Sabja or basil seeds are commonly used as seasoning. They give food a distinct flavour. But did you know that Basil seeds, also known as falooda seeds, are not only great for seasoning or growing new basil plants, but they are also packed with health benefits? When it comes to nutritional benefits, these tiny black seeds that resemble black sesame seeds can compete with flax seeds and chia seeds. They’re derived from Sweet Basil (and not Holy Basil that is more prevalent in India and extremely popular for its ability to bolster immunity).
And you should make it a point to consume these humble Basil seeds.
Here are a few ways Sabja seeds can improve your health.
Basil seeds’ Nutritional Value
Basil seeds are high in nutrition and have immune-boosting properties. They are low in calories and contain 42% carbohydrates, 20% protein, and 25% healthy fats. They’re high in fibre and an excellent source of Omega-3 fatty acids. They are also high in minerals such as potassium, manganese, copper, calcium, and magnesium, as well as vitamins C and folate. As a result, they are appropriately dubbed “wonder seeds.”
Basil Seeds Nutrition Facts (per 1 tablespoon or per 13 grams)
Basil seeds have the following health benefits:
- Basil seeds Cools the body naturally.
Drinks containing Basil seeds provide excellent relief from the summer heat. Basil seeds have been shown to reduce body heat and soothe the stomach. These seeds can be used to make lemonades, coconut water, coconut milk, milkshakes, smoothies, yoghurt, and other beverages.
- Lowers blood sugar levels
Basil seeds have been shown to have exceptional anti-diabetic properties. Basil seeds contain a lot of fibre. When diabetics were given Basil seeds just before meals on a regular basis, it prevented a spike in blood glucose levels. Thus, Basil seeds were discovered to be beneficial in maintaining blood sugar levels in type 2 diabetes patients.
- Beneficial for Diabetes Management
Diabetes patients must be extremely careful about what they eat in order to keep their blood sugar levels stable. Basil seeds have been discovered to have anti-diabetes properties. Several studies have found that if people eat Basil seeds right before a meal, their blood sugar level does not spike afterward. Basil seeds can help manage diabetes by keeping blood sugar levels stable after meals.
- Constipation and acidity relief
Basil seeds basil seedscontain a lot of soluble fibre. When these seeds are combined with water in our diet, they absorb water and thus aid in drawing water to our gut. This softens the faeces and promotes regular bowel movements. People who suffer from constipation can greatly benefit from incorporating sabja into their daily diet.
Sabja seeds contain pectin, as well as a variety of other soluble fibres. Pectin has been shown to have prebiotic properties. It is thus crucial in modulating the composition and metabolism of the complex gut microbiota and thus increasing the number of beneficial bacteria in the gut.
This also greatly aids in the relief of acidity.
- Weight Loss Benefits
Basil seeds contain a lot of soluble dietary fibre, which makes you feel full and satisfied. They also regulate our bowel movements, which aids in the removal of toxins from our bodies.
While on a high-fat diet, the soluble fermentable fibre pectin can help increase satiety while decreasing caloric intake and adiposity. It also creates a fermentation environment that favours hindgut health.
Weight loss results from calorie restriction.
- Improves bowel movement
A high fibre content also promotes regular bowel movements. Constipation occurs when you do not drink enough water, causing the large intestine to suck water out of the faeces. However, when you consume fibres and plenty of water, soluble fibres draw water to the large intestines, softening the stool.
High-fibre foods are especially recommended for people with heart conditions because straining while clearing their bowels puts pressure on the heart.
- A Mineral Powerhouse
Basil seeds are high in iron, calcium, and magnesium.
Calcium and magnesium are required for proper muscle and bone function. Iron is required to keep haemoglobin levels stable, which is the protein that transports oxygen in the blood.
Basil seeds are the best source of iron and calcium if you are deficient.
- May Reduce the Risk of Cardiovascular Disease
Basil seeds have about 2.5 grammes of fat per tablespoon. Alpha-linolenic acid (ALA), an omega-3 fat, accounts for roughly half of this fat (1,240 mg per tablespoon).
Omega-3 fatty acids have beneficial effects on lipids, blood pressure, cardiac and vascular function, eicosanoids, coagulation, and immunological responses. As a result, they reduce the risk of coronary heart disease, hypertension, and stroke, as well as their complications.
