Sumac Spice: An Antioxidant Powerhouse
If you’ve ever dined in a Middle Eastern restaurant, you may have noticed the dark red powder that dusts everything from salads to meat to baklava. It’s sumac! It is an essential ingredient in Arabic cooking, being preferred to lemon for sourness and astringency. It’s a spice every kitchen should have, and one that isn’t as hard to come by as you might think.
The berries are dried and crushed to form a coarse purple-red powder. The whole fruit appears in dense clusters.
Where it’s from:
It might surprise you to learn that this dry red powder isn’t a true spice — it gets harvested from the fruit of the sumac, or sumach flower, a member of the cashew family. Although it’s prevalent in Middle Eastern cooking, the plant hails mainly from subtropical and temperate areas in Africa and North America. But that doesn’t mean you can’t find the plant growing in Iran, Turkey or Yemen, three regions that covet the ancient seasoner. As for its use, over 2,000 years ago the Greek physician Pedanius Dioscorides wrote on the health properties of sumac in his epic tome De Materia Medica, and doctors as well as cooks have employed it for centuries. Medicinally it was utilized as an astringent, antiseptic and tonic. At one time there was even sumac pink lemonade, which helped cool feverish patients in addition to tasting good.
Cooking with Sumac
Sumac is used widely in cookery in Arabia, Turkey and the Levant, and especially in Lebanese cuisine. In these areas it is a major souring agent, used where other regions would employ lemon, tamarind or vinegar. It is rubbed on to kebabs before grilling and may be used in this way with fish or chicken.
The juice extracted from sumac is popular in salad dressings and marinades and the powdered form is used in stews and vegetable and chicken casseroles. “The seed of Sumach eaten in sauces with meat, stoppeth all manner of fluxes of the belly…” (Gerard, 1597) A mixture of yogurt and sumac is often served with kebabs.
Other Names
Elm-leafed Sumac, Sicilian Sumac, Sumach, Sumak, Summak, Tanner’s Sumach
French: sumac
German: Sumach
Italian: sommacco
Spanish: zumaque
Arabic: sammak
With its tangy, lemon-like flavor and vibrant red hue, sumac spice is a superstar ingredient that deserves a spot in every spice cabinet. Besides adding a zip of flavor and color to dishes, this powerful spice has also been related with a wide set of benefits. 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. Listed below are some of the popular health benefits of sumac
Health Benefits of Sumac
Note: When buying Sumac Spice for medicinal use make sure there are no fillers or salt added to the ground spice mixture. In cooking it’s fine to use ground sumac with added ingredients but for medicinal purposes look for the purest form of sumac you can find.
Did you know Sumac has a long history of being used for medicinal purposes?
Sumac has a documented, long history dating back to the 11th Century for being used both in a culinary as well as medicinal capacity. Full of vitamin C and minerals, such as potassium, calcium, magnesium and phosphorous, it has a natural health benefit profile that is hard to beat. Not only does it taste great with a stunning colour it’s definitely a healthy addition to your wellbeing.
Because of its high vitamin C content, sumac juice was used by Native Americans to fight the common cold, fever and scurvy.
Highest Antioxidant Spice
Sumac has powerful antioxidants that fight against bad cells that damage healthy cells. According to a scientific study, antioxidants fight against bad cells responsible for heart diseases, premature aging, stomach disorders, and many other adverse events. The antioxidant value of sumac spice is phenomenal.
When herbs and spices are rated for antioxidant levels sumac sits atop the list, even above commonly used spices like cinnamon and oregano. It even beats the acai berry (which is trending now as a health elixir), as well as many fruits and vegetables. Eating foods high in antioxidants can help prevent heart disease and breast cancer and treat osteoarthritis.
Full of immune boosting vitamin C with its flavonoids and polyphenols, Sumac has the ability to neutralize the free radicals in our bodies that can create health problems such as heart disease and cancer. This antioxidant ability also assists with reducing the signs of aging.
Anti-inflammatory
Inflammation is thought to be the cause of most diseases and Sumac is an anti-inflammatory spice that helps fight various disorders, colds and the Flu. The anti-inflammatory properties in sumac make this dried spice a great addition to your diet. Reducing the risk of heart disease, stroke and conditions such as arthritis, skin eruptions and inflammation, urinary infections and respiratory problems.
