Everything about saffron!
Saffron is the dried red stigma of the Crocus sativus flower — one of the world’s most prized and expensive spices, valued for its deep colour, distinctive aroma, and flavour. This guide to everything about saffron covers its properties and nutrition, its possible benefits and cautions, how it is grown, and how to use and store it.
If we look at the word itself, “saffron” has passed through several languages, and the exact origin of its root is debated. It is often assumed to be Arabic, but the roots of the term have also been traced to Ancient Persian and Sanskrit. The term appears less often in early Arabic texts than in Persian ones, and Arabic sources that use it frequently refer back to Iranian scholars such as Avicenna (Abu Ali Sina) and Razi. The saffron plant is native to Iran and India, and its botanical name is Crocus sativus.
Saffron itself comes from a small, semi-tropical plant that grows about 10 to 30 cm tall and thrives in areas with mild winters and hot, dry summers. The plant is fairly cold-hardy, but because its growth cycle runs through autumn, winter, and early spring, it needs a mild climate. During the plant’s summer dormancy, rain or irrigation is harmful, which is why it is not commonly grown in humid regions such as Gilan and Mazandaran or in the warm south of Iran. Open, tree-free ground that is sheltered from cold winds suits it best, though in some villages around Birjand and Qaen it is grown under the shade of barberry bushes and almond trees with summer irrigation. It grows best at altitudes of roughly 1,300 to 2,300 metres above sea level.
Saffron has been cultivated in Iran for more than 3,000 years. The plant has no proper stem and grows from a corm; its flowers are prized for the red-gold threads at their centre. Thanks to its intense flavour and aroma, saffron is used in food, medicine, and other products, and because it can only be produced in limited quantities, it remains one of the world’s most expensive crops.
Saffron is remarkably labour-intensive: it takes a great many flowers to produce a small amount of spice. About 5 kg of fresh saffron dries down to around 1 kg. Harvesting and processing the flowers by hand takes many hours of work.
Important compounds in saffron
Saffron owes its colour, taste, and aroma to a few key natural compounds:
- Crocin — the water-soluble pigments (derived from crocetin) that give saffron its rich yellow-orange colour.
- Picrocrocin — the compound responsible for saffron’s slightly bitter taste.
- Safranal — the volatile compound behind saffron’s distinctive aroma.
- About 10% fixed oil, including oleanolic acid.
- Small amounts of other nutrients, such as riboflavin (vitamin B2).
Common uses of saffron
In cooking, saffron is used as a natural flavouring and colouring agent — a small amount produces a warm yellow colour, a pleasant aroma, and a distinctive taste. It is also used in cosmetics, confectionery, and some beverages. In traditional medicine it has been used as a mild sedative and digestive aid, but these are traditional uses rather than proven medical treatments. The most common forms are dried threads and powder, and saffron supplements are also sold in some health-food shops and pharmacies. Only a small pinch is needed to get its colour and flavour. Now let’s take a closer look at saffron’s reputed benefits — and at what the evidence does and does not show.
Nutritional value
Saffron is used mainly as a seasoning and natural colouring, and only tiny amounts are consumed, so it is not a meaningful source of calories or nutrients in the diet. It does contain small amounts of minerals and plant compounds. In traditional medicine, saffron has been linked to a wide range of uses — from aiding digestion and appetite to lifting mood — but these are traditional associations, not proven medical treatments. Saffron should not be used to treat, cure, or prevent any disease, and it is not a substitute for advice from a qualified health professional.
What the research says about saffron and health
Saffron has a long traditional reputation, and researchers have studied several of its compounds. The sections below summarise the areas that have been looked at — but most of this research is early, and none of it means saffron can diagnose, treat, cure, or prevent any disease. Always talk to a qualified health professional about any health concern.
Vitamins and minerals
Although we tend to think of spices only as flavourings, they can also supply small amounts of nutrients. Saffron contains some manganese, vitamin C, iron, potassium, and vitamin B6. Vitamin C supports normal immune function and helps the body produce collagen, which is used for healing, blood-vessel health, and tissue repair. Because saffron is eaten in such small amounts, though, it is best thought of as a flavouring rather than a significant source of these nutrients.
Iron and circulation
Saffron contains iron, a mineral the body needs to make red blood cells. Getting enough iron as part of a balanced diet supports healthy circulation and helps prevent the tiredness and other symptoms that can come with low iron. On its own, and in the tiny amounts used in cooking, saffron is not a treatment for anaemia.
Heart health
Saffron contains potassium, a mineral that is part of a normal balanced diet. Diets rich in potassium and low in salt are generally associated with better heart health, but saffron itself is not a treatment for high blood pressure or heart disease. If you are managing blood pressure or a heart condition, follow your doctor’s advice.
Blood sugar
Some early studies have looked at whether saffron or its compounds affect blood-sugar markers, and the results so far are preliminary. Saffron is not a treatment for diabetes, and it must never replace prescribed medication, a doctor’s advice, or medical supervision. If you have diabetes or are at risk of it, talk to your doctor before making any changes to your diet.
