Saffron Health Benefits, Nutrients, Side Effects, Recipes, and More

Saffron Health Benefits, Nutrients, Side Effects, Recipes, and More

The golden-colored and aromatic stigmas of the autumn crocus are used to make saffron. It is dried and used to flavour dishes as well as dye foods and other things. It has a strong and unique perfume as well as a bitter taste. Saffron is an expensive spice with a long culinary history. The Iridaceae family includes the perennial plant. The name saffron, on the other hand, is derived from the Arabic word Zaffran.

The excessive price of saffron is attributed to the difficult effort of harvesting. Farmers begin by carefully separating the tiny threads from each blossom. The threads are then heated and cured to enhance their flavour. The additional labour adds to the cost and benefits of saffron. As a result, it is also known as the “King of Spices.”

It takes around 36,000 flowers to produce one pound of dried threads or stigmas. 500 grammes of pure saffron are produced from almost 200,000 dried stigmas. Saffron cultivation occurs in Iran, India, and southern Europe under appropriate climatic conditions. Saffron has a variety of health benefits.

Saffron is mostly used as a natural seasoning and flavouring spice in delicacies. Furthermore, it is used as a preservative, natural colouring agent, and a significant element in a variety of cuisines. In addition, it is widely used in pharmaceutical and traditional medicine.

As a result, saffron enhances a wide range of cuisines around the world. It is a fantastic complement to Spanish Paella, Indian Pulao, Iranian stew dishes, seafood, and dessert recipes, for example. It’s also a crucial element in some French dishes. Iranian steaming saffron rice with tahdig, Persian almond cake, and Indian recipes using saffron syrup are also popular.

Saffron Nutritional Value

Saffron has a diverse range of plant components that function as antioxidants. Crocin, crocetin, safranal, and kemperanol are some of the most important antioxidants found in saffron. According to research, they protect your cells from both free radicals and oxidative stress.

Crocin and crocetin are both carotenoids. They are the pigment that gives saffron its colour. Both substances have antidepressant effects. Safranal provides saffron its distinct flavour and scent.

Per 100 grammes of saffron, the following nutrients are present.

  • 111 milligrammes calcium
  • 11.1 mg iron
  • 1724mg potassium
  • 6 g total fat
  • 0 gm cholesterol
  • 148 mg of sodium
  • 1724 mg potassium
  • 3.9mg dietary fibre
  • 11gm protein

Minerals and vitamins (Required Daily Intake)

  • 61 percent iron
  • 134 percent vitamin C
  • 50 percent vitamin B6
  • Magnesium (66%)
  • 11 percent calcium

Saffron Health Benefits

Saffron Health Benefits

Saffron has a powerful scent as well as a lovely colour. Saffron is revered in Ayurveda as a natural sedative and expectorant. It is high in antioxidants and has several health advantages.

Furthermore, saffron is important in the treatment of asthma. It acts as an emmenagogue as well as an apoptogenic agent. As a result, integrating natural immune boosters like saffron in your regular diet may be beneficial. Saffron has carminative, diaphoretic, and aphrodisiac effects.

Saffron was employed as an analgesic or painkiller in opioid medicines in ancient times. According to research, saffron improves mood and fights oxidative stress. Saffron is typically safe to ingest at the recommended doses for people of all ages.

The following pigments are found in saffron:

  • Crocin
  • Crocetin
  • Picrococin
  • Safranal

Because of the existence of these chemicals, the benefits and uses of saffron are noteworthy.

Crocin and crocetin, two carotenoids, are responsible for the red colour of saffron. They are antidepressant in nature. According to research, they also protect brain cells from gradual damage, reduce hunger, and aid in weight loss.

Kaempferol, found in saffron flower petals, provides a number of health benefits. It decreases inflammation, has anti-cancer qualities, and acts as an antidepressant, to name a few.

Finally, safranal contributes to the characteristic scent and flavour of saffron. Furthermore, studies demonstrate that it improves your memory and learning abilities, as well as your mood. It also shields your brain cells from oxidative damage.

Let us now take a closer look at the potential health benefits of saffron.

Potent Antioxidant

Saffron contains a number of plant components that function as antioxidants. Crocin, crocetin, safranal, and kaempferol are examples of antioxidants. They aid in the defence of your cells against oxidative stress and free radicals.

