March 11th 2023

20 Benefits of Basil Seeds You Need to Know:
Uses & Side Effects

Basil Seeds (تخم بالنگا - تخم ملنگا), also known as Sabja seeds, are a type of seed that comes from the Basil plant. These tiny black seeds have been used in traditional medicine for centuries due to their numerous health benefits. They are a rich source of essential nutrients such as fiber, protein, vitamins, and minerals.

Nutrition Values of Basil Seeds

Here are the nutrition values of 1 tablespoon (13 grams) of dried basil seeds:
Calories: 42
Protein: 1.6 grams
Fat: 0.9 grams
Carbohydrates: 7.1 grams
Fiber: 6.9 grams
Sugar: 0 grams
Calcium: 88 mg
Iron: 1.3 mg
Magnesium: 54 mg
Phosphorus: 44 mg
Potassium: 77 mg
Vitamin A: 8 IU
Vitamin C: 0.9 mg

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Basil seeds are low in calories and fat and high in fiber, making them a great addition to a healthy diet. They are also a good source of calcium, magnesium, and iron, which are important minerals for overall health. Additionally, they contain small amounts of vitamins A and C, which have antioxidant properties and contribute to the health of the immune system. Basil seeds contain a variety of essential nutrients that are beneficial for overall health:

Fiber: Basil seeds are a rich source of fiber, which helps to regulate digestion, lower cholesterol levels, and promote feelings of fullness.
Protein: Basil seeds contain a small amount of protein, which is important for building and repairing tissues in the body.
Omega-3 Fatty Acids: Basil seeds are a source of omega-3 fatty acids, which have anti-inflammatory properties and are important for heart health.
Calcium: Basil seeds are a good source of calcium, which is important for healthy bones and teeth.
Magnesium: Basil seeds contain magnesium, which is important for muscle and nerve function, blood sugar regulation, and blood pressure control.
Iron: Basil seeds are a source of iron, which is important for the production of hemoglobin in the blood and the transport of oxygen to the body's tissues.
Vitamin A: Basil seeds contain small amounts of vitamin A, which is important for vision, immune function, and skin health.
Vitamin C: Basil seeds contain small amounts of vitamin C, which is important for immune function and has antioxidant properties.
Antioxidants: Basil seeds contain antioxidants, which help to protect the body against damage from free radicals and reduce the risk of chronic diseases such as cancer and heart disease.

Overall, basil seeds are a nutrient-dense food that can provide a variety of health benefits when consumed as part of a balanced diet.

