Basil seed

Basil seed (Ocimum basilicum) is an herb plant that produces small, black seeds with a mild, nutty flavor and gel-like texture when soaked in water for 15 minutes.[1] They are also known as Sabja seeds or Tulsi seeds or Falooda seeds. These seeds are commonly used in freshly prepared fruit drinks, Sharbats, Falodas, and other dishes. Basil seeds have been used in traditional medicine, particularly in Ayurvedic and Chinese medicine, for centuries due to their various health benefits. Basil seeds are rich in fiber, antioxidants, omega-3 fatty acids, and other nutrients. They have gained popularity as a superfood due to their potential health benefits. Basil seeds can be added to a wide range of dishes, including drinks, smoothies, salads, soups, desserts, and baked goods. They are also versatile enough to be sprouted and eaten as microgreens.[2]

Soaked Basil Seeds

Nutritional profile

Basil seeds are rich in fiber, minerals (like zinc, sulphur, vitamin A, B and C), omega-3 fatty acids and antioxidants, making them a great addition to a healthy diet. They contain high levels of soluble fiber, especially pectin, which can delay stomach emptying and promote feelings of fullness. One tablespoon (13 grams) of basil seeds provides 7 grams of fiber, which is 25% of the recommended daily intake.[3]

Basil seeds are also a good source of calcium, magnesium, and iron, which are essential for bone health and muscle function. One tablespoon (13 grams) of basil seeds supplies 15% of the recommended daily intake for calcium, 10% for magnesium, and 10% for iron.[4]

Discovery and history of usage

The history of basil seeds and their medicinal properties dates back thousands of years. Basil seeds are native to India and Southeast Asia, and they have been used in traditional medicine in these regions for centuries.[5] The seeds are known for their cooling and soothing properties, and they have been used to treat a variety of ailments, including fever, constipation, diarrhea, and inflammation.[3]

The earliest known use of basil seeds in traditional medicine is in the Sushruta Samhita, an ancient Indian medical text that dates back to the 6th century BC. The Sushruta Samhita describes the use of basil seeds to treat a variety of conditions, including fever, diarrhea, and constipation.[6]

Basil seeds were also used in traditional Chinese medicine. The Shennong Bencaojing, an ancient Chinese pharmacopoeia that dates back to the 1st century AD, lists basil seeds as a remedy for a variety of conditions, including coughs, colds, and headaches.[7]

In the Middle Ages, basil seeds were used in Europe to treat a variety of conditions, including plague, leprosy, and epilepsy. They were also used to make a cooling drink called "basil water".

Basil seeds continued to be used in traditional medicine in the 19th and 20th centuries. In the 19th century, basil seeds were introduced to the West, and they quickly gained popularity as a health food. The seeds were praised for their high nutritional value and their ability to help with weight loss. They were also used to treat a variety of conditions, including cholera, malaria, and typhoid fever. In the 20th century, they were used to treat a variety of conditions, including high blood pressure, diabetes, and cancer.

In recent years, there has been a renewed interest in the medicinal properties of basil seeds. Studies have shown that the seeds contain a number of compounds that have beneficial effects on health, including antioxidants, anti-inflammatory agents, and fiber. Basil seeds have also been shown to help with weight loss, blood sugar control, and heart health.

Today, basil seeds are a popular ingredient in health food products and smoothies. The seeds are used in a variety of preparations, including decoctions, infusions, and poultices, like "basil seed lemonade". They are also used in traditional Indian and Southeast Asian cuisine. Basil seeds are a versatile and nutritious food that can be enjoyed by people of all ages.

Health benefits

Basil seeds have a long history of use in traditional medicine for various health concerns including digestive issues (like constipation, stomach and intestinal ulcers), skin infections, dropsy, respiratory disorders, fever, anemia and diabetes.[8] In recent years, several studies have suggested that basil seeds may offer a range of potential health benefits.

