What Is Sumac? 4 Health Benefits Of The Spice & This PhD's Favorite Ways To Use It

As a doctor of biomedical sciences and an expert in the functional nutrition of spices, I favor sumac for its health benefits, flavor profile, and ease of use. Here's everything you need to know about this underrated, anti-inflammatory spice.

Sumac is a vibrant burgundy-colored spice that comes from the berries of a bush, called the Rhus Coriaria shrub. The wild plant can be found in Mediterranean regions, including Italy, Turkey, and Iran. When those berries are dried and ground down, it creates the spice that is sumac. 

The red-hot coloring of sumac can be a bit misleading since the spice isn't, well, spicy. Instead, sumac tastes just like lemon. It has sour, tangy, bright, earthy, fruity notes that will elevate just about any dish.

If it's the vibrant red hue you're aiming for, then consider subbing in paprika, which is also relatively mild in flavor. 

Sumac is packed with anthocyanins, tannins, flavonoids, and other antioxidant compounds1 that have anti-inflammatory effects.

At the end of the three months, they found that participants taking sumac experienced a decrease in insulin and were, therefore, at a lower risk for developing cardiovascular disease.

Along with providing anti-inflammatory properties, the tannins in sumac contain antimicrobial (biofilm) properties. Research has suggested that these antimicrobial properties help inhibit the growth of five common oral bacterial strains3 that can lead to infectious diseases of the mouth.

A study published in 2016 found that sumac juice was beneficial in reducing muscle pain4 in 40 healthy participants following a four-week aerobic exercise program. Those given sumac juice (compared to the placebo beverage) experienced a lower pain score. The researchers suspect the antioxidant activity of sumac may be responsible, but more research is needed.

It's best sprinkled on dishes like fried eggs, babaganoush, tomato and feta salad, or this anti-inflammatory broccoli soup, to add brightness up to the very last bite. It can also be used in roasted veggies like cauliflower, sweet potatoes, eggplant, carrots, chicken, or fish for an added flavor and nutrition enhancement.

Most grocery stores carry ground sumac in the spice aisle or the international foods aisle. If you can't find it in your local supermarket, a visit to a specialty spice store should do the trick. No luck with either of those options (or you just want to stay in)? You can also find sumac online.

This zingy Middle Eastern spice is loaded with antioxidants, which provide anti-inflammatory and other health benefits. Plus, it's incredibly easy to cook with—just a sprinkle on top will take your favorite savory dish to the next level.