Sabja seeds also called basil seeds and have a smiliarity to chai seeds is widely used in foods, to cater to pharmaceutical needs or for cosmetic purposes. The seeds are highly rich in protein comprising of all essential amino acids as well as containing dietary fibres and other crucial minerals such as calcium, potassium, and magnesium. These seeds are used in its leafy form to add aroma to foods or for manufacturing other beverages, tea or essential oils. There are various health benefits of sabja seeds such as it aids with weight loss, controls blood sugar levels, relieves constipation alleviates bloating along with keeping the skin and hair healthy. Read further to know much wonderful details on sabja seeds.
What are Sabja Seeds?
Sabja seeds, also known as basil seeds or tukmaria seeds, are small, black seeds derived from the sweet basil plant (Ocimum basilicum). They are commonly used in Asian cuisine and traditional medicine for their numerous health benefits and culinary applications. Sabja seeds are quite hard in nature and therefore cant be consumed in its raw form. Thus, its advisable to intake it after soaking them in water making it more glutinous and easier to consume. Although being traditionally used in Ayurveda, Chinese medicines and in Middle-East, the extraordinary benefits of sabja seeds have come to light worldwide only in recent years.
To get the potential Sabja seeds benefits, you may consider adding them to lemon water, coconut water, yoghurt or refreshing summer smoothies! Adding sabja seeds benefits your health and can increase the protein and fibre content in your body. (up to 15 grams of proteins and 22 grams more of fibre!)
15 Health Benefits of Sabja Seeds
A spoonful of Sabja seeds benefits your body and can do wonders from day one. Easy to store and require no preparation at all. The bare minimum, just soak them for 15 mins to get the sabja seeds benefits for skin, gut health and overall well-being. Here are the 11 sabja seeds benefits listed below;
- Helps to reduce Blood Sugar Levels
- Good for Diabetes Management
- Relieves Acidity
- Helps to relieve Constipation
- Helps to Promote Weight Loss
- Contains a lot of Minerals
- Prevents the risk of Heart Diseases
- Acts as a Natural Body Colant
- Reduces Cholesterol Levels
- Oral Health Benefits
- Reduces Anxiety & Stress
- Cures cold and Cough
- Rich in antioxidants
- Good source of Omega-3 Fat
- Rich in fibre
Let us look at the Basil seeds benefits in detail. And if you’re familiar with the sabja seeds benefits in advance, then to explore more, buy true elements basil seeds for a trail.
1. Helps to reduce Blood Sugar Levels
One of the many basil seeds benefits includes healthy blood circulation as well as leaving a positive impact on blood sugar control. This is due to their high fibre content and the presence of certain compounds that regulates glucose levels in the blood. Including basil seeds benefits individuals suffering from diabetes to achieve better glycemic control.
2. Good for Diabetes Management
Sabja seeds benefits include aiding in diabetes management due to their high fibre content, which helps regulate blood sugar levels and improve insulin sensitivity. Their antioxidants and heart-healthy properties offer further support in managing diabetes. However, they are not a substitute for medical treatment, and it’s crucial to work with a healthcare professional for a comprehensive diabetes management plan.
3. Relieves Acidity
Basil seeds benefits are also known to relieve acidity and promote digestive health. When soaked in water, the seeds form a gel-like substance that can soothe the digestive tract and reduce acidity, providing relief to those experiencing heartburn or indigestion. Additionally, the fibre content in sabja seeds helps promote regular bowel movements and may relieve constipation, supporting overall gastrointestinal health.
4. Helps to relieve Constipation
Rich in fibre content, sabja seeds benefits babies and adults to get rid of constipation. The ability to soak and lock water forms a gel-like substance that can help soften the stool and promote bowel movements. The soluble fibre in sabja seeds benefits in adding bulk to the stool, making it easier to pass through the digestive tract.
5. Helps to Promote Weight Loss
For individuals aiming to shed excess pounds, the sabja seeds benefits are known to support weight loss efforts. Due to their ability to absorb water and expand in the stomach, they create a feeling of fullness, leading to reduced appetite and potential calorie intake. This property can be particularly helpful for those trying to control their food cravings and manage their weight effectively. You can learn more about how Sabja seeds for weight loss can support you throughout the journey.