Weight loss

Basil seeds may promote weight loss by reducing calorie intake, increasing feelings of fullness, and preventing overeating. The high fiber content of basil seeds can also help regulate bowel movements and reduce constipation. However, there is no clear clinical evidence to confirm that Basil seeds or Sabja helps in weight loss. More research involving large sample size and strict evaluation is required to assess this point. Basil seeds or Tukmaria can still be used as a natural appetite suppressant.[9]

Digestive health

Basil seeds may have prebiotic effects, which can increase beneficial bacteria in the gut, improving digestion, inflammation, and immunity. The beneficial bacteria may also produce short-chain fatty acids (SCFAs) that are essential for colon health.

Basil seeds also contain prebiotics, which are a type of fiber that feeds beneficial bacteria in the gut. These beneficial bacteria play an important role in digestion and overall health. They help to keep the digestive system healthy by breaking down food, producing vitamins, and fighting off harmful bacteria. Prebiotics can help to improve gut health by increasing the number of beneficial bacteria in the gut.[10]

Blood sugar control

Basil seeds may help regulate blood sugar levels by slowing down carbohydrate absorption in the intestines, which may be particularly beneficial for individuals with type 2 diabetes. A study found that consuming 10 grams (3/4 tablespoon) of basil seeds in water after each meal for a month resulted in a 17% lower post-meal blood sugar level than before.

Lower cholesterol and Heart Health

Basil seeds contain compounds that can help lower cholesterol levels and improve heart health. They can also help reduce the risk of heart attack and stroke. They help decrease total and LDL (bad) cholesterol levels by binding to cholesterol in the gut and preventing its absorption into the bloodstream. The study "Effect of Basil Seeds (Ocimum basilicum) on Serum Lipid Profile in Hyperlipidemic Patients" published in the Journal of the Saudi Society for Food and Nutrition found that consuming 30 grams (7 teaspoons) of basil seeds daily for one month resulted in an 8% decrease in total cholesterol.[11]

Bone health

Basil seeds contain calcium, magnesium, and iron, all of which are essential for maintaining bone density and preventing osteoporosis. Iron is also necessary for producing red blood cells that carry oxygen to the tissues.

Antioxidant properties

Basil seeds are rich in antioxidants, such as flavonoids, polyphenols, and essential oils, which can help to protect the body from damage caused by free radicals.[12][13] Free radicals are unstable molecules that can damage cells and contribute to the development of diseases such as cancer and heart disease. Antioxidants can help to neutralize free radicals and protect the body from damage by preventing oxidative stress. Oxidative stress is linked to chronic diseases, aging, and cancer.

Side effects

While basil seeds offer many potential health benefits, they may also cause certain side effects in some individuals. One of the most common side effects is bloating, which may occur due to the high fiber content of basil seeds. It is recommended to gradually increase fiber intake to allow the digestive system to adjust.[3] It can also abdominal cramps or diarrhea in some people.[14]

Basil seeds can also cause allergic reactions in some people. Symptoms of an allergic reaction to basil seeds can include hives, itching, swelling, and difficulty breathing.[15]

In addition, some basil seed suppliers claim that the seeds are high in vitamin K, providing 185% of the recommended daily intake per tablespoon (13 grams). Vitamin K is known to aid in blood clotting, and as such, consuming basil seeds may interfere with blood-thinning drug treatments such as warfarin. It is important for individuals taking these medications to speak with their healthcare provider before adding basil seeds to their diet.