Antimicrobial
Sumac is known to have naturally occurring compounds with antimicrobial activities. Studies have shown that it has been found to work against a number of pathogens, including Salmonella bacteria. The rich water-soluble tannins found in it are well documented for their antimicrobial properties and have been used for these benefits since medieval times.
Anti-fungal
Sumac has anti-fungal fighting abilities against human pathogens. In one study, it was shown to help treat Aspergillosis, which is a lung infection that causes wheezing and coughing.
Lowering blood-sugar
This dried powder can also play a part in managing blood-sugar levels for diabetes and pre-diabetes. With studies showing a significant decrease in insulin levels after consumption, it is a promising spice to assist with managing diabetes.
Research studies on sumac demonstrate its effectiveness in controlling or preventing many of the chronic diseases that often accompany aging. One study found that consuming sumac helped type 2 diabetics by lowering blood glucose levels and increasing levels of good cholesterol.
Research has shown that the sumac plant is effective in the treatment of diabetes and obesity. According to laboratory results, sumac, a very powerful antioxidant, helps to reduce cholesterol and blood sugar levels.
Aids in digestion
Sumac herb is helpful in the treatment of common digestive disorders, including stomach upset, acid reflux, constipation, feverish symptoms, and irregular bowel movements. It is supposed to contain both antimicrobial and antioxidant effects.
Fight with Cancer
Anti-cancer: A super anti-oxidant, and packed with vitamin C which means it can help ward off diseases like diabetes, cardiovascular diseases and cancer.
Beneficial For Women’s Health
Sumac juice, sumac tea, sumac bark is traditionally used to treat women’s diseases. Sumac is also applied externally in extreme vaginal discharge. Also, the mother’s milk also increases. It helps treat menstrual disorders, cramps, menstrual burns, and pain by acting like estrogen.
Can increase breast milk production and ease menstrual cramps
Reduces the chance of bone depletion
Bone loss, or osteoporosis, is a common condition considered by weak bones and increased risk of fractures, caused by loss of bone mass. The risk of bone loss increases progressively with age, and the Centers for Disease Control and Prevention estimate that close to 25% of women over the age of 65 suffer from this phenomenon in the neck and lumbar spine. Although research into the possible effects of sumac on bone health is very limited, one study found some promising and encouraging results.
Calms muscle aches
If you suffer from chronic muscle pain, sumac in your spice cabinet can help to treat the problem. In fact, a study conducted at the University of Mansoura in Egypt revealed that Sumac juice, which can be brewed from tanner’s sumac, can help reduce muscle pain during aerobic exercise in healthy adults. Thanks to the rich antioxidant content of sumac, it can also help reduce the risk of inflammation and thus provide additional relief from pain. Studies conducted in 2009 show that inflammation not only contributes to the development of various diseases, and plays a major role in the development of autoimmune disease – cell death and destruction of tissues in the body in different areas, but also contributes to the sense of strong pain.
Alleviate Common Respiratory and Digestive Issues
The Sumac herb has been widely used to treat chest and respiratory issues. These include cough, chest congestion and bronchitis for a very long time. This is due to its potent volatile oils (thymol, carvacrol, Borneo, and geraniol) that have been scientifically proven to work.
The berries of the popular herbal plant can also reduce fever. Mixing the potent herbal remedy with honey will make a super effective yet natural cough syrup. Sumac can treat various common digestive issues. These include constipation, irregular bowel movements, acid reflux, and stomach upset. The potent herb can also be mixed with onion to form a delicious appetizer.
The berries have diuretic properties, and are used in bowel complaints and for reducing fever. In the Middle East, a sour drink is made from them to relieve stomach upsets.
Sumac is a Diuretic which means it helps remove toxins from the body through urine and has been used traditionally to treat urine infections and digestive problems.
How to Use Sumac Spice
Put 1/2 Teaspoon of Pure Sumac Powder(use only pure ground Sumac with no added fillers like salt etc) in one cup of warm or hot water, mix it well & drink once in the morning and at night.
If you’re lucky enough to find fresh sumac in your area (staghorn or smooth sumac are the most common types in North America), use it to make sumac-ade. It’s made from crushed sumac berries steeped in water. Its flavour is a delicious cross between lemonade and cranberry juice.
