Mood-boosting powers of the world's most expensive herb 🤯
Plus what we think about seed oils and how to source health products cheaper than RRP!
Strap yourself in because this week’s Herbalution is a jam-packed one…
SAFFRON: NATURE’S MOOD BOOSTER
I recently was gifted a jar of some high-quality saffron and it reminded me of a blog I wrote 2 years ago about its medicinal properties.
It’s a spice often overlooked because of its price 💰 but very few people know of the magical effects consuming it can have.
So let’s delve into: Saffron
The use of saffron can be traced back to ancient Crete and to a time period of the Late bronze Age, roughly 3000 years ago. Since then, it has been propagated all over the Mediterranean and Asia. Today the majority of the world’s saffron comes from Iran but the best quality saffron comes from the region of Kashmir.
“Wealth consists not in having great possessions, but in having few wants.”
— Epictetus
Well try telling that to saffron producers.
The incredible value of saffron has led to it becoming the most frauded food-type in the world 🤔 So much so that food agencies around the world have tried to develop quality control and standardisation measures.
According to the author Pat Willard, this isn’t a new problem. In her book, Secrets of Saffron: The vagabond life of the world’s most seductive spice she writes that in the middle ages “Those that were found selling altered saffron would be arrested, tried and executed for their ‘crime’ under the Safranschou code”.
Just another reason as to why I’d of hated living in the middle ages.
There are some weird and wonderful ways people adulter saffron like using dyed horse hair. Fillers are commonly added too like paprika or turmeric and using cheaper alternatives like ‘safflower’ ❌
CONSTITUENTS
There are 4 key bio-active compounds in saffron that I’m interested in:
◼️ Carotenoids
▪️Crocin → Molecule responsible for saffron’ red colour
▪️ Crocetin → Forms the core of crocin
◼️ Monoterpene aldehydes
▪️ Picrocrocin → Contributes to the bitter taste of saffron
▪️ Safranal → Volatile oil Responsible for characteristic aroma of saffron
In addition to those 4 avengers, saffron also contains flavonoids, several volatile oils and vitamin B1 & B2.
MOOD BOOSTER
I read a 2013 meta-analysis on the effects of saffron on major depressive disorder. For those that don’t know what a meta-analysis is, it’s essentially looking at lots of other studies in an attempt to formulate a summary on a topic 📖
The meta-analysis I read analysed 5 randomised controlled trials. Two of the studies compared the efficacy of saffron to a placebo whilst three of the studies compared against current anti-depressant medications 💊
The 2 studies using a placebo reported a significant effect in favour of saffron supplementation when compared to the placebo groups.
The 3 studies comparing against anti-depressants saw a ‘null effect’ in the studies. This means that the studies didn’t report a significant difference between saffron and anti-depressants in participants. This is promising and suggests that saffron produced similar efficacy to conventional anti-depressants.
A major problem with conventional anti-depressants is the multitude of side-effects they bring. I even have to warn patients that for the first few weeks of taking an anti-depressant they may actually feel MORE depressed. What is cool with saffron is that its use did not exhibit these side-effects, with some participants experiencing just headaches or mild nausea.
Now this meta-analysis did raise some limitations with the papers it looked at: short-term trials over 6-8 weeks, no background information on participants and relatively small sample sizes. However they concluded that their analysis warranted further studies as the evidence they uncovered was promising.
If you love data then have a read of this 2019 meta-analysis too.
A 2008 double-blinded randomised, placebo-controlled trial looked at the effects of saffron in the treatment of pre-menstrual syndrome (PMS).
“Premenstrual syndrome (PMS) is characterised by cyclical, physical, and behavioural symptoms occurring in the luteal phase of the normal menstrual cycle.”
— BMJ Best Practice
The study used women aged 20-45 who had experienced PMS for at least 6 months. They were given either a saffron extract 30mg/day BD or a placebo.
The study ran over 4 months and measured results via Hamilton depression rating scale and total premenstrual daily symptoms score.
The saffron group demonstrated a significant improvement in depression scores and total premenstrual daily symptoms score relative to the placebo group.
Now there are multiple theories on how saffron improves mood. Research in animal studies suggest NMDA antagonism, increased BDNF signalling and reuptake inhibition of monoamines as possible mechanism of actions. There are also some scientists that suggest that the serotonergic pathways may be involved too, which is the same mechanism as conventional anti-depressants.
ARE SEED OILS THE DEVIL?
There’s very few topics as divisive online as seed oils 🌱
No doubt you’ll have come across online content from a health influencer exposing the dangers of seed oils. To some, it poses the greatest existential threat to the future of humanity (they obviously haven’t watched Oppenheimer) 💣
The health effects of seed oils have been debated for years. Seed oils, also known as vegetable oils, are extracted from the seeds of plants, and the most commonly consumed ones include soybean oil, sunflower oil, canola oil, safflower oil, and corn oil. Whether these oils are "healthy" or "unhealthy" largely depends on several factors including the type of oil, the processing method, and how it is used in one's diet.
Here are some points to consider:
Fatty Acid Composition
Polyunsaturated Fats (PUFAs)
Seed oils are often rich in polyunsaturated fats, particularly omega-6 fatty acids. While omega-6 fatty acids are essential in small amounts, the modern Western diet tends to provide them in excess. A high omega-6 to omega-3 ratio can promote inflammation, which is linked to various chronic diseases.
Monounsaturated Fats (MUFAs)
Some seed oils, like olive oil and canola oil, are rich in monounsaturated fats, which are considered heart-healthy.
Processing
Cold Pressed or Extra Virgin: Oils extracted without the use of heat or chemicals tend to retain more of their natural flavours, antioxidants, and other beneficial compounds.
Refined
Refined oils undergo processing that may involve bleaching, deodorising, and high-heat treatments. These processes can strip away beneficial compounds and can introduce trans fats and other harmful compounds.
Oxidation
PUFAs in seed oils are prone to oxidation when exposed to heat, light, and air. Oxidised fats can form harmful compounds, like aldehydes, which may pose health risks. Using seed oils with high PUFA content for high-heat cooking (like frying) might not be the best choice.
Trans Fats
Some seed oils, especially partially hydrogenated ones, can be a source of trans fats, which are associated with increased heart disease risk. Always check the label and avoid oils and foods with trans fats.
Potential Benefits
Seed oils are not just fats. They can also be sources of vitamin E, phytosterols, and other beneficial compounds. Some studies have linked certain seed oils to health benefits. For example, canola oil, when consumed in moderation, may help reduce bad cholesterol levels.
Conclusion
Like many aspects of nutrition, the health impact of seed oils isn't black and white. While they can be part of a balanced diet, it's essential to choose high-quality, minimally processed oils and use them appropriately. Moderation is key. If you have specific health concerns, it's a good idea to consult with a registered dietitian or nutrition expert.
HOW TO SOURCE HEALTHY FOOD CHEAPER THAN RRP?!?
Welleasy are an online grocery retailer focused on health products. Founded in 2021, they run a membership model similar to Costco. This allows access to their amazing range of health products all at lower than RRP!
I’m talking food, supplements, cosmetics and so much more. Using the ingredients in my 1st box, I knocked up a protein packed pesto fettuccine.
We’re talking near 100g protein for this potion. Banging.
If you’re health conscious and want to try some new items at lower than RRP, visit their website or search for Welleasy.