Lowers blood pressure and protects against heart disease

According to studies, the antioxidants in saffron can lower the risk of cardiovascular disease. Saffron contains flavonoids, including lycopene, which can provide further protection.

Potassium is abundant in saffron. As a result, consuming saffron on a regular basis helps to dilate the blood vessels. It also removes blockages from your arteries. As a result, saffron reduces blood pressure and helps to prevent cardiac arrests and strokes.

According to one study, persons in the Mediterranean region who consume saffron on a daily basis have less occurrences of heart disease. It could be because of the antioxidant and anti-inflammatory properties of saffron. It also has anti-cholesterol properties. Furthermore, the presence of crocetin reduces the amount of bad or dangerous cholesterol in your blood.

It also keeps fat deposits from blocking blood vessels and arteries. As a result, it reduces your chances of having a heart attack or developing a cardiac problem. Saffron also improves your immune system.


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Relieves Depressive Symptoms and Enhances Mood

Saffron, also known as “sunshine spice,” improves your mood. It’s because of safranal, an antioxidant. Saffron is used in several supplements because it is useful for treating mild-to-moderate depression. Furthermore, such supplement-based treatments have no negative effects.

Anti-Cancer Properties

Saffron has a lot of antioxidants. It neutralises the harmful free radicals. These free radicals trigger the formation of tumours, which can lead to cancer. Chronic inflammation and oxidative stress, according to research, are important drivers of age-related illnesses including cancer.

Saffron’s antioxidants target and suppress cancer cells, particularly those in the colon, skin, prostate, and lung. They prevent their proliferation by protecting healthy cells.

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Minimize PMS Symptoms

Premenstrual syndrome (PMS) refers to a collection of physical, emotional, and psychological disorders. Symptoms appear prior to the commencement of a menstrual period. Saffron may help to alleviate PMS symptoms.

According to scientific evidence, 30 milligrammes of saffron taken everyday is more efficient than the placebo treatment. Furthermore, cortisol (the stress hormone) levels fall, reducing anxiety.

Increases Libido

According to research, natural aphrodisiac pills increase libido. Both men and women may benefit from saffron’s aphrodisiac effects. As a result, taking prescription saffron on a daily basis may dramatically improve erectile performance. It works well, especially for people on depression medication.

Enhances Weight Loss by Reducing Appetite

Saffron’s dietary fibre keeps you fuller for longer. As a result, people who take saffron supplements feel much fuller. Furthermore, dietary fibre suppresses hunger and reduces unhealthy snacking. As a result, it reduces binge eating and promotes weight loss.

Relieves Alzheimer’s Disease Symptoms

Saffron has been shown in studies to be useful in the treatment of Alzheimer’s disease. It demonstrates that taking saffron supplements on a daily basis improves cognitive performance in persons with Alzheimer’s disease. The antioxidant properties prevent the buildup of beta-amyloid protein in the brain.

Lower Diabetics’ Blood Sugar Levels

According to studies, saffron hydroalcoholic extract may enhance blood glucose control in T2D patients by lowering fasting blood sugar. It has no effect on other elements of diabetic control in diabetics, though. Saffron has been shown to increase insulin sensitivity.

Enhances Eyesight

Several studies have found that saffron improves eyesight in persons with a history of age-related macular degeneration (AMD). Furthermore, saffron’s antioxidant capabilities protect against the free radical damage linked with AMD.

Skin Care Advantages

Aside from its culinary uses, saffron has a number of beauty benefits. The anti-inflammatory component nourishes your skin, giving it a blemish-free glow. As a result, saffron is a main ingredient in many beauty creams and other cosmetic items.

It offers the skin a radiant appearance and softens and suppleness. It is related to the antioxidant qualities of saffron, as are all other benefits. Saffron can be used as a topical candidate for:

  • Texture and skin lightening
  • Pigmentation
  • Scar removal
  • Acne and blemish treatment

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Saffron Applications

In the world of spices, saffron has a unique voice. Because of its uniqueness, it is known as the “King of Spices.” Despite being the most expensive spice, a small amount goes a long way. You may not need more than a sprinkle to flavour your meals. Too much saffron, on the other hand, may impart a medicinal flavour to your cuisine.