Mood and wellbeing
Saffron has a long traditional reputation for lifting the spirits, and some studies have explored its possible effect on mild low mood, with early results that are promising but not conclusive. Saffron is not a substitute for professional treatment of depression, anxiety, or any other mental-health condition. Anyone experiencing these should speak with a qualified health professional.
Bone health
Some of the minerals in saffron, such as calcium, are among the nutrients the body uses to maintain bone. A balanced, mineral-rich diet supports bone health as we age, but saffron by itself is not a treatment or preventive for osteoporosis.
Nervous system
Saffron contains a little vitamin B6, one of the B vitamins the body uses for normal nervous-system function. A varied, balanced diet usually supplies all the B vitamins most people need.
Relaxation
Saffron has traditionally been valued for its calming, relaxing effect, which some people find pleasant. Any such effect is mild, and saffron is not a substitute for proper medical pain relief.
Antioxidants
Saffron contains a range of antioxidant compounds, including crocin, crocetin, and safranal. Antioxidants help neutralise free radicals — reactive by-products of normal metabolism. Laboratory and early studies have examined saffron’s antioxidant activity, but this research does not show that saffron prevents, treats, or slows cancer in people. Claims that saffron cures or prevents cancer are not supported by robust clinical evidence and should not be relied on.
Digestion
One of saffron’s oldest traditional uses is to ease digestion and bloating. It has traditionally been taken to help settle the stomach and reduce discomfort. These are traditional uses, however — saffron is not a proven treatment for stomach ulcers or other digestive diseases.
Skin and inflammation
Saffron oil and cream are sometimes used in massage and applied to the skin. There is only limited evidence about saffron for inflammatory conditions, and it should not replace medical care for sports injuries, arthritis, gout, or similar problems.
Saffron, mood, and memory
Some research has looked at saffron in connection with mood and memory, and the early findings are preliminary. Saffron has not been shown to prevent or treat Alzheimer’s disease, Parkinson’s disease, or any other neurological condition, and it should not be used for that purpose. Anyone concerned about mood, memory, or nerve pain should consult a qualified health professional rather than self-treating with saffron.
Saffron and eye health
Some early studies have investigated saffron and age-related eye conditions such as macular degeneration, but the evidence is limited and preliminary. Saffron is not a proven treatment for any eye disease. If you have an eye condition, follow the advice of an eye-care professional.
Possible side effects and safety
Taking saffron in high doses can carry risks, because it concentrates several biologically active compounds. At the small amounts used in cooking, or in ordinary supplement doses, there are usually no significant side effects. Some people report mild effects such as dry mouth, dizziness, nausea, anxiety, tiredness, or changes in appetite and taste, but these are uncommon. As always, consult a doctor or a qualified herbalist before adding any new supplement to your routine.
In very high doses, saffron can be harmful. Reported effects of excessive intake include a drop in blood pressure, thinning of the blood, vomiting, a slower heartbeat, bleeding (for example from the nose), dizziness, drowsiness, and yellowing of the skin; in extreme cases, saffron poisoning can be dangerous. This is another reason to keep to small, culinary amounts and to seek medical advice before using saffron in large or medicinal quantities.
Saffron during pregnancy
High doses of saffron are traditionally avoided during pregnancy. Some sources suggest that large, medicinal amounts may affect the uterus, but this is not well established, and self-medicating with saffron during pregnancy is not recommended. The small amounts used to flavour food are generally considered fine for most people. If you are pregnant, planning to become pregnant, or breastfeeding, talk to your doctor or midwife before taking saffron in any medicinal amount.
How much saffron is safe?
In cooking, only a small pinch of saffron is needed, and culinary amounts are generally considered safe for most people. Very high doses can be harmful, so saffron should not be taken in large or medicinal amounts without medical advice. If you are considering saffron supplements, follow the product’s instructions and check with your doctor or pharmacist first.
Storing saffron
Keep saffron away from light and moisture, and store it in an airtight container — metal is best, followed by glass. Plastic containers are less suitable, because saffron’s essential oils fade quickly in them and its quality drops. Because these aromatic oils are volatile, always keep the container tightly closed: saffron left exposed to air loses its colour, aroma, and strength.
Other uses of saffron
Saffron adds aroma and colour to a wide range of products. It is used in the food industry (for example in some sausages and in confectionery such as cake mixes), in the dairy industry, in textiles such as silk dyeing, and in both alcoholic and non-alcoholic beverages, as a natural flavouring and colouring. Saffron extract is also produced and marketed commercially.
How to grow saffron
Suitable soil
Because saffron corms stay in the ground for several years, the soil matters a great deal. Saffron does best in light, well-drained soil — a mix of sand and clay, or loamy, limey soil — with a roughly neutral pH. It does poorly in salty, waterlogged, or very poor soil, and in ground that lacks organic matter.