Sumac Lemonade
Ingredients:
Sumac Syrup
- 1 cup water
- 1 cup honey (or less)
- 2 tablespoons ground sumac
Sumac Lemonade
- 1 cup water
- 1/4 cup sumac syrup
- lemon juice
- ice (Skip the ice as it is recommended not to drink cold water during Covid-19 Pandemic)
Sumac Syrup Directions:
1. Combine water and honey in a small saucepan and simmer over medium heat for 5 minutes.
2. Stir in sumac and infuse until cool, at least 10 minutes.
3. Strain and store in an airtight container.
Sumac Lemonade Directions:
1. Combine water or sparkling water with sumac syrup, and a squeeze of lemon juice.
2. Add ice and stir. (Skip the ice as it is recommended not to drink cold water during Covid-19 Pandemic)
To use this versatile spice, mix it with olive oil and then use it as a coating when you oven roast your favorite vegetables — it’s especially great with cauliflower. Or add it to Middle Eastern spreads like hummus and Baba Ghanoush, or simply sprinkle it on top for a splash of color. You can also blend sumac with complementary spices to make a rub for meats or fish. A sprinkle of sumac is also a great way to perk up the flavour of popcorn or bread-dipping oil.
Traditional uses and benefits of Sumac
- Leaves and the seeds are astringent, diuretic, styptic and tonic.
- They are used in the treatment of dysentery, hemoptysis and conjunctivitis.
- The seeds are eaten before a meal in order to aggravate an appetite.
- It is traditionally used and also clinically investigated for lipid lowering effects.
- Fruits consist of tannins and are astringent.
- Powdered fruits are eaten as a treatment for diarrhea.
- This plant has been used in the treatment of diarrhea, dysentery, ulcer, hemorrhoids, hemorrhage, wound healing, hematemesis, hemoptysis, leucorrhea, sore throat, ophthalmia, conjunctivitis, diuresis, animal bites, poison, pain, and liver diseases.
- Traditional medical practitioners have also used sumac for cholesterol reduction, & in the treatment of sore throat.
- Powder of its bark is effective for cleaning the teeth.
- Bark infusion is useful in beginning of viral eye infections.
- Bark is bruised in water and applied on the forehead for the first-aid treatment of epistaxis.
- Powdered fruits are sprinkled on boiled egg and eaten for the treatment of diarrhea.
- Decoction of fruits is prepared and administered orally for the treatment of liver disease, diarrhea and urinary system disorders.
- Seeds when consumed before the intake of food will provoke hunger.
Culinary Uses
- Crushed fruit, mixed with Origanum syriacum, is a principal ingredient of ‘Zatar’, a popular spice mixture used in the Middle East.
- Seed is used as an appetizer in a similar manner to mustard.
- Fruits (drupes) of Rhus coriaria are ground into a reddish-purple powder used as a spice in Middle Eastern cuisine to add a tart, lemony taste to salads or meat.
- Immature fruits and seeds are also eaten.
- Seeds and fruits are used as a flavoring in many traditional dishes in Kurdistan, and as a spice in Anatolia.
Things to keep in mind
Despite all the benefits of consuming sumac on our bodies, it is important to know some facts and warnings about its consumption
Allergic reactions
Since sumac comes from the same plant family of cashews and mangoes, you should consult a doctor if necessary before you ingest sumac, as those who are allergic to cashews and mangoes will probably suffer from similar symptoms after consuming sumac.
Unwanted weight loss
Although most of us agree that this is actually an advantage, those of us who are underweight or have a problem maintaining normal body weight, we recommend that you avoid eating sumac daily. The reason for this is anti-lipase activity – an enzyme that speeds up the breakdown of oils and fats, which partly blocks the absorption of fat in the small intestine.
Safety in pregnancy
Some herbs and spices are best avoided during pregnancy because some include uterine stimulants that may disrupt menstruation, which may increase the risk of miscarriage. The powerful antioxidant in it, quercetin, which has been found to help treat cancer, can lead to complications in pregnancy and childbirth. Thus, it is recommended during pregnancy to avoid the consumption of sumac, at least until studies on the subject claim otherwise.
Sufi Qalam 