What are Basil Seeds?
Basil seeds, also known as sabja seeds, tukmaria seeds, are tiny, black seeds that come from the sweet basil plant. They are commonly used in traditional medicine and culinary practices in Southeast Asia and India. They are native to India and Southeast Asia, but they are now grown all over the world. In this blog, let’s discuss the health benefits of basil seeds, their advantages, how to use them, their nutritional value, and so on.
Nutritional Value of Basil Seeds
Including them in your meals, drinks, or desserts can not only enhance the flavor and texture but also provide a nutritional boost to your diet.
Dietary Fiber
They are a rich source of dietary fiber, aiding digestion, maintaining bowel regularity, and potentially contributing to weight management by inducing a feeling of fullness.
Protein
Basil seeds contain a reasonable amount of protein, making them a valuable addition to vegetarian or vegan diets.
Essential Nutrients
They offer a range of nutrients, including iron, magnesium, and calcium, which support various bodily functions.
Healthy Fats
They contain heart-healthy omega-3 fatty acids, crucial for brain and cardiovascular health.
Low in Calories
They are low in calories, making them a guilt-free addition to your diet.
Antioxidants
They contain antioxidants that help protect cells from damage caused by free radicals, contributing to overall well-being.
Health Benefits of Basil Seeds
Realize the goodness of basil seeds by understanding their nutritional value and healthy properties. Here are some health benefits that will make you add them to your diet.
Basil Seeds Benefits for Weight Loss
They are high in fiber, helping you feel full and satisfied, and potentially aiding in weight loss over time.
Basil Seeds for Blood Sugar Control
Some studies suggest that basil seeds may help regulate blood sugar levels, reducing cravings for sugary and high-calorie foods and aiding weight management. They can help manage blood sugar levels by slowing down the absorption of carbohydrates into the bloodstream, potentially benefiting those with diabetes or prediabetes.
Basil Seeds and Diabetes
These seeds may control blood sugar levels, potentially preventing the development of Type 2 diabetes. They also decrease LDL cholesterol and help maintain HDL levels in the body.
Good for Heart Health
They reduce inflammation and improve heart health.
Basil Seeds for Skin
With vitamins A and C, Zinc, and minerals, tukmaria seeds support healthy skin and hair.
Hydration Support
Sabja seeds keep you hydrated for longer periods by reducing thirst and hunger, thanks to their gelatinous layer retaining moisture in the body.
Promotes Digestive Health
They are a good source of soluble fiber, promoting a healthy digestive system, and relieving signs of constipation and diarrhea. These are some of the advantages of sabja seeds that make them a perfect addition to your diet.
How to Use Basil Seeds?
Having two spoons of basil every day has numerous health benefits. While you can eat them raw, they can be hard to chew. So, consider soaking or cooking them to form a soft mushy mass, and add them to smoothies, yogurt, oatmeal, etc. You can also make basil seed tea or pudding. Alternatively, soak them for a few hours and consume them in plain water.
Caution
- The seeds present a choking hazard for children, so ensure adult supervision.
- Pregnant women should avoid taking basil seeds as it may reduce estrogen levels.
Simple Recipe for Basil Seed Pudding
Ingredients
- 1 tablespoon basil seeds
- 1/2 cup milk of your choice
- 1 tablespoon honey or maple syrup (optional)
- 1/4 teaspoon vanilla extract (optional)
Instructions
- Combine the seeds and milk in a jar or glass.
- Stir to combine and cover.
- Let stand for at least 30 minutes or overnight.
- Stir again before serving.
- Add honey or maple syrup and vanilla extract to taste (optional).
How to Include Sabja Seeds in Your Diet?
Here are some easy ways to incorporate Sabja seeds into your daily routine:
Soaking Method
Soak a tablespoon of Sabja seeds in a cup of water for 10 to 15 minutes, allowing them to absorb water and form a gel-like texture. Add this gel to various dishes.
Desserts and Puddings
Use soaked seeds in creamy desserts like puddings, custards, or chia seed puddings for added texture and nutritional benefits.
Refreshing Drinks
Add soaked seeds to beverages like lemonades, iced teas, smoothies, or plain water for a refreshing twist. Try a sip and enjoy the benefits of drinking basil seeds.
Yogurt and Parfaits
Sprinkle them over yogurt bowls, parfaits, or overnight oats for a nutritious and filling breakfast or snack.
Salads and Soups
Boost the nutritional value of salads and soups by adding soaked Sabja for a crunchy texture.
Baking and Cooking
Incorporate Sabja seeds into baking goods like bread, muffins, and cookies, or use them as a topping for various dishes, including curries and roasted vegetables.
Final Words
Remember to start with small quantities and gradually increase as per your preference. Realize the health benefits of basil seeds and incorporate them as part of a balanced diet to reap their nutritional benefits for digestion and overall well-being.
