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Za’atar: The Lebanese Superfood Spice That Boosts Your Brain and Your Health

April 6, 2026

By Judy Thameen, Registered Dietitian | Judina Nutri Clinic, Tripoli, Lebanon

If you grew up in Lebanon, za’atar was on your breakfast table every single morning — dipped in olive oil, spread on manouche, or sprinkled over labneh. But did you know this humble blend of thyme, sumac, and sesame is also one of the most powerful nutritional tools in your kitchen? As a dietitian Tripoli, I love showing clients how Lebanese food they already eat is secretly amazing for their health.

What Is Za’atar Made Of?

Traditional Lebanese za’atar blends wild thyme, sumac, sesame seeds, and salt. Each ingredient brings unique nutritional benefits. Thyme contains carvacrol, shown to support memory and cognitive function. Sumac is rich in antioxidants that fight inflammation. Sesame provides healthy fats and vitamin E essential for brain health.

Judy’s Tip: Always buy za’atar from a trusted local source in Tripoli. Many commercial blends add flour or fillers that reduce nutritional value. Better yet, make your own.

Za’atar and Weight Management

Za’atar supports weight loss Lebanon in several ways: it is extremely low in calories (about 15 calories per tablespoon), high in flavour so it satisfies your taste buds naturally, anti-inflammatory which removes a major barrier to fat loss, and it supports digestion by easing bloating and improving gut health.

Judy’s Tip: Instead of processed dips or spreads, keep a bowl of za’atar and extra virgin olive oil on your table. It is one of the best low-calorie, high-satisfaction choices you can make.

Za’atar for Brain Health

Lebanese grandmothers told children to eat za’atar before exams for generations — and science is now proving them right. The carvacrol in thyme supports memory and mood. The antioxidants in sumac reduce oxidative stress that accelerates brain ageing. This is Lebanese food wisdom at its finest.

5 Easy Ways to Eat More Za’atar Daily

  • Sprinkle over fried or scrambled eggs at breakfast
  • Mix into labneh as a protein-rich dip
  • Add to roasted vegetables before baking
  • Stir into olive oil for a bread dip
  • Sprinkle over hummus for extra nutrition and flavour

Judy’s Tip: Eat za’atar with olive oil in the morning. The healthy fats help your body absorb the fat-soluble nutrients more efficiently — maximising the benefits of this Lebanese superfood.

At Judina Nutri Clinic in Tripoli, Lebanon, we build nutrition plans around incredible foods already in your Lebanese kitchen. Za’atar is a perfect example of how Lebanese food, eaten mindfully, supports both health and weight management. 📅 Book your FREE consultation at judythameen.com

Judy Thameen is a Registered Dietitian at Judina Nutri Clinic, Tripoli, Lebanon. Visit judythameen.com