Sabja (Basil) Seeds Incredible Health Benefits, Uses, Recipes and Side Effects

Sabja seeds are nutritious and have immune-boosting qualities. Having low-calorie count, they are composed of healthy fats, and carbs.

Kanchan Dulhani

05 Apr, 2023

13 min read

Sabja (Basil) Seeds Incredible Health Benefits, Uses, Recipes and Side Effects

Table of Contents

Drinking lemonade by the roadside in the sweltering summer heat will incredibly cool your body in a way that even an air conditioner cannot. What is the unique component that gives that drink its cool? It’s the sabja seeds, which are teeny, little black seeds. The citrus-flavored beverage contains tapioca-like floating, gelatinous seeds.

The seeds gave the citrus beverage a hint of chewy texture and a mild, herbaceous flavor.

Ever wondered if tiny powerhouses will be so mighty that people will stock them up in their kitchen and make them part of an essential diet?

Although India is blessed with a wide variety of herbs and spices, we frequently fail to pay them the due regard they deserve.

Different Names of Sabja Seeds

Sabja seeds, known for their health benefits, have various names in different languages:

Hindi: Sabja or Falooda seeds
Gujarati: Sabja
Marathi: Tukmaria or Sabja
Tamil: Sabja Vithai
Telugu: Sabja Ginjalu
Malayalam: Sabja
Kannada: Sabja
Bengali: Tukhmalanga or Sabja
Odia: Tukuriya
Punjabi: Sabja
Urdu: Sabja

About Sabja Seeds

Due to their high hardness, sabja seeds cannot be consumed raw. To make them more gelatinous, eating them after soaking them in water for a short period of time is best.

Sabja seeds, frequently used as spices, are derived from the sweet basil plant, Ocimum basilicum. They are also known as sweet basil seeds because they derive from the sweet basil plant.

The seeds, termed sabja in India, are treasured in Ayurveda and Chinese medicine for their wide range of medicinal and health advantages. They are grown as delicate, medium-sized herbs often found in warmer and tropical settings.

These seeds, indigenous to India and other southeast Asian nations, have been grown for over 5000 years and are necessary for Thai, Vietnamese, Italian, and Indian cuisines, especially in desserts.

Did You Know? One tablespoon (0.5 ounces or 13 grams) of basil seeds is an excellent source of iron, calcium, and magnesium, which could help make up for vital dietary gaps. One tablespoon (13 grams or 0.5 ounces) of basil seeds provides 7 grams of fiber, or 25% of the RDI.

The Nutritional Value of Sabja Seeds

Let’s review the nutritional facts of basil seeds before getting into their health advantages. They have a low-calorie count and are primarily composed of healthy fats (25%) and carbs (42%).

They are a great source of Omega-3 fatty acids and are high in fiber.

Also, they are an excellent source of folates, vitamin C, and minerals like iron, zinc, copper, calcium, and potassium.

Therefore, they are appropriately referred to as miraculous seeds. And you must ensure that your diet contains these modest Sabja seeds. 100g of basil seeds have¹,

Carbohydrates	63.8g
Fibers	22.6g
Proteins	14.8g
Fats	13.8g
Omega 3 fatty acids	9358mg
Iron	2.27mg
Magnesium	31.55mg
Zinc	1.58mg
Vitamin A and Vitamin C	18g
Vitamin E	0.8mg
Calories	60 calories

What Benefits Do Sabja Seeds/Basil Seeds Provide for Your Health?

Basil (Sabja) seeds are incredibly nutritious and have immune-boosting qualities.

They have a low-calorie count and are primarily composed of healthy fats (25%) and carbs (42%).

They are a great source of Omega-3 fatty acids and are high in fiber. Also, they are an excellent source of folates, vitamin C, and minerals like iron, zinc, copper, calcium, and potassium.

Therefore they are appropriately referred to as miraculous seeds. And you must ensure that your diet contains these modest Sabja seeds. The following are some ways that Sabja seeds can improve your health.

Did You Know? One tablespoon (13 grams or 0.5 ounces) of basil seeds provides 7 grams of fiber, or 25% of the RDI.

#1 Sabja Seeds are Super Effective in Giving You a Happy Tummy Feel

Sabja seeds help the body to detoxify itself and maintain regular bowel functions.

Put some sabja seeds in a glass of milk and drink before bed for a few days.

The presence of essential oil in sabja seeds aids in stomach gas relief. They are fiber-rich and aid in managing conditions like diarrhea, gastritis, and constipation. Moreover, sabja seeds relieve heartburn, and their watery properties remove toxins from your body.¹

Additionally, they provide relief by balancing the body’s acidic response to cholesterol levels. Sabja seeds that have been soaked in water help to calm the stomach lining, which lessens the burning sensation.