9.May Reduce the Risk of Heart Disease
Basil seeds have an average of 2.5 grammes of fat per 1-tablespoon serving. About half of this fat — 1,240 mg per tablespoon — is alpha-linolenic acid (ALA), an omega-3 fat.
Omega-3 fatty acids have been shown to improve lipids, blood pressure, cardiac and vascular function, eicosanoids, coagulation, and immune responses. As a result, they lower the risk of coronary heart disease, hypertension, and stroke, as well as their complications.
- Has Anti-Inflammatory and Anti-Cancer Properties
Basil seeds are high in plant chemicals such as flavonoids and polyphenols. Flavonoids are the most abundant phytonutrients, and they are well-known for their anti-oxidative, anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties, as well as their ability to modulate key cellular enzyme function.
A flavonoid-rich diet may lower the risk of cancer and heart disease.
- Benefits of Oral Health
Basil seeds have been shown to have antibacterial, antiviral, and antifungal properties. They are beneficial in the treatment of mouth ulcers. They can be used to freshen the breath. These seeds also aid in the treatment of dental issues such as bad breath, plaque, and cavities.
- Cholesterol levels may be reduced.
Pectin, a type of soluble fibre found in Basil seeds, has been shown to lower cholesterol levels in the body. It prevents cholesterol absorption in our gut.
- Reduces Anxiety and Stress
Sabja seeds have a calming effect on both the body and the mind. They alleviate stress, tension, and anxiety, leaving us happier.
Flavonoids, tannins, and terpenoids abound in Sabja seeds. Their anti-oxidant activity has also been shown to improve memory in some people.
Sabja’s Other Uses:
Protein is abundant in Sabja seeds. This protein promotes hair growth and volume while reducing hair fall. Sabja seed hair oil can also be used to treat dandruff. Combine your favourite oil with sabja seed powder, massage it into your scalp, and leave it on overnight for beautiful, strong hair.
Beneficial to the Skin
Sabja seeds naturally detoxify the body and cleanse the digestive tract. This keeps our skin looking flawless and prevents acne and other types of breakouts.
Sabja seeds have anti-microbial and anti-fungal properties that keep skin infections at bay. They are also used to treat psoriasis and eczema. Furthermore, because sabja seeds are high in vitamins and minerals, they provide a natural glow to our skin.
How do you eat sabja seeds?
2 teaspoons Sabja seeds soaked in a cup of warm water for about 15 minutes As they grow in size, they swell and a translucent grey film coating forms around each black seed.
You can now incorporate these seeds into a variety of beverages such as lemonade, milkshakes, coconut water, smoothies, buttermilk, soups, and so on. You can also use them to add crunch to ice cream, pasta, and salads.
Sabja Seed Dosage Per Day:
You should not eat more than 2 teaspoons of sabja seeds per day.
Precautions for using Sabja seeds:
Children may choke if the seeds are not thoroughly swollen in water before administration.
Pregnant women should only consume sabja seeds under the supervision of a healthcare provider, as they tend to raise oestrogen levels in the body.
Blood clotting can be slowed by Sabja seed oil and extracts. As a result, it is not advised to consume if you have recently had surgery or are injured.
If you have a scheduled surgery, you must discontinue the use of sabja seeds at least two weeks before the procedure.
Sabja Seed Side Effects:
In some people, Sabja seeds can cause diarrhoea, vomiting, nausea, acne, acid reflux, headache, abdominal discomfort, and loss of appetite.
In some cases, Sabja seeds can cause low blood sugar.
Chia and safflower seeds:
Sabja seeds are frequently mixed up with chia seeds. The following are some notable differences between chia and sabja seeds:
Sabja seeds are jet black in colour, whereas chia seeds are a mix of black, white, and grey.
Chia seeds are oval in shape, whereas Sabja seeds are elliptical.
Chia seeds can be eaten raw or soaked, whereas sabja seeds can only be eaten after soaking.
Sabja seeds are known by a variety of names, including:
- Sweet basil seeds
- Falooda seeds
- Sabja ginjalu
- Thai holy basil
- Sabja Vethai
- Tuk malanga
- Basilic cultive
- Basilien Kraut
Sabja seeds have the potential to be classified as a “superfood.” These tiny seeds can benefit your health in a variety of ways. So go ahead and get some Sabja seeds right away!