SUMAC: THE ANTIOXIDANT POWERHOUSE

Figure 1: Sumac Powder

What is Sumac?

Sumac is a versatile spice originated from Mediterranean region, stretching from Italy to Greece to Lebanon. It is a most common spice used in the most Arab countries. Basically sumac is made from dried or ground berries of wild sumac flower. Though it is red in colour it doesn’t mean it will be spicy in taste but rather it has a tangy, lemony flavour to it.

It has been in used in roman kitchens, prior to the arrival of the lemons in those areas. It was used as a source of acidity due to its tangy and lemony flavour.

Scientific Background:

Sumac belongs to Anacardiaceae (cashew family) and its scientific name is Rhus.

Figure 2: Sumac plant and its berries

Types of Sumac:

There are two types of sumac. They are as follows:

Smooth or Scarlet Sumac
Fragrant or Lemon Sumac

Figure 3: Types of Sumac Plant.

Benefits of Sumac:

Powerhouse of antioxidants:

Sumac is rich in hydrolysable tannins which make it rank high on the Oxygen Radical Absorbance Chart (ORAC) which means it’s packed with antioxidants. It is also a rich of Vitamin C which helps to neutralize free radicals in the body, which helps to prevent cancer and cardiovascular diseases (CVD).

Lowers down blood sugar levels:

Studies has shown that sumac has low glycemic index with helps to lowers down blood sugar levels hence sumac is beneficial for diabetic patients.

(Note: Glycemic index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Low GI foods is slowly digested, absorbed and metabolised and also cause lower and slower rice in blood glucose hence beneficial for diabetic patient.)

Has anti-inflammatory property:

Sumac appears to have affected by blocking catalysts of inflammation such as NF-kappa B, STAT-3 and nitric oxide and inflammation promoting molecules like TNF-alpha, IL-6 and IL-8. Hence, sumac helps to reduce inflammation.

Increase breast milk production:

Sumac acts as lactogogues/ galactogogues which during lactation helps to increase breast milk production. So, sumac is recommended to be incorporated in lactating mother’s diet.

(Note: Lactogogues/ galactogogues are foods that help to boost production of milk during lactation. Common examples are garlic, gond, almonds, milk.)

Ease menstrual cramps:

Sumac is rich in Vitamin C, so this helps to ease menstrual cramps during menstruation. Vitamin C helps to absorb iron from foods into the bloodstream and tissues. So during menstruation, there is loss of blood so taking sumac in the diet helps to boost iron absorption hence, easing menstrual cramps.

How Sumac can be incorporated in one’s diet?

Being a versatile spice, sumac can be used in various ways. They are as follows:

Used in salads
Used in breads
Used in desserts
Also used as a garnish
Sumac can be used as a substitute for lemon juice or vinegar
It can also be used while marinating meat as it helps to enhance the flavour of meat.