#2 Sabja Seeds Provide Relief to Normal Cough and Cold

Basil seeds are also highly well-liked since they help with coughs and colds.

For ages, herbal treatments have used basil seeds to manage colds, and coughs. Moreover, the seeds are thought to contain antispasmodic qualities that help relieve cough and cold symptoms.²

To alleviate cough and cold symptoms, soak 1 tablespoon of sabja seeds in warm water for 15-20 minutes until they become gelatinous. Optionally, add a teaspoon of honey for sweetness and flavor. Consume this soothing sabja seed drink to help relieve cough and cold discomfort.

#3 Sabja Seeds Regulate Your Blood Sugar Levels

Studies have shown that the dietary fiber in sabja seeds helps to regulate blood sugar levels.

Overnight soak a tablespoon of sabja seeds in water. In the morning, add soaked seeds to a glass of toned milk. Drinking it often can help you become more sensitive to insulin throughout the day.

Also, as the seeds of sweet basil are eaten after soaking in water, this causes them to swell and develop a gel-like covering. This aids in bulking up the food in the stomach, further slowing down absorption.

When the sugar levels rise more gradually, it prevents a sharp rise in blood sugar levels after meals, which may be advantageous for those with type-2 diabetes.³

#4 Sabja Seeds Rejuvenate Your Skin

You did hear correctly. These tiny seeds give your body a variety of nutrients and minerals, contributing to your skin’s healthy radiance.

Flavonoids and antioxidants included in sabja seeds aid in improving skin health and promote the production of new cells.⁴

Also, sabja seeds and coconut oil can be combined in a teaspoon and applied topically to prevent a variety of skin conditions, including eczema and psoriasis.

Since sabja seed oil has antibacterial and antioxidant qualities, it can be topically applied for managing a range of skin conditions such as itching, psoriasis and eczema.

#5 Basil Seeds Act as a Natural Body Coolant

Beverages with sabja seeds offer excellent comfort from the scorching summer heat.

Sabja seeds are well known for lowering body temperature and calming the stomach.

These seeds can be added to various beverages, including milkshakes, smoothies, yogurt, coconut water, coconut milk, and lemonades. Moreover, they essentially soothe the stomach and are believed to reduce body heat.

#6 Basil Seeds for Hair Care

Antioxidants included in basil seeds encourage hair growth and guard against early baldness.

They also aid in avoiding the signs of inflammation and oxidative stress that can frequently result in hair loss on the scalp.

Mix equal parts of the basil and amla powders and form a paste with a small amount of coconut oil. Then apply a portion of the mixes to your hair. This reduces hair loss when used frequently.

Mix equal parts of the basil seeds, fenugreek seeds, and amla powders and form a paste with a small amount of coconut oil. Then apply a portion of the mixes to your hair. This reduces hair loss when used frequently. Due to its antibacterial and anti-inflammatory qualities, basil seeds are good for reducing scalp ringworm and dandruff.

#7 Basil Seeds Help to Cut Inflammation

Sabja seeds function effectively as an anti-inflammatory agent that aids in reducing pain, stiffness, and swelling. So, these seeds have been used in Ayurveda to lessen joint swelling.⁵

#8 Sabja Seeds to Combat Stress

It is believed that sabja seeds have a relaxing impact on the mind, which helps to reduce stress and tension.⁶

A tsp of basil seeds in a glass of water may be a quick and easy way to relieve anxiety because they improve mood and lower stress levels within the body.

#9 Sabja Seeds Help to Boost Immunity

Antioxidant-rich components found in abundance in basil seeds help boost immunity and defend against harm caused by free radicals.

Generally, all that is required is a 20 to 30-minute soak of the washed seeds in water. Because of the porous nature of these seeds, after absorbing the water, they turn translucent and form a gelatin-like covering all around them.

Additionally, You can strain it before making drinks, beverages, sharbet, ice cream, kulfi, falooda, and other things.

#10 Sabja Seeds for Oral Health Benefits

It has been demonstrated that saba seeds have antiviral, antibacterial, and antifungal activities. They aid in the treatment of mouth ulcers. It can be used to refresh the mouth.

Also, these seeds aid in the prevention of cavities, bacteria, and other dental problems like foul breath.

#11 Sabja Seeds Help in Losing Weight

Sabja seeds are the ideal food if you’re trying to reduce weight because of their high dietary fibre content. Fibres stop overeating and mindless eating by increasing feelings of fullness and preventing weight gain.

