Saffron is a prized spice sourced from the saffron crocus flower, renowned for its medicinal benefits and culinary uses.

Due to its high demand and the labor-intensive process of harvesting, saffron is considered the most expensive spice in the world.

Popular in Indian, Middle Eastern, and Mediterranean cuisine, saffron is valued for its earthy flavor and vibrant reddish-golden color, which comes from plant pigments like crocin and crocetin. These compounds, along with others in saffron, are known for their health benefits, and research suggests that consuming saffron may provide various health advantages.

1. Contains Powerful Anti-Inflammatory and Antioxidant Compounds

Saffron is rich in bioactive compounds like carotenoids (crocin, crocetin, and picrocrocin) and terpenes (such as safranal), known for their potent antioxidant and anti-inflammatory effects. Research has shown that crocin, crocetin, picrocrocin, and safranal possess strong antioxidant and anti-inflammatory properties. Studies suggest that consuming saffron regularly, either through diet or supplements, can help reduce inflammation and lower markers of oxidative stress.

2. Improve Sleep

Saffron has shown potential for improving sleep quality and duration, thanks to its sleep-inducing properties. A review of five studies involving 379 participants found that saffron treatments, particularly those containing active compounds like crocin, improved both sleep quality and sleep duration.

3. Benefit Mental Health

Saffron has also demonstrated potential as a natural treatment for mental health conditions, such as anxiety and depression. A review of 23 studies found that saffron treatments had a significant positive impact on symptoms of depression and anxiety, showing effects comparable to antidepressant medications.

4. Benefit Certain Eye Conditions

Saffron may offer benefits for those with eye conditions, such as age-related macular degeneration (AMD), a leading cause of vision loss in older mature. Saffron has been shown to reduce eye pressure in people with glaucoma, a condition marked by increased pressure that damages the optic nerve.

5. Could Boost Heart Health

Thanks to its anti-inflammatory and antioxidant properties, saffron may contribute to better cardiovascular health. Studies have shown that saffron interventions can reduce risk factors for heart disease, such as high blood pressure, elevated blood sugar, and high cholesterol.

6. Nutrition of Saffron

Saffron is typically consumed in small amounts, so it’s not a major source of vitamins or minerals. However, a typical serving provides manganese, which is essential for energy metabolism, immune system function, and blood clotting, as well as a small amount of vitamin C. A two-tablespoon serving of saffron contains:

Calories: 13

Carbohydrates: 2.74 grams

Fiber: 0.16 grams

Protein: 0.48 grams

Vitamin C: 3.4 mg (4% of Daily Value)

Manganese: 1.19 mg (52% of Daily Value)

Saffron is a good source of manganese, covering over 50% of the daily recommended intake. Manganese also supports the immune and nervous systems.