BENEFITS OF BASIL SEEDS
Source of fiberSource of fatty acidsAntioxidant actionReduce feverWould alleviate inflammatory bowel disease
Photo by Dennis Klein on Unsplash
What are basil seeds?
Basil (Ocimum basilicum) is a plant whose fragrant leaves are used in the kitchen. It belongs to the Lamiaceae family, which includes many other aromatic plants: mint, rosemary, sage, thyme…
The genus Ocimum includes different varieties of basil, including common basil, large green basil, and Tulsi or holy basil (Ocimum tenuiflorum).
Also called «royal herb», basil is native to southern Asia. It is a perennial plant that can reach 60 cm in height. It produces many raised leaves that come in different shades of green.
From June to September, basil offers a beautiful bloom of pale pink and purple flowers. Once it withers, it goes to seed to multiply. Basil seeds are slender, black, and elongated.
Basil is native to Asia but now grows in the Mediterranean.
Gradually, basil cultivation has developed throughout Asia and in the Mediterranean countries. Traces of its use can be found in ancient Egypt and Greece, where it is part of the traditional pharmacopoeia.
According to this review, basil was especially indicated for the relief of diarrhea, headaches, digestive disorders, and lung ailments. In this case, the leaves or flowering tops of basil were used.
But it is less known that the seeds also contain many benefits.
Basil seeds are an excellent fiber source, known for improving traffic. But also proteins, minerals, trace elements, fatty acids and active antioxidants.
An exceptional composition that allows them to have beneficial effects on the body. They help reduce fever, and show promise in alleviating inflammatory bowel diseases.
Still little known, basil seeds amply deserve their place among superfoods, alongside chia seeds.
Nutritional composition
vitamins: vitamin A, beta-carotene, C, KMinerals and trace elements: potassium, magnesium, calcium, ironfibersProteincarbohydratesFatty acids: alpha-linolenic acid, linoleic acidEssential oilsAntioxidant assets: polyphenols, polysaccharides, flavonoids Basil seeds, like its flowers and leaves, contain many benefits The benefits of basil seeds
Basil and its health benefits
Nowadays, people are much more interested in the culinary properties of basil than in its medicinal properties. However…
Basil is an excellent antispasmodic: its scented infusion is undeniably effective against gastric spasms, colic and flatulence. It is used to prevent nausea and vomiting.It is known for its sedative virtues that make it recommendable against insomnia and anxiety, as well as in case of dizziness and migraines of nervous origin. Basil is also a good anti-inflammatoryis sweaty and facilitates digestion.Finally, basil disinfects… (the Arabs used it as a mouthwash in the treatment of mouth ulcers).
fiber source
Basil seeds contain a large amount of dietary fiber, especially Soluble fiber. Thus, a tablespoon of basil seeds provides 6 g of fiber, partly meeting the recommended daily needs (25 to 30 g of fiber per day).
Fiber plays an important role in transit and intestinal health. Promotes the elimination of toxins, improves digestion and nourishes the microbiota. Fiber also promotes a feeling of satiety, which is useful when you want to avoid snacking, stay slim or lose weight.
Basil seed fiber also has a beneficial effect in sugar control in the blood in type II diabetes. In fact, by slowing down the absorption of carbohydrates, they regulate blood sugar levels and prevent blood sugar spikes.
Finally, basil seeds contribute to bad cholesterol reduction (or «LDL cholesterol»). Its soluble fibers act like a sponge, absorbing the bad cholesterol that the blood carries and eliminating it.
This study from the University of Sharjah (India), carried out on diabetic rats, shows how the aqueous extract of basil seeds reduced blood glucose levels.
Source of fatty acids
Basil seeds are full of fatty acids. They mainly contain alpha-linolenic acid (ALA), a polyunsaturated fatty acid from the family of Omega 3. Also present in chia seeds, it is a precursor to other omega-3s such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid plays an important role in many physiological functions. In particular, it contributes to good cardiovascular health and the functioning of the central nervous system.
Basil seeds also contain linoleic acid, a polyunsaturated fatty acid. omega-6. Linoleic acid participates in the structure of cell membranes, the inflammatory response and the functioning of the immune system.
