Saffron is termed as one of the most luxurious spices owing to the complexity involved in its production. It takes about 36000 saffron flowers to yield one pound of dried threads or stigmas. This thread-like structure or stigma is known as saffron. Saffron benefits you in various ways that are worth mentioning.
Top 11 Saffron Benefits
Originated in Iran, saffron was consumed to enhance mood and improve memory and libido. Besides these, there are several other saffron health benefits that are mentioned below.
1. Antioxidant
Crocin, crocetin, safranal, and kaempferol are powerful antioxidants found in abundance in saffron. The red colour of saffron is derived from crocin and crocetin, which are carotenoid pigments. Crocin and crocetin have antidepressant properties. They prevent the deterioration of function of the brain cells, reduce inflammation, and help in weight loss by curbing appetite.
Saffron gets a unique scent and taste from safranal. Studies have shown that safranal improves mood, learning abilities, and memory. It also protects brain cells from stress induced oxidative damage.
Kaempferol, found in the petals of the saffron flower, has antidepressant, anti-inflammation and anti-cancer properties.
2. Antidepressant
The ‘sunshine spice’ is the moniker for saffron. This is not just due to its distinctive colour but also because it may aid in lifting your spirits.
Studies have shown that saffron pills are highly effective in treating signs and symptoms of mild-to-moderate depression. Also, saffron has considerably lower side effects when compared to other therapies. Also, consuming 30 mg of saffron daily has just the same effect as consuming fluoxetine, imipramine, and citalopram which are common treatments for depression.
3. Anti-Cancer Properties
The antioxidant properties of saffron help in neutralising harmful free radicals. It thus reduces the risk of chronic diseases like cancer that are linked to free radical damage.
Studies have shown that saffron health benefits include killing or inhibiting the growth of cancer cells. It, therefore, reduces the risk of colon, bone marrow, lung, cervix, breast and various other types of cancers.
Studies have also revealed that crocin, the antioxidant in saffron, may make cancer cells more sensitive to chemotherapy drugs.
4. Reducing PMS Symptoms
Some women experience physical, psychological, and emotional symptoms prior to a menstrual cycle. This is premenstrual syndrome or PMS. Studies have shown that consuming 30 mg of saffron daily or even smelling saffron for 20 minutes can reduce PMS symptoms. PMS symptoms include irritability, pain, headaches, and cravings. Women between the age of 20 and 45 largely benefit from saffron to control these PMS symptoms.
5. Aiding Weight Loss
Saffron helps keep you satiated and reduces food cravings. Bingeing on snacks in between meals is one of the major causes of gaining weight. By controlling food cravings, saffron helps in weight loss. It also helps in reducing the body mass index, waist circumference, and fat mass. The theory says that saffron enhances mood and this could be one good reason to reduce food cravings.
6. Aphrodisiac Properties
One of the best saffron benefits is enhancing libido in both men and women, especially in those who are on antidepressants. Consumption of 30 mg of saffron for around 4 weeks helps resolve erectile dysfunction issues. Women with low sexual desire benefit by consuming 30 mg of saffron for over four weeks. It even helps reduce sex-related pain and improve lubrication.
7. Reducing Risk of Cardiovascular Diseases
The antioxidant properties of saffron help manage cholesterol levels and prevent the clogging of blood vessels and arteries. Lycopene, the flavonoid present in saffron, helps control cholesterol levels and reduce the risk of cardiovascular diseases. Saffron is rich in potassium which helps those with heart rhythm disorders.
8. Helping Prevent Age-Related Macular Degeneration
Age-related macular degeneration is an eye condition that can blur your central vision. Free radical damage is associated with age-related macular degeneration. The antioxidant properties of saffron protect against free radical damage and prevent age-related macular degeneration.
9. Improving Cognitive Performance
Regular consumption of saffron supplements helps in improving cognitive performance in people with Alzheimer’s disease. The antioxidant properties of saffron avert the deposit of beta- amyloid protein in the brain and help improve cognitive function.
10. Regulating Blood Sugar Levels
The saffron hydroalcoholic extract controls blood sugar levels by reducing fasting blood sugar in type 2 diabetic patients. It also improves insulin sensitivity.
11. Improving Skin Health
The anti-inflammatory properties of saffron helps improve the texture of skin. It provides blemish-free radiance to your skin, giving it a natural glow and also helps in healing scars.
Including Saffron in the Diet
You can derive the saffron benefits by including it in your diet. You can include saffron in small doses to get a subtle taste and aroma. It blends well with savoury and rice dishes.
Adding just a pinch of saffron can add a subtle taste, aroma, and colour to dishes. Soak a few threads of saffron in warm water to extract the flavour. Though saffron is a very expensive spice, a few strands are adequate to do the job.
Saffron can replace food additives like food colours to give the glorious yellow tinge. Some of the tips to add saffron to your cuisine are:
- Saffron, garlic, and thyme in vinegar make an excellent fish marinade.
- Saffron can be used to give cakes, cookies, and pastries a great aroma and rich colour.
- Biryani cooked with saffron, cloves, cinnamon, and cardamom will enhance the taste.
Saffron Side Effects
Saffron is generally safe to use without any side effects.
A few strands of saffron are enough to give the taste and aroma if included in the diet. If consumed as a dietary supplement, the recommended dosage is 1.5 grams per day. However, studies have shown that 30 mg of saffron for a minimum period of 4 weeks is adequate to derive optimum saffron benefits.
Higher doses of saffron i.e. 5 grams and above can have toxic effects. Pregnant women should be highly cautious and avoid higher doses as it may result in a miscarriage.
You should be even more careful if you are using saffron powder as there are high chances of adulteration. Saffron powder may be mixed with ingredients like beet, turmeric, paprika, or re-dyed silk fibres. Ensure you buy saffron powder from reputed brands only to avoid using adulterated products.
It is suggested to consult a healthcare professional or physician before going for saffron supplements.
Conclusion
Saffron is a powerful spice with antioxidant and anti-inflammatory properties. The saffron health benefits are innumerable. Though highly priced, it can be included in your diet to derive the benefits as only a few strands are good enough to provide the taste, aroma, and colour. Saffron can also be consumed as a dietary supplement.
With its antioxidant properties, saffron helps in dealing with age-related macular degeneration, and improves cognitive function, memory, and learning abilities. The aphrodisiac properties of saffron helps improve libido in men and women. Saffron, with its antidepressant properties, helps reduce symptoms of depression. Saffron may also help prevent colon, bone marrow, skin, breast, cervical, lung, and other various types of cancers. It also help control LDL cholesterol and blood sugar levels.
In brief, saffron when included in your diet or consumed as a dietary supplement, can provide various health benefits.
