Benefits of Adding Saffron to Food- HealthifyMe

Saffron, generally referred to as Kesar, comes from the stigma and magnificence of the flower Crocus Sativus often known as the Saffron Crocus. It is one of the costliest spices globally and a vital half of culinary heritage. Saffron is utilized in many dishes to improve the color and the style of the meals and for its medicinal properties. It additionally has antioxidants that assist shield physique cells in opposition to oxidative stress and profit throughout nervous system problems. 

Besides its aroma and flavour, saffron is highly-priced as a result of it has varied medicinal and well being advantages and accommodates a number of nutritional vitamins and minerals like vitamin A, B, C and niacin. In addition, it has calcium, copper, magnesium and zinc. Saffron helps in boosting reminiscence, acts as an antidepressant, causes reduction in premenstrual syndrome (PMS) and so forth. People additionally use saffron as a result of it provides some potential advantages for coronary heart illness.

Nutritional Value of Saffron

Saffron accommodates a number of nutritional vitamins and minerals, that are very useful for well being. It additionally accommodates protein in small portions. According to the USDA, 100 grams of saffron accommodates:

  • Total fats: 6g
  • Cholesterol: 0mg
  • Sodium: 148g
  • Potassium: 1,742mg
  • Total Carbohydrate: 65g
  • Protein: 11g
  • Saturated fats: 1.6g 
  • Dietary fibre: 3.9g

Benefits of Saffron for Health

Saffron has a number of well being advantages. It accommodates nutritional vitamins, minerals and protein and is excessive in dietary worth. In addition, its nutritive properties are useful for treating varied well being circumstances. Some of the well being advantages of saffron are:

1. Saffron is High in Antioxidants

Saffron has potent antioxidants. The main antioxidants current in saffron are picrocrocin, crocin, and safranal. These are useful for well being as a result of they assist relieve oxidative stress within the physique. A research additionally reveals that antioxidant elements crocin, crocetin and safranal in saffron might help forestall and deal with most cancers. In addition, they assist in weight reduction, lowering irritation, sustaining a superb urge for food, and act as an antidepressant.

2. Reduces Premenstrual Syndrome Symptoms (PMS)

A research means that saffron might help scale back Premenstrual Syndrome Symptoms. PMS or Premenstrual Syndrome is an emotional, bodily and behavioural symptom many ladies really feel days earlier than their menstrual cycle. It happens per week or two earlier than the intervals. 

Saffron is efficient in ladies aged between 20 and 45 for lowering PMS signs. For instance, taking 30mg of saffron reveals vital reduction within the premenstrual syndrome system. Not solely this, however saffron’s aroma also can assist scale back stress and nervousness during times.

3. Helps Improve Mood and Fights Depression

Saffron is named ‘sunshine spice’ as a result of of its stunning vibrant yellow color. A research proves that saffron is efficient in enhancing temper. Therefore, saffron extracts assist enhance depressive signs in people and should improve resilience in opposition to stress-related points. In addition, analysis reveals that saffron dietary supplements have been simpler than placebo and related antidepressants when treating depressive signs in people. However, it’s best to seek the advice of your healthcare skilled earlier than taking saffron or some other antidepressant.

4. Can Help Treat Alzheimer’s Disease

Saffron successfully treats mild-to-moderate Alzheimer’s illness as a result of it has antioxidant and anti-amyloid genetic properties. Therefore, consultants imagine that saffron is efficient and protected to eat in Alzheimer’s. A research additionally proves that saffron might help deal with delicate to average Alzheimer’s Disease. In addition, Alzheimer’s sufferers who took 30mg of saffron confirmed extra enchancment than those that took a placebo. 

5. Reduces the Risk of Heart Diseases

A research proves that saffron tea has antioxidants that may scale back the chance of coronary heart or cardiovascular illnesses. In addition, flavonoids and lycopene present in saffron give added safety in opposition to the chance of coronary heart illnesses. Furthermore, saffron is wealthy in minerals that assist forestall totally different cardiac issues. These minerals and vitamins assist strengthen the blood circulatory system, which reduces the chance of coronary heart illnesses.

