Saffron 101: A Complete Guide

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Fortunately, you don’t need much saffron to add warm, earthy, floral flavor to a wide variety of dishes. Many recipes call for a few threads of the whole spice or small amounts (such as 1 teaspoon or less) of the ground version.

• Bunch Saffron This type is sold as it’s harvested — in bunches, with roots attached.
• Pushal Saffron Pushal is a two-toned variety, with red threads attached to golden yellow styles. It’s known for adding a subtle flavor to many Persian dishes.
• Sargol Saffron Sargol, meaning top of the flower, comes in short threads that include only the red tips of the plant’s stigma.
• Negin Saffron This type is known for its deep red color and long, thick strands. It’s often used by chefs to create high-end cuisine.
• Coupe (Spanish) Saffron Coupe’s red stigma tips are used in traditional Spanish dishes.
• Ground Saffron A powdered version of the spice, ground saffron is a lower-cost alternative.

• May Boost Mood Some research suggests that the antioxidant compounds found in saffron, including flavonoids, might help relieve symptoms of depression and anxiety by protecting brain cells from inflammation and oxidative stress, and that the compunds influence neurotransmitters such as serotonin and dopamine (hormones critical to mood regulation).

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   In a randomized clinical trial of 56 healthy adults who received either saffron extract or a placebo for eight weeks, the authors found that saffron may help relieve stress, yet more research in larger groups is needed.

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• May Improve Sexual Function Just as was suspected in ancient times, one review of five studies published in Iran found that ingesting the spice improved sexual function in both men and women. The review authors weren’t able to draw conclusions about dosage.

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• May Lower Cardiovascular Disease Risk An analysis of 32 studies found that consumption of saffron may decrease cardiovascular disease risk factors like triglycerides, total cholesterol, LDL cholesterol, and systolic blood pressure.

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• May Improve Diabetes Symptoms Some potentially promising research shows that supplementing with saffron may help with glycemic control in those with type 2 diabetes. One larger Iranian study of 562 people with diabetes found those who took between 5 milligrams (mg) and 1 g of saffron for 8 to 12 weeks significantly reduced their fasting blood sugar and A1C levels.

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• May Prevent Eye Diseases Saffron has been studied for its effects on several ocular diseases, with potential benefits for age-related macular degeneration, diabetic retinopathy, retinitis pigmentosa, and glaucoma. Still, more well-designed, larger human studies are needed.

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“However, these are early studies from cell and animal research,” says Vandana Sheth, RDN, CDCES, author of My Indian Table: Quick & Tasty Vegetarian Dishes, who is based in Los Angeles. More rigorous, large-scale human research on possible benefits for schizophrenia and cancer is needed, and people with either condition should consult their healthcare provider for established treatment.

Sheth confirms that there is not enough current research to show that a saffron-enhanced diet will lead to shedding pounds. “The research is still limited and early,” she says. “Saffron may play a supportive role, but is not a standalone weight loss aid.”

Despite the high price tag on some products, purchasing saffron for aromatic cooking doesn’t need to feel intimidating. Here’s how to select and store this unique spice.

Selection

Selecting authentic, high-quality saffron is largely a matter of observing its color. “High-quality saffron has deep red-colored threads with orange tips,” says Sheth. The grade and origin matter, too. “Look for saffron labeled ‘coupe’ or ‘grade 1,’ ideally from Iran, Spain, or Kashmir.”

Sheth also recommends using your senses to guide your purchase. “Choose saffron strands that have a strong and slightly earthy fragrance,” she says.

If you’re concerned about authenticity or purity, you can try a simple at-home test. “Steep a few strands in warm water or milk,” Sheth suggests. “Real, high-quality saffron releases its golden color slowly and evenly while the threads keep their shape. Fake or dyed saffron turns the liquid bright red right away and the threads may also look uneven.”

On the other hand, you also have the option to take saffron as a supplement. When shopping for a supplement, look for those that say USP, NSF, or ConsumerLabs. This means the product has undergone third-party testing for quality and purity.

Storage

Saffron won’t do well when exposed to the elements. “It's best stored in a cool, dark space in an airtight container to help protect its potency and delicate flavor,” Sheth says.

A little bit of saffron can unlock a lot of culinary adventure. In many recipes, a pinch is all you need. For an idea of what a pinch is, keep in mind that 1 tsp of saffron threads equals about ⅛ tsp of ground saffron.

“Saffron adds a beautiful color and aroma that can be used in both savory and sweet dishes,” Sheth says. “Use it in dishes like paella, risotto, saffron milk, and warm Indian desserts.” To release the full flavor of saffron threads, she recommends soaking the strands in warm water or milk before adding it to your recipe.

• Saffron is a rare, expensive spice made from the saffron crocus. It’s not nutrient dense, but does add flavor to a variety of dishes and has antioxidant properties that possibly offer health benefits.
• Early, limited research suggests that saffron may support mental health, improve sexual function, lower heart and eye disease risk, and regulate blood sugar levels.
• Add saffron for an earthy, savory-sweet boost to dishes like paella, risotto, curry, and even desserts. It’s better to buy whole threads for the highest-quality product.
• Use caution and speak with your doctor if you are pregnant and interested in eating saffron. High doses of saffron may cause organ damage or harm fetuses.