Let us have a look at the numerous ways to use saffron. It starts with several guidelines:

  • Examine the saffron for quality.
  • Superior quality is always a clump of long, bright crimson strands with orange tendrils and a trumpet-shaped flute at the ends.
  • Powdered saffron should be avoided because it is generally blended with a lot of fillers.
  • The colour of red saffron does not alter when it is soaked in water or milk.
  • It has a harsh, musty flavour and a lovely floral smell.
  • Crush and soak the threads to get the most flavour out of them.
  • Steep the crushed saffron in warm water for 20 to 30 minutes, stock.
  • Directly add the soaked saffron liquid.

Saffron Recipes Made with Grains

The majority of saffron recipes are grain-based, including as risotto, pilaf, pulav, and biryani. Use 14-30 saffron strands per four servings of risotto or rice cooked with 300 g of rice as a guideline. The aroma of saffron permeates the rice. The addition of saffron enhances the flavour and nutritional value of rice.

Appetizer with Saffron

An appetiser is always light and straightforward. A saffron soup is a Mediterranean-inspired appetiser.

To Prevent Hair Loss

Saffron’s non-culinary applications include hair care. Saffron’s antioxidant properties aid to repair hair damage and encourage growth. A teaspoon of saffron strands combined with almond or coconut oil can be used. Massage your hair thoroughly to promote healthy growth.

To Care For Your Skin

Saffron topical applications lighten and brighten your skin. The real applicability is determined by the intended usage. In general, a saffron milk mask can be used to moisturise and soften skin. It can also be used to treat acne and blemishes.

Saffron in Baking

The pastries are distinguished by the sweetness and aromatic flavour of saffron. Your food will be fragrant thanks to the mix of vanilla and saffron. Use them to spruce up ordinary pastries, cakes, and bread.

Milk with Saffron

The most basic saffron recipe is saffron milk, often known as Kesar milk. It’s a wonderful and healthful saffron-infused drink.

Saffron Recipes for Health

For centuries, this wonderful spice has been known for its remarkable nutritional and therapeutic benefits. The vitamin can prevent and treat a variety of health problems.

Furthermore, saffron is a multipurpose spice that can improve your immunity and keep climatic ailments at bay. When confronted with several health issues on a global scale, being healthy is critical.

Here are two simple and easy saffron beverages that are popular around the world, especially during the winter.

Milk with Saffron

Time to prepare: 10 minutes
Calories per serving: 3 Calories per serving: 110 Kcal
250 mL Equals 1 cup


3 cups milk
15 strands of saffron
Jaggery 2 tbsp powder (optional)


  • Bring the milk to a boil, then add the saffron strands.
  • Combine thoroughly.
  • Simmer for around 4-5 minutes.
  • Serve immediately.

The Advantages of Saffron Milk

  • Saffron milk is beneficial to your heart.
  • It improves memory and relieves insomnia or restlessness.
  • Saffron milk can help prevent colds and flu, especially in the winter.
  • Menstrual cramps and premenstrual syndrome symptoms are relieved.
  • Assists in the treatment of asthma and allergies.
  • It is also beneficial to your skin and hair.
  • During pregnancy, saffron milk is especially useful.
  • Milk contains a lot of calcium. As a result, it contributes to better bone health.

Important Reminders

  • In this recipe, don’t use more than 20 strands of saffron. Saffron consumption in excess can be hazardous.
  • Although saffron milk is good during pregnancy, you should only eat it in the amounts prescribed by your doctor to avoid side effects and health problems.
  • Before making any dietary changes, consult with your doctor.

Saffron Tea

Time to Prepare: 10 minutes
Calories: 29kcal Servings: 3


3 cups of water
10 mint leaves
3 pods cardamom
3 cloves Saffron 3-4 strands
1/2 inch ginger
2 tsp lime juice
2 tbsp honey (optional)


  • For 3-4 minutes, bring water to a boil with cardamom, grated ginger, mint leaves, and saffron.
  • Simmer for 2-3 minutes before turning off the heat.
  • Serve hot with lemon juice and honey.