6. Can Help Prevent Obesity

According to a research, saffron is helpful for treating weight problems. Again, the antioxidant properties of saffron allow it to act in opposition to weight problems and different metabolic illnesses. Saffron extracts work as an anti-obesity natural remedy as a result of it helps lower calorie consumption by blocking dietary fats digestion and likewise assist in suppressing the meals consumption by growing the sensation of fullness/satiety.

7. Offers Skin Benefits

The antioxidant, anti-microbial properties of saffron make it a wonderful treatment for varied pores and skin points. For instance, a research means that saffron helps depigment and restore the pores and skin. Another research signifies that saffron can also be efficient in defending the pores and skin in opposition to dangerous UV rays. In addition, saffron acts as a greater antisolar agent than homosalate. Homosalate is an natural compound utilized in some sunscreens. However, it’s legitimate solely while you use it in equal concentrations. Therefore, many manufacturers use saffron of their sunscreens, lotions, anti-spot, moisturisers, and anti-ageing merchandise.

The Best Ways to Use Saffron

For Edible Purposes

When used as an add-on to the meals or spice, saffron provides color, aroma and style to dishes. Hence, individuals use it in dishes like curry, pulao, biriyani and even milk and tea. Besides enhancing the flavour, saffron can enhance the standard of the meals with its medicinal properties. 

Make an Elixir

It is one of the simplest and healthiest methods to use saffron. You want to comply with easy steps to make an elixir.

  • Add 2 tsp of saffron to a mortar and pestle 
  • Add a pinch of Himalayan salt 
  • Grind all of the issues by crushing them utilizing a pestle. 
  • Once the powder is prepared, add ¼ cup of lukewarm water and blend effectively 
  • Let it grow to be densely fragrant and take up a vibrant purple hue 
  • Transfer it to a jar or a bottle after it’s cool, or add this liquid instantly to any dish.

Saffron Tea

A typical manner of including saffron to dishes is by steeping it in water like tea. To make saffron tea, comply with the given steps. 

  • Roughly crumble 4-5 saffron threads. 
  • Then, add heat water or barely boiled milk to the saffron. 
  • After 10 minutes of steeping, the liquid will flip reddish-yellow and is prepared to add to your tea or drink solo.

As an Add-on to Your Foods

Recipes like kheer, risotto, and biryani have sufficient liquid to carry out the fragrant flavours of saffron. Hence, they don’t want further preparation earlier than including saffron to them. Instead, a pinch of saffron tossed within the recipe brings out the perfect flavours. In addition, the important thing to bringing out the delicate flavours of saffron is including it early on and permitting it to get cooked with the liquid.

To Reduce Hyperpigmentation and Acne

Saffron has excessive vitamin content material, and an lively compound known as crocin which helps in lowering hyperpigmentation. In addition, saffron has nutritional vitamins B1, B2, B3, B6 and B9, which assist soothe irritation, redness and zits. Here is a straightforward manner to use it.

  • Take 4-5 strands of saffron and blend them in clear water
  • Now, add 1 tsp of turmeric and make a paste
  • Apply it to your face for 10 minutes and wash-off
  • You will see a discount in pigmentation, zits and darkish spots.

Saffron is appropriate as a skin-lightening agent as a result of it accommodates a excessive stage of vitamin C. The abundance of vitamin C in saffron helps promote collagen within the pores and skin and reduces darkish spots. You can use it by making a paste with some water and turmeric powder.

Healthy Recipes Using Saffron

If appropriately used, saffron can carry a implausible aroma to your meals. In addition, it additionally provides medicinal worth to your meals. Like any dried spice, saffron wants hydration to draw out its beautiful flavours and color. Here are some wholesome recipes utilizing saffron:

1. Red Lentils Soup with Saffron

Serves: 6

Preparation Time: 40 minutes


  • Crushed saffron threads: ¼ tsp 
  • Oil: 3tsp
  • Carrots (diced): 2 medium
  • Onion (chopped): 1 massive
  • Garlic (minced): 3 cloves
  • Tomato paste: 1tsp 
  • Ground cumin: ½ tsp 
  • Ground turmeric: ¼ tsp
  • Water: 1½ cup or extra if wanted
  • Red Lentils: 2 cups
  • Spinach chopped: 140g 
  • Ground pepper: 1tsp
  • Plain yoghurt and coriander: for garnish 
  • Salt to style