Top 20 Health Benefits of Basil Seeds

Aid in Digestion: Basil seeds are known to aid in digestion by providing a rich source of soluble fiber, acting as a natural laxative, reducing bloating and gas in the digestive system, improving gut health, and soothing inflammation. The soluble fiber in basil seeds absorbs water and forms a gel-like substance in the digestive tract, promoting regular bowel movements and relieving constipation. Additionally, basil seeds have carminative properties that reduce bloating and prebiotics that feed the good bacteria in the gut, improving overall digestive health. Finally, the anti-inflammatory properties of basil seeds can reduce inflammation in the digestive tract, providing relief from digestive issues.
Promote Weight Loss: Basil seeds are believed to promote weight loss due to their high fiber content, low-calorie count, and ability to reduce hunger and cravings. The soluble fiber in basil seeds absorbs water and expands in the stomach, promoting feelings of fullness and reducing the overall calorie intake. Additionally, the low-calorie count of basil seeds means that they can be added to meals as a healthy and low-calorie alternative to other ingredients. Finally, the ability of basil seeds to reduce hunger and cravings can help to prevent overeating and snacking between meals, leading to a reduction in calorie intake and ultimately, weight loss.
Boost Immunity: Basil seeds are thought to have immune-boosting properties due to their high antioxidant content, which helps to protect the body against damage from free radicals and reduce the risk of chronic diseases such as cancer and heart disease. Additionally, basil seeds contain small amounts of vitamins and minerals such as vitamin A and magnesium, which are important for immune function. The prebiotic fiber in basil seeds also helps to feed the good bacteria in the gut, which plays a key role in the immune system. Finally, the anti-inflammatory properties of basil seeds can reduce inflammation in the body, which can help to improve overall immune function.
Reduce Cholesterol: Consuming basil seeds may help to lower levels of LDL ("bad") cholesterol in the blood due to their high fiber content, which helps to bind to cholesterol and remove it from the body. The soluble fiber in basil seeds forms a gel-like substance in the digestive tract, which can trap cholesterol and prevent it from being absorbed into the bloodstream. Additionally, basil seeds contain compounds such as flavonoids and phenolic acids, which have been shown to have cholesterol-lowering effects. Finally, the anti-inflammatory properties of basil seeds can also help to reduce inflammation in the body, which has been linked to high cholesterol levels. Overall, incorporating basil seeds into the diet may help to reduce cholesterol levels and improve heart health.
Improve Heart Health: Basil seeds may have a positive impact on heart health due to their ability to reduce cholesterol levels, lower blood pressure, and prevent the formation of blood clots. The high fiber content in basil seeds helps to remove cholesterol from the body and prevent it from being absorbed into the bloodstream, which can help to reduce the risk of heart disease. Additionally, basil seeds contain compounds such as eugenol and rosmarinic acid, which have been shown to lower blood pressure and reduce the risk of heart attack and stroke. Finally, the anti-inflammatory properties of basil seeds can help to prevent the formation of blood clots and reduce inflammation in the blood vessels, which can improve overall heart health. Incorporating basil seeds into the diet may help to improve heart health and reduce the risk of heart disease.
Regulate Blood Sugar: Incorporating basil seeds into meals or snacks may help to balance blood sugar levels and reduce the risk of related health complications over time due to their high fiber content and ability to slow down the absorption of carbohydrates in the body. The soluble fiber in basil seeds forms a gel-like substance in the digestive tract, which can slow down the absorption of sugars and prevent spikes in blood sugar levels. Additionally, basil seeds contain compounds such as vicenin and orientin, which have been shown to have anti-diabetic properties and can help to lower blood sugar levels. Finally, the low glycemic index of basil seeds means that they are absorbed slowly by the body, which can help to prevent sudden spikes and drops in blood sugar levels. Overall, incorporating basil seeds into the diet may help to regulate blood sugar levels and reduce the risk of diabetes.
Reduce Stress: Basil seeds are believed to reduce stress and promote relaxation due to their high content of compounds such as eugenol and rosmarinic acid, which have been shown to have anti-anxiety and anti-depressant effects. Additionally, basil seeds contain magnesium, which is a mineral known for its ability to reduce stress and promote relaxation by calming the nervous system. The prebiotic fiber in basil seeds also helps to promote the growth of good bacteria in the gut, which has been linked to improved mood and reduced stress levels. Finally, the anti-inflammatory properties of basil seeds can reduce inflammation in the body, which has been linked to increased levels of stress and anxiety. Overall, incorporating basil seeds into the diet may help to reduce stress levels and promote relaxation.
Improve Bone Health: Basil seeds may play a role in supporting healthy bones due to their high content of calcium, magnesium, and phosphorus, which are essential minerals for bone health. Calcium is necessary for building and maintaining strong bones, while magnesium and phosphorus are important for calcium absorption and bone mineralization. Additionally, basil seeds contain vitamin K, which plays a role in bone metabolism and can help to improve bone density. Finally, the anti-inflammatory properties of basil seeds can help to reduce inflammation in the joints and improve overall bone health. Overall, incorporating basil seeds into the diet may help to improve bone health and reduce the risk of osteoporosis and other bone-related diseases.
Relieve Respiratory Problems: Basil seeds relieve respiratory problems due to their high content of antioxidants and anti-inflammatory compounds, which can help to reduce inflammation and improve respiratory function. The antioxidants in basil seeds can help to protect the respiratory system from oxidative damage, while the anti-inflammatory compounds can help to reduce inflammation in the airways and improve breathing. Additionally, basil seeds have been traditionally used in Ayurvedic medicine to treat respiratory conditions such as asthma and bronchitis, and research has shown that they may help to reduce the symptoms of these conditions. Finally, the mucilage in basil seeds can help to soothe the throat and reduce coughing, making them a natural remedy for respiratory irritation. Overall, incorporating basil seeds into the diet may help to relieve respiratory problems and improve respiratory function.
Reduce Inflammation: Basil seeds are believed to reduce inflammation in the body due to their high content of anti-inflammatory compounds such as eugenol, rosmarinic acid, and flavonoids. These compounds have been shown to reduce the production of pro-inflammatory molecules in the body, such as cytokines and prostaglandins, which can lead to inflammation and chronic diseases. Additionally, the soluble fiber in basil seeds forms a gel-like substance in the digestive tract, which can help to soothe and reduce inflammation in the gut. Finally, the antioxidants in basil seeds can help to protect the body from oxidative stress, which is a major contributor to inflammation. Overall, incorporating basil seeds into the diet may help to reduce inflammation in the body and improve overall health.
