From gut health to glowing skin: Why basil seeds are a must-add to your summer diet

Time of India

3 hours ago

Basil seeds, also known as sabja seeds or tukmaria, have always kept their place for centuries in the world of natural remedies and traditional healing. These jet-black seeds are commonly used in Indian and Southeast Asian drinks as a cooling, detoxifying and nutrient-rich superfood.
These seeds stand out in their adaptogenic nature, which helps the body to adapt to stress, including heat and digestive strain. The sweet basil plant seeds play a major role in Ayurvedic and Chinese medicine, offering a natural solution to common health issues in the summers, like dehydration, indigestion and skin inflammation.
Explore more about the sabja seeds (basil seeds); what it contains, its value addition to your diet and its benefits.
What makes basil seeds nutritionally unique
Despite their small size, sabja seeds pack a potent nutritional profile. Here's what you get with every spoonful:
Rich in essential minerals
Basil or 'sabja' seeds are abundant in magnesium, calcium, and iron with following benefits each:
Magnesium supports nerve function and muscle recovery.
Calcium strengthens bones and teeth.
Iron boosts hemoglobin and improves oxygen transport.
This makes them an excellent natural supplement, particularly for vegans or vegetarians who may lack these minerals.
Excellent source of dietary fibre
Just one tablespoon provides around 7 grams of fibre, which:
Improves gut health by feeding good bacteria.
Regulates bowel movements, preventing constipation.
Slows the release of sugar into the bloodstream, making them helpful for managing blood glucose levels.
Loaded with plant antioxidants
Sabja seeds contain flavonoids and polyphenols, which act as powerful antioxidants. These compounds:
Fight oxidative stress, a key factor in aging and chronic disease.
Possess anti-inflammatory and anti-cancer properties, according to studies published on Healthline.
Plant-based Omega-3 fatty acids
Unlike fish oils, sabja seeds are a vegetarian source of ALA (alpha-linolenic acid), a form of omega-3. These fatty acids:
Lower inflammation.
Support heart and brain health.
May help in managing autoimmune disorders and mental well-being.
Health benefits of basil or 'sabja' seeds in summer for skin, gut health and body wellness
For gut health
Basil seeds are rich in soluble fibre and have powerful digestive-supporting properties, which are especially beneficial in the heat when digestive issues tend to spike.
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Key benefits:
Relieves acidity and bloating: The mucilaginous texture formed after soaking soothes the stomach lining and reduces inflammation.
Improves bowel regularity: High fibre promotes healthy gut motility and prevents constipation—common in dehydrated summer bodies.
Supports beneficial gut bacteria: Acts as a prebiotic, feeding the good bacteria in the gut for improved digestion and immunity.
Flushes toxins: Helps remove waste and toxins naturally, detoxifying the digestive tract.
Tip: Soak 1 tsp in water and drink it in the morning for digestive comfort all day.
For skin health
In hot, humid weather, skin often becomes prone to inflammation, acne, and sun damage. Basil seeds help protect the skin from within.
Key benefits:
Antioxidant-rich protection: Packed with flavonoids and polyphenols that fight free radicals, reducing UV-induced skin aging.
Soothes inflammation: Helps reduce skin redness, puffiness, and breakouts caused by heat and sweat.
Hydration support: When soaked, basil seeds retain water and help keep the body (and skin) hydrated, improving skin elasticity and glow.
Natural detox: By cleansing the gut and liver, they indirectly improve skin clarity and reduce breakouts.
Tip: Add coconut water or rose sherbet for a hydrating, skin-loving drink.
For overall body wellness
Basil seeds are adaptogens, meaning they help the body handle physical stress like heat, fatigue, and inflammation.
Key benefits:
Natural body coolant: Their ability to absorb water helps regulate body temperature from the inside out.
Weight management: They expand in the stomach, promoting satiety and reducing summer cravings.
Heart health support: Rich in omega-3 fatty acids (ALA), which reduce inflammation and support cardiovascular function.
Boosts energy and immunity: Their mineral-rich profile (iron, calcium, magnesium) helps maintain energy levels and improve overall resistance to fatigue.
Tip: Add to buttermilk, smoothies, or lemon water for a refreshing health boost.
Ways to add basil seeds to your diet
Sabja seeds are tasteless and versatile, which makes them incredibly easy to incorporate into your meals.
Simple ways to add basil seeds to your diet:
Soak 1 tsp in water for 15 minutes and add to lemonade, coconut water, or buttermilk.
Blend into smoothies for an added health boost.
Top your oatmeal or yogurt with soaked sabja seeds.
Add to desserts like falooda, puddings, or chia-style parfaits.
Use as a salad garnish for added fibre and texture.
Sprinkle over pancakes or cereal bowls for an extra crunch.
Consuming basil seeds: Precautions and tips
Soak properly: Always soak sabja seeds before eating. Dry seeds can pose a choking hazard.
Don't overconsume: Limit to 1-2 tablespoons per day to avoid digestive upset.
Hydration is key: They work best when consumed with plenty of fluids.
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