Sabja Seeds also known as Basil seeds, aren’t just for growing basil plants — you can also eat them. They look similar to sesame seeds but are black. The type that you eat typically comes from sweet basil, Ocimum basilicum, which is the plant commonly used to season foods. The herbs of the basil plant are known to be very healthy and so are the seeds. The black and tear-shaped seeds that many confuse with chia seeds are rich in proteins, carbs, and essential fats and are packed with a good deal of fiber.
For this reason, the seeds are typically referred to as sweet basil seeds. They also go by many other names, including Sanja and Tukmaria seeds. Basil seeds have a long history of use in Ayurvedic and Chinese medicine, but their health effects have only been tested in a few studies.
What Exactly Are Basil Seeds?
The seeds are, as their name suggests, from the Thai basil plant (not the holy basil plant). They’re similar in size to chia seeds, and also become gelatinous when wet-though they still retain their crunchy interior.
Nutritional Value of Sabja Seeds
Sabja seeds are power-packed with loads of nutrition and immunity-boosting properties. They are low in calories and contain 42% carbohydrates, 20% proteins, and 25% good fats. Also, they are high in fiber and a very good source of Omega-3 fatty acids. They also contain good amounts of minerals like potassium, manganese, copper,
calcium, and magnesium, and vitamins C and folates. So, they can be rightly called wonder seeds.
How to consume Sabja Seeds?
Soak around 2 teaspoons of Sabja seeds in a cup of warm water for around 15 minutes. They swell and a translucent grey film coating develops around each black seed, as they increase in size.
You can now make these seeds a part of a variety of drinks like lemonade, milkshakes, coconut water, smoothies, buttermilk, soups, and so on. You can also add them to ice creams, pasta, and salads for a nice crunchy taste.
Daily Dosage of Sabja Seeds
Ideally, you should not consume more than 2 teaspoons of Sabja seeds every day.
Benefits of Sabja seeds
1. Controls blood sugar levels
It slows down the metabolism of your body and controls the conversion of carbs into glucose. It is considered to be good for type II diabetes patients.
2. Helps relieve constipation and bloating
Sabja seeds naturally detox your body by regulating smooth bowel movement. It contains a volatile oil that helps relieve gas from your gastrointestinal tract and acts as a stomach cleanser.
3. Good Source of Minerals
Based on U.S. product nutrition labels, 1 tablespoon (13 grams or 0.5 ounces) of basil seeds supplies 15% of the Reference Daily Intake (RDI) for calcium and 10% of the RDI for magnesium and iron.
Calcium and magnesium are essential for your bone health and muscle function, while the iron is vital for red blood cell production. Many people don’t get enough calcium and magnesium through their diet. Eating basil seeds could help you reach your daily needs of these nutrients.
Additionally, basil seeds could be an important source of iron and calcium for people who don’t eat meat or dairy products
4. High On Fiber
Sabja seeds are exceptionally high in fiber. Just 4 grams of these seeds contain more amount of fiber than a whole bulb of lettuce or spinach making it an ideal choice of foods for those dealing with stomach issues. It keeps you satiated for longer hours, curbs hunger pangs, improve good cholesterol, keeps you energized, and prevents chronic conditions like diabetes, heart diseases, and cancers related to the stomach.
5. Low On Calories
These little black seeds are extremely low on calories almost in negligible amounts. Add these seeds to your daily diet to avoid sleep apnea, joint disease, lower cholesterol and blood pressure, and various types of cancer.
6.Good for skin and hair
We can accomplish Sabja seeds benefit for the skin by adding crushed seeds to coconut oil and applying it to the affected area. It helps in treating skin ailments such as eczema and psoriasis. Eating them regularly helps your body to secrete collagen, which is required to form new skin cells.
It is proven that Sabja seeds are beneficial for healthy hair as they are full of iron, vitamin K, and protein that is needed for long and strong hair. The antioxidant properties present in them also benefit your skin and hair.
7. Plant Source of Omega-3 Fat
Basil seeds contain an average of 2.5 grams of fat per 1-tablespoon (13-gram or 0.5-ounce) serving. This varies based on the growing conditions. Of this fat, about half — 1,240 mg per tablespoon — is alpha-linolenic acid (ALA), an omega-3 fat.
There’s no RDI for ALA, but 1,100 mg or 1,600 mg per day for women and men, respectively, is considered an adequate intake of this essential fatty acid. Therefore, just one tablespoon of basil seeds could meet most — or even all — of your daily need for ALA.
8. Reduces Body Heat
In some Asian countries like Thailand, Sabja seeds are used to make a drink along with water, sugar, honey, and sometimes coconut milk. It is a great drink to sip on to beat the scorching summer heat. They are one of the best body coolants. They are known to lower your body heat, which is why people often add them to refreshing
drinks like Nimbu Paani, sherbets, or milkshakes.