Improve Skin Health: Basil seeds are thought to have nourishing properties that may help to improve skin elasticity, hydration, and overall appearance due to their high content of antioxidants and anti-inflammatory compounds, which can help to protect the skin from damage and reduce inflammation. The antioxidants in basil seeds can help to protect the skin from oxidative stress, which can lead to premature aging and other skin problems. Additionally, the anti-inflammatory compounds in basil seeds can help to reduce inflammation in the skin, which can improve conditions such as acne and eczema. Basil seeds are also rich in vitamin E, which is a nutrient that is essential for healthy skin and can help to protect the skin from damage caused by UV radiation. Finally, the minerals in basil seeds, such as magnesium and zinc, can help to promote skin healing and regeneration. Overall, incorporating basil seeds into the diet may help to improve skin health and reduce the risk of skin problems.
Reduce Acne: Including basil seeds in the diet my help to reduce acne due to their high content of antioxidants and anti-inflammatory compounds, which can help to reduce inflammation and fight bacteria that can cause acne. The antioxidants in basil seeds can help to protect the skin from oxidative stress and free radicals that can contribute to acne development. Additionally, the anti-inflammatory compounds in basil seeds can help to reduce inflammation in the skin, which is a common cause of acne. Basil seeds are also believed to have antibacterial properties that can help to fight the bacteria that contribute to acne development. Finally, the high fiber content of basil seeds can help to regulate the digestive system and reduce toxins in the body, which can also contribute to the development of acne. Overall, incorporating basil seeds into the diet may help to reduce acne and improve overall skin health.
Improve Vision: Basil seeds can improve vision due to their high content of antioxidants such as vitamin A, vitamin C, and flavonoids, which can help to protect the eyes from damage caused by free radicals and oxidative stress. Vitamin A is especially important for eye health, as it plays a crucial role in maintaining healthy vision and preventing age-related macular degeneration. Additionally, basil seeds contain minerals such as zinc, which are essential for eye health and can help to improve vision. Zinc is important for the production of melanin, a pigment that protects the eyes from harmful UV radiation, and also helps to maintain the health of the retina. Overall, incorporating basil seeds into the diet may help to improve vision and protect the eyes from damage caused by oxidative stress and free radicals.
Promote Hair Growth: Basil seeds are believed to promote hair growth due to their high content of nutrients such as vitamin E, iron, and magnesium, which are essential for healthy hair growth. Vitamin E is a powerful antioxidant that can help to protect the hair from damage caused by free radicals, and also helps to improve blood circulation to the scalp, which is important for healthy hair growth. Iron is important for the production of hemoglobin, which carries oxygen to the hair follicles and promotes healthy hair growth. Magnesium is important for the health of the scalp and hair follicles, and also helps to reduce hair loss. Additionally, basil seeds are believed to have anti-inflammatory properties that can help to reduce inflammation in the scalp, which can contribute to hair loss. Overall, incorporating basil seeds into the diet may help to promote healthy hair growth and reduce the risk of hair loss.
Reduce Menstrual Cramps: There are claims that basil seeds can reduce menstrual cramps due to their high content of magnesium, which is known to help reduce muscle contractions and relax the muscles. Menstrual cramps are caused by the contraction of the uterus muscles, and magnesium can help to alleviate these contractions, reducing the severity of menstrual cramps. Additionally, basil seeds are believed to have anti-inflammatory properties that can help to reduce inflammation in the body, which can contribute to the development of menstrual cramps. Basil seeds are also rich in antioxidants, which can help to reduce oxidative stress in the body and alleviate menstrual cramps. Finally, the fiber in basil seeds can help to regulate the digestive system and reduce bloating, which is a common symptom of menstrual cramps. Overall, incorporating basil seeds into the diet may help to reduce the severity of menstrual cramps and improve overall menstrual health.
Reduce Joint Pain: According to traditional beliefs, basil seeds can reduce joint pain due to their anti-inflammatory properties. Joint pain is often caused by inflammation in the joints, which can be triggered by a variety of factors such as injury, infection, or autoimmune disorders. Basil seeds contain compounds such as eugenol and rosmarinic acid, which have been shown to have anti-inflammatory properties and may help to reduce inflammation in the joints. Additionally, basil seeds are rich in antioxidants, which can help to protect the joints from oxidative stress and damage caused by free radicals. The omega-3 fatty acids in basil seeds can also help to reduce joint pain and inflammation, as these healthy fats have been shown to have anti-inflammatory effects. Overall, incorporating basil seeds into the diet may help to reduce joint pain and improve joint health.
Boost Energy: Basil seeds are believed to boost energy due to their high content of nutrients such as iron and magnesium, which are essential for energy production in the body. Iron is important for the production of hemoglobin, which carries oxygen to the body's cells and tissues, while magnesium plays a key role in the metabolism of carbohydrates and fats, which are the body's main sources of energy. Additionally, the antioxidants in basil seeds can help to reduce oxidative stress in the body, which can lead to fatigue and low energy levels. The fiber in basil seeds can also help to regulate the digestive system and prevent blood sugar spikes, which can cause fluctuations in energy levels. Overall, incorporating basil seeds into the diet may help to boost energy levels and improve overall health and wellbeing.
Improve Brain Function: It is widely believed that basil seeds offer to improve brain function due to their high content of nutrients such as iron, magnesium, and vitamin E, which are essential for cognitive health. Iron is important for the delivery of oxygen to the brain, which is necessary for optimal brain function, while magnesium plays a key role in neurotransmitter signaling, which is critical for communication between brain cells. Vitamin E is a powerful antioxidant that can protect the brain from oxidative damage caused by free radicals, which can contribute to cognitive decline. Additionally, the omega-3 fatty acids in basil seeds can help to support brain function and improve cognitive performance, as these healthy fats are important for the growth and maintenance of brain cells. Overall, incorporating basil seeds into the diet may help to improve brain function and protect against cognitive decline.
Prevent Cancer: The consumption of basil seeds is believed to promote cancer-preventive properties due to their high content of antioxidants and other phytochemicals that may help to protect against cellular damage and prevent the formation of cancerous cells. Basil seeds are rich in flavonoids and phenolic compounds, which have been shown to have anti-cancer effects in laboratory studies. The compounds in basil seeds may also help to reduce inflammation in the body, which can contribute to the development of cancer. Additionally, basil seeds contain essential oils that have been shown to have anti-tumor properties in some animal studies. While more research is needed to fully understand the cancer-preventive properties of basil seeds in humans, incorporating them into a healthy diet may be a beneficial strategy for reducing cancer risk.
Detoxify the Body: Basil seeds have been claimed to have detoxifying properties due to their high content of fiber and antioxidants. The fiber in basil seeds can help to promote regular bowel movements, which is important for removing waste and toxins from the body. Additionally, the antioxidants in basil seeds can help to neutralize harmful toxins and free radicals in the body, which can contribute to cellular damage and oxidative stress. Basil seeds also contain essential oils that have been shown to have liver-protective properties in some animal studies, which may help to support the body's natural detoxification processes. Overall, incorporating basil seeds into the diet may help to promote detoxification and improve overall health and wellbeing.

