Have you ever wondered why saffron is one of the most expensive spices in the world? Known as “red gold,” saffron is cherished for its vibrant color, distinct flavor and many health benefits. This golden spice from the Crocus sativus flower has been used for centuries in traditional medicine and culinary dishes.
We spoke with Lori Schnelker, a registered dietitian with Banner – University Medicine, to learn more about saffron and uncover how this precious spice can enhance your well-being.
The many benefits of saffron
Saffron is packed with various vitamins and minerals, including vitamin A, B3, folate, vitamin C, calcium and potassium. But it’s important to note that this spice is typically used in very small amounts. So it’s not a significant source of most vitamins and minerals.
“However, a typical serving of saffron (about one or two tablespoons) does provide a good source of manganese and a small amount of vitamin C,” Schnelker said. “The mineral manganese helps our immune system and nervous system function properly. Vitamin C is a powerful antioxidant that helps boost our immune system and help fight off infections.”
Besides these nutrients, saffron offers a variety of other health benefits. Here are some of the most notable ones:
Enhanced memory and cognitive function
The antioxidants in saffron help reduce inflammation and protect brain cells from damage. “Research suggests that saffron is beneficial for our brains and can improve memory and the ability to learn,” Schnelker said. “It might even help to prevent neurological conditions like Parkinson’s disease.”
Antioxidant and anti-inflammatory power
One of the standout features of saffron is its high level of flavonoids, compounds known for their antioxidant, anti-inflammatory and antiviral properties. “Saffron has one of the highest levels of flavonoids compared to other spices,” Schnelker said. “These high levels of flavonoids have been shown to help protect against certain cancers like rectal and liver cancer.”
A natural mood booster
Feeling a bit down or stressed? Saffron might be the natural pick-me-up you need. Studies have shown that saffron can help improve your mood and fight depression. It is packed with mood-boosting compounds like crocin and safranal.
Supports eye health
As we age, our eyesight can start to decline. But saffron might help keep our eyes healthy. “Saffron has been shown to reduce inflammation in the eye, helping to decrease the risk for certain eye conditions like macular degeneration,” Schnelker said.
Promotes heart health
Heart disease is a leading cause of death worldwide, but saffron can play a role in keeping your heart healthy. “Saffron, like garlic and cinnamon, also has potential heart benefits such as lowering cholesterol and LDL levels and improving HDL levels,” Schnelker said. “This can help reduce the risk of heart attacks and stroke.”
Side effects and precautions
Saffron is generally used in small quantities when cooking and should not cause side effects. However, when taken in higher quantities, it may cause some side effects.
“Research suggests that 1.5 grams (g) per day is considered safe in its natural form or the form of a supplement,” Schnelker said. “If you consume more than 1.5g a day, you may experience side effects like dizziness, fatigue, anxiety, headaches and nausea.” Consuming more than 5g per day can lead to more serious side effects like vomiting and bloody diarrhea.
If you are pregnant or breastfeeding or taking certain medications such as blood thinners, talk to your health care provider before using saffron.
How to use saffron
Now that you know about the health benefits of saffron, you might be wondering how to use it. This golden spice has many uses:
- In cooking: “Saffron is popular in many Middle Eastern and Mediterranean dishes, such as curries, paella and risotto,” Schnelker said. “It is also used in certain desserts, like cakes and pudding.” Add a few strands of saffron to rice, soups and stews for a rich flavor and color. You can also try this simple, savory rice recipe.
- In tea: Steep saffron strands in hot water to make a soothing, health-boosting tea.
- As a supplement: Saffron supplements are available in capsule form for a convenient way to enjoy its benefits.
- In skincare: Mix saffron with honey or milk to create a nourishing face mask.
Tips for buying saffron
When buying saffron, quality matters. Here are some tips to ensure you’re getting the best:
- Look for deep red strands: High-quality saffron has deep red strands with a slight orange tip.
- Check the smell: Saffron should have a strong, pleasant aroma.
- Beware of adulteration: Some sellers mix saffron with other substances to increase weight. Buy from reputable spice sources to avoid this problem.
Conclusion
Saffron is truly a golden spice with a wealth of health benefits. Whether you use it in cooking, as a supplement or in skincare, saffron is a natural and effective way to support your health and well-being. So why not add a touch of red gold to your life and experience the benefits yourself?
If you are pregnant, nursing or on medications, talk to your health care provider or a Banner Health specialist before adding saffron to your routine.
