The gold standard for your health

What is saffron (“red gold”)?

Saffron is regarded as one of the most precious and expensive spices in the world. Its intense colour, unique aroma and versatile medicinal properties make it a highly sought‑after luxury product.

Saffron comes from the flower of Crocus sativus, a crocus species in the iris family (Iridaceae). The purple saffron flower bears bright red stigmas, from which the prized spice is obtained. Harvesting is extremely labour‑intensive and is done entirely by hand. The stigmas must be carefully picked by hand and then dried. For just 500 grams of saffron, between 75,000 and 125,000 flowers are needed – an enormous effort reflected in the high price.

Saffron comes from one of the few edible crocuses and is used as a spice. Saffron is primarily used in the kitchen to give dishes a distinctive flavour and a golden‑yellow hue. But this noble spice is also used in the cosmetics and pharmaceutical industries and for dyeing textiles. Iran is the best‑known major producer, but saffron is grown in other countries as well.

What effects does saffron have?

Saffron is a true natural wonder with numerous health benefits. Its valuable constituents act on the hormonal balance, the psyche, the cardiovascular system and even on skin and hair.

It has a harmonising effect on hormone levels, particularly on oestrogen. Especially during menopause it can help alleviate symptoms such as hot flashes and mood swings. The carotenoids and safranal it contains support natural hormonal balance and thus contribute to improved wellbeing.

Studies show that saffron promotes the release of serotonin in the brain. This “feel‑good hormone” plays a central role in regulating appetite. Increased serotonin levels reduce cravings, which can make weight loss easier. Even a small daily amount of saffron extract can help control calorie intake.

It can also help with sleep problems. The active compound safranal has calming properties and promotes falling asleep. Regular saffron consumption can have a relaxing effect on the nervous system, leading to more restorative sleep.

Saffron contains potent antioxidants such as crocin and crocetin, which relax blood vessels and improve circulation. This helps lower blood pressure and reduce the risk of cardiovascular disease. At the same time it protects vessels from oxidative stress that can cause long‑term damage.

One of the most intriguing findings of modern research is saffron's influence on mental health. The active compounds crocin and safranal positively affect serotonin levels and can help ease depressive moods and anxiety. Studies even suggest saffron may function similarly to conventional antidepressants – but without unwanted side effects.

Thanks to its antioxidant properties, it protects the brain from oxidative stress involved in neurodegenerative diseases such as Alzheimer’s and dementia. Saffron may help preserve cognitive function and slow the progression of these conditions.

Topically applied, saffron also shows impressive healing properties. The antioxidants protect the skin from free radicals and slow the signs of skin ageing. In face masks it can reduce blemishes and promote an even complexion.

Hair also benefits from saffron: the proteins and carotenoids it contains nourish the hair follicles, promote hair growth and help prevent hair loss. A traditional hair treatment of saffron, milk and honey is a tried‑and‑tested remedy for strong, shiny hair.

Which spices pair well with saffron?

Saffron has a unique, subtly bitter aroma that does not pair well with every spice. Its noble note shines when combined with warm, sweet or mildly spicy flavours. Vanilla accentuates saffron's floral finesse, cinnamon gives it a pleasant warmth. Cardamom complements the spice's exotic side, while coriander with its fresh citrus note provides a harmonious balance. Caraway also pairs well with its earthy spice. A particularly refined match is honey, whose sweetness wonderfully enhances saffron's flavours.

In the kitchen, saffron unfolds its potential especially in tomato sauces, which gain an elegant depth from the subtle seasoning. Pasta and rice dishes benefit from its generous aroma, whether in a Spanish paella or a creamy saffron pasta. Even potato and cheese sauces acquire a special note from a pinch of saffron. To avoid overpowering the noble spice, be cautious with very strong flavours.

Which is better – saffron threads or powder?

Saffron is available as threads or powder, and the choice critically affects quality and flavour. Saffron threads are clearly the better option because they retain their full aroma longer. By contrast, the powder loses intensity relatively quickly because the essential oils escape more easily.

Another issue is that ground saffron is often stretched or adulterated with inferior ingredients, which can compromise the purity and effectiveness of the spice.

