Saffron is an antioxidant-rich spice derived from the crocus flower (Crocus sativus). Often known for its unique red coloring that turns golden when harvested and dried, saffron has been used throughout history in the fields of cooking, cosmetics and traditional medicine.
Researchers are beginning to expand on the benefits of saffron, including its potential role in supporting mental health disorders, certain eye conditions, and heart health.
This article discusses the nutritional and medicinal benefits of saffron, describing where to find it and who should avoid it.
Saffron Spice Benefits and Medicinal Uses
As a supplement or as a spice in food dishes, saffron has various medicinal uses. Researchers theorize that this may be due to its anti-inflammatory and antioxidant substances such as carotenoids (crocin) and terpene (safranal). These protective compounds can help reduce inflammation, protect against the development of chronic disease, and support overall health.
Saffron is also called “red gold”, not only for its colour. It is one of the most expensive medicinal plants, with high production costs.
Nutritional Profile
Because saffron is typically consumed in smaller quantities (such as when used as a spice), it is not considered a significant source of micronutrients or macronutrients.
Here’s what a 2 tablespoon serving of saffron contains:
- calories: 13
- Fat: 0.25 grams (g)
- Carbohydrates: 2.74 g
- Fiber: 0.16 g
- Protein: 0.48 g
- Vitamin C: 3.4 milligrams (mg)
- Manganese: 1.19 mg
Saffron is a solid source of manganese, a mineral that aids energy metabolism and immune system function. 2 tablespoons offer more than half of the recommended daily intake. It also contains about 4% of the Daily Value (DV) of vitamin C.
Supports Mental Health
Current evidence suggests that saffron’s compounds crocin and safranal may help increase mood-boosting chemicals (such as dopamine, serotonin, and norepinephrine) in the brain. At least one research review found that saffron had a positive effect on anxiety and depression symptoms compared to placebo treatments. It may offer benefits similar to antidepressant medication.
Certain Eye Conditions Help
Jaundice may protect against and improve the symptoms of certain eye diseases. Studies show that daily saffron supplements may improve vision in people with age-related macular degeneration (AMD) and diabetic maculopathy, which can lead to vision loss. Supplementing with saffron has also been shown to reduce eye pressure in people with glaucoma or chronic eye diseases that cause blindness.
Improves Sleep
Some research suggests that saffron may support better sleep. One review found that saffron treatment appeared to be beneficial for sleep duration and sleep quality. Researchers think it may work by stimulating higher levels of melatonin (a hormone that regulates sleep) and stimulating sleep-related receptors in the brain.
Heart Health Benefits
Saffron may also be beneficial for heart health. Studies suggest that saffron strengthens the blood circulatory system, helping to reduce the risk of heart disease. It has been shown to lower blood pressure, blood sugar, and levels of total and low-density lipoprotein (LDL) cholesterol (“bad cholesterol”).
Experts say research points to saffron as a complementary supplement to traditional medical treatment in preventing and maintaining heart disease. Always discuss with your health care provider before incorporating saffron or other supplements.
Promotes Weight Management
Studies show that taking a daily saffron supplement can help reduce weight management factors such as appetite, body weight, body mass index (BMI), and waist circumference in teenagers, people with obesity, and people with heart disease. Although the results are promising, more human clinical trials are needed before saffron can be recommended as an anti-obesity treatment.
A word from Treble
Saffron is a spice with a slightly sweet taste that can be used in pasta, rice, stews, desserts or drinks. Saffron can also be brewed and enjoyed as a tea or added to flavored drinks.
Saffron Supplement Forms
As a supplement, it can also be purchased in different forms. These include:
- Capsules
- Excerpt
- Tablet
- Liquid
- Powder
- Tea
It is also produced in pastes for skin care or cosmetic purposes.
Who Should Avoid Saffron?
Turmeric is generally considered safe for most healthy adults when taken in a dose of less than 5 grams.
Saffron should be avoided if you are pregnant or breastfeeding. Some evidence suggests that saffron may cause miscarriage. Not enough research has been done right now on whether it is safe for nursing babies.
Seek medical attention if you have been eating saffron and notice numbness or tingling of the hands and feet or yellow eyes and skin. This can also lead to serious toxicity.
Side Effects and Drug Interactions
Mild side effects of ingesting too much saffron include:
In addition, saffron may interact with the following medications:
Check with a health care provider before adding any or new supplements to your routine to ensure their safety.
Where to Get Saffron
As a food source, saffron is available naturally as a plant or spice. As well as being used as a food spice, It is also considered safe as a flavoring or coloring agent.
You can also find it as a supplement in drugstores and natural food stores. Supplements are not regulated in the same way as medications, so the safety and efficacy of particular supplement products are not guaranteed.
Summary
Saffron, a uniquely colored spice, is rich in beneficial compounds. Research shows that saffron’s antioxidant and anti-inflammatory properties may support heart health, certain mental health disorders, eye conditions, sleep quality, weight management, and more.
Although the available evidence shows that saffron is generally safe for most adults when ingested in normal quantities, consult a health care provider before trying it for medicinal purposes. Avoid saffron if you are pregnant or breastfeeding.