Introduction
Sabja seeds, also known as tukmaria or basil seeds, are well-known for their health benefits. Due to their numerous health advantages, basil seeds (Ocimum basilicum) have been used for thousands of years in eastern medicinal practises, including Ayurveda and Traditional Chinese Medicines (TCM).
These tiny seeds make a balanced diet for optimum health because they are abundant in many essential health components.
Only two teaspoons of these tiny black seeds each day are enough to reap their incredible health benefits. These tear-shaped kernels, also known as falooda seeds or tukmaria, Sabja ginjalu in Telugu, and Sabja vithai in Tamil, are members of the Ocimum basilicum family and are often confused and mistaken for chia seeds.
Nutritional Information
The following is the nutritional content of 100 g of basil seeds.
- Carbohydrates - 63.8 g
- Protein - 14.8 g
- Fat - 13.8 g
- Fibre - 22.6 g
- Iron - 2.27 mg
- Magnesium - 31.55 mg
- Omega-3 fatty acids - 9358 mg
- Zinc - 1.58 mg
- Vitamin A and C - 18 g
- Vitamin E - 0.8 mg
According to research, 100 g of Indian sabja seeds provide 442 Kcal, which is around 57.5 Kcal per teaspoon.
21 Stunning benefits of sabja seeds
Aids weight loss
Sabja seeds are rich in omega-3 fatty acids, which are a source of alpha-linolenic acid (ALA). It speeds up the body's metabolism and makes weight reduction easier. Sabja seeds are also a good source of dietary fibre, which keeps us full for a long period and helps to avoid overeating.
Sabja seeds are the ideal foods for weight loss since they are high in dietary fibre. Fibres suppress weight gain by promoting satiety and limiting overeating and mindless eating.
Improves bowel movements
By controlling bowel movements and facilitating solid waste removal from the body, basil seeds improve digestive health. Sabja seeds are a fantastic supplemental cleanse for the body.
It aids in a smoother bowel movement and cleanses the lower abdomen and stomach regions. They also contain volatile oils that let the gas out and alleviate indigestion.
Natural coolant
Given their cooling properties, sabja seeds make a fantastic summertime dietary supplement. The seeds cool the stomach. Mixing a teaspoon of basil seeds in a bottle of water or a glass of milk helps cool the body.
Controls hunger pangs (appetite suppressant)
The high fibre content of sabja seeds keeps the stomach fuller for longer. The body thus has no requirement or cravings for high-calorie foods. We can reduce our appetite by adding some to a pre-meal salad or blending some in yoghurt.
Relieves acidity
Sabja seeds are known for their diuretic qualities, which help to cleanse the kidneys and remove toxins. It can neutralise stomach acids, reduce heartburn, soothe the stomach's inner lining, and give relief.
Controls blood sugar levels
The soluble dietary fibre in sabja seeds helps maintain and control blood sugar levels, especially for people with Type 2 Diabetes. It lowers insulin resistance and stabilises blood sugar levels.
Benefits skin and hair
Sabja seeds contain flavonoids with antioxidant properties such as vicenin and orientin. They promote the growth of new skin cells and improve skin health. They also help produce collagen, improving skin suppleness and slowing the ageing process.
The high protein and iron content in sabja seeds promote hair growth and protect against early hair loss.
Regulates blood pressure
Sabja seeds' high potassium content lowers artery pressure and lowers blood pressure. This reduces the chance of high blood pressure-related problems like heart attacks or strokes.
Fibre-rich
Fibre is known for being stomach-friendly. It keeps hunger at bay for a considerable amount of time. It also gives the body energy.
Basil seeds help by reducing chronic diseases, including cancer, Diabetes and heart disease, due to the fibres they contain.
Loaded with antioxidants
Antioxidants aid in lowering oxidative stress in the body, which reduces cell damage, aids in detoxification and guards against cancer. Owing to their anti-inflammatory and antioxidant properties, polyphenols, which are abundant in basil seeds, are good for our health.
Boosts immunity
Due to their abundance in protein, omega-3 fatty acids and other nutrients, sabja seeds help in boosting immunity.
Treats cough and cold.
The antispasmodic properties of basil seeds make them effective for treating the common cold, a cough and the flu.