Preparing the land
The land should be prepared with care. In autumn or winter it is ploughed deeply; if that is not possible, ploughing can be done in late spring or early summer instead. After the rains, the soil is loosened with moderate tillage and cleared of weeds. Before planting, well-rotted animal manure (roughly 40 to 80 tonnes) and about 200 kg of ammonium phosphate are worked into the ground.
Choosing corms and timing
New saffron fields are started from corms (bulbs), so selecting healthy, good-quality corms is important. Corms are lifted and replanted during their summer dormancy, which runs from around late spring to late summer. It is best to replant them soon after lifting so they can continue resting in their new ground. The longer corms are kept out of the soil before planting, the more the first year’s flowering suffers, so they should not be stored too long. Research from Khorasan has suggested that early summer is a good time to plant.
Planting the corms
To plant, dig rows of holes and place several corms in each, about 15 to 20 cm deep, with the growing tip facing up. At this depth the corms are protected from winter frost and summer heat. The soil surface is then levelled so it sits firmly around the corms. Before the first autumn irrigation, a layer of well-rotted manure is spread over the ground.
Irrigation
The first irrigation is the most important. It usually takes place about ten to fifteen days after planting — in Khorasan, depending on local weather, from around mid-autumn. All parts of the field should be watered evenly so the flowers of each section emerge together. After the first watering, the ground is lightly broken up to help the flower buds push through, and the first saffron flowers appear within a few weeks. The field yields little in its first year. From early spring until the leaves yellow, the plants are watered every one to two weeks; the final watering helps the corms thicken. Weeds are kept down between waterings.
Packaging and quality
Good packaging matters as much as good growing. According to the head of Iran’s saffron exporters’ association, saffron should be packed hygienically and clearly labelled with the country of origin, the production and expiry dates, and the names of the producer and the product.
Where Iran’s saffron is exported
About half of Iran’s saffron is exported to destinations such as the United Arab Emirates and Spain. Spain, in particular, buys Iranian saffron in bulk, then repackages and re-exports it under its own name. The largest importers of Iranian saffron include Turkey, China, the UAE, Spain, and the Gulf states — essentially, any country that understands saffron’s value. Because saffron is highly valuable and cheap to transport, it can be one of Iran’s most profitable exports, provided the trade is well organised and planned.
Saffron as a gift
Saffron also makes a memorable gift or souvenir. Some of the best-known growing regions are Torbat Heydarieh, Bakharz, Gonabad, and Sabzevar in Khorasan Razavi province, Birjand in South Khorasan, and newer growing areas in Fars, Kerman, and Lorestan.
Saffron face masks for skin
Another popular use of saffron is in homemade face masks, which are simple to prepare and take only a few minutes. Saffron has long been valued in skincare — it was reputedly used even in ancient Egypt, in masks associated with Cleopatra. Many people use it to help brighten the skin and soften the look of fine lines, and it is a common ingredient in premium creams. Home masks tend to work best with regular, patient use rather than one or two applications.
Milk and saffron mask (for a fresh, rejuvenated look): Mix a tablespoon of milk with a teaspoon of saffron and two drops of geranium oil, and leave it on the face for 20 to 30 minutes. Afterwards, gently wipe the skin with a damp sponge and rinse with lukewarm water rather than rubbing. If you are in a hurry, you can mix saffron with yoghurt and oatmeal instead.
Mask to soothe marks and blemishes:
- 1 teaspoon of saffron
- 1 tablespoon of yoghurt or sour cream
- 1 teaspoon of honey
- 3 to 4 drops of ylang-ylang or coconut oil (optional)
Mix well and apply to the face and neck (use a soft brush if you would rather not stain your hands). Leave for about half an hour, then remove with a sponge and rinse with lukewarm water. Do not worry about a slight yellow tint; if you are pressed for time, you can take it off with oats and yoghurt.
How to prepare saffron for cooking
Of course, saffron’s best-known role is in the kitchen. Here are two simple ways to release its colour and flavour before adding it to food.
Brewing saffron
Grind a teaspoon of dried saffron to a powder, add it to a small teapot of just-boiled water, and let it steep gently over indirect heat (or on a samovar) for 20 to 30 minutes. You can use the resulting liquid to colour and flavour dishes. You can also add about a third of a teaspoon of saffron to a pot of brewing tea to give it colour, aroma, and flavour.
The ice method
Put some saffron powder in a dish, place a few pieces of ice on top, and leave it at room temperature. As the ice slowly melts, the saffron dissolves into the water, giving a deeper, more even colour and a fuller aroma than the boiling-water method. The amount of ice depends on how much saffron you use — for half a teaspoon of powder, a couple of ice cubes is enough; increase both together if you want a stronger colour. You can store this saffron water in a sealed container in the freezer, so the colour of Iranian saffron is always ready to use.
