Saffron is a spice known for its strong aroma and distinctive color. This spice is also rich in antioxidants, which can have many health benefits. Undoubtedly, in Spain it is known for being used to give color and flavor to the famous paellas.
Science suggests that saffron can improve mood, increase libido, and fight oxidative stress. It is safe to consume for most people and is very easy to add to the diet.
What is saffron?
Saffron is a spice of the Crocus sativus flower, which is in the lily family. This is derived from the stigma and styles, called threads, within the flower itself. We know that its high value is given by the difficulty of harvesting it. Farmers must harvest the delicate threads of each flower by hand. Then they heat and cure the strands to bring out the flavor. It is this additional work that makes it one of the most expensive spices in the world.
It has a spicy, earthy flavor that can have subtle hints of fruit, honey, or flowers. The unique and somewhat indescribable flavor of saffron is due to the chemicals safranal and picrocrocin, which give the plant its distinctive flavor and bright yellow hue. A good substitute for this spice is turmeric, which can recreate the golden hue of the spice, but it will lack the unique flavor that cannot be reproduced with any other spice.
Saffron should be stored in an airtight container in a cool, dark place, and it will keep its freshness for six months. To extend its shelf life as much as possible, it is advised that you store it in a container that does not allow light to pass through, such as a tin container or a glass jar wrapped in aluminum foil, as exposure to light can weaken the flavor at a faster rate.
Benefits of its habitual consumption
It originated in Greece, where it was deified for its medicinal properties. People ate saffron to improve libido, mood, and memory. Today we know that there are many more advantages of its consumption.
Has antioxidant properties
Saffron contains an impressive variety of plant compounds that act as antioxidants, molecules that protect cells against free radicals and oxidative stress. Notable antioxidants in saffron include crocin, crocetin, safranal, and kaempferol.
Crocin and crocetin are carotenoid pigments and responsible for the red color. Both compounds can have antidepressant properties, protect brain cells against progressive damage, improve inflammation, decrease appetite, and aid in weight loss. Safranal gives it its distinctive flavor and aroma. Science shows that it can help improve mood, memory, and learning ability, as well as protect brain cells against oxidative stress.
Lastly, kaempferol is found in flower petals. This compound has been linked to health benefits such as reduced inflammation, anticancer properties, and antidepressant activity.
Saffron improves mood
Saffron is known as the ” spice of the sun “. That’s not only due to its color, but also because it can help improve your mood. Science has shown that saffron supplements were significantly more effective than placebos in treating the symptoms of mild to moderate depression. Other studies found that taking 30 mg of saffron daily was as effective as fluoxetine, imipramine, and citalopram, conventional treatments for depression.
What’s more, both the petals of this spice and the filiform stigma appear to be effective against mild to moderate depression. Although these findings are promising, longer human studies with more participants are needed before saffron can be recommended as a treatment for depression.
Cancer Fighting Properties
This spice is rich in antioxidants, which help neutralize harmful free radicals. Free radical damage has been linked to chronic diseases, such as cancer. Some studies have shown that saffron and its compounds selectively kill colon cancer cells or suppress their growth, leaving normal cells unharmed.
Additionally, studies have found that crocin, the main antioxidant in saffron, can make cancer cells more sensitive to chemotherapy drugs. Although these findings are promising, the anticancer effects of saffron are poorly studied in humans and more research is needed.
Reduces symptoms of PMS
This is a term that describes the physical, emotional, and psychological symptoms that occur before the start of a menstrual period. Science shows that saffron can help treat PMS symptoms. Women ages 20 to 45 who take 30 mg of saffron per day are more effective than a placebo in treating PMS symptoms.
Another study found that simply smelling the spice for 20 minutes helped reduce PMS symptoms, such as anxiety and reduced levels of the stress hormone.
Saffron is an aphrodisiac
Aphrodisiacs are foods or supplements that help increase libido. Studies have shown that this spice can have aphrodisiac properties, especially in people taking antidepressants. For example, taking 30 mg of saffron daily for four weeks significantly improved erectile function compared to a placebo in men with antidepressant-related erectile dysfunction.
In women with low sex drive due to antidepressant intake, 30 mg of saffron daily for four weeks reduced sex-related pain and increased sex drive and lubrication, compared to a placebo.
Helps to lose weight
Snacking is a common habit that can put you at risk of gaining unwanted weight. According to science, saffron can help prevent snacking by curbing your appetite. In an eight-week study, women who took saffron supplements felt significantly more satisfied, ate snacks less frequently, and lost significantly more weight than women in the placebo group.
In another eight-week study, taking a saffron extract supplement helped significantly reduce appetite, body mass index (BMI), waist circumference, and total fat mass. However, scientists are not sure how this spice can curb your appetite and help you lose weight.
Uses of saffron in recipes
This spice is still used more frequently in Mediterranean, Asian and European cuisine. However, it can also be found in a variety of dishes around the world, from Spanish paella and other Greek and Italian rices to rich Indian recipes and Swedish saffron buns.
It is best used in dishes that have a significant amount of liquid, such as bouillabaisse and risotto, since the simmering process is necessary to release all the flavor. First, it is necessary to grind the saffron threads into a powder, using a mortar and a hand to break up the flowers, then add the spice to hot water or cooking liquid to bring out the full extent of color and aromatics contained in the expensive herb. A small amount of the valuable spice goes a long way, so you don’t need to grind more than a pinch of the threads.
Another simple way to complement a meal with saffron is to add a few strands to a cup of hot water. Doing this extracts most of its flavor. Then, both the water and saffron can be added to a savory dish at the end of cooking.
This spice is also increasingly available as a supplement, usually in capsule powder form. It is important to read the directions on the package and speak with a doctor before taking any new supplements.
Are there contraindications?
As we said before, it is not usual that there are risks in the consumption of saffron. Cooking with this spice is a great way to add it to your diet without the risk of consuming too much. It is generally safe to take up to 1.5 grams of saffron a day, but overeating can be toxic. Researchers consider that more than 5 grams is a toxic dose. It is also not understood to eat that amount in normal situations.
Very high doses can be more dangerous for certain groups of people. For example, science alerts pregnant women. Above all, they should avoid consuming more than 5 grams a day, as it has a stimulating effect on the uterus. Allergic reactions are a possibility. Anyone who experiences symptoms of an allergic reaction after taking saffron should see a doctor.
Another problem with saffron, especially the powdered version, is that it can be adulterated with other ingredients, such as beets, red-dyed silk fibers, turmeric, and paprika. Adulteration reduces costs for manufacturers, as real saffron is more expensive to harvest.