Precautions and Saffron Side Effects

Saffron is generally safe to eat and has few side effects. Pure saffron dosages ranging from 20 to 400 mg/day have been studied in clinical trials. Saffron dosages of up to 1.5 g/day are regarded to be safe; hazardous effects have been documented with 5 g doses. However, saffron should be used with caution in some medical circumstances. [1]


Saffron is a spice used to flavour meals. However, consuming too much saffron may cause your uterus to contract, resulting in a miscarriage. According to one study, very high amounts of saffron exposure may increase the risk of miscarriage in pregnant women. As a result, pregnant women should avoid consuming large amounts of saffron.


There is little scientific evidence to support the safe saffron dosage for nursing or breastfeeding women. As a result, you should talk with your gynaecologist to avoid any negative consequences for you and your baby.

Psychological therapy

Saffron has a mood-altering effect. In people with bipolar disorder or other psychiatric abnormalities, it may cause impulsive behaviour.

Allergy to Plants

People who are allergic to a specific plant variety may also be allergic to saffron. So make sure you’re not allergic to saffron. In the event of a rash or allergy, seek immediate medical attention.

Surgical procedure

Saffron relaxes the neurological system. As a result, two weeks before a scheduled surgery, stop taking saffron. This precaution prevents anaesthesia and other medicines from interacting during surgery.

There are a few other things to keep in mind when it comes to saffron eating.

  • Before using any supplements, check with your doctor.
  • Excessive amounts of 5 grammes or more may be harmful.
  • Artificial colours may be present in saffron powder. As a result, buy from a reputable source.

In conclusion

Saffron is a pricey culinary herb. Saffron includes antioxidant chemicals, which is a considerable benefit. It may help minimise or eliminate the risk of some chronic health conditions linked to oxidative stress.

The best thing is that it is generally safe for people of all ages. It is simple to incorporate into your everyday diet. Incorporating saffron into your meals will provide you with the potential health advantages of saffron.

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Frequently Asked Questions (FAQs)

Q. What are saffron’s health benefits?

A. Saffron contains a lot of antioxidants. As a result, it protects the neurological system, works as an antidepressant, boosts libido, and prevents cancer. However, there are various more advantages listed in the preceding article.

Q. What are the saffron side effects?

A. Allergic reactions, sleepiness, nausea, and vomiting are all possible adverse effects.

Q. Is saffron beneficial to the skin?

A. Yes, saffron is good for the skin. The anti-inflammatory component nourishes your skin, giving it a blemish-free glow. As a result, it contributes to soft and elastic skin.

Q. Can I drink saffron water on a daily basis?

A. Saffron water can be consumed as a food supplement on a daily basis. It has a number of health benefits.

Q. Can I consume saffron at night?

A. Yes, it is fine to drink it before going to bed. Saffron’s sedative effects aid in the treatment of insomnia and the improvement of sleep quality. The optimal time to drink saffron water, however, is throughout the day.

Q. How much saffron do I need?

A. A daily dose of 1.5 g of saffron is considered safe. Overconsumption may result in some negative side effects.

Q. Is it healthy to consume saffron milk every day?

A. Of course. Drinking saffron milk improves digestion, appetite, immunity, and overall health.

Q. Is saffron beneficial to female fertility?

A. Yes, it increases libido and is beneficial to both men and women.

Q. What is the benefit of saffron for pregnant women?

A. Saffron is a fantastic anti-anxiety and anti-depressant supplement. It alleviates mood swings during pregnancy. Overconsumption, on the other hand, has serious negative consequences.

Q. Is saffron safe for infants?

A. Yes, saffron is suitable and safe for babies over the age of six months. It boosts their immune system, improves digestion, and maintains their oral hygiene.

Q: What are the advantages of saffron milk?

A. Saffron milk has various advantages. It is good for your heart, improves memory, and protects against the flu. Furthermore, it may aid in the treatment of insomnia and enhance sleep quality, as well as the relief of menstrual cramps and premenstrual syndrome symptoms. It’s also good for your skin and hair.

Q. When is the best time to consume saffron milk?

A. You can drink saffron milk on an empty stomach in the morning or in the evening. However, having it before going to bed is also useful.

Q. What happens if you consume saffron on a daily basis?

A. It promotes better digestion, appetite, immunity, and overall health.

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