They also control our bowel movements, which aids in the removal of built-up toxins from our bodies. Sabja seeds can be soaked in water, allowing them to swell and form a gelatinous outer layer. This gel-like substance is believed to have a cooling effect on the digestive system, thus helping smooth digestion ³.

Did You Know? Chia and basil seeds produce gel after being soaked and have comparable nutritional value. Chia seeds, on the other hand, have somewhat less fiber than basil seeds but twice as much omega-3 fat.

Ways to Eat Sabja Seeds Without Making Your Meals Tasteless and Boring

It’s not necessary to be a fitness fanatic to be familiar with basil seeds. Due to its numerous health advantages, this superfood has recently experienced tremendous growth in popularity. Moreover, Basil seeds are a flexible complement to every meal, whether lettuce, a beverage, or a nutritious dessert.

If you’ve been attempting to “eat right,” you know you will unlikely maintain the new lifestyle choices if your food isn’t appealing. The pleasure of a tasty meal cannot be replaced by nutrition or health advantages.

Fortunately, you no longer have to compromise on taste or health. Here are a few quick and delectable ways to enjoy sabja seeds to have the greatest of both worlds.

1. Sabja Seed Pie

You will thoroughly enjoy a nutritious and delectable recipe for sabja seeds with milk (dairy or non-dairy). This dessert contains cooling basil seeds, honey, and milk.

Use coconut, almond, or any other soya milk instead of milk for making a vegan basil seed dessert. Add one tablespoon of basil seeds to 1 cup of milk. Stir thoroughly and let the seeds enlarge.

After that, sweeten it with honey. Rose syrup should be added to the mixture. Cardamom powder can also be used to taste. Add a few raisins and your favorite dry fruits as garnish. Offer cold.

2. Sabja Seed Lemonade

Add sabja seeds to your lemonade to make it cooler.

2 tbsp of sabja seeds should be soaked in 1 cup of water to produce two glasses.

Once the seeds have absorbed all the water, rest for another 30 minutes. Add water, honey, salt, and ground cumin powder to freshly squeezed lemon juice. Mix thoroughly.

Add the soaked sabja seeds last and combine everything. Offer cold. This basil seed drink must rank among the best.

3. Sabja Seed Smoothie

Sabja seeds go well with anything and are adaptable.

You can include them in fruit salads or smoothie dishes to increase satiety. Sabja seeds are everything you need to finish a smoothie, whether with bananas and berries or caramel and dates.

They’ll give your smoothie a crunchier texture and increase its nutritional value.

4. Coconut Water cum Pineapple Sabja Seed Drink:

Want a beverage with a flavor of the season? Attempt this.

Take two cups of fresh coconut water. Add the pulp from the smashed pineapple next. To adjust flavor, mix in honey & rock salt. Also, stir in the soaked sabja seeds. Freeze for a while. Enjoy your beverage!

Did You Know?

In India and Southeast Asia, basil seeds are a long-time favorite beverage ingredient. Presently, canned basil seed beverages with high fiber content are being sold worldwide, including in the United States.

Use Precaution When Using Sabja Seeds

If the seeds are not thoroughly swelled in water before administration, children may choke on them.
Because sabja seeds tend to raise estrogen levels in the body, pregnant women should only eat them under a doctor’s supervision.
Extracts and oil from Sabja seeds can inhibit blood thinners. Therefore, if you have just undergone surgery or are injured, you are not advised to consume it.
It would be best to stop consuming sabja seeds at least two weeks before any scheduled operation.

Side Effects of Consuming Basil Seeds

Despite the numerous health benefits of sabja and basil seeds, taking no more than two tablespoons of these naturally grown seeds every day is advised. Other than this, the following are a few possible adverse effects of sabja seeds:

While sabja seeds have a high fibre content and can help the body digest food better, consuming too many can cause unpleasant side effects, including diarrhea, bloating, or abdominal cramping. It is, therefore, strongly advised to adhere to the daily usage limit.
When you put sabja seeds in water, they expand and get larger until they reach an infinite size. Still, there is a chance that the enlarged seeds could choke someone, especially small children or those who have trouble swallowing.
Lastly, excessive sabja seed consumption can raise the body’s vitamin K concentration, which might result in blood clotting, especially in patients receiving blood-thinning medications.

Therefore, limit your intake of sabja seeds to what dieticians prescribe to reap the full benefits of these seeds.

