Saffron Health Benefits: A Powerful Spice with Amazing Properties

Saffron Benefits: 11 Amazing Health Benefits

Saffron is the most expensive spice in the world, with one pound (450 grams) ranging from $500 to $5000. The high cost is due to the labor-intensive harvesting process, which increases its production cost. According to research, saffron offers a wide range of health benefits, including antioxidant and anti-cancer properties. However, some individuals should avoid consuming large amounts of it.

The saffron flower comes from the plant Crocus sativus, commonly known as saffron crocus, and its harvesting is done manually. The term “saffron” refers to the thread-like stigma of this flower, which carries numerous health benefits.

While its exact origin is still debated, it seems to have originated in Iran. In Iran, saffron is highly valued for its medicinal properties. People use saffron to boost libido, improve mood, and enhance memory (+).

1. Saffron Benefits as a Powerful Antioxidant

Saffron contains a significant variety of plant compounds that act as antioxidants. Antioxidants are molecules that protect your cells from free radicals and oxidative stress. Oxidative stress refers to an imbalance between oxygen and a biological system’s ability to neutralize toxins or repair cell damage.

The antioxidants found in saffron include (+):

• Crocin
• Croetin
• Safranal
• Kaempferol

Crocin and croetin are carotenoid pigments responsible for saffron’s red color. Both substances likely possess the following health benefits:

• Anti-depressant effects
• Protection of brain cells
• Prevention of progressive damage
• Reduces inflammation
• Suppresses appetite
• Supports weight loss

Safranal is responsible for saffron’s distinctive flavor and aroma. Studies suggest that this compound improves mood, memory, and learning ability, while also protecting brain cells from oxidative stress.

Finally, kaempferol, found in saffron petals, plays a role in reducing inflammation and has anti-cancer and anti-depressant properties.

2. Saffron Health Benefits: Improves Mood and Treats Depression Symptoms

Known as the “sunshine spice,” saffron’s fame extends beyond its distinctive color, as it can lift your spirits and bring joy.

A review of five research articles shows that saffron supplements are more effective than placebos in treating mild to moderate depression symptoms (+).

Other studies suggest that consuming 30 milligrams of saffron daily is as effective as antidepressants like fluoxetine, imipramine, and citalopram. Moreover, saffron’s side effects are significantly fewer compared to other medications (+).

It appears that both the saffron petals and the thread-like stigma are effective against mild to moderate depression.

3. Saffron and Cancer: Reduces Cancer Risk

Saffron is rich in antioxidants that help neutralize harmful free radicals. Free radical damage is linked to chronic diseases like cancer (+).

Laboratory studies have shown that saffron and its compounds selectively destroy or suppress the growth of cancer cells, while leaving healthy cells unharmed. This effect has also been observed on skin, bone marrow, prostate, lung, breast, cervical cancer cells, and several others (+).

Laboratory studies also indicate that crocin, the main antioxidant in saffron, enhances cancer cells’ sensitivity to chemotherapy drugs (+).

While laboratory findings are promising, the anti-cancer effects of saffron in humans are still under-researched, and further studies are needed to confirm these results (+).

4. Saffron Health Benefits for Women: Reduces PMS Symptoms

PMS refers to the physical, emotional, and psychological changes that occur before a woman’s menstrual period starts.

Studies suggest that saffron may help alleviate PMS symptoms. In women aged 20-45, daily consumption of 30 milligrams of saffron was more effective than a placebo in treating PMS symptoms like irritability, headaches, sweet cravings (due to blood sugar fluctuations caused by hormonal changes), and menstrual cramps (+).

Another study showed that inhaling saffron for 20 minutes helped reduce PMS symptoms like anxiety and lowered cortisol levels, a hormone associated with stress (+).

5. Enhancing Sexual Health with Saffron Benefits

Sexual enhancers are supplements that help boost your libido. Research has shown that saffron has aphrodisiac properties, especially in individuals who take antidepressants.

For instance, erectile dysfunction in men, caused by antidepressants, improved significantly after taking 30 milligrams of saffron daily for 4 weeks, compared to those on a placebo (+).

Additionally, a review of six studies showed that saffron consumption significantly improved erectile function, sexual desire, and overall sexual satisfaction, though it did not enhance male semen quality (+).

Women who experienced decreased libido and pain during intercourse due to antidepressant use also saw improvements after 30 milligrams of saffron daily for 4 weeks (+). This makes saffron a valuable tool for enhancing sexual health.

6. Saffron Benefits for Weight Loss: Appetite Suppressant and Aid

Snacking is a common habit that leads to weight gain. Research shows that saffron helps curb appetite and reduces snacking.

In an 8-week study, women taking saffron supplements experienced significantly greater satiety, ate fewer snacks, and consequently lost weight (+).

Another 8-week study showed that saffron extract supplementation significantly reduced appetite, body mass index, waist circumference, and overall body fat (+).

While scientists are still unsure how saffron reduces appetite and aids in weight loss, one theory is that saffron’s mood-boosting effects reduce cravings for snacks.

Other Saffron Benefits You Should Know About

Saffron has additional potential benefits that are still under extensive research:

• Reduces the risk of heart disease. Laboratory research and animal studies suggest saffron’s antioxidant properties lower cholesterol levels and prevent artery blockages (+).
• Decreases blood sugar levels. Research in diabetic mice suggests saffron might reduce blood sugar and increase insulin sensitivity (+).
• Improves age-related macular degeneration (AMD) in adults. Saffron seems to enhance vision in adults with AMD and protects against free radical damage associated with AMD (+).
• Improves memory in Alzheimer’s patients. Saffron’s antioxidant properties help improve cognitive function in Alzheimer’s patients (+).

Incorporating Saffron Benefits into Your Diet

Saffron, when used in small amounts, has a subtle flavor and aroma and can easily be combined with foods such as chicken, rice, stews, and more.

The best way to extract saffron’s unique flavor is to soak its threads in hot water (not boiling water). For better taste, add the threads and the resulting water to your dish.

Saffron is available in markets in thread-like or powdered form. It’s better to buy the threads if possible, as they can be used in various ways, and there’s less chance of fake saffron being present.

Despite being the world’s most expensive spice, saffron’s benefits make it worth incorporating into your diet. Typically, only 20 to 35 threads are needed to flavor your food. In fact, using a large amount (more than 50 threads) can give your dish an extraordinary taste and medicinal properties. Saffron is also available as a supplement.

Side Effects, Precautions, and Saffron Dosage

Saffron is generally safe and has minimal side effects when consumed in small amounts for cooking.

As a dietary supplement, individuals can safely consume up to 1.5 grams of saffron per day. However, 30 milligrams of saffron per day is sufficient to gain its benefits.

On the other hand, doses of 5 grams or more may be toxic. Pregnant women should avoid high doses as it could lead to miscarriage.

As with any supplement, it’s best to consult with a doctor before taking saffron supplements.

Another issue with saffron, especially powdered saffron, is the possibility of adulteration with other substances like beetroot, red silk fibers, turmeric, and paprika. Some producers adulterate saffron to reduce the high harvesting cost.

To ensure you are buying a legitimate product, it’s best to purchase from a reputable brand. If saffron seems too cheap, it’s better to avoid buying it.

Summary and Conclusion: Saffron Benefits

Saffron offers a variety of health benefits, including mood enhancement, cancer prevention, PMS relief, weight loss, and more. Incorporating saffron into your diet may improve your overall health, but be sure to consume it in moderation and consult a healthcare provider if you are considering supplements.