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Basil (Sabja, Tukmaria) Seeds: Nutrition, Health Benefits And How To Use
You must have probably tasted basil seeds in many desserts and drinks like falooda and sherbet. These basil seeds come from the sweet basil plant (Ocimum basilicum L.) which is different from the Holy basil or tulsi plant. Basil seeds, also known as sabja seeds and tukmaria are tiny, black oval-shaped seeds that are loaded with nutrients and provide umpteen of health benefits.
Basil seeds have been used in traditional medicine for the treatment of diarrhoea, ulcer, dyspepsia and other illnesses. They are also used as a diuretic, antispasmodic, stomachic and antipyretic [1].
Nutrition Of Basil Seeds
Basil seeds contain protein, fat, fibre, carbohydrates, water and ash. They are a good source of minerals such as magnesium, iron, zinc and manganese [1]. Basil seeds also contain phenolic compounds like rosmarinic, caftaric, caffeic, chicoric, p‐hydroxybenzoic, p‐coumaric, protocatechuic acid and rutin [2].
Basil seeds and chia seeds look quite similar, but they are different in many ways.
Health Benefits Of Basil Seeds
1. Aid in weight loss
Basil seeds contain soluble dietary fibre which helps keep your stomach full for longer and provides a feeling of satiety. A study showed that obese patients who consumed 2 g of sweet basil seeds extract with 240 ml of water before lunch and supper had a significant decrease in body mass index (BMI). However, this was seen among high dose users who consumed more than 50 per cent of the extract [3].
2. Improve blood sugar
Basil seeds are considered good for diabetes patients. The soluble dietary fibre present in basil seeds helps control blood sugar levels which is effective for patients with type 2 diabetes mellitus. Consumption of soluble dietary fibre also decreases the risk of developing diabetes [4].
How to Eat Chia Seeds + Health Benefits of This Superfood
3. Decrease cholesterol levels
Consumption of basil seeds can be good for your heart too. The fibre content in them can aid in lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. This reduces the risk of heart disease.
4. Increase energy levels
Basil seeds are a good source of iron, an essential mineral required for blood production. Iron is an important component of haemoglobin, a substance in red blood cells (RBCs) that transports oxygen throughout the body and helps in providing energy to the body. Lack of iron in the body causes fatigue and irritability [5].
5. Support bone health
Magnesium found in basil seeds plays an important role in maintaining healthy bones. Increased intake of magnesium has been shown to increase bone mineral density and helps prevent the onset of osteoporosis [6].
6. Treats common cold
The presence of zinc in basil seeds can help strengthen the immune system and treat common cold. It can lower the duration and severity of cold symptoms by acting as an astringent on the trigeminal nerve [7].
7. Improve brain function
Basil seeds contain manganese, an essential mineral needed for healthy brain function. It binds to neurotransmitters and triggers the movement of electrical impulses throughout the body, resulting in the proper functioning of the brain [8].
8. Help in digestion
When basil seeds are soaked in water they swell up and produce a gelatinous mass due to the polysaccharide layer present on the outer epidermis wall of the seed. This gelatinous substance and the presence of dietary fibre in basil seeds have been shown to aid in the digestion process [9].
9. Lower blood pressure
As basil seeds act as a diuretic, they can help lower blood pressure by flushing excess salt and water out of the body. Diuretics also aids in relaxing and widening the walls of blood vessels which makes it easier for the blood to flow through.
10. Ease stomach cramps
Basil seeds have antispasmodic properties which work by slowing down the natural movements of the gut and relaxing the smooth muscles in the stomach and intestines. This helps in relieving stomach cramps.
11. Manage cancer
The anti-cancer activity of basil seed extracts has been studied. Basil seed extracts have been shown to have a cytotoxic effect on human osteosarcoma cell lines (MG63). Consumption of basil seeds can cause these cancer cells to die [10].
12. Prevent bacteria-causing diseases
The antimicrobial activity of basil seed extract has the potent ability to stop all kinds of pathogens including pseudomonas aeruginosa, a type of bacteria that causes infections in humans [10].
13. Enhance skin and hair health
Basil seeds contain a significant amount of protein, iron, zinc and magnesium which keeps your hair shiny and promotes hair growth. The antioxidant activity of the seeds helps in stimulating the growth of new cells, thus improving skin health.
How To Use Basil Seeds
•
Soak
1
tablespoon
of
washed
basil
seeds
in
1
cup
of
water
(use
more
water
if
desired).
•
Allow
the
seeds
to
soak
for
about
15
minutes.
•
As
the
seeds
swell
up
you
will
see
a
grey-coloured
gel
coated
around
the
seed.
•
Strain
the
soaked
basil
seeds
and
add
them
in
your
dishes.
Uses Of Basil Seeds
•
Basil
seeds
are
used
as
a
thickening
and
stabilising
agent
in
the
food
industry.
•
Basil
seed
gum
can
stabilise
ice
cream,
salad
dressing,
jellies,
low-fat
whipped
cream
and
used
as
a
fat
replacement
in
yogurt
and
mayonnaise.
•
Basil
seeds
can
also
be
used
to
thicken
recipes
like
soups,
sauces
and
desserts.
•
Use
basil
seeds
in
smoothies,
milkshakes,
lemonade,
salad
dressings,
pudding,
oatmeal,
whole-grain
pancakes,
whole
grain
pasta
dishes,
bread
and
muffins.
Note: When using basil seeds in baked goods grind them and use them than using soaked basil seeds.
How Much Basil Seeds To Eat Per Day?
Consume one to two teaspoons of basil seeds per day.
Basil Seeds Recipes
Sabja lemonade [11]
Ingredients:
•
1
large
lemon
•
2
tbsp
sugar
•
A
pinch
of
salt
•
1
tbsp
sabja
seeds
•
600
ml
water
•
½
tsp
black
salt
(optional)
Method:
•
Clean
and
wash
the
seeds.
•
In
a
bowl,
pour
1/3
cup
lukewarm
water
and
add
the
sabja
seeds.
Let
it
swell
up.
•
In
a
bowl,
add
lemon
juice,
sugar
syrup,
salt
and
black
salt.
Mix
it
well
and
add
sabja
seeds
along
with
the
water
and
stir
well.
•
Pour
this
beverage
into
the
glasses
and
serve
chilled.
Mango sherbet
Ingredients:
•
2
medium
or
large
alphanso
mangoes
•
1-2
teaspoon
of
sabja
seeds
•
Powdered
jaggery
as
required
•
3-4
cups
of
chilled
water
•
½
or
1
tbsp
of
lemon
juice
•
Ice
cubes
(optional)
Method:
•
In
½
cup
of
water
soak
the
sabja
seeds
until
it
swells
up.
•
Peel
and
chop
the
mangoes
and
blend
it
in
the
blender
to
make
into
a
puree.
•
Add
jaggery
as
required
and
blend
it
well
along
with
the
mangoes.
•
Strain
the
soaked
sabja
seeds
and
add
them
to
the
sherbet
•
Stir
and
pour
the
mango
sherbet
into
the
glasses
and
serve
chilled
[12]
Common FAQs
Q. Is it good to drink sabja water daily?
A. Yes, add two teaspoons of sabja seeds in water and drink it daily.
Q. How long soak basil seeds?
A. Soak basil seeds for 15 minutes.
Q. When should I take Sabja seeds?
A. Drink sabja seeds soaked in water in the morning.
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