9. Helps in Weight Loss
Sabja seeds are known to be rich in alpha-linolenic acid (ALA), which comes from high levels of Omega-3 fatty acids present in the seeds. These acids help in boosting the fat-burning metabolism in the body. It is also full of fiber, so keeps your stomach satisfied for longer and prevents unwanted cravings. You can add it to a bowl of yogurt or sprinkle some in a fruit salad as a pre-meal snack to control appetite.
10. May Prevent the Risk of Heart Diseases
Sabja seeds contain an average of 2.5 grams of fat per 1-tablespoon. Of this fat, about half — 1,240 mg per tablespoon — is alpha-linolenic acid (ALA), an omega-3 fat.
The beneficial effects of omega-3 fatty acids include effects on lipids, blood pressure, cardiac and vascular function, eicosanoids, coagulation, and immunological responses. They thus decrease the risk of coronary heart disease, hypertension, and stroke, and complications.
Precautions for using Sabja seeds
- Children could choke on the seeds if they are not swollen well in water, before administering.
- Pregnant women should consume Sabja seeds only under the guidance of a healthcare provider, as it tends to increase estrogen levels in the body.
- Sabja seed oil and extracts can slow blood clotting. Hence, it is not recommended for consumption if you have recently had surgery or are wounded.
- If you have a scheduled surgery, you must stop using Sabja seeds at least two weeks before the surgery.
How to use Sabja seeds for healthy weight loss?
Sabja seeds are packed with nutrients and are one of the best ways to lose weight without falling short of the essential nutrients that your body needs. They are most effective when you consume them after soaking them in water. When you soak these seeds in water, the water makes them translucent and soft.
To use basil seeds for weight loss, soak one to two teaspoons of the seeds in a cup full of warm water. Consume them directly after fifteen minutes. You can also sprinkle these seeds in salads and soups, or mix them with lemonade or green tea.
Recipes
Sabja seeds offer a lot of health benefits. But soaking them in water and consuming them may prove to be boring. To make these seeds interesting, try out some of the recipes below.
1. A twist on the Lemonade
Ingredients
- Juice of 1 lemon
- Chilled water (ice cubes optional) – 2 glass
- Strawberry syrup – 3 tablespoon
- Sabja seeds – 2 teaspoons
- Mint leaves roughly torn – 4 to 5
- Pinch of salt for each glass (optional)
- Preparation time: 15 minutes
- Cooking time: 5 minutes
- Serves: 2
Preparation
- Wash and soak the seeds in warm water for 10 to 15 minutes
- Strain out the excess water and keep it aside
- In a jar, add strawberry syrup, lemon juice, and chilled water. Mix well
- Add the strained seeds, stir and transfer to a chilled glass
- Add the mint leaves and salt
- You can add ice cubes and serve them chilled
You can also use rose syrup, any fruit-flavored drink instead of strawberry syrup, or simply add the seeds to any fruit juice. Sabja seed with coconut water not only tastes good, but it is also the best way to cool your body during summer.
What is the best time to drink Sabja water?
Basil seeds are consumed in the morning after soaking them overnight.
Basil seeds are beneficial for weight loss, reducing appetite due to feeling of fullness, relieving constipation, improving gut health, reducing body heat, lowering blood sugar. Since basil seeds are hard to chew, soaking them adequately (overnight) is imperative. It’s ideal to mix 2 spoons of soaked basil seeds with one glass of water.
If taken at night, it might disturb sleep due to the urge to urinate since a high amount of water is consumed. Hence, I’d suggest that it must be made a morning habit which will also help bowel regulation.
Tulsi or Basil leaves are another important product that can prevent kidney stones. Drinking juice made out of these leaves can be an effective kidney stone remedy.
Chia seeds and Sabja seeds
Sabja seeds are often confused with chia seeds. Some notable differences between chia and Sabja seeds are:
- Sabja seeds are jet black in color while chia seeds are a mixture of black, white, and grey in color.
- Sabja seeds are elliptical in shape while chia seeds are oval.
- Chia seeds can be consumed raw or soaked while Sabja seeds can be consumed only after soaking.
Also read: Health Benefits of Dragon Fruit And Its Nutrition Facts
Sabja seeds side effects
You can consume Sabja seeds with little fear of it interacting with other medications. Though these seeds pose little to no threat and almost all individuals can tolerate it, we suggest that you consult with your healthcare provider. If you consume these seeds in limited quantity, they do not pose any threat. But an overdose of these seeds has some side effects.
The daily recommended dosage is not to exceed a tablespoon, though it might vary from person to person. The side effects of these seeds include diarrhea, vomiting, nausea, acne, acid reflux, headache, abdomen discomfort, loss of appetite, and such. They can also cause low blood sugar in some people.
Most healthcare providers do not recommend Sabja seeds to pregnant women and children. Children could choke on the seeds if they are not mixed well in water. They are believed to reduce the estrogen level in the body; it is not recommended for pregnant women.
As basil oil and extracts can slow blood clotting, it is not recommended for consumption if you have recently had surgery or are wounded. If you have a scheduled surgery, you must stop using basil at least two weeks before the surgery. As the side effects of them vary from one person to another, we recommend you consult with your healthcare provider before consuming them.