Basil seeds serve more than just a botanical purpose in growing basil; they are also edible. They resembles black sesame seeds, these seeds are primarily sourced from sweet basil, scientifically known as Ocimum basilicum, the culinary herb renowned for enhancing flavors in dishes.
These seeds are commonly known as sweet basil seeds, although they are also recognized under various other names such as sabja and tukmaria seeds. Below are various benefits of Basil seeds.
Benefits of Basil Seeds
1. Supports Weight Management
Sabja seeds boast a rich content of soluble dietary fiber, contributing to a sense of fullness and satisfaction. Additionally, they aid in regulating bowel movements, facilitating the body’s detoxification process by eliminating accumulated toxins (1).
The soluble fermentable fiber, pectin, plays a pivotal role in enhancing satiety and reducing calorie intake and adiposity, particularly in individuals adhering to high-fat diets. Moreover, it fosters a fermentation environment conducive to promoting gut health. The resultant reduction in calorie consumption consequently promotes weight loss.
Sabja seeds are endowed with both protein and soluble fiber, which linger in the digestive system, prolonging the feeling of fullness. This prolonged satiety curbs hunger pangs, reducing the temptation for unhealthy snacks and aiding in weight maintenance or loss.
2. Rich in Dietary Fiber
Basil seeds are abundant in fiber, particularly soluble fiber such as pectin. Here are several ways in which the fiber content in basil seeds could enhance your well-being:
- Helps fulfill your daily fiber requirement: Just a single tablespoon (13 grams or 0.5 ounces) of basil seeds provides 7 grams of fiber, which accounts for 25% of the Recommended Daily Intake (RDI). Remarkably, only approximately 5% of Americans consume sufficient fiber.
- Supports gastrointestinal health: Preliminary studies suggests that pectin possesses prebiotic properties, potentially nourishing and augmenting beneficial gut bacteria. These may include anti-inflammatory bacteria crucial for maintaining gut health.
- Contributes to satiety: Pectin has been observed to delay stomach emptying and elevate hormone levels associated with feelings of fullness (2). However, the efficacy of consuming basil seeds to suppress appetite as a weight loss strategy remains uncertain.
- Assists in blood sugar regulation: Research indicates that individuals with type 2 diabetes who consumed 10 grams (equivalent to 3/4 tablespoon) of basil seeds in water after each meal for a month experienced a 17% decrease in post-meal blood sugar levels compared to baseline measurements.
- Potentially improves cholesterol levels: Pectin may aid in lowering blood cholesterol levels by impeding cholesterol absorption in the gut. Studies have revealed that individuals who consumed 30 grams (approximately 7 teaspoons) of basil seeds daily for one month witnessed an 8% reduction in total cholesterol levels.
Nevertheless, due to a paucity of recent scientific investigations into basil seeds, further research is imperative to validate these purported health benefits.
3. A Rich Reserve of Essential Minerals
Sabja seeds stand out as an abundant reservoir of vital minerals, including iron, calcium, and magnesium. Calcium and magnesium play pivotal roles in facilitating optimal muscle and bone function. Iron is essential for sustaining adequate hemoglobin levels, crucial for the transportation of oxygen within the bloodstream.
In instances of mineral deficiency, Basil seeds emerge as a prime choice for augmenting iron and calcium levels.
4. May Mitigate the Likelihood of Cardiovascular Diseases
With an average fat content of 2.5 grams per tablespoon, Basil seeds offer a significant source of alpha-linolenic acid (ALA), an omega-3 fatty acid, accounting for approximately 1,240 mg per tablespoon (3).
Omega-3 fatty acids exert favorable effects on lipid profiles, blood pressure regulation, as well as cardiac and vascular function, along with influencing eicosanoids, coagulation, and immune responses. Consequently, they serve to diminish the risk of coronary heart disease, hypertension, stroke, and their associated complications (4).
5. Abundant in Plant-Based Compounds
Basil seeds boast a wealth of plant compounds, including flavonoids and other polyphenols. Flavonoids, renowned for their antioxidant properties, play a pivotal role in safeguarding cells against damage induced by free radicals. Furthermore, these plant-derived compounds exhibit anti-inflammatory and anticancer attributes (5).
Observational studies have established a positive correlation between increased flavonoid consumption and a reduced risk of heart disease. Furthermore, preliminary findings from a test-tube study indicate that basil seed extract possesses antimicrobial properties, capable of combating harmful bacteria and inducing apoptosis in cancer cells.
However, comprehensive research elucidating the potential health benefits of basil seeds remains scant. These purported advantages are yet to undergo clinical trials involving human subjects or whole-seed evaluations.
6. Versatile Thickening and Stabilizing Agent
The fibrous gum extracted from basil seeds, enriched with pectin, holds significant promise as a valuable component within the food industry. Its neutral taste makes it an ideal candidate for thickening and stabilizing various mixtures.
For instance, it exhibits remarkable efficacy in stabilizing ice cream formulations, reducing the formation of undesirable ice crystals by 30–40% compared to conventional ice cream recipes.
Basil seed gum finds application in stabilizing salad dressings, low-fat whipped cream, and jellies, while also serving as a substitute for fats in yogurt and mayonnaise formulations. Moreover, for home cooks, these seeds offer a convenient option for enhancing the thickness of desserts, soups, and sauces.
7. Oral Health Advantages
Basil seeds exhibit documented antibacterial, antiviral, and antifungal characteristics, making them beneficial for treating oral ailments such as mouth ulcers. They can serve as a natural mouth freshener, aiding in combating issues like bad breath, plaque buildup, and cavities.
8. Alleviates Stress and Anxiety
Sabja seeds exert a calming influence on both the body and mind, effectively reducing feelings of stress, tension, and anxiety, thereby promoting a sense of contentment. Rich in flavonoids, tannins, and terpenoids, Sabja seeds demonstrate antioxidant properties that have been associated with memory enhancement in certain studies.
Potential Adverse Reactions
The elevated fiber content present in basil seeds might lead to digestive discomfort such as bloating. It’s advisable to incrementally increase fiber consumption to allow the digestive system adequate time to adapt (6).
Moreover, a particular supplier of basil seeds asserts that consuming one tablespoon (equivalent to 0.5 ounces or 13 grams) provides 185% of the Recommended Daily Intake (RDI) for vitamin K. Vitamin K plays a crucial role in blood clotting. Consequently, the consumption of basil seeds could potentially interfere with anticoagulant medications like warfarin and similar blood-thinning treatments (7).