If you need saffron in powdered form, you can easily grind the threads yourself – either in a mortar or between your fingers. That way quality is preserved and you can be sure you're using genuine, unadulterated saffron. For an intense flavour experience and maximum purity, saffron should therefore always be bought as threads.

How can you recognise real saffron?

If you pick up a quarter kilo on the bazaar for 10 euros, you can be sure it's not real saffron. High‑quality saffron generally costs at least 10 euros per gram, because it is obtained exclusively from the dried stigmas of the saffron crocus.

A distinctive feature of real saffron is its delicate honey‑like aroma. If in doubt, test it with water: a real saffron thread does not dissolve but slowly colours the water gold‑yellow. Counterfeits, on the other hand, often turn intensely red immediately or dissolve completely. Inferior substitutes such as dyed corn silk, safflower or turmeric are sometimes sold as “saffron” – they can be recognised by a dull or even chemically metallic smell.

Can I plant and harvest saffron myself?

Growing saffron yourself is certainly possible, but it requires patience and proper care. The precious crocus thrives in humus‑rich, loose soils and does best in a sunny, well‑protected location. Heavy clay soils and waterlogging are not suitable. To create optimal conditions, bulbs should be planted between August and September about 10 to 15 centimetres deep in well‑tilled soil. An extra dose of compost or well‑rotted manure provides necessary nutrients.

It is particularly important that saffron receives enough sunlight even in winter. At least four hours of sun per day – ideally in the afternoon – are essential for healthy growth. The bed should also be protected from cold northerly winds, as the sensitive plants do not tolerate icy gusts well. Competition from other plants can hinder growth, so regular weeding is necessary even in the cold season.

Saffron is harvested in October and November, preferably early in the morning before the flowers open. They then unfold when warmed so the valuable red threads can be carefully plucked with the fingers or tweezers. Those who attempt cultivation can indeed harvest their own saffron – but should be aware that this demanding plant is not an easy garden resident.

Saffron: how to optimise aroma, colour and effects

• Consider the origin – but don't accept it blindly. 95% of the world's saffron comes from Iran, yet quality varies widely. Afghan saffron from Herat has repeatedly been rated among the best in the world. Not only the growing region matters, but also the processing.
• Although saffron is expensive, only a few threads are needed per dish. About 10 to 15 threads are sufficient for one portion. One gram of saffron contains approx. 600 threads and is enough for about 50 dishes.
• Never sprinkle saffron directly into food. Soak it first in hot water, milk or wine and let it steep for at least 30 minutes. This releases colour and aroma optimally.
• If you want to use saffron more intensely, grind it in a mortar to a powder before use and stir it into a liquid. The flavour will then develop particularly well.
• Long cooking diminishes saffron's valuable aromas and leaves only colour. Add it toward the end of cooking to preserve the taste.
• Store saffron dry, dark and airtight – ideally at room temperature around 20 °C and 40% humidity. Refrigeration is not recommended, as moisture can affect saffron.
• Real saffron colours liquid only after 10–15 minutes. If the liquid turns immediately deep yellow or brownish, it is likely a fake.
• Saffron's delicate taste can be overwhelmed by overly dominant seasonings. Avoid combining it with heavily smoked paprika or too much garlic.
• Saffron has anti‑inflammatory properties and can help with gum inflammation, mouth ulcers or wounds in the mouth. Apply saffron powder or extract directly to the affected area.
• In its countries of origin, saffron is used for respiratory ailments such as cough or asthma. Simmer 0.1 g saffron (5–8 threads) in half a litre of (plant‑based) milk with spices like cinnamon or cardamom and drink warm.
• More saffron does not automatically mean more enjoyment. In excessive amounts it can taste bitter and cause side effects such as dizziness or nausea. Stick to the recommended amounts.
• For adults, saffron is safe in normal culinary amounts, but it can be toxic to infants and toddlers even in small quantities. Pregnant women should avoid it, as it may stimulate contractions.
• Saffron may have blood‑pressure‑lowering properties. If you already take medication or supplements such as fish oil or coenzyme Q10, consult your doctor before use.

Saffron is not only one of the most expensive spices in the world but also a valuable ingredient in cooking and medicine with numerous health benefits. Its labour‑intensive harvest and intense colour and flavour make it a special luxury product. Despite its high price, saffron's unique properties and versatile uses make it a highly sought‑after spice.