11 Health Benefits of Basil, Description, and Side Effects

March 28, 2024 by Lauro Braganza

Unlock the secret to a healthier, more vibrant life with the power of basil! This humble herb has been cherished for centuries, not only for its delightful flavor but also for its incredible medicinal properties. From boosting immunity to improving digestion, basil is nature’s gift to our well-being. So join us on this aromatic journey as we explore the captivating world of basil and uncover its remarkable health benefits. Get ready to be amazed by what this small yet mighty herb can do for you!

What is Basil

Basil (Ocimum basilicum) is an annual herb in the mint family Lamiaceae. It is native to tropical Asia but is now cultivated worldwide. Basil is known for its sweet, licorice-like flavor and aroma. It is a popular ingredient in Italian cuisine, especially pesto.

Here are some other characteristics of basil:

Scientific name: Ocimum basilicum
Other names: Sweet basil, Italian basil, Genovese basil
Description: Basil is an annual herb with square stems and opposite leaves. The leaves are ovate to lanceolate, with smooth or slightly toothed edges. They are typically light green, but some varieties have reddish or purplish leaves.
Appearance: Basil plants can grow up to 1 meter tall. Small, white, or pink flowers are arranged in terminal spikes.
Habitat: Basil prefers full sun and well-drained soil. It is not tolerant of cold weather and will die when temperatures drop below 50 degrees Fahrenheit.
Taste: Basil has a sweet, licorice-like flavor. The flavor is more intense in the leaves near the flower buds.
Size: Basil leaves can range from 2 to 5 centimeters long.
Color: Basil leaves are typically light green, but some varieties have reddish or purplish leaves.
Seeds: Basil seeds are small and black. They are typically sown indoors about six weeks before the last frost.
Other characteristics: Basil is a member of the mint family, so it has a strong aroma. It is also a good source of vitamins A and C.

Basil is a versatile herb that can be used in many different dishes. It is a popular ingredient in Italian cuisine but can also be used in Thai, Indian, and other cuisines. Basil can be used fresh, dried, or frozen. It is also a popular ingredient in essential oils.

Basil Nutrition Per 100g

Here is the approximate nutritional composition of fresh basil per 100 grams:

Calories: 22 kcal
Protein: 3.15 grams
Carbohydrates: 2.65 grams
Dietary Fiber: 1.6 grams
Sugars: 0.3 grams
Fat: 0.64 grams
Vitamins:
- Vitamin A: 2640 IU (53% of the Daily Value)
- Vitamin C: 18 mg (30% of the Daily Value)
- Vitamin K: 414.8 mcg (518% of the Daily Value)
- Folate: 68 mcg (17% of the Daily Value)
Minerals:
- Calcium: 177 mg (18% of the Daily Value)
- Iron: 3.17 mg (18% of the Daily Value)
- Magnesium: 64 mg (16% of the Daily Value)
- Potassium: 295 mg (8% of the Daily Value)

Please note that these values are approximate and can vary slightly based on factors such as the specific variety of basil, growing conditions, and other factors. Basil is a nutrient-rich herb often used as a flavorful addition to various dishes. It’s particularly notable for its high vitamin K content.

Medicinal and Health Benefits of Basil

Basil is not only a popular herb used in cooking but also has several potential medicinal and health benefits. While it’s important to note that basil should not be used as a sole treatment for medical conditions, it can complement a healthy lifestyle when incorporated into your diet. Here are some of the potential medicinal and health benefits of basil:

Anti-Inflammatory Properties: Basil contains compounds like flavonoids and volatile oils, such as eugenol, which have anti-inflammatory properties. These properties can help reduce inflammation in the body.
Antioxidant Rich: Basil is rich in antioxidants, which can help protect the body’s cells from damage caused by free radicals. This may contribute to reducing the risk of chronic diseases, including cancer.
Supports Heart Health: Basil contains compounds that may help lower cholesterol levels and blood pressure. These benefits can contribute to better heart health and a reduced risk of cardiovascular diseases.
Aids in Digestion: Basil has been traditionally used to relieve digestive discomfort. It may help soothe an upset stomach, reduce bloating, and improve overall digestion.
Anti-Bacterial and Anti-Microbial: Basil’s essential oils, including eugenol, have antibacterial properties and may help combat certain infections. Basil oil is sometimes used in natural remedies for oral health.
Stress Reduction: Some compounds in basil may have adaptogenic properties, helping the body cope with stress. The aroma of basil may also have a calming effect.
Supports Immune System: Basil is a good source of vitamins and minerals, including vitamin C, which can help boost the immune system and keep it functioning optimally.
Anti-Arthritic: Basil’s anti-inflammatory properties may help alleviate arthritis symptoms and other inflammatory joint conditions.
Skin Health: Basil extracts and essential oils are sometimes used topically for skin conditions, as they may have antibacterial and anti-inflammatory effects.
Diabetes Management: Some research suggests that compounds in basil may help regulate blood sugar levels, which could benefit individuals with diabetes.
Pain Relief: Basil has been used in traditional medicine to alleviate various types of pain, including headaches and menstrual cramps.

It’s essential to remember that while basil can offer potential health benefits, it should not replace medical treatment of severe conditions. Additionally, individual responses to basil and its compounds may vary. Suppose you have specific health concerns or conditions. In that case, it’s advisable to consult with a healthcare professional before using basil or any other herbs or supplements as part of your treatment plan.

