the edible type—Rhus coriaria—not the poisonous variety (Toxicodendron vernix) found in North America.
Conclusion
Sumac is more than just a flavorful spice—it’s a nutrient-rich superfood with potential to support heart health, digestion, blood sugar control, and more. It’s easy to use, tastes great, and brings both color and wellness to your plate. Whether you’re exploring new flavors or searching for natural ways to support your health, sumac is a small change that can make a big impact.