By Abhay Ray 
Introduction
Basil is used as an important medicine in Ayurveda. Basil has countless health benefits. It not only strengthens the immune system but its antiviral and anti-bacterial properties also help in problems like cold, cough and flu. Along with this, consumption of basil is most helpful in keeping the body fit and reducing weight.
What are Basil Seeds
Basil seeds are the seeds of the basil plant, which is also known as great basil or St. Joseph’s Wort. Scientifically known as Ocimum basilicum, the basil plant is one of the world’s most famous herbs, and is used in numerous cuisines across the world. However, the seeds of this plant are often overlooked, despite having a rich concentration of powerful compounds and active ingredients that can impact human health. Some of the key active ingredients in basil seeds are dietary fiber, iron, protein, phytochemicals, polyphenolic compounds, orientin, vicentin, and other powerful antioxidants. Basil seeds are completely black and tear-shaped when dry, roughly the same size as chia seeds. While these seeds are not common, their potential health benefits have caused an increase in their popularity. They are readily available in natural health food stores and online.
Basil Seeds – Health Benefits
The most notable health benefits of basil seeds include their ability to improve digestive health, aid in weight loss efforts, boost the appearance of the skin, strengthen the hair, regulate blood sugar, cool the body, relieves stress, build strong bones, lower blood pressure, improve vision, reduce inflammations, lower cholesterol, and prevent certain infections.
Basil seeds contain essential fats, proteins and carbohydrates which are beneficial for the body. They are very low in calories and fat which makes them ideal for weight loss. Basil seeds contain a good amount of fiber which improves digestion and controls appetite. Due to fiber, it makes the stomach feel full for a long time, which reduces the intake of extra calories and helps in weight loss.
Basil seeds are high in dietary fiber. Fiber may also be beneficial for people aiming to manage their weight. A diet with adequate amounts of fiber can prolong the feeling of fullness after eating. Research Trusted Source shows that increased fiber intake can be associated with promoting weight loss and greater success when adhering to a diet.
How to Consume Basil Seeds for Weight loss
When it comes to weight loss, every small change in your diet can make a big difference. One such change that’s gaining popularity is the inclusion of basil seeds, also known as Sabja or Tukmaria seeds. Basil seeds can be difficult to eat directly, so it is best to consume them by soaking them in water. This process increases the size of the seeds and they release digestive enzymes that improve digestion.
Preparing Basil Seeds : Start by soaking basil seeds in water, allowing them to expand and take on a gel-like consistency within 15-20 minutes. This gel can promote a feeling of fullness, potentially curbing your diet and managing your overall calorie intake.
Fusion with Beverages
- Basil Seeds Drink: Blend soaked basil seeds with water, sweeten them with honey or a natural sweetener, and add a splash of lemon or lime juice for a flavourful and appetite-suppressing drink.
- Smoothie Booster: Mix soaked basil seeds into your smoothie recipes to give them an extra nutritional kick. These seeds can introduce a subtle crunch to your beverages.
- Topping for yoghurt and oatmeal: Sprinkle soaked basil seeds over your yoghurt or oatmeal to enhance the texture and boost satisfaction.
- Tea Infusion: Combine basil seeds with herbal teas, especially those featuring weight-loss-promoting herbs like green tea or ginger.
- Pudding-like Treat: Create a basil seed pudding by blending soaked basil seeds with almond milk or yoghurt, a sweetener, and your choice of toppings such as berries or nuts. Let the mixture thicken in the refrigerator for a few hours or overnight.
- Salad: Sprinkle-soaked basil seeds onto your salads to give an appealing texture and additional nutritional value.
How Do Basil Seeds Help In Losing Weight?
Basil seeds, are full of fibre content, which keeps your stomach fuller for longer time (reduces your appetite), further prevent overeating and unnecessary cravings. They are also a rich source of alpha-linolenic acid (ALA) that comes from high levels of omega-3 fatty acids present in the seeds. These acids help in stimulating the fat burning metabolism in the body. Basil seeds are low in calories and high in nutrients. A teaspoon of sabja seeds would not pack up more than two to four calories and will ensure that your body is loaded with vitamins and minerals – including calcium, phosphorus, magnesium and iron along with vitamins A, B-complex, E and K – all of which are essential for weight management.
Basil Seeds – Side Effects
These seeds can deliver a significant number of health benefits, but that comes along with a few side effects, such as the choking hazard they pose, as well as potential hormone fluctuations.
Pregnant Women: One of the side effects of basil seeds is their potential impact on hormone levels in the body, namely estrogen. This can be dangerous for pregnant women, as it can stimulate menstruation and may result in complications for the baby.
Thyroid Issues: Those who suffer from thyroid imbalances or other hormonal issues should not use these seeds before speaking with their doctor.
Choking Hazard: Due to the effect that water and liquids have on these seeds, an improper ratio of liquid to seeds can result in a large gelatinous clump that can potentially be difficult to swallow. For this reason, these seeds are not recommended for anyone with swallowing difficulties, young children, or the elderly.
Conclusion
Although basil seeds hold medicinal applications in both Ayurvedic and Chinese medicine, research on their scientific benefits is still underway. As with any drink, it should be consumed in moderation as a part of a balanced diet. Excessive consumption of basil seeds may lead to serious side effects, like diarrhea, Gastrointestinal issues, harmonical effects, etc. So it is better to consult your doctor before making any dietary changes.
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