Herbs & Spices

Saffron

93Health
Score

A+

Saffron is the dried stigma of Crocus sativus and the world's most expensive spice, rich in the carotenoids crocin and crocetin plus safranal.

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Why Saffron scores 93

Nutrient density35

Protein quality9

Fiber content6

Healthy fats7

Bioactive compounds14

Glycemic impact9

Top nutrients

Manganese1235.1Vitamin C89.8Magnesium62.9Iron61.7Vitamin B659.4

Nutrition

per_100g

310

Calories

11.4g

Protein

65.4g

Carbs

5.9g

Fat

3.9g

Fiber

Health benefits

Supports mood and emotional well-being

moderate evidence

Crocin and safranal modulate serotonin reuptake and dopaminergic signaling, with multiple trials showing antidepressant-comparable effects at standardized doses

Provides neuroprotective antioxidant activity

moderate evidence

Crocetin and crocin quench free radicals and reduce neuronal lipid peroxidation and inflammation

Supports retinal and vascular health

limited evidence

Crocin improves microcirculation and protects retinal cells from oxidative damage

Pairs well with

·Steep threads in warm water, milk, or broth before adding because crocin and safranal are water-soluble and release on infusion
·Pair with fat-containing rice and seafood dishes where its color and aroma distribute evenly

Practical tips

·Best timing: anytime
·Bloom a pinch in a tablespoon of warm liquid for 10 to 20 minutes to extract maximum color and flavor
·Store threads airtight, away from light and heat, to protect the volatile safranal
·Use sparingly because excess turns dishes bitter and medicinal; a pinch suffices

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