Health Benefits Of Saffron
Medically reviewed by Kayla Girgen, RD
Saffron is a spice derived from the saffron flower (Crocus sativus L.) and is widely known for its medicinal properties and culinary uses. Due to the popularity of saffron and the work involved in growing and harvesting this species, its price is very high. Today, saffron is the most expensive spice in the world.
Saffron is used in many parts of the world and is a staple in Indian, Middle Eastern and Mediterranean cuisine. The spice has an earthy flavor and bright golden red due to the high concentration of plant pigments such as the carotenoids crocin and crocetin. These and other substances found in saffron have health-promoting properties, and research suggests that consuming saffron can provide health benefits in a number of ways.
It contains powerful anti-inflammatory and antioxidant compounds.
Saffron is rich in anti-inflammatory and antioxidant compounds, including carotenoids such as crocin, crocetin and picrocrocin, and terpenes such as safranal, the main bioactive compounds found in saffron.
Crocitin, crocin, picrocrocin and safranal have been shown to have strong antioxidant and anti-inflammatory activities. Research findings show that regular consumption of saffron and taking saffron supplements can help reduce indicators of inflammation and oxidative stress. Oxidative stress is a condition that occurs when there is an imbalance between the body's reactive oxygen species (ROS) and antioxidant defenses, leading to cellular damage.
A study of 80 people with type 2 diabetes found that participants who took 100 milligrams of saffron daily for 12 weeks had a significant reduction in blood levels of malondialdehyde (MDA), an indicator of oxidative stress, compared to a control group.
Crocin and other protective compounds in saffron can help prevent ROS production, reduce cell damage, and increase levels of antioxidant enzymes. All these factors can help prevent the development of chronic diseases and improve general health.
It can improve sleep
Research shows that the active ingredients in saffron have sleep-inducing properties and can have a beneficial effect on the quality and duration of sleep.
A review of five studies and 379 participants found that treatments containing saffron or its active ingredients, including crocin, helped improve sleep quality and duration.
Researchers have suggested that saffron may help improve sleep by increasing levels of the sleep-regulating hormone melatonin and affecting certain receptors in the brain to improve sleep quality.
Although these results are promising, research is limited and more research is needed on the effects of saffron on sleep.
Mental health can be beneficial
Saffron has shown promise as a natural treatment for mental health disorders, including anxiety and depression.
A review of 23 studies showed that saffron treatment had a positive effect on symptoms of depression and anxiety compared to placebo treatment. The study also indicated that saffron has a similar effect on depression symptoms as anti-depressants.
Researchers believe that certain substances in saffron, such as crocin and safranal, improve symptoms of anxiety and depression by blocking the reuptake of mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin. This will increase the levels of these feel-good chemicals in the brain.
Although saffron has shown promise as a natural treatment for certain mental health disorders, more research is needed in this area. If you are interested in trying saffron for a mental health disorder, it is important to consult with your doctor to make sure it is a safe and appropriate choice for your specific needs and diagnosis.
You may benefit from some eye conditions
Some studies suggest that saffron may benefit people with eye diseases, such as age-related macular degeneration (AMD), an eye disease that is now the leading cause of vision loss in the elderly.
Saffron supplementation has been shown to improve vision in people with AMD and in people with diabetic maculopathy, a complication associated with diabetes. Saffron supplements have been shown to reduce eye pressure in people with glaucoma, an increase in eye pressure that damages the optic nerve and leads to vision loss.
Since most eye diseases are caused by increased inflammation, the anti-inflammatory and antioxidant properties of saffron can help reduce eye inflammation. It can improve symptoms related to eye diseases and protect against the development of eye diseases.
It can improve heart health
Due to saffron's anti-inflammatory and antioxidant effects, adding this spice to your diet can help improve cardiovascular health.
Saffron interventions have been shown to be effective in reducing certain risk factors for heart disease such as high blood pressure, blood sugar and cholesterol.
A review of 19 studies found that saffron treatments significantly reduced fasting blood sugar and diastolic blood pressure, as well as total cholesterol and LDL cholesterol levels, compared to control treatments.
Saffron nutrition
Saffron is usually consumed in small amounts, as it is not a significant source of most vitamins and minerals. However, a typical serving of saffron is a good source of the mineral manganese and contains a small amount of vitamin C.
They have two spoons of saffron:
Saffron is a rich source of the mineral manganese and two tablespoons provide more than 50% of the daily requirement of this nutrient.
Manganese is a mineral involved in energy metabolism, the activity of the immune and nervous systems. It is necessary for proper blood clotting.
In addition to manganese, saffron provides small amounts of vitamin C, a nutrient that acts as a powerful antioxidant in the body and is essential for the functioning of important processes such as the functioning of the immune system and collagen synthesis.
The dangers of saffron
When consumed in normal amounts, such as when saffron is used as a culinary spice, saffron is considered safe.
Taking saffron supplements is also considered safe, but when taken in larger doses, saffron can cause minor side effects in some people, such as dizziness, fatigue, dry mouth, anxiety, nausea, and headache.
Studies show that daily supplementation of 100 mg of saffron extract is safe for up to 26 weeks and is not associated with significant side effects. However, taking saffron supplements for more than 26 weeks or taking more than five grams of saffron per day can cause serious side effects, such as bloody diarrhea and vomiting. Taking more than 12 grams of saffron per day can be fatal.
There is insufficient evidence to support the safety of consuming large amounts of saffron during pregnancy. People who are pregnant or breastfeeding should avoid taking large doses of saffron, such as saffron supplements.
Tips for consuming saffron
Saffron is usually sold as the saffron stem, the male part of the saffron flower, but is sometimes sold ground. Saffron has a rare and complex fragrance, often described as earthy but subtly sweet.
Saffron is very expensive, so most people use it sparingly. It is also recommended to use saffron sparingly, as the flavor can easily overpower the dish.
These colorful spices are used in sweet and savory dishes and can enhance the flavor and color of recipes such as puddings and soups.
Saffron stalks can be added directly to dishes such as paella and soups. It can also be crushed and added to a few tablespoons of hot or cold water for use in any dish.
There are several ways to use saffron:
Add saffron sprigs to soup and paella recipes
Try saffron in dairy desserts like pudding, panna cotta and ice cream.
Add saffron water to grain dishes such as rice pilaf and Biryani, a South Asian mixed rice dish.
Use saffron to enhance meat, poultry and fish dishes.
Add a small amount of ground saffron to cakes and pastries such as bread.
Prepare a saffron latte by adding a few sprigs of saffron to warm milk
There are many other ways to use saffron, so don't hesitate to try it in your favorite sweet and savory recipes.
Quick view
Saffron is a brightly colored spice rich in health-promoting compounds such as antioxidant carotenoids. Research findings show that saffron has anti-inflammatory and antioxidant effects and can improve heart health, reduce symptoms of depression and anxiety, improve sleep and protect eye health.
Saffron is safe when consumed in normal amounts, but if you want to use saffron supplements, it is best to consult your healthcare professional to ensure that it is a safe and appropriate choice for your specific health needs.
Be sure to sign up for our newsletter for more Health.com news!
Read the original article on Health.com.
Tidak ada komentar untuk "Health Benefits Of Saffron"
Posting Komentar