Saffron is known as the world’s most expensive spice, but its true value extends far beyond its high price. This leads many to ask: is saffron good for health? Does its fame come only from its unique color and aroma, or does it possess significant health benefits of saffron benefits?
For centuries, from ancient Greece to Persia, saffron has been used not only as a luxury spice but also for its powerful medicinal properties. It was traditionally consumed to improve mood, enhance cognition, and boost energy. In this comprehensive guide, we explore exactly what modern science says about the benefits of saffron. We will cover everything from its effect on reducing stress and depression to the role its powerful antioxidants play in protecting the body. If you want to truly understand what saffron is good for and how it can contribute to your overall well-being, this guide will provide the answers.
Look at Its Active Compounds Saffron
Each of these unique compounds has a specific effect on the cells and systems in our body, and they are the main reason behind saffron’s therapeutic properties. Below, we’ll get to know the three most important of these “little heroes.
- Crocin: Responsible for Color and Antioxidant Properties Crocin and its derivative, crocetin, are carotenoid pigments that give saffron its intense red color. As potent antioxidants, they help neutralize harmful free radicals, protecting cells from oxidative stress. A significant portion of saffron’s therapeutic effects, including its neuroprotective (brain cell protection), anti-inflammatory, and antidepressant properties, are scientifically attributed to these compounds.Higher quality saffron varieties, which have healthier, fresher threads, usually retain a higher concentration of picrocrocin, and therefore have a stronger, longer-lasting flavor.
- Picrocrocin: The Primary Agent of Taste This compound is the main contributor to saffron’s characteristic bitter taste. Picrocrocin is the molecule that most impacts the flavor profile of the spice. It also has effects on stimulating appetite and is studied for its digestive properties.
- Safranal: Responsible for Aroma Safranal is a volatile compound that is primarily responsible for saffron’s distinct aroma. It forms during the drying process from the breakdown of picrocrocin. Scientific studies have investigated safranal for its positive effects on the nervous system, including its potential to modulate mood and act as a relaxant.
Based on the quality and part of the flower used, saffron is divided into types such as “Super Negin”, “Negin”, “Sargol” and “Poshal”, each of which has a different taste, color and aroma in terms of the amount of crocin, picrocrocin and safranal.
Read more: Types of Iranian Saffron
1. Saffron Act as a Powerful Antioxidant
Saffron is rich in plant components that serve as antioxidants molecules that protect your cells from oxidative stress and inflammation. Among the antioxidants found in saffron are crocin, crocetin, safranal, and kaempferol. Crocin and crocetin are carotenoids that contribute to the red color of saffron. Both chemicals may act as antidepressants, which protect brain cells, decrease inflammation, suppress appetite, and help weight loss. Safranal imparts a unique flavor and fragrance to saffron. It may enhance your mood, memory, and learning capacity, as well as protecting your brain cells from oxidative stress, according to research. Finally, kaempferol is present in the petals of saffron flowers. This chemical has been associated with a variety of health advantages, including decreased inflammation, anticancer activity, and antidepressant action.
2.Improve Mood and Treat Depressive Symptoms
Saffron is sometimes called the “sunshine spice,” not just for its vibrant color but also for its potential mood-brightening properties. A growing body of research suggests that saffron supplements can be effective in treating symptoms of mild-to-moderate depression. The mechanism is linked to its active compounds, particularly Crocin and Safranal, which are believed to help modulate mood-balancing neurotransmitters like serotonin. Several clinical trials have found saffron to have similar efficacy to conventional antidepressants, often with fewer reported side effects, making it a compelling subject for mood support studies.
3. Can Saffron Help Fight Cancer Cells
Saffron is rich in antioxidants, which help neutralize harmful free radicals. This action is significant because free radical damage is linked to the development of chronic diseases, including cancer.
Impressively, in-vitro (test-tube) studies have shown that saffron and its compounds can selectively target and inhibit the growth of or kill colon cancer cells while leaving normal cells unharmed. This effect has also been observed in studies on skin, bone marrow, prostate, lung, breast, and cervical cancer cells. Furthermore, research suggests that crocin, saffron’s main antioxidant, may increase the sensitivity of cancer cells to chemotherapy drugs. However, it is crucial to note that while these findings are promising, the anti-cancer effects of saffron are under-researched in humans, and extensive clinical trials are required.
4. Benefits of saffron for PMS symptoms
Premenstrual Syndrome (PMS) is a term describing a range of physical, emotional, and psychological symptoms that occur before a menstrual period. Studies suggest that saffron may be an effective tool in managing these symptoms.
In one study involving women aged 20–45, taking 30 mg of saffron daily was shown to be more effective than a placebo in treating PMS symptoms like irritability, headaches, food cravings, and pain. Another fascinating study found that simply smelling saffron for 20 minutes helped reduce PMS symptoms such as anxiety and lowered levels of the stress hormone, cortisol.