6. Contains a lot of Minerals
Sabja seeds are a rich source of minerals, including calcium, magnesium, and iron. These essential minerals play vital roles in maintaining bone health, supporting muscle function, and aiding in oxygen transport throughout the body. Thus, we can say that Sabja seeds benefits are known to increase the nutrition intake required daily.
7. Prevents the risk of Heart Diseases
Incorporating sabja seeds benefits and may contribute to a reduced risk of heart disease. Their fibre content can help lower cholesterol levels and regulate blood pressure, factors that are important for cardiovascular health. By supporting healthy cholesterol levels, sabja seeds help minimize the risk of developing heart-related problems.
8. Acts as a Natural Body Colant
In traditional medicine, sabja seeds have been valued for their cooling properties, making them a natural body coolant. In hot weather or during periods of heat-related discomfort, consuming a glass of water with a spoonful of sabja seeds benefits your body by maintaining a refreshing and cooling effect within the gut.
9. Reduces Cholesterol Levels
Sabja seeds may help reduce cholesterol levels due to their rich content of soluble fibre. Soluble fibre acts as a sponge in the digestive system, absorbing cholesterol and preventing its absorption into the bloodstream. By binding with cholesterol and bile acids, sabja seeds aid in their excretion from the body, thereby potentially lowering LDL (low-density lipoprotein) or “bad” cholesterol levels.
The presence of certain compounds in sabja seeds benefits in contributing to the cholesterol-lowering effects. These compounds can help regulate enzymes involved in cholesterol synthesis, further supporting the management of cholesterol levels.
10. Oral Health Benefits
Sabja seeds benefits are known to improve your oral health due to their antimicrobial properties. These properties help inhibit the growth of bacteria and other microorganisms in the mouth, which can contribute to oral health issues such as cavities, gum disease, and bad breath.
By incorporating basil or sabja seeds into the diet or using them as a mouthwash, they may help reduce the presence of harmful bacteria in the oral cavity, promoting a healthier oral environment.
11. Reduces Anxiety & Stress
Sabja seeds benefits are ever known and have been traditionally used in Ayurvedic medicine for their potential to reduce anxiety and stress. These tiny seeds contain compounds that possess adaptogenic properties, which means they may help the body adapt to stress and maintain a state of balance, both physically and emotionally.
When consumed, it may have a calming effect on the nervous system, promoting relaxation and reducing feelings of anxiety. They may also help regulate the production of stress hormones, such as cortisol, which can contribute to an overall sense of well-being. To explore more about managing mental as well as physical, you can buy health plans.
12. Cures cold and Cough
The benefits of sabja seeds extend to its hold of antispasmodic properties which helps in settling down the spasmodic muscles and letting them relax. This can further assist in controlling the cough and giving a boost to the immunity system. The rich nutrients present in sabja seeds also helps in keeping the body healthy and sound.
13. Rich in antioxidants
Sabja seeds are essentially rich in flavonoids and other polyphenols. Flavonoids are antioxidants, that helps shielding your cells from damages further boosting your immunity. It also provides a protective layer against UV radiation alog with bestowing good health to the skin.
14. Good source of Omega-3 Fat
Basil seeds are a good source of alpha-linolenic acid (ALA) which is a type of plant based omega-3 fatty acid. These acids help in boosting the metabolism. They also significantly support heart health by controlling the cholesterol levels and reducing inflammation.
15. Rich in fibre
Basil seeds can imperatively help you fulfill your daily intake of fibre. These seeds are mainly rich in soluble fibres including pectin. Pectic is known to possess prebiotic benefits which can nourish gut bacteria that are beneficial as well as having anti-inflammatory bacteria that can further help with gut health. Pectin also helps in promotion of hormones that gives you sense of fullness, keeping the hunger pangs at bay. It can also lower blood cholesterol levels by proceeding absorption of cholesterol in your gut.