References
  1. Naji-Tabasi, Sara; Razavi, Seyed Mohammad Ali (2017-12-01). "Functional properties and applications of basil seed gum: An overview". Food Hydrocolloids. 73: 313–325. doi:10.1016/j.foodhyd.2017.07.007. ISSN 0268-005X.
  2. "Basil seeds: Nutrition, benefits, and risks". www.medicalnewstoday.com. 2021-09-14. Archived from the original on 2023-05-10. Retrieved 2023-05-10.
  3. "12 Benefits and Uses of Basil Seeds (Sabja Seeds, Tukmaria)". Healthline. 2019-03-12. Archived from the original on 2023-05-10. Retrieved 2023-05-10.
  4. Nazir, Sadaf; Wani, Idrees Ahmed (2021-04-01). "Physicochemical characterization of basil (Ocimum basilicum L.) seeds". Journal of Applied Research on Medicinal and Aromatic Plants. 22: 100295. doi:10.1016/j.jarmap.2021.100295. ISSN 2214-7861.
  5. "Basil". hortnews.extension.iastate.edu. Retrieved 2023-05-18.
  6. Sharma, Akanksha; Sabharwal, Pooja; Dada, Rima (2021-01-01), Henkel, Ralf; Agarwal, Ashok (eds.), "Chapter 1 - Herbal medicine—An introduction to its history", Herbal Medicine in Andrology, Academic Press, pp. 1–8, ISBN 978-0-12-815565-3, retrieved 2023-05-18
  7. Shahrajabian, Mohamad Hesam; Sun, Wenli; Cheng, Qi (2020-01-01). "Chemical components and pharmacological benefits of Basil ( Ocimum basilicum ): a review". International Journal of Food Properties. 23 (1): 1961–1970. doi:10.1080/10942912.2020.1828456. ISSN 1094-2912.
  8. "பதினான்கு விதைகள்... பிரம்மாண்ட பலன்கள்!" [14 Seeds... Great Benefits!]. Vikatan (in Tamil). 2016-11-15 [2016-11-15]. Archived from the original on 2023-05-10. Retrieved 2023-05-10.
  9. Davis, Gregory. "5 Proven Benefits of Basil Seeds (Tukmaria) For Weight Loss". Archived from the original on 2023-05-10. Retrieved 2023-05-10.
  10. Markowiak, Paulina; Śliżewska, Katarzyna (2017-09-15). "Effects of Probiotics, Prebiotics, and Synbiotics on Human Health". Nutrients. 9 (9): 1021. doi:10.3390/nu9091021. ISSN 2072-6643. PMC 5622781. PMID 28914794.
  11. Chaudhary, Sachin; Semwal, Amit; Kumar, Hitesh; Verma, Harish Chandra; Kumar, Amit (2016-12-01). "In-vivo study for anti-hyperglycemic potential of aqueous extract of Basil seeds (Ocimum basilicum Linn) and its influence on biochemical parameters, serum electrolytes and haematological indices". Biomedicine & Pharmacotherapy. 84: 2008–2013. doi:10.1016/j.biopha.2016.11.020. ISSN 0753-3322.
  12. Ahmed, Adel F.; Attia, Fatma A. K.; Liu, Zhenhua; Li, Changqin; Wei, Jinfeng; Kang, Wenyi (2019-09-01). "Antioxidant activity and total phenolic content of essential oils and extracts of sweet basil (Ocimum basilicum L.) plants". Food Science and Human Wellness. 8 (3): 299–305. doi:10.1016/j.fshw.2019.07.004. ISSN 2213-4530.
  13. Nadeem, Hafiz Rehan; Akhtar, Saeed; Sestili, Piero; Ismail, Tariq; Neugart, Susanne; Qamar, Muhammad; Esatbeyoglu, Tuba (January 2022). "Toxicity, Antioxidant Activity, and Phytochemicals of Basil (Ocimum basilicum L.) Leaves Cultivated in Southern Punjab, Pakistan". Foods. 11 (9): 1239. doi:10.3390/foods11091239. ISSN 2304-8158.
  14. "Basil seeds: Nutrition, benefits, and risks". www.medicalnewstoday.com. 2021-09-14. Archived from the original on 2023-05-13. Retrieved 2023-05-18.
  15. "Basil Allergy Symptoms and Diagnosis". Allergy Symptoms. 2016-10-21. Archived from the original on 2022-04-01. Retrieved 2023-05-18.
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