What are Basil Seeds?
Derived from the basil plant (Ocimum basilicum), Basil seeds are tiny black seeds are packed with nutrients and offer a variety of health benefits.
Basil seeds have been used for centuries in Ayurvedic and Chinese medicine for their cooling properties and ability to promote digestive health.
In recent years, basil seeds have started to shine in the health food market due to their high fibre content and versatility in both beverages and meals.
Nutritional Composition of Basil Seeds
Basil seeds are rich in essential nutrients that support overall health. Each serving of basil seeds (approximately 2 tablespoon or 25 grams) contains:
- Fibre: Basil seeds are loaded with dietary fibre (around 9 g) promoting healthy digestion and regular bowel movements.
- Protein: With about 3 grams of protein per serving, basil seeds contribute to daily protein intake, which is vital for muscle repair and immune function.
- Omega-3 Fatty Acids: Although not as high as chia seeds, basil seeds still contain a modest amount of omega-3 fatty acids, which help support heart health.
- Vitamins and Minerals: Basil seeds are a source of vital micronutrients like calcium, magnesium, and iron, which are essential for maintaining strong bones, healthy blood, and efficient muscle function.
- Antioxidants: The seeds are rich in antioxidants like polyphenols, which help neutralize harmful free radicals in the body, potentially reducing the risk of chronic diseases.
Health Benefits of Basil Seeds
Basil seeds offer a range of health benefits due to their impressive nutrient profile. From digestion to blood sugar control, their impact is far-reaching.
Basil Seeds for Digestion
The high fibre content in basil seeds makes them excellent for digestive health. When soaked in water, basil seeds form a gel-like substance that can help soften stool, easing bowel movements and alleviating constipation. This gel also acts as a prebiotic, supporting the growth of healthy gut bacteria, which is essential for overall gut health.
Weight Loss with Basil Seeds
For those looking to shed a few pounds, basil seeds can be an effective addition to a weight loss diet. Due to their high fibre content, basil seeds help you feel fuller for longer, reducing overall calorie intake. They also expand when soaked in water, increasing the feeling of satiety without adding many calories to your diet.
Basil Seeds and Blood Sugar Control
Studies suggest that basil seeds may help regulate blood sugar levels, making them a potential natural aid for individuals with type 2 diabetes. The fibre in basil seeds slows the absorption of sugar in the bloodstream, preventing sudden spikes in blood glucose levels.
Basil Seeds for Skin and Hair
Basil seeds are beneficial for skin and hair due to their rich antioxidant and anti-inflammatory properties. The seeds can help in reducing acne, promoting a clear complexion, and strengthening hair follicles. Some beauty enthusiasts even use basil seed oil to nourish the scalp and reduce dandruff.
Basil Seeds Antispasmodic Property
Basil seeds soothe the spasmodic muscles and help them relax. The antispasmodic property helps to control digestive discomfort, cramping, muscle spasms and whooping cough and helps in strengthening the body’s immunity system. This can be beneficial for individuals experiencing.
How to Use Basil Seeds
Basil seeds are incredibly versatile and can be used in a variety of ways, from beverages to meals. When soaked in water, they swell and become gelatinous, similar to chia seeds, and are ready to use in different recipes.
Using Basil Seeds in Drinks
One of the most popular ways to consume basil seeds is in beverages. They can be added to drinks like lemonade, smoothies, and milkshakes for an extra nutrient boost. In Indian households they are most commonly added to faloodas, sherbets, lemon juice. The seeds don’t have a strong flavour, so they blend well with most drinks without altering the taste significantly.
Basil Seeds in Cooking
Basil seeds can also be incorporated into a variety of meals. You can sprinkle them on top of salads, soups, or yogurts, or even add them to your baked goods for a nutritional upgrade. Their gel-like texture also makes them an excellent egg substitute in vegan baking.
How to Prepare Basil Seeds
Before using basil seeds, it’s important to soak them in water. Follow these simple steps:
- Measure 1-2 teaspoons of basil seeds.
- Add the seeds to a cup of water.
- Let them soak for 10-15 minutes until they swell and become gelatinous.
- Drain any excess water and use the soaked seeds in your recipes.
Chia Seeds vs Basil Seeds
- Basil Seeds (Sabja) are smaller, used mainly in drinks, and provide digestive benefits. They're lower in calories and fats but still high in fiber. They need to be soaked before consumption and are often used in traditional Asian recipes.
- Chia Seeds are more versatile, higher in omega-3 fatty acids, protein, and antioxidants. They can be eaten raw or soaked and are popular in Western diets for heart health, weight loss, and bone health.
Key Differences:
- Chia seeds are richer in nutrients like omega-3s and protein.
- Basil seeds are more common in beverages and are traditionally used for cooling and digestive relief.
Check out this video to understand in more depth the difference between Basil seeds and Chia seeds:
Frequently Asked Questions (FAQs)
Chia seeds vs Basil seeds: whats the difference?
While both basil seeds and chia seeds have similar nutritional profiles and gel-forming properties, they come from different plants. Basil seeds are from the sweet basil plant, while chia seeds come from the Salvia hispanica plant.
Can basil seeds help with constipation?
Yes, the high fibre content in basil seeds can help alleviate constipation by softening stool and promoting regular bowel movements.
How much basil seeds should I consume daily?
It’s recommended to consume 1-2 teaspoons of basil seeds per day, depending on your dietary needs and health goals.
Are there any side effects of consuming basil seeds?
While basil seeds are generally safe for most people, consuming them in excess can lead to digestive discomfort. It’s best to start with small amounts and gradually increase intake.
How to store Basil Seeds?
To maintain their freshness, basil seeds should be stored in an airtight container in a cool, dry place. Proper storage ensures that the seeds stay fresh for several months.
Conclusion
Now that you have been educated on "what are basil seeds basil seeds" you can start incorporating this super food into your diet can and derive the numerous health benefits it has on offer, from improved digestion to enhanced skin health.
These tiny seeds pack a powerful punch of nutrients, making them a worthy addition to smoothies, baked goods, or even your morning lemonade.