Saffron, a premium spice known for its colour and taste. It comes from the flower Crocus sativus and its natural compounds are associated with antioxidants. Many people have them with regular meals for their strong aroma. Besides taste, there are multiple health benefits of saffron.
On that note, we'll explore the role of saffron for health, some of its key benefits and recommended dosage.
Nutritional Profile of Saffron
Saffron contains concentrated bioactive compounds together with tiny amounts of essential nutrients. The typical nutritional profile of saffron per 0.5g of serving includes:
- Calories: 310 kcal
- Net carbs: 61 g
- Glycemic index: 70 (medium)
- Glycemic load: 0 (low)
- Acidity (Based on PRAL): -29.6 (alkaline)
Key Health Benefits of Saffron
Saffron contains active components which interact with specific bodily pathways. The main health benefits of saffron include:
- Helps to reduce anxiety
- Can reduce LDL levels and improve cardiovascular health
- Helps to improve brain function
- Saffron's antioxidant properties decrease oxidative stress in the body.
Scientific Evidence Supporting Saffron Benefits For Depression, Sleep And Blood Pressure
Many researchers have interpreted saffron's effectiveness on the human body. The test results have shown adequate improvement in sleep quality, along with managing depression and blood pressure. Some of the recent clinical intervention results are as follows:
- Depression: Medical professionals have performed randomised trials using about 30 mg of saffron to 40 people for six weeks. After the medical interpretation, the depression score on the HAM-D scale has shown about p>0.05. The outcomes are similar to fluoxetine (20 mg/day) and imipramine medications.
- Sleep: Some doctors have prescribed 14-28mg of saffron per day to about 379 individuals aged between 36 and 55. The reports have indicated that individuals' sleep quality scores have improved on the PSQI scale, increased sleeping duration and reduced sleep onset time.
- Blood Pressure: A randomised controlled trial (RCT) of saffron has found that the saffron strands reduce systolic and diastolic blood pressure. The results have shown around 0.6 mmHg and 1.2 mmHg in the blood pressure monitoring scale. These results show improvements in blood vessel functionality throughout the body.
How To Use Saffron Daily Like Tea Milk And Recipes?
There are multiple ways to use saffron in your daily meals. Some of them include:
- Saffron tea: Soak 3-5 strands in mild warm water, then add to the tea and drink once a day.
- Saffron milk: Pour about 200ml of warm milk into a cup and then soak 4-6 strands in it. This combination of saffron milk is best consumed at night.
- Saffron water: Soak overnight 3-4 strands of saffron in one cup of water and drink in the morning.
- Recipes: Soak the saffron strands and use in rice, desserts or curries.
Recommended Dosage, Safety Limits And Precautions
The strands of Saffron for health are best in minimal doses. Here's what you need to know about dosages, limits and precautions:
- The adequate dosage of saffron includes about 20-30mg per day (approximately 5-10 saffron strands).
- The maximum safe dose is 1.5 grams. Any amount beyond that will lead to side effects.
Potential Side Effects And Interactions With Medications
The consumption of saffron in limited amounts is considered harmless. But excessive use can result in negative reactions. Some of the negative effects of excessive saffron include:
- Nausea
- Lightheadedness
- Dry mouth
- Gastrointestinal Disturbances
Conclusion
Saffron is a great taste enhancer, and it is widely used with different types of dishes and smoothies. Saffron also brings multiple health benefits, some of which include treating mild depression, anxiety, boosting cognitive abilities and helping to reduce LDL levels. A few scientific studies also show that saffron helps to manage sleep, depression and hypertension. With moderate intake, saffron stands are highly beneficial for your health.
