Vitamins, Advantages, Downsides, and Recipes

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Also known as spinach dock, sorrel is a plant known for its tart taste and powerful health benefits.

This bright leafy green and its fruits are used to give soups, sauces, salads and drinks a sharp, lemony taste. Certain varieties are also used to make herbal teas, tinctures, and nutritional supplements.

This article explores some of the advantages, disadvantages, and uses of sorrel.

Sorrel is a type of leaf green that is used as an herb and vegetable.

It is grown in Europe, Central Asia, and certain parts of North America, Australia, and New Zealand (1).

It has a sour, lemon-like taste and is often used in dishes such as soups, stews, and curries. It is also used medicinally as it promotes healthy digestion, reduces inflammation, and treats canker sores.

The two most commonly grown species are known as the French sorrel and the common sorrel. Compared to sorrel, the French version is less bitter and grows taller with smaller, rounder leaves.

Other types of sorrel are:

  • Sheep sorrel
  • arctic dock
  • Patience dock
  • broad-leaved sorrel
  • red-veined sorrel

Certain plants and foods have similar names but are not related. Wood sorrel, for example, is an edible species of weed found across North America. Similarly, in Jamaica, the term sorrel refers to roselle, a type of hibiscus plant.

Summary

Sorrel is a type of leafy green with a sour, lemon-like taste. It is used as a herb and a vegetable. There are two main types of sorrel – French and more common – that differ slightly in taste and appearance.

Sorrel is very nutritious. Not only is it low in calories, it’s also rich in fiber and micronutrients like magnesium and vitamins C and A.

One cup (133 grams) of raw sorrel contains (2):

  • Calories: 29
  • Protein: 2.5 grams
  • Fat: 1 gram
  • Carbohydrates: 4 grams
  • Fiber: 4 grams
  • Vitamin C: 71% of the daily value (DV)
  • Magnesium: 33% of the DV
  • Vitamin A: 30% of the DV
  • Manganese: 20% of the DV
  • Copper: 19% of the DV
  • Iron: 18% of the DV
  • Potassium: 11% of the DV
  • Riboflavin: 10% of the DV
  • Vitamin B6: 10% of the DV
  • Phosphorus: 7% of the DV

Sorrel is particularly rich in vitamin C, a water-soluble vitamin that combats inflammation and plays a key role in immune function (3).

It’s also high in fiber, which can promote regularity, increase feelings of satiety, and stabilize blood sugar levels (4).

In addition, it is loaded with magnesium, a mineral that is essential for bone and heart health (5).

Summary

Sorrel is low in calories but high in essential nutrients like fiber, magnesium, and vitamins C and A.

Sorrel has been linked to several powerful health benefits.

Rich in antioxidants

Sorrel is a great source of antioxidants, which are beneficial compounds that protect your cells from damage by neutralizing harmful free radicals.

Antioxidants can help prevent many chronic conditions, including heart disease, cancer, and type 2 diabetes (6).

In particular, studies show that sorrel is rich in the following antioxidants (7):

  • Phenolic acids
  • Flavonoids
  • Triterpenes
  • Carotenoids
  • Anthraquinones
  • Naphthalenes
  • Stilbenoids

A test-tube study compared the antioxidant properties of 10 plant extracts and found that red sorrel had the highest antioxidant activity (8).

Another test-tube study showed that Rumex hastatus, a specific species of sorrel, scavenges harmful free radicals. This suggests that it could be useful in treating neurodegenerative diseases such as Alzheimer’s disease (9).

May decrease cancer cell growth

Although research in humans is lacking, some test-tube and animal studies have shown that sorrel can block the growth and spread of certain types of cancer cells.

For example, a test-tube study showed that several types of sorrel killed breast, cervical, and skin cancer cells (10).

Additionally, in a study on rats with leukemia, a mixture of sorrel extract and other ingredients like clover, elm, and Chinese rhubarb prevented weight loss and improved white blood cell counts (11).

However, more studies are needed to determine how sorrel can affect cancer growth in humans when consumed as part of a balanced diet.

Supports heart health

Animal studies suggest that sorrel can improve several aspects of heart health.

In one study in rats, sorrel extract was shown to alter certain pathways involved in platelet aggregation – the process by which platelets clump together in your blood – to reduce the formation of blood clots (12).

Other animal studies have also shown that sorrel extract could help widen blood vessels to prevent high blood pressure (13, 14).

Finally, sorrel is high in fiber and antioxidants, both of which are beneficial for heart health (15, 16).

Yet there is a lack of human studies on sorrel and heart health. More research is needed to examine the effect of this green on human heart health.

Summary

Sorrel is rich in antioxidants. It can support heart health and inhibit cancer cell growth.

Most healthy adults can enjoy sorrel in moderation as part of a healthy, balanced diet.

However, some people may be allergic to sorrel. If you experience side effects after consuming it, or if you are allergic to other plants in the same family such as rhubarb, buckwheat, and knotweed, you may need to avoid them.

It’s also worth noting that sorrel contains oxalate, a common plant compound that can block the absorption of minerals like calcium (17, 18).

Calcium and oxalate can also bind with each other. This can contribute to the formation of calcium oxalate kidney stones, which are hard mineral deposits in the kidneys that can cause symptoms such as pain, nausea, and vomiting (19).

However, instead of eliminating oxalate-rich foods like sorrel from your diet, try increasing your calcium intake, limiting your salt intake, and drinking plenty of water to prevent calcium oxalate kidney stones (20, 21, 22).

Summary

Some people can be allergic to sorrel. It also contains oxalate, which can interfere with calcium absorption and contribute to the formation of kidney stones.

Sorrel is available both fresh and dried in many specialty stores and online retailers.

Sorrel is also found in some herbal tea blends, including essiac tea, which is often touted as a natural treatment for cancer (23).

Sorrel can also be purchased in tincture or capsule form, with most supplements offering doses of 400–800 mg.

Although these products are claimed to improve detoxification, boost immune function, and reduce inflammation, there has been no research into their effectiveness, safety, or side effects.

If you have basic health problems or are taking medication, it is best to speak to your doctor before taking herbal supplements.

Summary

Sorrel is available fresh and dried and is found in certain dietary supplements. It can also be used in herbal tea blends such as essiac tea.

Sorrel has a tart, lemony flavor that works well in a variety of recipes.

It’s especially popular in soups and stews, and is often paired with ingredients like potatoes, carrots, chicken, and sour cream.

You can also use sorrel greens to spice up salads or mix them into vinaigrettes for an extra flavor boost.

Sorrel sauce is another popular recipe that uses these greens. It is usually served with seafood such as salmon.

Most recipes combine the tart taste of sorrel with ingredients like chives, cream, butter, and chervil – a type of herb related to parsley.

Summary

Sorrel can be used in many recipes, including soups, stews, salads, dressings, and sauces.

Sorrel is a leafy green plant that can be used both as an herb and as a vegetable. In certain parts of the Caribbean, its fruits are used to make beverages.

It’s high in antioxidants and nutrients like fiber, vitamin C, and magnesium. It can support heart health and fight cancer, although more human research is needed.

It can be used to make herbal tea, taken as a supplement, or enjoyed in dishes such as soups, salads, and sauces.