Basil Seeds Benefits: Nutritional Profile, and More!

Have you ever heard about basil seeds?

In Hindi, basil seeds are known as sajba or tukmaria. They come from the sweet basil plant (Ocimum basilicum). 

Did you know?

• Basil is an aromatic herb that has been a part of traditional medicine and is used for treating headaches, coughs, constipation, warts, worms, diarrhea, and kidney problems. Besides, the herb has been used in cuisine and cosmetics for centuries in India and other Southeast Asian parts. 
• Basil seeds are found worldwide, and their popularity in the wellness industry has skyrocketed recently. 
• Basil seeds offer health benefits due to the presence of vitamins and minerals; from promoting weight loss to improving digestion, basil seeds can be a great addition to your diet. 
• Basil seeds are utilized to enrich beverages. 

Today’s blog is an information guide, including the history of basil seeds, their nutritional value, incredible health benefits, how to use them, and some frequently asked questions. Let’s get started! 

History of basil seeds

Basil seeds belong to the genus Ocimum, and there are over 160 species of basil worldwide. Basil seeds are called sabja seeds or tukmaria and resemble black seeds. Do not confuse basil seeds with holy basil, also named Tulsi, as they come from sweet basil. 

Nutritional Information of Basil Seeds

It says big things come in a small package. Similarly, are the basil seeds, who, despite being small, are a pack of a powerful nutritional punch. They contain fiber, antioxidants, iron, magnesium, and essential fatty acids. 

As per the 2017 research, several Asian countries produced basil, including India, Iran, and Turkey. 

Below is a breakdown of nutrients in a serving of just one tablespoon of basil seeds: 

Calories	60 kcal
Protein	2 grams
Carbohydrates	7 grams
Fiber	7 grams
Fats	3 grams (primarily omega-3 fatty acids)
Calcium	15% of the daily recommended intake (DRI)
Magnesium	10% of the DRI
Iron	10% of the DRI

What are the health benefits of basil seeds?

Basil seeds are considered healthy and nutritious. Read on as we shed light on the health benefits of basil seeds. 

1. Aids in weight loss. Basil seeds are loaded with vitamins A, E, B, and K. They are also high in calcium, phosphorus, and iron. This makes basil seeds a nutritional powerhouse for weight loss enthusiasts due to their ability to promote fullness. 

Basil seeds help reduce appetite and prevent overeating, improving weight control. Additionally, their fiber content helps regulate bowel movements, which can support a healthy metabolism. 

2. Keeps blood sugar in control. Basil seeds are good seeds that can help stabilize blood sugar levels. This makes them a wonderful addition to the diet of people with type 2 diabetes. 

The fiber content in basil seeds slows digestion, ensuring that sugar is slowly absorbed into the bloodstream. This prevents spikes in blood sugar, resulting in better sugar management. 

Also read: https://redcliffelabs.com/myhealth/diabetes/transform-your-health-control-blood-sugar-levels-naturally-in-30-days/

3. Improves digestive health. Basil seeds contain mucilage, which is a gel-like substance that aids in digestion. It helps add bulk to the stool and promotes regular bowel movements.

Eat soaked basil seeds torelievem bloating and constipation, providing ease related to digestion. 

4. Rich in omega-3 fatty acids. The alpha-linolenic acid (ALA, is a type of omega-3 fatty acid. Omega-3 fatty acids are good for heart health and brain function and reduce inflammation in the body. 

Consuming basil seeds can help lower cholesterol levels, reduce the risk of heart disease, and support cognitive health. 

5. Promotes skin health. Basil seeds are rich in antioxidants, which help to fight free radicals. Thus, they contribute to premature aging and skin damage. 

The Omega-3 fatty acid and vitamin E in basil seeds improve the skin's elasticity and keep it hydrated. Eating basil seeds regularly can help get wrinkle-free skin, which is also more radiant and glowing.

6. Good for the heart. Basil seeds contain antioxidants, such as polyphenols, that help reduce inflammation. 

Polyphenols have been linked with reducing the risk of cardiovascular diseases by maintaining healthy cholesterol levels and, thus, ensuring proper heart functioning. 

7. Boost immunity. The basil seeds' vitamins, minerals, and antioxidants strengthen the immune system. 

Besides, seeds contain antimicrobial and anti-inflammatory properties that keep infections and diseases at bay by strengthening the body’s defense mechanism and promoting overall health. 

8. Support bone health. Calcium and magnesium help in bone development and muscle function. Sometimes, your diet lacks these two minerals, so consuming basil seeds, a good source of calcium and magnesium, can help maintain bone density. 

