Basil is an aromatic herb, native to tropical regions of Asia, belonging to the Lamiaceae family; While basil seeds are not only used to grow this plant, but you can also eat them. They resemble sesame seeds, but they have a black color.
These seeds are often associated with numerous health benefits, helping fight cancer and stabilizing blood sugar levels, among many other benefits.
If you want to know more about these seeds, discover the 7 most important benefits of basil seeds .
6 benefits of basil seeds
1. They are a great source of minerals
According to the nutrition labels of US products, 1 tablespoon of basil seeds, which is equivalent to 13 grams, provides 15% of the Reference Daily Intake (RDI) for calcium and 10% of the RDI of magnesium and iron.
It is important to know that calcium and magnesium are essential for bone health and muscle function; while iron is vital for the production of red blood cells.
Many people don't get enough calcium and magnesium through their diet, so eating basil seeds may help you meet your daily needs for these nutrients.
2. Helps in the fight against cancer
Basil seeds are a good source of plant compounds, including flavonoids and other polyphenols.
Flavonoids are antioxidants, indicating that they protect cells from free radical damage. These plant compounds also have anti-inflammatory and anti-cancer properties. (Panche, Diwan and Chandra, 2016).
Several observational studies linked higher consumption of flavonoids with a lower risk of heart disease. (Sanchez et al., 2018). On the other hand, in a test-tube study, basil seed extract destroyed harmful bacteria and caused the death of cancer cells in the body. (Gajendiran et al., 2016).
However, it should be noted that more research is lacking on the potential health benefits of basil seeds , as these benefits have not been tested on people, or with whole seeds.
3. They are a rich source of omega-3s
Basil seeds contain an average of 2.5 grams of fat per 1 tablespoon serving, or the equivalent of 13 grams. This varies depending on growing conditions. Of this fat, about half (1,240 mg per tablespoon) is alpha-linolenic acid (ALA), an omega-3 fat. (Tabasi and Mohammad, 2017).
There is no RDI for ALA, but 1,100 mg or 1,600 mg per day for women and men, respectively, is considered an adequate intake of this essential fatty acid. (Vannice and Rasmussen, 2014). Therefore, just one tablespoon of basil seeds can meet most, or even all, of your daily ALA needs .
The human body primarily uses ALA to produce energy. It can also include anti-inflammatory benefits and help reduce the risk of certain conditions, such as heart disease and type 2 diabetes.
4. Helps improve intestinal health
Several test-tube studies conducted indicate that pectin has prebiotic benefits , meaning that it can nourish and increase beneficial gut bacteria. This includes anti-inflammatory bacteria that support improved gut health. (Espinoza et al., 2018).
5. Helps reduce appetite
Pectin can delay stomach emptying, thus helping people feel full longer. In turn, it increases the levels of hormones that promote a feeling of fullness. Still, it is uncertain whether eating basil seeds to reduce appetite is an effective weight loss strategy. (Leelahagul, Putadechakum and Tanphaichitr, 1992).
6. Helps regulate blood sugar levels
In a study, where people with type 2 diabetes ate 10 grams of basil seeds, the equivalent of 3 or 4 tablespoons in water after each meal for a month, the blood sugar level after meals was 17% lower than at the beginning of the study. (Viseshakul et al., 1985).
References
- Espinoza, C., Carvajal, E., Balandrán, R., López, Y. and Rascón, A. (2018). Pectin and Pectin-Based Composite Materials: Beyond Food Texture. Molecules. doi: 10.3390 / molecules23040942
- Gajendiran, A., Thangaraman, V., Thangamani, S., Ravi, D. and Abraham, J. (2016). Antimicrobial, antioxidant and anticancer screening of ocimum basilicum seeds. Bulletin of Pharmaceutical Research. doi: 10.21276 / bpr.2016.6.3.5
- Leelahagul, P., Putadechakum, S. and Tanphaichitr, V. (1992). The effects of soluble dietary fiber from the Thai herb, sweet basil seed, on human body composition. Asia Pacific Journal of the Clinical Nutrition. doi: 1024323171
- Panche, A., Diwan, A. and Chandra, S. (2016). Flavonoids: an overview. Journal of Nutrition Science . doi: 10.1017 / jns.2016.41
- Sanchez, M., Romero, M., Gómez, M., Tamargo, J., Pérez, F. and Duarte, J. (2018). Cardiovascular effects of flavonoids. Current Medical Chemistry. doi: 10.2174 / 0929867326666181220094721
- Tabasi, S. and Mohammad, S. (2017). Functional properties and applications of basil seed gum: An overview. Food Hidrocolloids. doi: doi.org/10.1016/j.foodhyd.2017.07.007
- Vannice, G. and Rasmussen, H. (2014). Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. Journal of the Academy of Nutrition and Dietetics. doi: 10.1016 / j.jand.2013.11.001
- Viseshakul, D., Premvatana, P., Chularojmontri, V., Kewsiri, D. and Tinnarat, P. (1985). Improved glucose tolerance induced by long term dietary supplementation with hairy basal seeds (Ocimum canum sim) in diabetics. Journal of the Medical Association of Thailand. doi: 102999281