  1. Heat oil in a big pot over medium warmth. 
  2. Add in garlic, tomato paste, cumin, saffron and turmeric and cook dinner for 1 minute.
  3. Add onion and carrots. Cook for 7–10 minutes or till softened.
  4. Now add water, lentils, spinach, salt and pepper and let it simmer.
  5. Cover and cook dinner on medium warmth.
  6. Check if extra water is required and stir constantly to forestall sticking.
  7. After 15-20 minutes, the soup might be prepared.
  8. Garnish with yoghurt and coriander.
  9. Serve sizzling.

2. Saffron Rice

Serves: 3

Preparation Time: 40 minutes


  • Ghee/olive oil: 3 tsp 
  • Cumin: 1tsp
  • Green Cardamom: 2-3
  • Indian bay leaf: 1
  • Cinnamon: 1.5 inch
  • Cloves: 2-3
  • Brown Rice: 1.5 cups
  • Saffron: 2-3 pinch
  • Turmeric: 1 pinch
  • Coriander leaves for garnish: 2-3tsp 
  • Salt: to style


  • Rinse rice 2-3 occasions.
  • Soak rice in water for 20-Half-hour. Then, drain the water and maintain the rice apart. 
  • Crush saffron strands in mortar-pestle.
  • Heat oil/ghee in a deep pot. Lower the warmth and add cumin, cinnamon, cloves, inexperienced cardamom, and bay leaf. 
  • Fry till the spices crackle.
  • Add soaked rice and blend it in spices for 1-2 minutes. 
  • Now add crushed saffron strands and turmeric and blend it gently.
  • Pour water and season with salt.
  • Cover the pot and cook dinner till rice absorbs water.
  • Serve the saffron rice sizzling garnished with coriander. 

3. Saffron Ginger Carrot Soup

Serves: 4

Preparation Time: Half-hour


  • Ghee/olive oil: 3 tsp 
  • Carrots: 6 massive
  • Carrot Greens/Parsley: 1 tbsp, chopped
  • Shallots: 2, chopped
  • Garlic: 4 cloves, chopped
  • Minced Ginger: 1 tbsp
  • Vegetable Stock: 2 cups
  • Water: 2 cups
  • Bay Leaf: 1 nos
  • Saffron Threads: 3 pinches
  • Salt: 1 tsp
  • Pepper: 1 tsp


  • Add your soup pot on the range and activate the flame.
  • Drizzle olive oil and permit to warmth.
  • Add the bay leaf, chopped shallots, ginger and garlic to the oil and fry till fragrant.
  • Now, add the carrots, salt and pepper and cook dinner till the carrots are delicate.
  • Pour the inventory, water, carrot greens or parsley and saffron threads and convey the contents of the pan to boil. Then flip down the warmth and cook dinner for 15-20 minutes.
  • Remove the bay leaf from the pot, after which puree the remaining components till clean.
  • Serve sizzling.

Potential Side Effects of Saffron

Saffron is protected to use and probably has no vital negative effects when utilized in small portions or carefully. However, extra consumption may cause some extreme negative effects on well being. Below are some of the widespread negative effects of saffron: 

  • Taking saffron dietary supplements in extra may cause negative effects like nervousness, drowsiness, dangerous complications, and so forth. Studies present that people can safely take up to 1.5 grams of saffron per day. If you don’t use saffron dietary supplements as prescribed, they will hurt individuals with blood stress or blood-thinning drugs.
  • Oral consumption of a big quantity of saffron may cause well being points in pregnant or breastfeeding ladies. Research suggests that prime saffron consumption can lead to miscarriage in pregnant ladies. It may make the uterus contract. Hence, it’s best to at all times take it carefully. 
  • Study reveals that extra saffron utilization may cause negative effects and allergic reactions to the pores and skin like dryness, itchy pores and skin, rash, burning pores and skin and so forth.
  • As per analysis, taking a excessive dose of saffron, 5 grams or extra, might be poisonous and trigger abdomen issues or poisoning. 