Benefits of Sabja Seeds for Skin
Wondering if basil seeds benefits are limited to internal well-being? Well, just like you mixed the seeds in water, similarly you can soak the basil seeds in coconut oil and apply it overnight to get the potential sabja seeds benefits. Sabja seeds have the ability to absorb and retain water, forming a gel-like substance when soaked. When applied topically or consumed, this gel can help hydrate the skin, keeping it moisturized and preventing dryness. Sabja seeds are known for their cooling properties. When applied to the skin or consumed during hot weather, they can provide a soothing and refreshing effect, reducing skin irritation and redness caused by heat or sun exposure. One of the many sabja seeds benefits for skin is they may alleviate skin conditions like acne, redness, and swelling. Sabja seeds contain compounds with anti-inflammatory properties, which can help reduce skin inflammation and irritation. Sabja seeds are a rich source of antioxidants, which can help combat free radicals and oxidative stress in the skin. Free radicals can damage skin cells and contribute to premature ageing. The antioxidants in sabja seeds may help neutralize these harmful molecules, promoting youthful and healthy-looking skin.
Keep in mind that sabja seeds benefits for skin may vary for individuals. It’s essential to conduct a patch test before using any new skincare product or remedy, especially if you have sensitive skin or allergies. If you experience any adverse reactions, discontinue use and consult a dermatologist.
Benefits of Sabja Seeds for Hair
Sabja seeds are rich in iron, vitamin K, and protein which assist in keeping the hair long and strong. Sabja seeds also contain antioxidants which promotes the growth of hair along with preventing premature hair loss. The properties of basil seeds keeps inflammation at bay and also reduces oxidative stress on the scalp further helping with prevention of hair loss and enhancing growth of hair. The presence of protein and iron in these seeds also promotes the growth and volume of the hair.
Benefits of Sabja Seeds as per Ayurveda
The rich and extraordinary benefits of sabja seeds are remarkably advertised by even Ayurveda. There are various Ayurveda experts who explicitly recommend incorporating sabja seeds into the diet especially for those struggling with the problem of binge eating, as the properties of sabja seeds helps curb excessive eating by keeping the frequent cravings at bay. Below are some of the widely known benefits of Sabja seeds that are highlighted by Ayurveda experts.
- Rich in Fiber and Mucilage: Sabja seeds are rich in fibre which helps imperatively at lowering constipation. The presence fiber also makes it an effective remedy for lowering inflammating further promoting heart health.
- Cooling properties: Sabja seeds are also known to be potent with its cooling effects making it an essential for the weather that is hot and humid. These seeds can also help curb acidity and heartburn.
- Promotes satiety: The slow digestion of sabja seeds also helps in maintaning the blood sugar levels along with controlling hunger. These seeds potently acts as appetite suppressant promoting the feeling of fullness. All of this together contributes towards obtaining the weight management goals.
- Diuretic properties: Sabja seeds possess diuretic properties making it a great detoxifier for kidney alongwith being helpful in UTIs. They are also known to reduce estrogen level and therefore can be consumed by women who struggle with the issue of excess bleeding.
How to consume Sabja Seeds?
The nutrients present in the sabja seeds can be extracted most effectively when its consumed after getting soaked in water. You can soak two spoons of sabja seeds in a cup of warm water for 15-30 mins. After being soaked, you will find the seeds to be swelled up twice its original size and its texture turning soft. The seeds will also have a white coating present on it after swelling up and that’s when when you that they have start to depart antioxidants as well as digestive enzymes.
Sabja seeds are also consumed by blending them with various beverages or by garnishing on ice creams. Adding sabja seeds into your smoothies, milkshakes, yoghurt, pasta or other food items can provide your body with various nutritional benefits.
Uses of Sabja Seeds
Beyond the Sabja seeds benefits, here are the uses discussed below;
- Culinary Applications: Sabja seeds are commonly used in various culinary preparations. They can be added to beverages like lemonade, smoothies, and milkshakes, providing a refreshing and nutritious twist. The seeds can also be used as a topping for desserts, salads, and yoghourt for added texture and flavour.
- Natural Thickener: When soaked in water, sabja seeds develop a gel-like texture, making them an excellent natural thickener for recipes. They can be used as an egg substitute in vegan baking or to thicken soups, sauces, and puddings.