Know the Difference between Sabja Seeds and Chia Seeds

Property	Sabja Seeds (Basil Seeds)	Chia Seeds
Scientific Name	Ocimum basilicum	Salvia hispanica
Appearance	Small, black, tear-shaped seeds	Small, oval-shaped seeds, usually black or white
Flavor	Mild, neutral	Mild, nutty flavor
Soaking Time	10-15 minutes	15-20 minutes
Texture	Gelatinous coating when soaked in water	Gelatinous coating when soaked in water
Nutritional Content	Rich in fiber, vitamins, minerals, and antioxidants	High in omega-3 fatty acids, fiber, and protein
Calories	Low-calorie content	Higher calorie content compared to sabja seeds
Dietary Fiber	High	High
Calcium Content	Moderate	Higher than sabja seeds
Culinary Use	Often used in desserts, drinks, and salads	Versatile, used in a variety of dishes, drinks, and snacks
Health Benefits	Promotes digestion, helps in weight loss, and has a cooling effect on the body	Supports heart health, boosts energy, aids in digestion
Gelling Ability	Forms a thicker gel compared to chia seeds	Forms a gel when soaked in water
Availability	Commonly available in Asian markets	Widely available in health food stores and supermarkets

Uses of Basil Seeds in Traditional Medicine

People from many cultures have utilized basil seeds in their traditional medical practices for millennia. Although scientific studies on the health advantages of basil seeds are still in progress, conventional medicine has identified several applications for these seeds⁸. It is crucial to remember that the information below is based on traditional wisdom and that each person’s reaction to these applications may be different.

1. Aid for Digestion:

Conventional Use: Because of their supposed digestive qualities, basil seeds are frequently used to treat digestive problems like bloating and constipation.

How to Consume: The seeds are soaked in water, and then the gel-like substance that forms is eaten. It is believed that this mucilaginous gel will calm the digestive tract.

2. Agent of Cooling:

Conventional Use: Basil seeds are utilised to cool the body, particularly in hot weather, according to several traditional systems that view them as having a cooling quality.

How to consume: Because of its cooling properties, soaked basil seeds are occasionally used in smoothies or sherbets.

3. Respiratory Health:

Conventional Use: It is thought that the properties of basil seeds may help with respiratory issues, which is why they have been used traditionally to treat respiratory ailments.

How to consume: Because basil seeds may help with respiratory issues, they are occasionally included in herbal teas or mixtures.

4. Postpartum Comfort

Conventional Use: A tea made from seeds has been used to lower fever and ease postpartum discomfort.

How to consume: Soaking the seeds causes them to swell and generate a gel-like substance that may aid in providing comfort.

Conclusion

So, if you’re sick of experimenting with various weight-loss solutions, try this miraculous seed and witness the magic.

These nutritious seeds are a nutritional powerhouse and are brimming with immune-boosting qualities.

The ability of basil seeds to enhance gut health, assist in weight loss, regulate blood sugar, cool the body, relieve stress, reduce inflammation, and prevent certain illnesses are just a few of their health advantages.

They are most frequently added to sweets and beverages.

Go ahead and start living a healthy life, admittedly!

Frequently Asked Questions

1. Can I regularly eat sabja seeds?

Sabja seeds are a healthy, vegan protein source. You can eat these seeds daily to improve the health of your bones, muscles, and skin and boost your body’s creation of vitamins, proteins, and other essential substances. Nonetheless, it is best to visit a doctor and follow their recommendations if you have any medical conditions.

2. What time of day is ideal for consuming sabja seeds?

You can include soaked sabja seeds in your detox drinks or smoothie bowl in the morning. Yet, because sabja seeds are hunger suppressants and excellent for weight loss, traditionally, they were eaten before meals.

3. Can sabja seeds be consumed on an empty stomach?

Absolutely, sabja seeds can be consumed on an empty stomach because they are advised as an antioxidant-rich component for your morning detox drink.

4. Are sabja seeds hot or cold?

The natural coolant sabja seeds are excellent for lowering body heat. The seeds go well with summertime beverages and can be put into any drink or enriched water of your choosing.

5. How should sabja seeds be consumed to reduce weight?

Sabja seeds are best consumed after soaking in a glass of water for around 15 minutes with a tablespoon. Just sip the soaked seeds in water, or mix them with lemon water, buttermilk, milk, or your preferred juice. These seeds’ high dietary fiber content makes them beneficial for promoting satiety and fullness. The gelatinous seeds make you feel full and help you avoid cravings, which aids in weight loss.

6. How many sabja Seeds should you eat per day?

Sabja seeds should not be consumed more than 2 teaspoons per day.

7. How do you soak sabja seeds and make them edible for recipes?

One tablespoon of seeds should be added to a cup of water, and the seeds should be left to soak for about fifteen minutes. The gel-like outer covering of the seeds turns grey as they inflate up to around three times their original size. You are all set to use these soaked basil seeds for recipes.

Sources

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Healthy Eating