Is saffron healthy? I eat it all the time – here's what a nutrition expert says

Saffron: All about the health benefits of the spice.

My family is from Iran, which means: If there's one spice I'm familiar with, it's saffron. In our family, everything was infused with saffron. It was most commonly added to rice. Then, after boiling, a small bowl of rice was taken and mixed with the previously soaked and stirred saffron. This portion was then poured over the remaining rice to make the top part stand out aesthetically from the rest of the rice (mountain) when presented at the table. And, of course, for a sweeter, more aromatic flavor.

Saffron-flavored desserts were also always on the low coffee table. When I moved out of home, I got a packet of black tea and a supply of saffron, which lasted me for years. Because when used, only a pinch of saffron is needed to give food the flavor that many describe as floral, earthy, or bitter. To me, it tastes like home.

Worldwide, 200 to 400 tons of saffron are produced annually, about 90% of which in Iran. However, it is also widely used in Spain, Italy, and Morocco. In German kitchens, saffron has long been a niche product—if it was available at all, it was at the very back of the spice rack.

But that's changing: saffron tea, PMS capsules, saffron lattes. Suddenly, the spice is appearing on wellness shelves. I recently even discovered a saffron latte on the menu at a Cologne café. Reason enough to consider just how healthy the spice really is.

The benefits of saffron for body and health

Several scientific studies have already been conducted on saffron. Some clinical studies have even shown that saffron has a mood-enhancing effect in mild to moderate forms of depression . Saffron is generally known as a type of mood booster. The spice is also said to have pain-relieving, diuretic, and antispasmodic effects, which could help with menstrual cramps .

But what can actually be said scientifically about the effects of saffron? I asked the German Federal Center for Nutrition (BZfE). Research can't actually answer this question comprehensively, because the effect of spices is rather minimal due to the amount used. But: "One positive thing is that they add flavor to food and thus also help reduce salt intake," writes Astrid Donalies, a qualified nutritionist and editor in the BZfE newsroom.

This already has a certain health-promoting effect. After all, too much salt is actually bad for the body. "We consume about 10-12 grams of salt per day instead of the maximum recommended six grams," she explains. Saffron could therefore replace the excess amount we consume. "Saffron, in particular, is very expensive, so it's probably only used very sparingly due to the price alone, but that's enough to add a light, pleasant flavor and a beautiful yellow color to a dish," she says.

According to her, there are other reasons why saffron is so useful in the kitchen: "Saffron captivates with its extremely yellow color and its slightly bitter and musky aroma, warm and somewhat earthy." The pigments in saffron are water-soluble, and the aromas evaporate very quickly. Therefore, it is recommended to soak the powder or the threads, crushed in a mortar, in lukewarm water or milk for a few minutes. The saffron should only be added to the dish towards the end of the cooking time—for example, in classic dishes like paella, bouillabaisse, or risotto alla Milanese. It lends an intense yellow color to light-colored dishes such as couscous, rice, cauliflower, or mashed potatoes. "Sweet dishes such as rice pudding, golden milk, or sponge cake also benefit from the yellow effect and pleasant aroma," says the nutritionist. "In terms of flavor, saffron harmonizes particularly well with vanilla, cinnamon, and citrus peel."