Basil is something that can be easily grown in most of our gardens, or even in a small pot in the kitchen. Some people also call it basil. We mostly use basil leaves to flavor and aromatize food. But did you know that this fragrant basil leaf is not just a flavoring, but a valuable herb that provides amazing benefits to our health ? Today, let's talk about the health secrets hidden in these basil leaves.
What is this Basil?
Basil is actually native to countries like India, Asia, and Africa. It has been considered a very noble and sacred plant since ancient times. The word basil comes from an ancient Greek word meaning "royal."
Today, this basil plant, scientifically known as `(Ocimum basilicum)`, is cultivated all over the world. It is also very popular in our country. There are more than 60 varieties of it. `Sweet Basil`, which we know the most and use for food, is one of the varieties. These leaves are usually pointed and bright green in color. However, in some varieties, a purple color can also be seen.
The specialty of basil is its strong aroma and distinctive flavor. Also, the flavor of each variety is slightly different. For example, `Lemon Basil` has a lemon flavor, and `Mint Basil` has a mint flavor. In addition to adding color and flavor to a dish, basil has many health benefits.
What is the difference between regular basil and holy basil (tulsi)?
You may have heard of "Tulsi". This is also called Holy Basil. The scientific name is `(Ocimum sanctum)`. This is also a member of the basil family. However, the properties and uses of Tulsi are a little different from the regular basil we eat.
Tulsi is a very important herb in the Ayurvedic system of medicine in India. It is also a sacred plant in Hindu culture. According to Ayurveda, Tulsi has the amazing ability to relieve diseases caused by imbalances between the mind, body, and spirit. Therefore, Tulsi is widely used in Ayurveda as a powerful antioxidant.
Health benefits of common basil leaves
Basil leaves are a treasure trove of vitamins, minerals, and antioxidants. Among these antioxidants, lutein, zeaxanthin, and beta-carotene are the most important. Many of the health benefits of basil come from these antioxidants and the essential oils it contains. However, when basil leaves are dried, many of these valuable compounds are lost . Therefore, it is best to use fresh basil leaves whenever possible.
Here are some of the main benefits of basil:
- Reduce Oxidative Stress: Simply put, free radicals are harmful particles that damage our body's cells and contribute to various diseases (such as cancer, heart disease, and diabetes). Antioxidants fight against these and protect our cells. The compounds eugenol and limonene found in basil act as powerful antioxidants.
- Controls blood sugar levels: Studies have shown that adding basil to your diet can help control blood sugar levels. This is very important for diabetics.
- Protects against heart disease: The compound `eugenol` in basil can help lower blood pressure. Also, the essential oils in it reduce the levels of bad cholesterol and triglycerides in the body. In addition, the magnesium in basil relaxes blood vessels and muscles, facilitating blood flow.
- Reduces Inflammation: Inflammation in the body is a root cause of many diseases, such as arthritis and heart disease. Essential oils such as `eugenol`, `linalool`, and `citronellol` contained in basil have the ability to fight these inflammatory conditions.
- Protection from infections: Basil has antibacterial properties. Therefore, it is said that basil oil can provide relief when you have respiratory, urinary, stomach, or skin infections.
Special health benefits of Tulsi (Holy Basil)
In addition to regular basil, we get several other specific benefits from using Tulsi.
- Strengthens the immune system: Ayurveda believes that eating Tulsi leaves on an empty stomach or drinking Tulsi tea can boost the body's immunity. This has been confirmed by a small study. In it, it was observed that the levels of `T-cells` (these are special cells in our blood that fight diseases) increased in those who took Tulsi.
- Reduces stress: Tulsi is an `adaptogen`. That is, a natural substance that helps the body withstand mental and physical stress. According to studies, Tulsi can protect the body from various stressors, such as industrial chemicals, extreme cold, and depression.
- Cancer protection: Research shows that the phytochemicals in Tulsi can help protect cells from various types of cancer, including lung, liver, oral, and skin cancer.
- Improves Mental Health: Tulsi also has the ability to improve mental health. It contains compounds that help relieve conditions like anxiety and depression, increase the ability to think clearly, and reduce memory loss that occurs with age.
The important thing is that many of these studies are still preliminary, so it's important to talk to your doctor before using them as a treatment for any condition.
Nutritional information of basil
Let's look at the nutritional information contained in two tablespoons (about 5 grams) of chopped fresh basil leaves.
| Nutrition section | Amount (2 tablespoons chopped) |
|---|---|
| Calories | 1 |
| Protein | 0.2 grams |
| Fat | 0 grams |
| Carbohydrates | 0.1 grams |
| Fiber | 0.1 grams |
In addition, basil is rich in essential nutrients such as vitamin A, vitamin K, calcium, iron, manganese, magnesium, zinc, and potassium.
How do you add basil to food?
Fresh basil leaves are easy to find at any supermarket or market. When buying, choose bright, dark green leaves. After bringing them home, wrap them in a damp cloth or paper towel and store them in the refrigerator.
There are countless ways to enjoy basil. Here are a few ideas:
- Place basil leaves between the tomato and mozzarella cheese slices, top with a little pepper powder and a little olive oil, and taste.
- Sprinkle over cooked pasta or pizza.
- Add it last to homemade soups or sauces.
- Add to salads.
- Add it to the vegetables when making lasagna.
An important thing to remember: If you're cooking basil, you should add the leaves near the end of cooking because the aromatic oils in basil evaporate quickly. It's only when you add them last that the flavor and aroma really come through.
Be careful about safety and dosage.
Tulsi is available in various forms such as tea, capsules, powder, and extracts. However, there is no specific recommended dosage for these natural supplements. There are also concerns about their quality.
Although preliminary studies suggest that taking Tulsi daily is generally safe, further research is needed on its possible side effects.
Therefore, if you are considering using a supplement like Tulsi capsules, be sure to talk to your doctor before making a decision . Read the instructions on the label carefully. Do not use anything without medical advice.
Take-Home Message
- Basil is not just a leaf that adds flavor to food, but also a valuable herb packed with vitamins, minerals, and powerful antioxidants.
- Common basil and Tulsi (holy basil) are two types. Both have health benefits.
- To get the most out of basil, use fresh leaves instead of dried ones. If cooking, add them at the end.
- Before taking an herbal supplement like Tulsi capsules, be sure to consult your doctor about its safety and the appropriate dosage for you.
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