Basil, found in numerous varieties, may not offer substantial vitamins and nutrients, but its distinctive flavor can elevate your sauces, salads, and soups.
Originating from Asia and Africa, basil is a flavorful leafy herb belonging to the mint family, with multiple varieties available.
Not just limited to seasoning, this aromatic herb is popular in teas and supplements, potentially offering various health advantages.
This article provides comprehensive insights into basil, its benefits, and versatile uses.
Varieties of Basil
The culinary basil frequently purchased for cooking is scientifically known as Ocimum basilicum (abbreviated as O. basilicum). There exists a diverse range of O. basilicum varieties, including:
- Sweet Basil: Widely cultivated and popular for its use in Italian cuisine. Often found dried in grocery stores, it boasts a licorice-clove flavor.
- Bush or Greek Basil: Emitting a strong aroma but mild taste, this variety can substitute sweet basil. It forms a compact bush with small leaves, ideal for pot cultivation.
- Thai Basil: Known for its anise-licorice flavor, it is a staple in Thai and Southeast Asian dishes.
- Cinnamon Basil: Originating from Mexico, this type offers a cinnamon-like taste and scent. It is commonly paired with legumes or used in spicy stir-fried vegetable dishes.
- Lettuce Basil: Characterized by large, wrinkled, soft leaves with a licorice-like flavor. It is perfect for salads or when combined with tomatoes and olive oil.
Additionally, the basil utilized in supplements and herbal tea is holy basil, also known as tulsi, scientifically classified as Ocimum tenuiflorum or O. sanctum. Its distinctive flavor makes it a preferred ingredient in certain Thai dishes.
Nutritional Elements and Phytochemicals of Basil
Due to the relatively small quantities used in recipes, basil contributes minimal vitamins and minerals to typical diets.
Here is the notable nutrient content of 1 tablespoon (around 2 grams) of sweet basil (2, 3):
| Form | Fresh Leaves, Chopped | Dried Leaves, Crumbled |
|---|---|---|
| Calories | 0.6 | 5 |
| Vitamin A | 3% of the RDI | 4% of the RDI |
| Vitamin K | 13% of the RDI | 43% of the RDI |
| Calcium | 0.5% of the RDI | 4% of the RDI |
| Iron | 0.5% of the RDI | 5% of the RDI |
| Manganese | 1.5% of the RDI | 3% of the RDI |
Although dried basil is more nutrient-dense, its concentrated use in recipes balances out with the smaller quantity needed compared to fresh basil. Consequently, neither form serves as a significant source of most nutrients, except for vitamin K.
Beyond its nutrient content, basil provides valuable plant compounds with antioxidant, anti-inflammatory, and other health benefits. These compounds also give basil its unique essence — the distinct aroma and flavor that characterize it. This is why oils derived from basil and other plants are referred to as essential oils.
Health Benefits
Basil isn’t just a well-known folk remedy for issues like nausea and insect bites; it’s also extensively used in traditional Chinese medicine, Ayurvedic medicine, and various holistic healing systems.
In contemporary research, scientists are exploring the potential medicinal advantages of basil. Instead of using whole leaves, researchers often examine extracts or essential oils of basil, which contain concentrated plant compounds.
Typically, preliminary studies involving test tubes or animals are conducted to assess whether these substances hold promise for further development as medications that can be tested in human trials.
Potential Advantages of Sweet Basil
Here’s a summary of potential benefits associated with sweet basil extracts, primarily based on mouse and test-tube studies. It’s important to note that whether these outcomes would be replicated in humans remains uncertain.
Preliminary research indicates that sweet basil extracts may:
- Reduce memory loss linked to stress and aging.
- Alleviate depression caused by chronic stress.
- Minimize stroke damage and aid in recovery, whether administered before or immediately after a stroke.
- Improve fasting blood sugar levels, cholesterol, and triglyceride.
- Lower blood pressure in individuals with hypertension.
- Relax blood vessels and exhibit anticoagulant properties similar to aspirin.
- Guard against aspirin-induced damage to the gut, particularly preventing ulcers.
- Possibly prevent certain cancers, including those affecting the breast, colon, and pancreas.
- Enhance mental alertness when used in aromatherapy.
- Inhibit the growth of bacteria responsible for dental decay.
- Improve food safety, especially if incorporated into food packaging by manufacturers.
- Serve as an alternative to antibiotics for infectious diseases, including combating antibiotic-resistant bacterial strains.