In conclusion, basil seeds are a nutritional powerhouse that offers numerous health benefits. They can be easily incorporated into your diet by adding them to smoothies, yogurt, or salads. With regular consumption of basil seeds, you can improve your overall health and well-being.

How To Use Basil Seeds

Basil seeds can be used in various ways, depending on personal preferences. Here are a few ways to use basil seeds:

Soak the seeds: Basil seeds need to be soaked in water before using them in any recipe. Add one tablespoon of basil seeds to a cup of water and let it sit for 10-15 minutes. The seeds will swell up and become gelatinous.
In Drinks: Basil seeds can be added to juices, smoothies, or mocktails to add a unique texture and taste.
In Desserts: Basil seeds can be used in desserts such as puddings, ice creams, and sorbets for a healthy twist.
In Salads: Add soaked basil seeds to your salad to enhance the nutritional value and add a crunchy texture.
As a topping: Basil seeds can be used as a topping for yogurt, oatmeal, or granola for added nutrition.
As a thickener: The gelatinous texture of basil seeds makes it a great natural thickener for sauces and soups.

It's important to note that basil seeds should not be consumed in excess. One to two tablespoons per day is sufficient. Also, pregnant women and individuals with certain medical conditions should consult their doctor before adding basil seeds to their diet.

Side Effects of Basil Seeds

Basil seeds are generally considered safe for consumption when used in moderation. However, there are some potential side effects to be aware of:
Choking hazard: Basil seeds expand and become gelatinous when soaked in water. They can become a choking hazard if consumed dry or without sufficient water.

Gastrointestinal issues: Consuming large amounts of basil seeds can cause gastrointestinal problems such as bloating, constipation, and diarrhea.
Blood thinning: Basil seeds may have blood-thinning properties, so people taking blood-thinning medications or those with bleeding disorders should consult a doctor before consuming basil seeds.
Allergic reactions: People who are allergic to basil may also be allergic to basil seeds. Symptoms of an allergic reaction may include hives, itching, swelling, and difficulty breathing.
Lowering blood sugar: Basil seeds may lower blood sugar levels, so people with diabetes or those taking medications that lower blood sugar levels should use them with caution and under the guidance of a healthcare provider.
Pregnancy and breastfeeding: There is not enough information available about the safety of consuming basil seeds during pregnancy and breastfeeding. It is recommended to consult a healthcare provider before consuming basil seeds during these times.

Overall, while basil seeds have numerous health benefits, it is essential to consume them in moderation and consult a healthcare provider if you have any concerns or medical conditions.

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