Basil seeds, also known as Sabja or Tulsi seeds, are tiny black seeds from the sweet basil plant (Ocimum basilicum). These seeds have been used in Ayurvedic and traditional medicine for centuries due to their numerous health benefits. Recently, they have gained popularity for their nutritional content and potential positive impact on digestion, weight loss, skin, and immunity. Whether you're male or female, basil seeds offer a variety of health benefits, making them a great addition to a balanced diet. In this article, we'll explore these benefits in detail and provide insights on how to incorporate basil seeds into your daily routine.
9 surprising health benefits of basil seed water
It is believed to possess several health benefits, such as aiding digestion, promoting weight loss, relieving constipation, improving skin health, and providing a cooling effect on the body. Additionally, basil seeds are rich in fibre, antioxidants, minerals like iron and magnesium, and essential fatty acids.
- Nutritional value: Basil seeds are a rich source of essential nutrients, including vitamins like vitamin K and minerals like calcium, as well as antioxidants, which contribute to overall health and well-being.
- Hydration: Consuming basil seed water effectively replenishes the body's fluid levels, promoting optimal hydration and supporting essential bodily functions.
- Digestive health: The mucilage content in basil seeds, a gel-like substance, aids in digestion by facilitating regular bowel movements and preventing constipation.
- Weight management: The high fiber content of basil seeds contributes to feelings of satiety, reducing overeating and promoting healthy digestion and nutrient absorption, all of which are essential for weight management.
- Blood sugar control: Basil seeds have been shown to positively impact blood sugar levels by slowing down the release of sugar into the bloodstream, thereby preventing significant fluctuations in blood glucose levels.
- Heart health: The antioxidant properties of basil seeds, particularly polyphenols, have been linked to a reduced risk of cardiovascular diseases by supporting healthy cholesterol levels and promoting optimal heart function.
- Immune system support: The nutrient-rich composition of basil seeds, including antioxidants, can bolster the immune system, enhancing its ability to combat various infections and diseases.
- Skin health: The antioxidant content of basil seeds helps neutralize free radicals, which can damage the skin and accelerate aging. Regular consumption of basil seed water may contribute to healthier, more radiant skin.
- Stress relief: Basil seed water has a cooling effect on the body, which can alleviate stress and anxiety, promote relaxation, and improve overall mental well-being.
What are basil seeds and their nutritional value?
Basil seeds are packed with essential nutrients that contribute to overall well-being. Despite their small size, they are nutrient-dense and offer several benefits for health.
Basil seed nutritional value per 100 g |
|
Calories |
233 kcal |
Carbohydrate |
47.8 g |
Protein |
23 g |
Fat |
4.07 g |
Fibre |
37.7 g |
Iron |
89.8 mg |
Magnesium |
711 mg |
Potassium |
2630 mg |
Folate |
310 mg |
Choline |
54.9 mg |
1. Rich in fiber:
Basil seeds contain soluble fiber that aids digestion and supports gut health.
2. Good source of Omega-3 fatty acids:
These essential fatty acids are crucial for heart health and brain function.
3. High in antioxidants:
Basil seeds are loaded with antioxidants like polyphenols, which help protect the body from oxidative stress and inflammation.
Minerals and vitamins: They are rich in calcium, magnesium, iron, and vitamin K, all of which contribute to bone health, muscle function, and overall vitality.
How do basil seeds improve digestion?
Basil seeds are an excellent natural remedy for digestive issues due to their high fiber content and ability to absorb water. This makes them a beneficial addition to a diet focused on digestive health.
1. Relief from constipation:
The fiber in basil seeds helps regulate bowel movements and prevent constipation.
2. Soothing for the stomach:
Basil seeds form a gel-like texture when soaked in water, which can soothe the stomach lining and reduce acidity or heartburn.
3. Promotes gut health:
The fiber acts as a prebiotic, feeding healthy gut bacteria, which enhances overall digestive function.
For individuals with digestive concerns, basil seeds can act as a gentle and natural solution to support gastrointestinal health.
Also, read: Digestive health insurance
Can basil seeds help in weight loss?
One of the most popular uses of basil seeds is for weight management. Their high fiber content makes them a great ally for those looking to lose weight.
1. Increases fullness:
Basil seeds expand in the stomach, helping you feel fuller for longer periods, reducing overall calorie intake.
2. Low in calories:
A serving of basil seeds contains very few calories, yet they add bulk to your meals or drinks, making them ideal for weight control. It is easy to measure your calorie count using a calorie calculator.
3. Slows down digestion:
The fiber in basil seeds slows down the digestion process, helping to control blood sugar levels and reducing cravings for unhealthy snacks.
Basil seeds can be easily added to smoothies, juices, or yogurt to aid in weight loss efforts, supporting a healthier lifestyle.
Read more: Diet chart for weight loss