5. The effect of saffron on sexual potency
Aphrodisiacs are substances that may help boost libido. Saffron has been studied for its potential aphrodisiac effects, with notable results observed particularly in individuals taking antidepressant medication, which can often lower sexual desire.
For instance, one study found that 30 mg of saffron daily over four weeks significantly improved erectile function in men with antidepressant-related erectile dysfunction. A separate analysis of six studies concluded that taking saffron significantly improved erectile function, libido (desire), and overall satisfaction. Similarly, in women who reported low sexual desire due to taking antidepressants, 30 mg of saffron daily for four weeks improved sexual desire and reduced sex-related pain compared to a placebo.
6. Benefits of saffron for weight loss and appetite
According to research, saffron may help prevent unwanted snacking by curbing your appetite. In one eight-week study, women who took saffron supplements reported feeling significantly fuller, snacking less frequently, and losing more weight than those in the placebo group. Another study found that a saffron extract supplement helped to significantly reduce appetite, Body Mass Index (BMI), waist circumference, and total fat mass.
While the exact mechanism is still under investigation, one leading theory suggests that saffron’s mood-enhancing effects may decrease the desire to snack.
7. Benefits of saffron for heart health
Animal and test-tube studies indicate that saffron’s rich antioxidant properties may help improve heart health. Research suggests that saffron can help lower blood cholesterol levels and prevent arteries and blood vessels from clogging, which are key risk factors for heart disease. Its potent anti-inflammatory effects also contribute to the overall health of the cardiovascular system.
8. The effect of saffron on vision
Saffron appears to hold promise for improving eyesight in adults with age-related macular degeneration (AMD). AMD is a common eye condition and a leading cause of vision loss in older adults. Studies suggest that saffron supplementation can improve visual function in people with AMD. This is believed to be due to its antioxidant and anti-inflammatory effects, which help protect the sensitive cells of the retina from free radical damage associated with the progression of AMD.
9. Saffron in Alzheimer’s
Saffron’s antioxidant qualities may play a role in improving cognition in adults with Alzheimer’s disease. Due to its ability to reduce oxidative stress, studies on people with mild-to-moderate Alzheimer’s have suggested that saffron can improve cognitive function. Some research has even indicated its efficacy is comparable to conventional treatments, but more extensive clinical trials are necessary.
10. How to Easily Add Saffron to Your Diet
Despite its complexity, incorporating saffron into your diet is simple. In small quantities, it adds a subtle flavor and vibrant color to savory dishes like paella, risottos, and stews. To get the best flavor, soak the threads in hot but not boiling water before adding them and the liquid to your dish.
It is generally better to buy saffron threads rather than powder, as threads are less likely to be adulterated. While saffron is the world’s most expensive spice, a small amount goes a long way. Using too much can give your food an overpowering medicinal taste. For those seeking a standardized dose for health purposes, saffron is also widely available in supplement form.
Saffron Safety: Recommended Dosage, Side Effects, and Precautions
While saffron is generally safe for most people when used appropriately, it’s crucial to be aware of the correct dosages and potential risks, especially when using it as a supplement.
Recommended Dosage For culinary purposes, saffron is very safe. When used as a health supplement, the effective dose can vary. According to Healthline, an analysis of multiple studies indicates that taking 30 mg of saffron daily can be effective for treating symptoms of mild-to-moderate depression. Generally, health experts consider doses of up to 1.5 grams per day to be safe for most people.
Potential Side Effects and Toxicity Adverse effects are rare at recommended dosages. However, the risk increases with higher amounts. As reported by WebMD, taking large amounts of saffron is “possibly unsafe.” The health authority notes that doses of more than 5 grams can cause toxic effects such as nausea, vomiting, and dizziness. Doses significantly higher than this (10-20 grams) can be fatal.
Precautions and Who Should Avoid Saffron Certain individuals should exercise particular caution:
- Pregnancy and Breastfeeding: It is widely advised that pregnant women should avoid high doses of saffron as it may stimulate the uterus. Always consult a healthcare provider before using any supplement during pregnancy.
- Bipolar Disorder: Saffron can potentially trigger mood swings (mania) in people with bipolar disorder.
- Medication Interactions: If you are on medication for blood pressure, blood thinning, or antidepressants, consult your doctor before taking saffron supplements to prevent any potential interactions.
Conclusion
In this article, we talked about the health benefits of saffron. Saffron is a potent spice that is packed with antioxidants. It’s been linked to a variety of health advantages, including increased attitude, libido, and sex drive, as well as decreased premenstrual syndrome symptoms and increased weight reduction.
Best of all, it is usually safe for the majority of individuals and simple to include into your diet. To get the advantages of saffron’s possible health benefits, include it in your favorite recipes or buy a supplement online.