Saffron
Overview
Saffron provides crocin (antioxidant) and safranal (volatile compound) that support mood regulation, cognition, and ADHD symptoms at therapeutic doses (~30 mg/day). Saffron is thought to boost serotonin and have antioxidant crocin and has shown promising effects on depression, mood, cognition, and ADHD symptoms at doses around 30 mg/day of standardized extract.
Food Context
Synergies
- Part of spice strategy for mood and cognitive support
Preparation
- Bloom gently (≈50–70 °C) in warm water or fat
- Add near end of cooking to preserve aroma and bioactive potency
- Therapeutic doses (~30 mg/day) for clinical effects
Essential Amino Acid Profile
Saffron contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
2 recipes containing this food
Roast Duck Breast with Berry Sauce
A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.
Saffron Roast Potatoes
Crisp roast potatoes finished with saffron-infused olive oil, designed to maximise colour, flavour and texture while remaining adaptable to many main dishes.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 310 kcal | — |
| Protein | 11.4 g | — |
| Total fat | 5.9 g | — |
| Saturated fat | 1.6 g | — |
| Carbohydrates | 65.4 g | — |
| Fibre | 3.9 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 11.1 mg | 61.7% |
| Zinc | 1.1 mg | 9.9% |
| Magnesium | 264 mg | 62.9% |
| Selenium | 5.6 µg | 10.2% |
| Calcium | 111 mg | 11.1% |
| Potassium | 1724 mg | 50.7% |
| Folate | 93 µg | 23.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 1 mg | 59.4% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
9 substances in this food
Saffron (Crocin, Safranal)
Mood and cognition support; sensitive to heat/light; culinary-first use
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
- Saffron: ADHD symptoms, mood regulation - 30 mg/day standardized extract (stigmas)
- Saffron is thought to boost serotonin and have antioxidant crocin and has shown promising effects on depression, mood, cognition, and ADHD symptoms at doses around 30 mg/day of standardized extract
- The delicate oils contained in saffron such as safranal and other volatile monoterpenes, are highly sensitive to heat, light, and oxidation