Rhubarb

It may be tart but it’s full of surprises

Used like a fruit, it’s just the fleshy stalk of the rhubarb plant that is eaten but never the leaves – they’re slightly poisonous.

Nutrients in rhubarb

Rhubarb is low in fat, protein and carbohydrates and most of this carbohydrate content is fibre. Because of its tartness, however, it is usually combined with sugar in recipes – often quite a lot of sugar!

When it comes to vitamins and minerals, rhubarb is a great source of vitamin K – crucial for blood clotting and healthy bones. It also contains vitamin C, which is needed for damage repair in the body, for healthy bones and teeth, and it helps us absorb iron from our diet. Rhubarb also contains small amounts of B vitamins and beta-carotene that your body turns into vitamin A.

Perhaps surprisingly, rhubarb contains many minerals, such as iron, magnesium, manganese and potassium but only in small quantities. It is a rich source of calcium – but don’t get excited as our bodies can absorb only very little of it due to oxalic acid which rhubarb contains and which blocks calcium absorption to a large degree.

Anti-cancer compounds

The pink and red pigments in rhubarb stalks are called anthocyanins and they are not just pretty but are also powerful antioxidants that may help lower the risk of certain cancers. Anthocyanins are found in rhubarb, berries, plums, red onions, red grapes and black beans and if consumed regularly can help protect your health.

Good for the heart

Rhubarb is a good source of healthy fibre and may help reduce cholesterol in people with high levels. Its anthocyanins protect your blood vessels from inflammation and damage, which may be particularly helpful for people with high blood pressure.

Gut-friendly food

Rhubarb’s fibre also helps feed beneficial gut bacteria. A healthy gut microbiome supports the integrity of the gut wall, aids digestion and contributes to overall immune health. Rhubarb also contains natural compounds, such as anthraquinones, that have a mild laxative effect, gentle enough not to cause problems for most people but potentially helpful for those prone to constipation.

Liver champion

Rhubarb has been used in traditional folk medicine to support liver health and some studies suggest potential benefits. Research, including trials on non-alcoholic fatty liver disease (NAFLD), indicates rhubarb extracts may help reduce symptoms such as liver fat accumulation and inflammation. The liver’s remarkable regenerative capacity could be supported by these effects, but more high-quality human studies are needed to confirm efficacy and optimal use.

If you have a liver condition requiring medical treatment, consult your doctor before using rhubarb. While it shows promise in some cases, it can worsen liver function or interact adversely with medications in others.

Immunity booster

Rhubarb contains vitamin C, antioxidants and compounds called anthraquinones that have antibacterial properties. This trio may help with infection-fighting and immune support, but more research is needed.

Great for the skin

Your skin needs various nutrients for firmness and suppleness, and rhubarb supplies several. Its vitamin C boosts collagen production, antioxidants shield cells from damage, and beta-carotene converts to vitamin A for healthy skin renewal – though the benefits are modest and best from a balanced diet.

Menopausal aid

Several studies show rhubarb root extract can ease menopausal symptoms such as hot flushes and anxiety by reducing their severity and frequency, with good tolerability in trials.

Kidney saviour

Studies indicate that rhubarb extract may slow chronic renal failure progression and enhance the effectiveness of conventional treatments. However, typical dietary amounts are insufficient– concentrated extracts are required for therapeutic effects.

How to store rhubarb

Rhubarb stalks should always have the leaves removed, as they contain toxins. Store unwashed stalks in the fridge for up to a week, wrapped in a paper towel to stay crisp. To freeze, chop into small pieces and spread on a tray to prevent clumping before storing in portions.

When cooking, a splash of lemon juice brightens the flavour, preserves colour, and helps slow vitamin C loss – though some nutrient degradation still occurs with heat.

Not for everyone

Rhubarb can interfere with some medications and those with hormone-sensitive cancers or taking cytochrome P450 substrate drugs (eg statins, antidepressants and warfarin) should avoid it. For people who take melatonin, digoxin, cyclosporine or methotrexate, rhubarb may not be entirely safe so consult your doctor to find out if you can or can’t eat it.

Also, stay away from rhubarb if you suffer from kidney stones as the oxalic acid it contains can worsen the problem.

Make the most of it

Rhubarb’s tartness asks for sugar to make it palatable but there are ways to sweeten it without sugar overload. Try chicory root syrup, for example – it’s sweet but contains hardly any sugar. When cooking rhubarb or making rhubarb crumble, add finely diced dates for some healthy sweetness.