The hibiscus plant is well known for its vibrantly colored flowers. In fact, it is so beloved for its beauty that the hibiscus was chosen as the state flower of Hawaii.
But hibiscus is more than just a pretty flower. It has also been used in traditional medicine for centuries to treat a variety of ailments, thanks to its many health benefits.
Whether you’re looking to boost your immune system or enjoy a refreshing drink, hibiscus has something to offer. Read on to learn more about the benefits hibiscus provides and how you can safely add to your diet.
What is hibiscus?
Hibiscus is a flowering plant from the mallow family, known for its vibrant, colorful flowers.
“There are hundreds of hibiscus species, but most fall into two categories: hardy or tropical, depending on their native climates,” said Lori Schnelker, a registered dietitian with Banner–University Medicine. “Hardy hibiscus varieties tend to grow in cooler climates, while tropical varieties thrive in warmer areas.”
The most common varieties include:
- Hibiscus sabdariffa (Jamaican roselle)
- Hibiscus rosa-sinensis (Chinese hibiscus or tropical hibiscus)
- Hibiscus syriacus (rose of Sharon)
- Hibiscus mutabilis (cotton rosemallow)
- Hibiscus coccineus (scarlet rosemallow)
- Hibiscus acetosella (cranberry hibiscus)
- Abelmoschus Manihot (edible leaf hibiscus)
Each variety has a unique color, shape and benefits but not all are safe to ingest. “Cranberry hibiscus, roselle Jamaican and edible leaf hibiscus are the three safe varieties to eat,” Schnelker noted. “They can be consumed fresh, dried or as a powder.”
Health benefits of hibiscus
Hibiscus has many health benefits.
Rich in antioxidants
“Hibiscus is packed with antioxidants like beta-carotene, vitamin C, anthocyanins and polyphenols,” Schnelker said.
These compounds help fight inflammatory conditions like arthritis, upper respiratory tract infections and gastrointestinal discomfort. Some people find drinking hibiscus tea can help with bloating, indigestion and constipation due to the presence of natural fruit acids found in hibiscus.
Supports heart health
One of the most well-known benefits of hibiscus is its ability to lower blood pressure.
“Hibiscus helps relax and widen blood vessels, which can reduce the risk of stroke and heart attack,” Schnelker said.
Promote weight loss
There is some evidence that hibiscus can help with weight loss. Some studies have found that the polyphenols of hibiscus sabdariffa extract can reduce fat absorption, help promote fat loss and reduce obesity. Drinking hibiscus tea alone won’t cause you to lose weight, but it can be a helpful part of a healthy diet and lifestyle.
Boosts liver health
Hibiscus may also have a positive effect on your liver. The liver plays an important role in detoxifying your body. Hibiscus has been shown to help protect liver cells from damage and reduce inflammation. Hibiscus may also improve fatty liver disease by decreasing the buildup of fat.
Regulates blood sugar
Hibiscus may help regulate blood sugar levels, which is especially beneficial for those with diabetes. It can improve insulin sensitivity, lower fasting blood glucose and reduce post-meal spikes. The antioxidants in hibiscus may also help combat insulin resistance.
Potential risks of hibiscus
While hibiscus is generally safe for most people, there are some things you should keep in mind.
Blood pressure concerns
Hibiscus is known to help lower blood pressure. However, if you already have low blood pressure it can make it worse. If you’re taking medication for high blood pressure, talk to your health care provider before using hibiscus to ensure your safety.
Toxicity from non-edible varieties
“If you consume hibiscus that is not edible, you may experience symptoms like nausea, vomiting or diarrhea,” Schnelker said. It’s important to stick to edible varieties.
Pregnancy and surgery concerns
Hibiscus is not safe for pregnant people. It can cause early pregnancy or miscarriage. Hibiscus can also affect blood sugar levels, making it harder to control blood sugar during surgery. It’s best to avoid hibiscus during pregnancy or before a planned surgery.
Kidney and liver transplant considerations
If you’ve had a liver or kidney transplant, it’s recommended that you avoid hibiscus.
“Hibiscus can interact with immunosuppressant medications like tacrolimus and CellCept, potentially leading to toxicity and damaging the transplanted organ,” said Tara Liwski, a transplant registered dietitian with Banner – University Medicine.
How to use hibiscus in your diet
If you would like to know how to use hibiscus in your diet, Schnelker shared some ideas:
- Hibiscus tea: One of the most popular ways to enjoy hibiscus is by drinking tea. You can steep fresh or dried hibiscus flowers in hot water, creating a refreshing, tangy drink. Add a little honey or fruit to sweeten it to your taste.
- Hibiscus in smoothies and salads: "You can blend any form of hibiscus into a smoothie or sprinkle it on cereals," Lori suggests. "Hibiscus can also be added to vinaigrettes for salad dressing or used as a garnish in salads." Add a spoonful of powdered hibiscus or toss in some dried flowers for a colorful, healthy twist.
- Jams, marmalades and baked goods: If you like cooking or baking, add hibiscus to jams, marmalades or baked goods like cakes and cookies. The dried hibiscus flowers add a floral, tangy flavor that works well in these recipes.
- Hibiscus garnish: The flowers can be used as garnishes. Their colorful petals add a pop of color and flavor to your meals.
Takeaway
Hibiscus offers many health benefits, from lowering blood pressure to boosting your immune system. It’s a natural and tasty way to support your wellness.
However, be mindful of potential risks, especially if you’re pregnant, breastfeeding or on medication. Talk to your health care provider or a Banner Health specialist if you have concerns.