The Bottom Line

Saffron is a worthwhile spice or herb that individuals use in varied methods. It is a nutrient-rich ingredient with many antioxidant properties, nutritional vitamins, minerals, and different medicinal properties. Hence, it is extremely useful for well being. Furthermore, analysis research declare that saffron can profit from varied illnesses like Alzheimer’s, Cancer, Anxiety, despair, PMS, and so forth. However, earlier than you’re taking saffron for any of these illnesses, it’s essential to seek the advice of your well being care skilled. Furthermore, like some other meals/spice, saffron additionally has negative effects. So it’s best to use it carefully.

Frequently Asked Questions (FAQ)

Q. How can saffron assist your physique?

A. Saffron is a useful spice loaded with antioxidants, nutritional vitamins and minerals. Saffron has many medicinal properties that act in opposition to health-related points like lowering the Premenstrual Syndrome system (PMS), nervousness, coronary heart illness, most cancers, libido, weight reduction and so forth. In addition, the antioxidants in saffron are very wholesome for the physique and the thoughts. So, while you eat saffron carefully, it advantages your physique.

Q. Does saffron make you excessive? 

A. No, saffron doesn’t make you excessive. If you employ saffron for medicinal functions or eat it as a spice in meals in a average quantity, it doesn’t have any facet impact. However, consuming saffron in massive quantities (5 grams or extra) may cause drowsiness or nausea. 

Q. Is saffron protected to take day by day? 

A. If consumed carefully, it’s protected to take saffron day by day. A average consumption wouldn’t lead to any negative effects. However, in case you use it in extra, it will probably lead to negative effects. For instance, consuming greater than 5 grams of saffron might be poisonous and lead to allergic reactions, nausea, vomiting, drowsiness, dangerous abdomen, headache and so forth

Q. How quick does saffron work? 

A. People use saffron for varied functions, and it really works in another way for various well being issues. For instance, saffron begins working inside one week for despair and nervousness points. And whether it is taken day by day with water, it really works shortly in selling good hair development and glowing pores and skin. 

Q. What are the advantages of ingesting milk with saffron? 

A. There are many advantages of ingesting milk with saffron. Some of them embrace:

  • Relief from Menstrual Cramps
  • Protection Against Cold
  • Improved Heart Health
  • Insomnia Treatment
  • Combating Allergies
  • Boosts Memory

Q. How a lot saffron ought to I take for despair? 

A. Several research exhibit the position of saffron as an anti-depressant. However, you shouldn’t determine on the precise dose with out consulting a healthcare skilled. Although some research recommend that 20mg to 40mg per day might be useful, it ought to depend upon the affected person’s situation. Hence, it’s best to begin with 1.5g of saffron per day. Then, you’ll be able to steadily improve the dose if you don’t expertise any opposed results.

Q. What occurs if we drink saffron milk day by day? 

A. Drinking saffron milk day by day provides lots of advantages. Saffron milk has excessive medical properties, which is able to enable you get glowing pores and skin, improved digestion, thick hair development, sound sleep and so forth. Enhanced immunity can also be one of the advantages of ingesting saffron milk day by day. In addition, milk accommodates calcium that’s wholesome for the bones. 

Q. Does saffron whiten pores and skin? 

A. Yes, saffron helps in whitening pores and skin tone to some extent. It is due to the lively compounds in saffron like crocin that assist scale back hyperpigmentation from the pores and skin. Some research additionally recommend that saffron can scale back melanin manufacturing within the pores and skin. You can both apply saffron soaked in milk instantly to your face or drink it day by day for higher outcomes. However, seek the advice of a physician earlier than oral consumption if in case you have a medical situation or are on blood thinners.

Q. Does saffron assist with nervousness? 

A. Various research show that saffron is an efficient therapy for nervousness. In addition, pure compounds in saffron like crocin, crocetin, picrocrocin, and safranal are historically illnesses to deal with nervousness and depressive signs.

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