Basil Seed: A Little-Known Food with Major Health Benefits

Basil is most well known as a delicious herb with sweet and peppery flavors. Far less known and utilized are the seeds of the basil plant. They are tremendously nutritious and versatile, with properties that support the health of the entire body. There is not much research on basil seeds compared to other foods, and most health benefits are inferred based on the properties of their nutrients. However, what little research exists is promising, and the tremendous nutrient density alone makes basil seeds worthy of including in one’s diet.

Nutrients in Basil Seed

There are a wide variety of common as well as rare nutrients present in basil seeds. Impressively, they contain some of the highest level of polyphenol compounds of any seed. Polyphenols are powerful plant-based antioxidants that help stop oxidative damage in the body and may reduce the risk of many degenerative diseases. A 2017 study compared the polyphenol contents of basil seed, red seed, sesame seeds, and ajwan seeds using advanced measurement techniques, and found that basil seed contained by far the most polyphenols — 785mg per 100g. Ajwan seeds were the next most potent at 379mg/100g, followed by red seeds at 220mg/100g, and finally sesame seeds at a mere 33mg/100g. For comparison, in a list of the top 100 foods high in polyphenols, only 16 entries had higher levels than basil seeds. Specific polyphenols present in basil seed include rosmarinic acid, vicentine, and orientine. Just having a small amount of them every day can go a long way towards raising your daily polyphenol and antioxidant intake.

Other special nutrient classes present in the seeds include alkaloids, flavonoids, terpenoids, and tannins.

Basil seeds also contain good levels of protein and essential fatty acids, as well as minerals like magnesium, calcium, potassium, manganese, and zinc. Importantly, basil is an exceptional source of plant-based Omega-3 fatty acids, with over 1.2g of alpha-linolenic acid (ALA) per 13g serving. Several of the benefits of basil seed likely derive from this Omega-3 content.

One of the most impressive aspects of basil seed is its exceptionally high fiber content. Fiber is critical to the health of the gastrointestinal system, and it also feeds the good bacteria in our guts so they can thrive and convert fibers into beneficial nutrients like short-chain fatty acids. As with Omega-3 fats, it is likely that some benefits of basil seeds are delivered by the fiber.

Health Benefits of Basil Seed

1. Antibacterial Effects

Microbiology researchers from India published a study in 2016 suggesting that basil seed extract was effective at inhibiting growth of a wide range of pathogenic bacteria. Nine species were susceptible to the extract’s effects, with Pseudomanas aeruginosa, Escherichia coli, Shigella dysenteriae, and Klebsiella pneumonia being most susceptible. An earlier study in 2005, also conducted in India, showed that basil seed oil inhibited the growth of three bacterial species, including Staphylococcus aureus. The high levels of Omega-3 fatty acids in basil seed were posited to contribute to the effect. The researchers concluded, “The antibacterial activity combined with anti-inflammatory and analgesic activities of the oil, could make it useful in inflammatory disorder resulting from staphylococcal infection.”

2. Diabetes Control

A 2016 study administered an extract of basil seeds to albino rats with chemical-induced diabetes, with the primary observed effect of reducing blood glucose levels. In addition, many other measures of health were improved, including markers of liver damage, abnormal red and white blood cell levels, and electrolyte balance. Of particular interest was the observation that pancreatic islets of the rats began to have their normal cellular architecture restored, indicating that basil seed extract may help treat one of the root causes of diabetes — the inability of the pancreas to produce insulin. Of course, far more research is needed in humans, but it would be interesting to see if basil seed alone or combined with other foods really could repair pancreas functionality. For now, researchers in the previous study concluded that basil seed extract has “eminent antidiabetic potential in [chemical-induced] diabetes in rats and can be extensively used for the treatment of diabetes mellitus-II and its associated complications including anaemia, diabetic nephropathy, liver dysfunction, and immunosuppression.”

3. Anti-inflammatory and Antioxidant Effects

Omega-3 fatty acids have been consistently shown to produce anti-inflammatory effects in various scientific models. For example, a 2020 study described how ALA, the form of Omega-3 in basil seeds, protected against chemical-induced lung injury in animals via both anti-inflammatory and antioxidant effects. Other forms of Omega-3, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish and made by the body from ALA, also possess wide-ranging anti-inflammatory properties. These include reducing expression of inflammatory genes and activating anti-inflammatory receptors. Critically, these effects have been observed in humans, as a 2011 placebo-controlled trial determined that 2.5g/day of Omega-3 fatty acids effectively reduced levels of the inflammatory proteins IL-6 and TNF-α in medical students exposed to an inflammation-causing compound. Omega-3 supplementation has also proved effective in producing clinical benefits and reducing the need for analgesic medications in patients with inflammatory rheumatoid arthritis.

Oil from various species of basil seed have shown anti-inflammatory effects. In a 1998 study, basil seed oil inhibited the formation of paw edema in animals. Common basil, whose scientific name is Ocimum basilicum, was effective, as were other forms of basil known as holy basil (Ocimum sanctum) and American/lime basil (Ocimum americanum). A later study in 2008 from one of the same researchers as above confirmed the ability of holy basil seed oil, along with flaxseed and soybean oils, to inhibit paw edema and limit inflammation in animals. The study noted that ALA content was correlated with a greater benefit, so although this study focused on holy basil seeds, it is reasonable to posit that common basil seeds would also work.

A 1999 study in the Journal of Ethnopharmacology further supported the anti-inflammatory efficacy of holy basil seeds. The seed oil was provided to rats with gastrointestinal ulcers induced from one of six different chemicals as well as stress, and effectively induced anti-ulcer activity. Inhibition of inflammatory compounds was linked to this effect. The researchers concluded the seed oil, “may be considered to be a drug of natural origin which possesses both anti-inflammatory and antiulcer activity.”

Some benefits of holy basil seed oil are likely derived from antioxidant effects. In a 2006 study conducted at the University College of Medical Science and GTB Hospital, administration of the oil to rabbits reduced peroxidation of fats and increased the endogenous antioxidant glutathione. Reductions in cholesterol were also observed, indicating benefits for the cardiovascular system. However, no positive effects on blood sugar were noted in this particular study.

Asthma is associated with excessive inflammation, and the anti-inflammatory effects of holy basil seed oil appear relevant for that condition as well. A 1990 study in the International Journal of Pharmacognosy found that the oil protected guinea pigs from chemical-induced breathing difficulties. An extract of fresh holy basil leaves was also effective. Thus, not surprisingly, there are clear benefits to be gained from both basil seeds and the leaves.

How to Eat Basil Seed

Unlike many other types of seeds, it is virtually impossible to eat basil seeds by themselves, as they must be mixed into something first. They work to some extent in salads, but most of them fall to the bottom of the bowl. For eating, it is ideal to include basil seeds in dishes like oatmeal, yogurt, beans, or rice, where they mix in exceptionally well. Like chia seeds, basil seeds can also be put in water. I used to let them soak, but it’s actually better to just put them in water and drink immediately as they go down easier that way. The seeds do not have a strong flavor, especially in drink, so I am confident most people would not find these off-putting.

I cannot recall how I discovered these seeds, but I am very glad I did, and they will definitely remain a staple of my diet for the rest of my life. I encourage you to give them a try and see how you feel after two weeks of consistent consumption.