Furthermore, calcium and magnesium prevent conditions like osteoporosis. So, consuming basil seeds regularly can contribute to stronger bones and overall skeletal health. 

9. Natural cooling effect. Basil seeds are cooe; therefore, they are used in beverages during the summer months.

Drinking beverages like lemon water or falooda with basil seeds can reduce the temperature and help you stay hydrated and refreshed, especially during hot weather.

10. Natural stress buster. Basil seeds have a natural cooling effect on the body. It reduces heat within the body. Thus, it is beneficial in reducing stress and anxiety. 

Basil seeds are added to milkshakes, smoothies, coconut water, etc., to calm your stomach and make you feel more relaxed. 

Basil Seeds vs. Chia SeedsBasill seeds are a little larger than chia seeds, but they have the same nutritional properties, making them a great substitute for chia seeds. 

Basil Seeds	Chia Seeds
Calories	60 kcal	60 kcal
Total fat	2.5gram	3 gram
Omega-3 fat	1240 mg	2880 mg
Total carbs	7 gram	7 gram
Dietary fiber	5 gram	5 gram
protein	2 gram	3 gram
calcium	15% of the RDI (recommended daily intake)	8% of the RDI (recommended daily intake)
iron	10% of the RDI	9% of the RDI
Magnesium	10% of the RDI	8% of the RDI

3 Similarities between chia seeds and basil seeds: 

• Both basil seeds and chia seeds form gel when soaked in water. 
• They contain almost the same nutritional content.
• Both the seeds have a bland flavor. You can use them in smoothies and baked goods. 

3 Differences between chia seeds and basil seeds: 

• In chia seeds, omega-3 fat content is more than twice that of basil seeds. 
• Compared to chia seeds, basil seeds swell quickly and larger. 
• Unlike basil seeds, chia seeds can be eaten dry. 

Also read: https://redcliffelabs.com/myhealth/health/chia-seed-water-the-hidden-side-effects-you-should-know/

Different ways to use basil seeds

Knowing the health benefits of basil seeds ensures that they are versatile. Add basil seeds to various dishes and beverages to reap all the benefits. 

Disclaimer: Before using basil seeds, soak them in water for at least 15-20 minutes. After soaking, they swell up and develop a gel-like coating, making it easy to consume. 

Here are five simple ways to use basil seeds:

1. In beverages: Add soaked basil seeds to lemonade, smoothies, or other drinks for added texture and nutritional benefits. 
2. In desserts: In India and Middle Eastern countries, basil seeds are widely used in desserts like falooda or kulfi. You can also mix seeds in yogurt or chia pudding. 
3. As a thickening agent: Basil seeds have a gelatinous nature; thus, they can be used as a thickener in soups, sauces, and smoothies. 
4. In salads, you can add basil seeds to fruits and vegetables. This is to provide them with an extra crunch and a fiber boost. 
5. In baking: If you are vegan, use soaked basil seeds to substitute eggs. Mix 1 tablespoon of basil seeds with 3 tablespoons of water; let it rest for 15 minutes. Then, use this mixture as an egg replacement. 

Adverse Effects of Basil Seeds

The adverse effects of basil seeds include bloating, gas, cramps, and diarrhea. This may happen due to the high fiber content in seeds. Overconsumption may lead to digestive problems. Be careful! 

Conclusion

Basil seeds are a nutrient-dense superfood. They offer immense health benefits, from improving digestion and controlling blood sugar to boosting heart health. 

Basil seeds are versatile and easily incorporated in savory and sweet dishes. You can choose any seed consumption method to elevate your health and well-being. 

Frequently Asked Questions

1. Do basil seeds help you lose weight?

Yes. Basil seeds help lose weight due to their rich fiber content. Consuming basil seeds helps promote satiety and control. 

2. Can basil seeds be given to kids?

Yes. Basil seeds are safe for children. However, it is important to soak them first before consumption. This helps avoid any choking hazard due to their gelatinous nature. 

3. Can I eat basil seeds for acidity and heartburn?

Yes. You can eat basil seeds to soothe heartburn and acidity. Basil seeds act as a natural antacid, which helps balance the pH levels in the stomach. 

4. How many basil seeds are ideal per day?

You can consume 1-2 tablespoons of soaked basil seeds per day. It is generally safe. Eating basil seeds too much may lead to digestive discomfort like bloating or gas.

5. What are the side effects of basil seeds?

The side effects of basil seeds include gas, bloating, or cramps. If not soaked before consuming, basil seeds can be a choking hazard. Besides, consult your doctor about consuming basil seeds during pregnancy.