Maintaining a healthy weight can be a challenge. Bad habits, emotional factors, and everyday stress can lead to overeating, even when adhering to a healthy diet and exercise program. Saffron, the world's most expensive spice, has been investigated for its potential role in weight management and other health benefits. This article examines the evidence surrounding saffron's use for weight loss, its other potential benefits, and safety considerations.
What is Saffron?
Saffron is derived from the Crocus sativus flower, commonly known as the saffron crocus. The term "saffron" refers to the flower's thread-like structures called stigma, which are harvested by hand. This labor-intensive harvesting method contributes to its high cost, ranging from $500 to $5,000 per pound (450 grams). While its exact origin is debated, saffron has been used for nearly 4,000 years for its medicinal properties.
Chemical Composition and Antioxidant Properties
Saffron contains a variety of plant compounds, including antioxidants that protect cells against free radicals and oxidative stress. Some key antioxidants in saffron include:
- Crocin: Responsible for saffron's red color, may possess antidepressant properties and protect brain cells.
- Crocetin: Related to crocin, shares similar antioxidant properties.
- Safranal: May have benefits for inflammation, asthma, hypertension, cancer, and depression.
- Picrocrocin: Contributes to saffron's bitter taste.
- Kaempferol: Found in saffron flower petals, may boost the immune system and protect against viruses.
Saffron and Weight Management
Research suggests that saffron may help reduce appetite and aid in weight management, particularly in individuals with obesity.
A 2023 study found that taking 60 mg of saffron per day for 12 weeks significantly reduced body mass index (BMI), waist circumference, and weight compared to a placebo. The study also noted improvements in HDL (good) cholesterol and lower triglyceride levels.
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A 2017 study found that taking a saffron extract supplement for 8 weeks helped reduce appetite, body mass index, waist circumference, and total fat mass.
Optimized Saffron is believed to make maintaining a healthy weight easier by helping resist the urge to graze after hours or snack between meals.
Other Potential Health Benefits of Saffron
Beyond weight management, saffron has been linked to a range of other health benefits:
Mood Improvement: Saffron is nicknamed the "sunshine spice" because it may help brighten mood. A 2019 review found that saffron was significantly more effective than placebos in treating symptoms of mild to moderate depression. Some studies found saffron to be as effective as conventional treatments for depression like fluoxetine, imipramine, and citalopram, with fewer side effects.
Anticancer Properties: Saffron's high antioxidant content may help neutralize harmful free radicals, which are linked to chronic diseases like cancer. A 2020 review indicated that saffron and its compounds may selectively kill cancer cells or suppress tumor growth in various cancers, including colorectal, breast, lung, prostate, cervical, leukemia, and brain cancer.Crocin, the main antioxidant in saffron, may also make cancer cells more sensitive to chemotherapy drugs.
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PMS Relief: A 2024 review found that saffron may positively affect multiple parts of the female reproductive system, potentially providing relief from PMS symptoms.
Aphrodisiac Properties: Studies suggest that saffron may have aphrodisiac properties, particularly in people taking antidepressants. Saffron has improved erectile dysfunction, sexual arousal, sexual satisfaction, and genital lubrication.
Heart Health: Research indicates that saffron may help lower LDL cholesterol, total cholesterol, triglyceride, and blood pressure levels, potentially preventing blood vessel and artery clogging.
Blood Sugar Regulation: A 2017 animal study found that saffron may lower blood sugar levels and raise insulin sensitivity.
Vision Improvement: Saffron appears to help improve eyesight in adults with age-related macular degeneration (AMD) and protect against free radical damage linked to AMD.
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Memory Enhancement: Saffron's antioxidant properties may help improve cognition in adults with Alzheimer's disease.
Saffron and its impact on metabolic disorders
The available literature reviewed shows that saffron plays a positive role in treating some obesity-related metabolic disorders, such as hyperlipidemia, diabetes and cardiovascular disease.
Saffron as an antioxidant
Many studies on medicinal properties of saffron have indicated that saffron has a potent antioxidant activity which is mostly due to the presence of crocin as a unique carotenoid. The crocin bleaching assay was also designed according to this important property of crocin as a basic element for the antioxidant activity of saffron. It was shown that the antioxidant properties of both methanol extract and water-methanol (50:50 v/v) extract of Crocus sativus stigmas were higher than those of tomatoes and carrots.
Saffron as hypolipidemic Agent
Crocin has been reported as an effective hypolipidemic agent in several human and animal studies. Crocin decreased the amount of cholesterol in hyperlipidemic rats with 2 months feeding of excessive cholesterol. In another study, it was found that crocin has strong triglyceridemic and cholesterolemic lowering effects in quails with coronary artery disease. Further research verified that crocetin could reduce the levels of serum, total cholesterol and malondialdehyde and prevent reduction of nitric oxide in serum of hyperlipidemic-diet quails.
Saffron can lower blood sugar levels
Reportedly saffron significantly increased serum insulin and lowered blood glucose in diabetic rats. Crocin was found to possess anti diabetic property in rodents fed fructose as it relieved free fatty acid induced insulin insensitivity and dysregulated mRNA expression of TNF-alpha, adiponectin as well as leptin in primary cultured rat adipocytes proposing the possibility of crocin prescription as a preventive approach of insulin resistance and the related diseases.
Saffron as antidepressant
Crocin and ethanolic extracts of saffron are known to show antidepressant impact on rodents. Crocin also reduced immobility time and increased climbing time at dose 50-600 mg/kg may be via individual uptake inhibition of dopamine and norepinephrine.
Saffron Supplementation
Saffron is available in supplement form. A popular supplement, Happy Saffron Plus, is scientifically designed to promote positive mood. The combination of zinc with affron® saffron and Longvida® curcumin has the potential to improve mood, perhaps even in individuals who don’t feel they have a mood problem.All three of these ingredients are documented to improve mood in controlled human clinical trials.
affron® Saffron
affron® Saffron Extract is a highly concentrated and standardized nutraceutical extract of saffron, a spice that has been used in the Middle East for at least 2600 years. In clinical trials at a dose of 28 mg per day, this extract has performed extremely well for improving mood and anxiousness in both adults and adolescents.
LONGVIDA® Curcumin
The turmeric root parallels saffron as an Asian happiness herbal for at least 2600 years.
Zinc
This mineral is essential for the functioning of about 2000 different human proteins, of which at least 300 are enzymes. People with mood problems typically have low blood levels and supplementing with zinc often enhances mood.
How to Use Saffron
In small doses, saffron has a subtle taste and aroma that complements savory dishes like paella, risotto, and rice dishes. To enhance its flavor, soak the threads in hot (not boiling) water before adding them and the liquid to your recipe. Saffron is available in thread or powdered form at specialty markets. Threads are preferable as they are more versatile and less prone to adulteration. A pinch is usually sufficient, as too much saffron can impart an overpowering medicinal taste.
Safety and Side Effects
Saffron is generally safe with few side effects. In standard cooking amounts, it does not appear to cause adverse effects. As a dietary supplement, up to 1.5 grams per day is considered safe. However, high doses of 5 grams or more may have toxic effects.
Reported side effects, especially when taking large doses (5 grams or more) of saffron, include vomiting, dizziness, vertigo, bloody urine, nausea, decreased appetite, and headache. Pregnant women should avoid high doses of saffron as it could stimulate the uterus.
It's important to purchase saffron from a reputable brand to ensure authenticity, as saffron powder can be mixed with other ingredients like beet, red-dyed silk fibers, turmeric, and paprika. If the price seems too low, it's best to avoid the product.