Side Effects and Disadvantages of Basil

Basil is a popular herb known for its numerous health benefits and culinary uses. However, like any other natural remedy, it’s important to be aware of potential side effects and disadvantages associated with its consumption. Here are five things to keep in mind:

1. Allergic Reactions: Some individuals may experience allergic reactions to basil, especially those allergic to mint or other herbs in the Lamiaceae family. Symptoms can range from mild itching or skin rash to more severe reactions such as difficulty breathing or anaphylaxis.

2. Blood Clotting: Basil contains compounds that can act as blood thinners, which can benefit some people but may pose risks for others on certain medications (such as anticoagulants). It’s best to consult your healthcare provider if you have concerns about how basil might interact with your medication regimen.

3. Lowered Blood Sugar Levels: Basil has been found to have hypoglycemic properties, meaning it may lower blood sugar levels. While this can be helpful for individuals with diabetes or insulin resistance, it could potentially cause problems for those taking medication or already having low blood sugar.

4. Digestive Issues: In some cases, consuming large amounts of basil leaves or supplements may lead to digestive discomfort, such as stomach upset, gas, bloating, or diarrhea.

5. Drug Interactions: Basil may interact with certain medications, including anti-hypertensive drugs and sedatives, due to its potential effect on lowering blood pressure and inducing relaxation.

Consuming basil in moderation is important, and consult with a healthcare professional if you have any pre-existing medical conditions or concerns about its use alongside other medications.

How to Cook and Consume Basil

Basil is a versatile herb used in various forms, from fresh leaves to dried spices, oils, and even tinctures. Here are different ways to cook and consume basil:

Fresh Basil Leaves:
- Salads: Toss fresh basil leaves into salads for a burst of flavor.
- Pesto: Make classic basil pesto by blending fresh basil leaves, pine nuts, Parmesan cheese, garlic, and olive oil. Use it as a pasta sauce, sandwich spread, or dip.
- Caprese Salad: Layer fresh basil leaves with tomatoes and mozzarella cheese, drizzle with olive oil, and sprinkle with salt and pepper.
- Pizza: Scatter fresh basil leaves over your pizza before or after baking for a fresh, aromatic touch.
Basil Tea:
- Herbal Tea: Steep fresh basil leaves in hot water for a soothing herbal tea. For extra flavor, add honey or lemon.
Basil Juice:
- Basil Lemonade: Blend fresh basil leaves with lemon juice, water, and sweetener (e.g., sugar, honey, or a sugar substitute) to make a refreshing basil lemonade.
Dried Basil:
- Seasoning: Dried basil is a key ingredient in Italian seasoning blends and is used as a seasoning in various dishes, such as pasta sauces, soups, stews, and roasted vegetables.
Basil Oil:
- Infused Oil: Make basil-infused oil by placing fresh basil leaves in a bottle and covering them with olive oil. Allow it to infuse for a few weeks before adding flavor to salads, pasta, or grilled vegetables.
Basil Tincture:
- Herbal Tincture: While not as common as other methods, you can make a basil tincture by steeping fresh basil leaves in alcohol (e.g., vodka) for an extended period. Tinctures are typically used in herbal medicine and are consumed in small, diluted doses.
Basil in Soups and Sauces:
- Tomato Sauce: Basil is a classic addition to tomato-based pasta, soups (like tomato basil soup), and pizza sauces.
- Thai Dishes: Thai basil is commonly used in dishes like Thai basil chicken and Thai basil beef.
Basil as Garnish:
- Sprinkle fresh basil leaves to garnish on various dishes to enhance their visual appeal and flavor. It’s often used in Thai, Italian, and Mediterranean cuisine.
Basil in Cocktails:
- Fresh basil can be muddled and added to cocktails for a unique flavor. It pairs well with citrusy and herbal cocktails.
Basil in Desserts:
- Some dessert recipes incorporate basil for a surprising twist. For example, you can infuse cream with basil for basil-flavored ice cream or use it to make basil-flavored sorbet.

Remember that basil’s flavor is best when it’s fresh. Store fresh basil leaves in the refrigerator, wrapped in a damp paper towel or in a jar with water, to keep them from wilting quickly. Dried basil can be kept in an airtight container in a cool, dry place.

Experiment with basil in various culinary applications to discover your favorite way to enjoy this fragrant herb.

The Bottom Line

Basil is not just a flavorful herb that adds a delightful touch to your culinary creations; it also offers many health benefits. From its rich nutritional profile to its potential medicinal properties, this versatile herb has been used for centuries in various traditional practices.

With its powerful antioxidants and anti-inflammatory compounds, basil may help protect against chronic diseases like cancer and heart disease. It can also support digestive health, boost the immune system, and promote healthy skin.

However, as with any herb or supplement, moderation is key. Basil should be consumed in reasonable amounts and not excessively. Additionally, some individuals may experience side effects such as allergic reactions or interactions with certain medications.

To incorporate basil into your diet, use fresh leaves in salads, sandwiches, pesto sauces, or garnish on top of pizzas. You can brew basil tea or add dried basil to soups and stews for an aromatic flavor boost. Basil oil and tinctures are other popular options for consumption.

Remember to consult with a healthcare professional before adding large quantities of any new food or supplement to your diet if you have underlying medical conditions or take medication regularly.