Health Benefits of Rhubarb: The Tart Superfood with Surprising Healing Powers
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Rhubarb is one of those ingredients that people either rave about or scratch their heads over. Is it a fruit? A vegetable? What’s up with those toxic leaves? And why does it show up in desserts if it tastes so sour? Don’t worry, you’re about to get the full scoop. In this post, we’re going to dig deep into the properties and health benefits of rhubarb, and by the end, you’ll know exactly why this tart stalk deserves a spot on your plate—and maybe even in your medicine cabinet.
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What Is Rhubarb, Really?
Let’s start with the basics: Rhubarb is technically a vegetable, but it’s often used like a fruit.
Think of it as the undercover agent of the produce aisle.
It has long, celery-like stalks that range from bright red to green, depending on the variety.
But here’s the kicker: the leaves are poisonous.
They contain oxalic acid and anthraquinone glycosides, which are harmful if consumed in large quantities.
So, always toss the leaves and use only the stalks.
Fun fact? Rhubarb was originally used as medicine in ancient China, way before it found its way into pies and jams.
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Nutritional Profile of Rhubarb
Alright, so what’s in it for your body? A whole lot, actually.
Despite being low in calories, rhubarb is loaded with nutrients. Let’s break it down:
- Calories: About 26 calories per 100 grams
- Fibre: Roughly 1.8 grams
- Vitamin K: A whopping 37% of the daily value
- Vitamin C: Around 10% of the daily value
- Calcium: 10% of the daily value
- Potassium: Heart-friendly levels
- Antioxidants: Including anthocyanins and polyphenols
It’s like a multivitamin disguised as a sour stick.
Top Health Benefits of Rhubarb
Now let’s get to the juicy stuff—how rhubarb can boost your health in more ways than one.
1. Supports Bone Health
Thanks to its impressive vitamin K content, rhubarb plays a key role in bone metabolism.
Vitamin K helps your body make proteins for healthy bones and tissues.
Plus, that touch of calcium doesn’t hurt either.
So, if you’re looking to keep your skeleton sturdy, rhubarb’s got your back (literally).
2. Aids Digestion and Prevents Constipation
Rhubarb is rich in dietary fibre, which helps move things along in your digestive system.
But wait, there’s more. The plant also contains natural compounds like sennosides, which act as gentle laxatives.
That’s why rhubarb has been a traditional remedy for constipation for centuries.
But don’t go overboard—too much can have you running to the bathroom more than you’d like.
3. Packed with Antioxidants
Want to fight off aging and oxidative stress?
Rhubarb brings the heat with polyphenols and anthocyanins—especially in the redder stalks.
These antioxidants help combat free radicals, the unstable molecules that can damage your cells.
Translation: Rhubarb helps you age like fine wine (whilst tasting nothing like it).
4. May Help Lower Cholesterol
Some animal studies suggest that rhubarb extract can help reduce bad LDL cholesterol and raise good HDL cholesterol.
Whilst more human research is needed, this is a promising benefit, especially for anyone aiming to support heart health.
The secret? Likely the combo of fibre and antioxidant compounds.
5. Supports Weight Management
Trying to lose weight without sacrificing flavour? Rhubarb is your new BFF.
It’s low in calories and high in fibre, which means it keeps you full longer without contributing to your waistline.
You can use it in smoothies, low-sugar compotes, or savoury dishes to add bulk and tang without guilt.
6. Anti-inflammatory Properties
Inflammation is at the root of many chronic diseases—heart issues, arthritis, even certain cancers.
Rhubarb’s polyphenolic compounds have been shown to offer anti-inflammatory effects, which can help keep your immune system balanced.
Think of rhubarb as nature’s tiny firefighter, cooling down inflammation before it spreads.
7. Might Support Brain Health
Rhubarb’s antioxidant profile isn’t just good for your skin or heart—it might also protect your brain.
Oxidative stress and inflammation are linked to neurodegenerative diseases like Alzheimer’s.
Whilst research is still young, rhubarb’s antioxidant power could play a preventive role.
How to Use Rhubarb
You don’t need to stick with the old-school pie.
Here are some modern and easy ways to use rhubarb:
- Rhubarb compote over Greek yogurt
- Smoothies with strawberries and banana
- Roasted rhubarb with honey and orange zest
- Rhubarb chutney for meats or cheeses
- Homemade rhubarb tea for digestion
Just remember: you usually need to sweeten it a bit, unless you’re into sour punch-level tartness.
A Quick Word of Caution
As healthy as rhubarb is, moderation is key.
Because it contains oxalates, too much of it may contribute to kidney stones in sensitive individuals.
If you’ve had kidney issues in the past, it’s best to consult your healthcare provider before diving into rhubarb season.
Also, never eat the leaves. We’ve said it once, but it’s worth repeating—they’re toxic.
RELATED:
WHAT ARE OXALATES AND WHY ARE THEY BAD FOR YOU?
Final Thoughts
So there you have it—rhubarb isn’t just some oddball vegetable that your grandmother sneaks into a cobbler.
It’s a nutritional powerhouse with serious health perks, from improving digestion to fighting inflammation.
It’s low in calories, high in fibre, and bursting with antioxidants.
Whether you’re in it for the health benefits or just love that zingy flavor, rhubarb has something for everyone.
So next time you’re browsing the produce aisle and spot those ruby-red stalks, grab a bunch.
Your taste buds—and your body—will thank you.
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FAQs
Can you eat raw rhubarb?
Yes, but it’s very sour. Most people prefer to cook or sweeten it to tame the tartness. If you’re going raw, try dipping it in honey or mixing with sweet fruits.
Is rhubarb safe during pregnancy?
Rhubarb in small culinary amounts is generally considered safe during pregnancy. However, medicinal amounts or concentrated extracts should be avoided unless approved by your doctor.
How do I store rhubarb?
Wrap unwashed rhubarb stalks in a damp paper towel and place them in a plastic bag in the fridge. They should last up to a week. You can also freeze chopped rhubarb for long-term storage.
Are green rhubarb stalks safe to eat?
Absolutely. The green colour doesn’t mean they’re unripe—just a different variety. They’re a bit more tart but totally edible.
Can I grow rhubarb at home?
Yes! Rhubarb is a hardy perennial plant that grows well in cooler climates. Plant it in rich soil with good drainage and give it time—it typically takes a year or two to harvest, but it’s worth the wait.
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