Did you know that almost half of the plants around us can be eaten? Sumac is one of those edible plants, and its berry clusters have been used for both food and medicine for thousands of years.
You might wonder if sumac is poisonous. No worries, the type of sumac we’re talking about isn’t toxic. There are a few varieties of edible sumac, and poison sumac looks quite different—it’s white instead of red. Among the edible kinds, we have staghorn sumac with red fuzzy berries and stems, and smooth sumac, which grows in dry, rocky places with smooth berries. Other types include dwarf and sweet sumac, but staghorn is probably the most common variety you’ll come across.
Sumac berries are packed with malic acid and vitamin C, giving them a tangy, lemon-like taste and an astringent quality similar to an unripe banana. They don’t have a strong herbal flavor, just a tartness that makes them popular in Middle Eastern cooking. Indigenous tribes in North America have also been using sumac for ages. You can buy sumac at upscale stores or foreign food markets, or even forage for it yourself. It’s appreciated worldwide both as a spice and a medicinal plant.
Sumac may seem modest, but research over the past fifty years highlights its impressive properties. Rich in phenols and flavonoids, sumac is anti-inflammatory, antimicrobial, and nutrient-dense. Historically, it’s been used to treat a variety of health issues, and modern studies are confirming its benefits.
As an astringent, sumac helps tone tissues, addressing conditions like diarrhea, hemorrhoids, excessive urination, and bleeding. Its antibacterial and antifungal properties make it great for skin health, infections, and wound care. A study from 2014 showed it effectively fights mouth bacteria and prevents biofilms, while research from 2004 confirmed sumac’s ability to combat various harmful bacterial strains, similar to onions, by targeting salmonella and E. coli.
Sumac’s flavonoids offer potential brain health benefits, reducing brain and nervous system inflammation. This suggests sumac may be helpful in fighting degenerative nervous system diseases. The anti-inflammatory effects also appear to protect vital organs. Research indicates sumac might help prevent intestinal damage, with antioxidants that bolster immune support and guard against cellular decay. A 2009 study even found sumac can protect against organ and DNA damage.
For the skin, sumac traditionally aided wound care and now is known to inhibit harmful cell growth, protecting against inflammation and sun damage. It might even be likened to “eating your sunscreen.”
Several studies suggest sumac can prevent tumor growth and spread. A 2021 study found it could significantly hinder cancer cell growth. There’s also research on sumac’s role in managing cholesterol; a 2018 study suggested it boosts good cholesterol levels, while another noted potential heart protection. Though some results are mixed and call for more research, sumac could be beneficial for managing insulin levels and diabetes—a long-standing use in Turkey that’s supported by research.
Sumac has shown promise in reducing muscle pain after workouts. A trial with sumac juice resulted in less pain and better recovery compared to those who didn’t consume it, thanks to reduced inflammation.
Despite all these perks, sumac isn’t common in everyday kitchens. How do you incorporate it into your life? You can forage for sumac berries in the wild or buy them as a spice. Sumac tinctures are a good astringent option and can preserve the berries’ benefits beyond summer. Ground sumac adds a tasty zest to many foods.
Have you tried sumac before? What would you use it on? Let us know and share the experience!
