Basil seeds have been used for centuries in traditional medicine and cooking. These tiny black seeds are packed with nutrients and are known for their health benefits.
What are Basil Seeds?
- Basil seeds are a seed extracted from the basil plant (Ocimum basilicum), a plant in the coriander family (Lamiaceae). The seeds are small, black in color, and are used as a food ingredient in Asian cuisine, especially in India and Southeast Asia.
- They are a good source of fiber and minerals, such as calcium, magnesium, and iron. They are also low in calories and have a unique texture, similar to tapioca pearls when soaked in water.
Nutrition
Nutrition that 100 grams contain:
- 14.8 g of protein
- 13.8 g of lipids
- 63.8 g of carbohydrates
- 22.6 g of fiber
The main minerals contained in 100 grams are:
- 2.27 milligrams (mg) of iron
- 31.55 mg of magnesium
- 1.58 mg of zinc
Research also suggests that 100g contains roughly 442 calories — or around 57.5 calories per tablespoon (13 g).
Some Uses of Basil Seeds:
1. Beverage
They are often used in refreshing drinks such as lemonade, iced tea, and smoothies. They add a jelly-like texture to the drink and are a great way to cool down on a hot day.
2. Desserts
Can also be used in desserts such as puddings, ice creams, and sorbets. They provide a unique texture and are a healthier alternative to other thickening agents such as cornstarch or flour.
Potential Benefits
1. Rich in Fiber
Basil seeds are high in fiber, a substance that has health benefits such as preventing constipation, which is a stomach problem. It does this by helping waste move around the body and also contributes to a healthy gut microbiome. Furthermore, fiber may reduce the risk of diseases such as cardiovascular disease, colorectal cancer, and type 2 diabetes.
Fiber can also be beneficial for people who want to control their weight. A diet with enough fiber can prolong feelings of fullness after eating. Research shows that increased fiber intake may be associated with promoting weight loss and more success when it comes to diet adherence.
2. Antioxidants
Basil seeds contain compounds such as phenolic and flavonoid content, which appear to have antioxidant properties.
Antioxidants are substances that can fight unstable molecules, called free radicals, in the body that can damage cells. Oxidative stress caused by free radicals has been linked to cardiovascular disease, neurodegenerative diseases, and some cancers. Evidence suggests that they may have a better antioxidant capacity than other nuts and thus may be beneficial to human health.
3. Antibacterial properties
Preliminary research suggests that basil seeds may also have promising antibacterial properties. One study found that the seeds were effective against several different types of bacteria and were most effective against Pseudomonas aeruginosa, a bacteria that can cause pneumonia.
What Are the Side Effects of Consuming Basil Seeds?
Choking
When swelled up and becomes gelatinous when soaked in water. Consuming them without adequate water can cause them to expand in the throat, leading to choking.
Low blood pressure:
They have blood-thinning properties and can lower blood pressure. Consuming too many can lead to a significant drop in blood pressure.
Allergic reactions
Some people may be allergic and may experience symptoms such as hives, itching, and difficulty breathing.
Who Should Be Concerned About Basil Seeds Side Effects?
Pregnant or breastfeeding women
There is limited research on the effects of this seeds on pregnant or breastfeeding women. It is best to avoid consuming basil seeds during this time.
People with digestive issues
The seeds are high in fiber and can cause digestive issues such as bloating, gas, and diarrhea in some people.
People with low blood pressure
Basil seeds have blood-thinning properties and can lower blood pressure. If you have low blood pressure, it is best to avoid consuming them.
When Should You Avoid Consuming Basil Seeds?
Before or after surgery
Basil seeds have blood-thinning properties and can increase the risk of bleeding during or after surgery. It is best to avoid consuming basil seeds for at least two weeks before and after surgery.
If you are taking blood-thinning medication
Basil seeds can interact with blood-thinning medication and increase the risk of bleeding. If you are taking blood-thinning medication, it is best to avoid consuming basil seeds.
If you are allergic to basil
It is best to avoid consuming basil seeds if you are allergic to basil.
How to Consume Basil Seeds Safely?
Soak the seeds in water
They should be soaked in water for at least 10 minutes before consumption. This will allow them to swell up and become gelatinous, reducing the risk of choking.
Consume in moderation
Consuming large amounts can lead to side effects such as low blood pressure and choking. It is best to consume basil seeds in moderation.
Watch for allergic reactions
If you experience symptoms such as hives, itching, or difficulty breathing after consuming basil seeds, stop consuming them immediately and seek medical attention.
Tips for Consuming Basil Seeds Safely
- Start with small amounts to see how your body reacts.
- Soak the seeds properly: Soak the seeds in water for at least 10 minutes to reduce the risk of choking.
- Consume in moderation: Consuming large amounts of this seeds can lead to side effects
FAQs
- Are they safe for consumption?
They are generally safe for consumption in moderation. However, consuming large amounts can lead to side effects.
- Can they help with weight loss?
Yes, they can help with weight loss by reducing your appetite and helping you feel full.
- Can basil seeds cause choking?
Yes, consuming dry basil seeds without adequate water can cause choking. It is important to soak the seeds in water for at least 10 minutes before consumption.
- 4. Can they lower blood pressure?
Yes, they have blood-thinning properties and can lower blood pressure. People with low blood pressure should avoid consuming them.
- What are the alternatives to basil seeds?
Some alternatives include chia seeds, flax seeds, and psyllium husk.