Health Benefits of Basil ( Ocimum basilicum )
- Antioxidant Properties: Basil contains high levels of antioxidants, which help protect the body from damage caused by free radicals.
- Anti-inflammatory Effects: Compounds in basil, such as eugenol, have anti-inflammatory properties that can help reduce inflammation and pain.
- Antibacterial Properties: Basil has natural antibacterial properties, which can help protect against harmful bacteria.
- Heart Health: Basil may help reduce cholesterol and triglycerides, thus supporting heart health.
- Blood Sugar Regulation: Some studies suggest that basil can help manage blood sugar levels, making it beneficial for people with diabetes.
- Digestive Health: Basil can promote healthy digestion and relieve symptoms of indigestion.
- Stress Relief: Basil is considered an adaptogen, which means it helps the body cope with stress and promotes mental balance.
- Skin Health: Basil’s antimicrobial and anti-inflammatory properties make it useful in treating skin conditions and promoting overall skin health.
- Respiratory Health: Basil can help alleviate symptoms of respiratory conditions like asthma and bronchitis due to its anti-inflammatory and immune-boosting effects.
Nutrition Table of Basil (per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Protein | 3.15 g |
| Fat | 0.64 g |
| Carbohydrates | 2.65 g |
| Fiber | 1.6 g |
| Sugars | 0.3 g |
| Calcium | 177 mg |
| Iron | 3.17 mg |
| Magnesium | 64 mg |
| Phosphorus | 56 mg |
| Potassium | 295 mg |
| Sodium | 4 mg |
| Zinc | 0.81 mg |
| Vitamin C | 18.0 mg |
| Thiamin (B1) | 0.034 mg |
| Riboflavin (B2) | 0.076 mg |
| Niacin (B3) | 0.902 mg |
| Vitamin B6 | 0.155 mg |
| Folate (B9) | 68 µg |
| Vitamin A | 264 µg |
| Vitamin E | 0.80 mg |
| Vitamin K | 414.8 µg |
How to Use Basil
- Culinary Uses: Basil is a popular herb in many cuisines. It can be used fresh or dried in salads, sauces, soups, and pestos. Fresh basil is a key ingredient in Italian dishes like Caprese salad and Margherita pizza.
- Herbal Tea: Basil leaves can be steeped in hot water to make a soothing herbal tea.
- Essential Oil: Basil essential oil can be used in aromatherapy, added to skin care products, or diluted with a carrier oil for massage.
- Herbal Remedies: Basil can be used in homemade remedies, such as tinctures and infusions, for various health benefits.
Basil is generally safe to consume in moderate amounts, but excessive consumption may lead to side effects. It’s always best to use herbs in moderation and consult with a healthcare provider if you have any health concerns.
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