- Hydration and Refreshment: Sabja seeds soaked in water or beverages act as a natural coolant, making them a popular choice during hot weather to provide a refreshing and hydrating effect.
- Medicinal Uses: In traditional medicine, sabja seeds have been used for their potential health benefits, such as aiding in digestion, managing diabetes, reducing anxiety, and promoting heart health. Basil seeds benefits are discussed in the above section.
Nutritional Value of Sabja Seeds
Sabja seeds are a bonafide source of enriching our body with all the essentail nutrients. The seeds are rich in carbs proteins, fiber, calcium, iron and others providing our body with overall nourishment and growth. Below listed is the nutritional value of sabja seeds.
| Sabja Seeds | Serving size- 100g |
| Calories | 27 |
| Total Fat | 0.61g |
| Sodium | 4mg |
| Total Carbohydrate | 4.34g |
| Dietary Fiber | 3.9g |
| Protein | 2.54g |
| Calcium | 154mg |
| Iron | 3.17mg |
| Potassium | 462mg |
| Vitamin C | 18.0mg |
Side Effects of Sabja Seeds
There are a few side effects besides the sabja seeds benefits. Let us look at the side effects closely;
- Allergic Reactions: Some individuals may be allergic to sabja seeds, and consuming or applying them can lead to allergic reactions like itching, skin rashes, or difficulty breathing. If you experience any allergic symptoms, discontinue use and seek medical attention.
- Interactions with Medications: Sabja seeds may interact with certain medications, affecting their absorption or effectiveness. If you are taking medications, especially blood thinners or diabetes medications, consult your healthcare provider before incorporating sabja seeds into your diet.
- Gastrointestinal Discomfort: In some extreme cases, excessive consumption of sabja seeds may cause gastrointestinal discomfort, such as bloating, gas, or stomach cramps. It’s essential to consume them in moderation to avoid such issues.
- Contamination Risks: Like any food product, sabja seeds can be contaminated with bacteria or other harmful substances. It’s crucial to purchase high-quality, clean seeds from reputable sources and store them properly to minimize contamination risks.
Expert Review on Sabja Seeds Benefits
Sabja seeds or Basil seeds also commonly known as Falooda seeds are considered as one of the best alternatives for chia seeds and like them should be consumed after soaking in the water. They can also be consumed by adding in the smoothies, shakes, yoghurts or other beverages. They come packed with wonderful health benefits such as aiding in digestion, helping with weight loss, acts as natural coolant along with improving cold and cough. These seeds also possess anti-inflammatory and diuretic properties. There are also certain side effects of sabja seeds such as they might react with some medications that one is already taking or give way to gastrointestinal infection. However, these seeds are known to have various benefits and are highly recommended by ayurveda experts. While you are extracting wonderful benefits of sabja seeds, try your hand on some healthy recipes to keep your healthy self at par.
References
“Meal Replacement Beverage Twice a Day in Overweight and Obese Adults (MDRC2012-001).” n.d. NCBI. Accessed December 27, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514724/.
“Weight loss maintenance: A review on dietary related strategies.” n.d. NCBI. Accessed December 27, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/.
FAQs
1. Can we drink sabja seeds daily?
Sabja seeds are great source of protein and can be easily consumed daily. Its consumption will enrich the body of various health benefits such as strengthening the bones, muscles, improving the skin and hair, boosting metabolism and so much other.
2. What is the best time to have sabja seeds?
The best time to have sabja seeds can vary based on personal preferences and health goals. Some people prefer to consume them in the morning to kickstart their day with a refreshing and hydrating effect. Others may enjoy them in the evening to aid digestion and provide a calming effect after meals.
3. Is sabja seeds good for female?
Sabja seeds effectively helps in reducing the estrogen level which makes it consumption extremely useful for women who deal with excess bleeding during periods. These seeds also have diuretic properties which makes it helpful in curbing UTIs.
4. Should I soak Sabja Seeds overnight for best results?
Sabja seeds are rich in fibre making them a laxative to stimulate bowel movements. It is recommended by even Ayurveda experts to consume them after soaking them in water overnight to extract its excellent benefits. Take 1-2 teaspoons of sabja seeds, soak them at night and drink it every day.
Related Posts