This study from the Islamic Azad University (Iran), carried out on basil seeds, shows the differences in the composition and quantity of fatty acids according to their geographical origin.
antioxidant action
Basil seeds contain active antioxidants such as polyphenols, flavonoids and polysaccharides. They all have a powerful action against free radicals.
By fighting free radicals and their installation, basil seeds prevent a lot of damage to the body. Limit cell aging and reduce the risk of cardiovascular diseases.
In this study from the University of Nizwa (Oman), carried out directly in the laboratory, the researchers demonstrated that basil seeds contain a large amount of antioxidant phenols (785.76 mg/100 g).
reduce fever
Basil seeds have an antipyretic action, that is, they fight against feverish states. They act on the febrile response and on the abnormal increase in body temperature.
Like aspirin, basil seeds inhibit the formation of prostaglandins, molecules that maintain fever. They are effective in the case of a febrile state linked to an infection, inflammation or after the ingestion of certain medications.
This study from Sultan Qaboos University (Oman), carried out on rats, shows how basil oil extracted from the seeds significantly decreased the febrile response.
Relieves inflammatory bowel disease
Some researchers have been interested in the action of basil seeds to alleviate inflammatory bowel diseases (IBD): disease of Crohn’s, ulcerative colitis…
This review from Tehran University of Medical Sciences (Iran) indicates that they could be effective in action with other plants such as black belladonna, blond psyllium or boswellia, a powerful anti-inflammatory.
But more studies are still needed to confirm the beneficial effects of basil seeds in inflammatory bowel disease.
How do you eat basil seeds?
dried basil seeds
Basil seeds are most often offered in sachets. They are first harvested, then dried and packed. This is the simplest format and easy to find in stores, specialized stores or on the Internet.
Before consuming them, it is essential soak them in water for about 15 minutes.
Count 13 g of seeds for 240 ml of water. This allows them to swell, take on a gelatinous texture, and release beneficial nutrients to the intestine.
The dried basil seeds can be drunk simply with water or added to fruit juices, smoothies, yogurts, ice creams… They are also used in the preparation of many traditional beverages like Falooda, a dairy drink from India that combines basil seeds with tapioca pearls from cassava.
You can even reinvent the famous chia pudding by substituting chia seeds for basil seeds!
basil seeds to germinate
It is also possible to find basil seedss for germinate, interesting for its nutritional qualities. In fact, it is in full germination that the basil seeds contain the maximum of nutrients.
This technique is carried out in a germination cup and can last up to 20 days. Once the sprouts have reached about 3 cm, can be eaten raw As a herb, in salads, in vinaigrettes… Its flavor is reminiscent of that of a pistou.
Basil Seeds and Superfoods
To improve transit, basil seeds combine well with other high fiber superfoods such as chia, carob and hemp seeds or psyllium.
To lose weight, basil seeds can be consumed as drink or as infusion with matcha tea or yerba mate.
Consume sustainably: favor organic, local and fair trade basil seeds.
✓ Unfortunately, aromatic plants are also subject to chemical treatments: pesticides, insecticides, fungicides… It is not uncommon for basil to be one of the floors That check regularly to detect prohibited substances or substances present above the regulatory threshold.
Residues of pyriproxyfen or mercaptodimetur, powerful chemical agents, are sometimes found. That is why it is better to choose organically grown basil seeds, without chemical pesticides or insecticides.
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✓ Basil is very popular in our region. Many French producers grow it and offer fresh basil. But few grow it to market its seeds.
The choice of dried basil seeds is still limited and most of the time they are from India or Egypt. In this case, choose fair trade channels that guarantee a fair income for small producers and contribute to local projects.
Dosage
There is not really a recommended dose for the consumption of basil seeds. Just be careful not to abuse them.
dried basil seeds: up to 20g per day
Contraindications and side effects
The consumption of basil seeds presents certain contraindications:
As a precautionary measure, the consumption of basil seeds is not recommended for the little kidsDue to its action on estrogen levelspregnant or lactating women should avoid taking basil seeds;People with bleeding disorders should also avoid taking them; Basil seeds can interact with certain drugs coagulation of the blood.
Excessive consumption of basil seeds can cause the following side effects:
Difficulty of…