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Basil seeds when soaked in water will have a unique chewy texture and contain soluble fiber that can improve gut health, stabilize blood sugar, control cholesterol levels and control appetite. |
Health benefits of basil seeds are a must-know
Basil seeds have been used for medicine for a long time in China and Ayurvedic medicine. However, the benefits of basil seeds for health have only recently been researched by experts.
Basil seeds have a small size and come from the basil plant or Ocimum basilicum. Basil seeds are black in color and will turn into a chewy texture like agar after soaking the seeds in water.
There are various kinds of nutrients contained in basil seeds that can be utilized for the health of the body.
In general, basil seeds are for drinks or used as an additional element in drinks. Basil does not have a distinctive flavor so it will not change the taste of the drink.
Basil only follows the taste of the drink it is added to but basil can make the drink fresher and better of course. Basil seeds, which are rich in nutrients, also have other names, namely sabja and tukmaria seeds.
What are the nutritional contents of basil seeds
Let's see what nutrients are contained in basil seeds so that basil can be useful to support the health of the body.
In a scientific study entitled “Basil seeds as a novel food, souce of nutrients and functional ingredients with beneficial properties: A review” published in Foods, which shows that in 50 grams of basil seeds will contain the following nutrients:
- Calories = 221
- Protein = 7.4 grams
- Lipid = 6,9 gram
- Carbohydrate = 31.9 gram
- Fibers = 11,3 gram
- Iron substance = 1.13 milligram
- Calsium = 25 - 40 milligrams
- Magnesium = 15,77 milligrams
- Zinc = 0,79 milligram
Basil seeds have several interesting benefits, including :
1. Source of minerals
Basil seeds are a great source of minerals to provide nourishment for the human body.
This is because just by consuming 1 tablespoon of basil seeds or the equivalent weight of 13 grams, it will be able to provide 15% of the reference daily intake (RDI) for calcium and 10% of the RDI for magnesium and iron. (Source from US product nutrition label)
As we all know, magnesium and calcium are very important for bone health and muscle function, while iron is useful for the production of red blood cells.
Most people don't know that consuming basil seeds can help fulfill the body's daily nutritional needs. In my experience, I will consume basil if I feel a sore throat.
Therefore, for people who do not consume meat or dairy products, the nutritional intake of meat and dairy products will be replaced by consuming these basil seeds.
2. High in fiber
The soluble fiber content of basil seeds will be able to meet daily fiber needs.
By consuming 1 tablespoon of basil seeds or the equivalent of 13 grams of weight, it will be able to meet 25% of your daily fiber needs.
(Source from a scientific study titled “Closing america's fiber intake gap: Communication strategies from a food and fiber summit published in the American Journal of Lifestyle Medicine").
Women are advised to consume 21 - 25 grams of basil seeds daily, while men should consume between 30 - 38 grams of basil seeds daily.
3. Maintain gut health
Pectin found in basil seeds has prebiotic benefits that can help maintain and increase gut bacteria, including anti-inflammatory bacteria that are useful for gut health.
4. Feels fuller for longer
The pectin found in basil seeds can delay gastric emptying and increase levels of hormones that increase satiety.
In addition, consuming basil eliminates hunger so it can be a fairly effective way of losing weight. However, the effect of basil seeds in reducing appetite still needs more research.
5. Controls blood sugar levels
By consuming basil seeds as much as ¾ tablespoon or equivalent to 10 grams of weight for a month, the blood sugar levels of type 2 diabetics will be 17% lower than before consuming basil.
(Source from a study entitled “Improved glucose tolerance induced by long term dietary supplementation with hairy basal seeds (Ocimum canum sim) in diabetic” published in the Journal of the Medical Association of Thailand).
6. Lowers cholesterol levels
Pectin contained in basil seeds can reduce cholesterol levels in the blood because it will inhibit the absorption of cholesterol in the intestine.
By consuming 7 teaspoons of basil seeds or the equivalent of 30 grams of weight for a month, cholesterol levels will decrease by 8%.
7. Contains high plant compounds
Flavonoid and polyphenol compounds found in basil seeds are plant compounds that are beneficial for the health of the body.
Flavonoids are antioxidants that can protect cells in the body from damage caused by exposure to free radicals.
In addition, flavonoid intake can help reduce the risk of heart disease and has anti-inflammatory and anti-cancer properties. In a test-tube study, basil seed extract killed harmful bacteria and triggered cancer cell death.
However, the effectiveness of this compound still requires further research.
8. Basil seeds for drinks
Basil seeds can be an additional element of a healthy and interesting drink because basil has a chewy and unique texture that makes the drink more unique.
Basil seeds for drinks will be able to provide a different sensation when compared to ordinary drinks without basil.
In addition, basil seeds, which have a high content of pectin, can be an important ingredient in the food industry.
This is because basil is tasteless which can help thicken and stabilize ice cream-like mixtures and reduce the growth of unwanted ice crystals by 30%-40% compared to regular ice cream.
Basil seeds can stabilize salad dressings into a low-fat creamy and jelly-like form that serves as a fat substitute in yogurt and mayonnaise.
In addition, home cooks also often use these basil seeds to thicken dessert recipes, soups and sauces.
9. Source of omega-3 vegetable fat
The fat that basil seeds produce from 1 tablespoon equivalent to 13 grams in weight will contain an average of 2.5 grams of fat. Half of this fat or equivalent to 1,240 mg is alpha-linolenic acid (ALA), an omega-3 fat.
Every day women and men will need enough essential fatty acids approximately 1,100 mg for women and 1,600 mg for men.
Therefore, consuming 1 tablespoon of basil seeds will be able to fulfill some of your daily ALA needs. ALA is beneficial for producing energy and has anti-inflammatory benefits as well as reducing certain risks.
How to use basil seeds
To consume basil seeds, you must first soak the basil seeds for about 15 minutes.
Once the seeds begin to expand, approximately 3 times their initial size, the basil seeds are ready to become an additional element of the drink.
The outside of the basil seeds will turn like a gray gel and the middle of the seeds will remain black and feel crunchy when chewed.
Now, basil seeds that have turned gel-like can be served or mixed into fruit juices, milk shakes, lemonade or other drinks, soups, salad dressings, yogurt, puddings, hot cereals such as oatmeal, whole wheat pancakes, whole wheat pasta dishes.
When using basil seeds for baked goods, they can be ground first to replace some of the flour instead of using them after soaking.
Basil seeds can be used as an alternative ingredient to replace eggs in baked goods. With a dose of 1 tablespoon of basil or the equivalent weight of 13 grams / 0.5 ounces soaked in 3 tablespoons of water can replace 1 egg.
Are there any side effects of consuming basil seeds?
Basil seeds, which have a high fiber content, can cause side effects on the digestive system in the form of bloating. Therefore, consuming basil should be done gradually to give time for the intestines to adjust.
In addition, 1 tablespoon of basil seeds equivalent to 13 grams / 0.5 ounces will supply 185% of the RDI for vitamin K, vitamin K is what can help blood clotting.
Therefore, basil seeds may interfere with the action of blood-thinning drugs such as warfarin and other similar blood-thinning drugs.
Thus, the benefits of basil seeds for health by consuming a certain amount.
This is because basil seeds are high in fiber, a good source of minerals, high in omega-3 vegetable fats and beneficial plant compounds.
Hope it's useful for you!
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