- Act as a natural insect repellent against mosquitoes and ticks.
It’s worth noting that mouse studies typically administer 100–400 mg of basil extract per kg (220–880 mg per pound) of body weight. However, appropriate human doses are currently unknown.
Potential Benefits of Holy Basil
Holy basil has a rich historical background in treating various ailments, including many mentioned earlier. Although there are limited human studies available, their findings are promising.
In one study involving 60 individuals with type 2 diabetes, taking 250 mg of holy basil extract alongside a diabetes medication before breakfast and dinner for three months resulted in an 18% decrease in average blood sugar levels compared to those solely relying on the drug (34).
Furthermore, in a research involving 158 participants experiencing at least three symptoms of stress, taking 1,200 mg of holy basil extract daily for six weeks proved to be 39% more effective at alleviating general stress symptoms compared to a placebo.
Nevertheless, additional human studies are necessary to confirm the effectiveness and determine appropriate dosages.
Purchasing, Cultivating, and Preserving
Fresh basil offers a robust flavor, but dried basil is more economical and convenient. Alternatively, you can find pre-portioned frozen basil cubes in the freezer section of stores.
While sweet basil is the most common variety, you might discover other types at farmers markets or ethnic stores, such as Asian food markets. Alternatively, consider growing your own basil.
Basil can thrive in any location with nighttime temperatures above 60℉ (15.5℃) for at least two months. It’s sensitive to cold and requires full sun exposure throughout the day.
You can cultivate basil from seeds planted in soil or stem cuttings placed in water until roots develop. Basil flourishes in well-draining garden soil or patio pots.
Harvest basil leaves as needed, but avoid simply plucking them; instead, trim the stem at the base, leaving only two to four leaves to promote proper growth.
To keep basil leaves fresh, place fresh stems in a jar with tap water for a few days. Whether to refrigerate fresh basil is a topic of debate, as cold temperatures can cause discoloration.
If you have an abundance of fresh basil, you can dry the leaves and store them in a tightly sealed jar. Refrain from crushing the leaves until required, as this preserves their essential oils, aroma, and flavor.
Culinary Uses of Basil
Basil adds a burst of flavor to dishes like tomato-based recipes, salads, zucchini, eggplant, meat seasonings, stuffings, soups, sauces, and more.
One of the most popular uses of basil is in pesto, a creamy green sauce made from crushed basil, garlic, Parmesan cheese, olive oil, and pine nuts. Dairy-free options are also available, and pesto can be enjoyed as a dip or a sandwich spread.
Basil pairs well with other herbs and spices like garlic, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary, and sage.
When using fresh basil, it’s best to use only the leaves, not the stems. Add fresh basil at the end of cooking to preserve its flavor and vibrant green color, as heat can diminish its qualities (36).
If a recipe calls for fresh basil but you only have dried, use one-third of the measurement, as dried basil is more concentrated.
For cooking without a specific recipe, you can use the following amounts per 1 pound (450 grams) of food as a general guide (2, 3):
| Dried Basil | Fresh Basil | |
|---|---|---|
| Vegetables, Grains, or Legumes | 1.5 teaspoons | 2 tablespoons |
| Meat, Poultry, or Fish | 2 teaspoons | 2.5 tablespoons |
| Baked Goods | 1.5 teaspoons | 2 tablespoons |
Safety Concerns and Potential Adverse Reactions
Basil is generally safe when consumed in small quantities, but a few precautions are necessary.
Basil leaves are rich in vitamin K, which aids in blood clotting. High intake might interfere with blood-thinning medications like warfarin. If you’re on a blood thinner, it’s important to maintain consistent daily vitamin K intake so your doctor can manage your medication. Consuming large amounts of basil-containing foods, such as pesto, could complicate this.
Conversely, basil extracts, often found in supplements, can thin the blood. This can pose problems if you have a bleeding disorder or are preparing for surgery.
People taking blood pressure or diabetes medications should be cautious with basil supplements as they may lower blood pressure and blood sugar levels. Adjustments in drug dosage might be necessary, and it’s advisable to consult your doctor.
For individuals who are pregnant or attempting to conceive, it’s best to avoid holy basil. Animal studies suggest that holy basil supplements might adversely impact sperm and induce contractions during pregnancy. Potential risks during breastfeeding are not well understood.
While basil allergies are rare, a few cases have been reported in individuals reacting to pesto.