INTRODUCTION

Basil seeds, also known as sabja seeds or tukmaria, are the tiny black seeds from the sweet basil plant (Ocimum basilicum). They are commonly used in beverages and desserts, especially in Southeast Asian and Indian cuisines. When soaked in water, basil seeds swell and form a gelatinous coating, making them similar in texture to chia seeds. They are known for their cooling properties and are used in traditional medicine for digestion, weight loss, and hydration.

Forms

Basil seeds are available and used in various forms, including:

• Whole Seeds: Raw seeds can be soaked in water and added to drinks or desserts.
• Soaked Seeds: After soaking in water, the seeds develop a gelatinous texture and are used in smoothies, drinks, or desserts like falooda.
• Basil Seed Powder: Ground basil seeds, used as a supplement or ingredient in recipes.
• Basil Seed Oil: Extracted from the seeds, this oil is used for medicinal and cosmetic purposes.
• Capsules/Supplements: Basil seed extracts are sometimes sold in capsule form for health benefits.

Health Benefits

Basil seeds, also known as sabja or tukmaria, offer several health benefits due to their rich nutritional profile. Here are some key health benefits:

Digestive Health

Basil seeds are rich in soluble fiber, which helps regulate bowel movements and prevents constipation. Their gelatinous texture after soaking acts as a natural laxative, improving gut health.

Weight Loss

The high fiber content in basil seeds promotes a feeling of fullness, which can help reduce overeating. When soaked, they expand in the stomach, slowing down digestion and helping control appetite.

Blood Sugar Control

Basil seeds have a low glycemic index and may help regulate blood sugar levels by slowing down carbohydrate absorption, making them beneficial for individuals with diabetes.

Cooling Properties

In traditional medicine, basil seeds are known for their cooling effects, making them ideal for relieving heat-related ailments and helping to keep the body cool, especially in hot climates.

Rich in Omega-3 Fatty Acids

Basil seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid, which supports heart health, reduces inflammation, and promotes brain function.

Hydration

When soaked, basil seeds absorb water and help in maintaining hydration, making them useful in preventing dehydration, especially during hot weather.

Skin and Hair Health

The antioxidants and anti-inflammatory properties in basil seeds can support skin health by reducing inflammation and oxidative stress. They are also beneficial for promoting healthy hair due to their rich nutrient profile.

Heart Health

The fiber in basil seeds helps lower cholesterol levels, reducing the risk of heart disease. Additionally, their omega-3 content supports overall heart health by reducing inflammation and promoting good cholesterol.

How to use?

Basil seeds can be used in various forms but the common form of use is soak in water.

To soak basil seeds in water:

1. Measure the Seeds: Take 1–2 teaspoons of basil seeds (sabja) for one serving.
2. Add Water: Place the seeds in a bowl or glass and add 1 cup of water (about 240 ml). Basil seeds expand, so use plenty of water.
3. Soak for 15–30 Minutes: Let the seeds sit for 15–30 minutes. They will swell and form a gelatinous coating.
4. Drain and Use: Once soaked, the seeds are ready to be added to drinks, smoothies, or desserts. No need to rinse unless you prefer.

Side Effects

Basil seeds are generally safe for consumption, but they may have some side effects in certain cases:

• Digestive Issues
• Choking Hazard
• Allergic Reactions
• Blood Sugar Levels
• Pregnancy Concerns
• Medication Interaction

This Article is for Basic Information. Contact a professional doctor before using it.

HAKEEM KARAMAT ULLAH

+923090560000