Has healthy fats
Basil seeds are rich in omega-3 fatty acids and nearly free of saturated fat. Omega 3 has several benefits, from reducing depression to enhancing foetal growth to improving vision.
In addition to enhancing metabolic processes, omega 3 can help strengthen people's memories. Regular intake of this fatty acid will provide relief for people experiencing chronic inflammation.
Promotes dental health
Basil seeds guard against ulcers, cavities, plaque and bad breath since they have antibacterial properties.
Deals with PCOS
Sabja seeds are among the PCOS-friendly foods since they are a superfood packed with protein, omega-3 fatty acids and essential vitamins and minerals. These seeds don't raise insulin levels, cause food allergies, or affect the hormones or menstrual cycle.
Prevents recurrent UTIs
For patients who experience recurrent episodes of urinary tract infection, intake of sabja seeds is advisable. Sabja aids in fighting infections and other related issues like burning sensation and pain since it contains natural coolants and has the ability to remove toxins from the kidneys.
Helps in detoxification
Sabja seeds have the ability to cleanse the body and maintain a toxin-free system effectively. This promotes the health of the entire body, which makes the skin glow, prevents breakouts and detoxifies the body from within.
Heals mouth ulcer
The antibacterial, anti-fungal and anti-inflammatory properties of sabja seeds make them a good choice for people who experience mouth ulcers frequently.
Consuming soaked sabja seeds helps in mouth freshening. The cooling seed also removes plaques and prevents cavities.
Improves eyesight
Sabja seeds are an abundant source of vitamin A, which helps to improve vision.
Fights neuro disorders
The high antioxidant content of sabja seeds reduces the risk of neurodegenerative disorders, including Parkinson's and Alzheimer's, as well as help with stress relief, migraine relief, depression relief and mental fatigue.
Boosts memory
Tannins and terpenoids are abundant in sabja seeds. Flavonoids, the largest class of phytonutrients, help combat memory disorders. These are abundant in basil seeds.
It has strong memory-boosting benefits on the body and is also known for its anti-oxidative agents and antioxidant activity.
How to consume sabja seeds?
The ideal way to enjoy sabja seeds is to soak them in water. When soaked in water, they swell and wrap each black seed in a translucent white film. The seeds' powerful antioxidants and digestive enzymes fully swell up when they are immersed in warm water.
- Take roughly a cup of water, add 1 teaspoon of sabja seeds, and let it sit for about 15 minutes to soak them. This is the ideal way to drink sabja seeds.
Sabja seeds can also be consumed in the following ways.
- For a cold remedy, combine sabja seeds with ginger, honey and lukewarm water.
- Sabja seeds can be soaked and used in smoothies, milkshakes, salads, lemonades and other drinks.
- Sabja seeds also make an excellent addition to yoghurt, pudding, oats, pancakes, spaghetti and baked goods like muffins and bread.
- Sabja seeds that have been soaked can be used in place of eggs in baked goods. Sabja seeds that have been soaked in 45 ml of water can be used in place of one egg.
Difference between sabja and chia seeds
It can be difficult for some people to tell sabja seeds from chia seeds. However, the nutritional content, colour and texture of the two seeds vary.
| SABJA SEEDS | CHIA SEEDS |
| Sabja seeds are black and spherical or tear-shaped | Chia seeds are grey or white in colour and oval in shape |
| Can be consumed only after soaking in water | Can be eaten raw or soaked |
| Sabja seeds helps reduce body heat, ease constipation and treat other digestive problems. | Chia seeds have a high omega-3 fatty acids, which helps to control blood pressure and blood sugar levels. |
Side effects of sabja seeds
One can consume sabja seeds, but there is a caution as they could interact negatively with certain drugs. Although almost everyone can tolerate these seeds, and they represent little to no risk, it is advisable to speak with a doctor or nutritionist before consuming them.
These seeds pose no risk in eating a small quantity. These seeds can have negative side effects if consumed in excess. Although it may differ from person to person, the daily suggested dosage is not to exceed one tablespoon.
A basil seed overdose can result in heartburn, acid reflux, headaches, hypoglycaemia, diarrhoea and vomiting.
Also, vitamin K in basil seeds helps blood coagulate, which might interact poorly with blood-thinning medications.
Conclusion
Sabja seeds are black, tear-shaped seeds that many mistakes for chia seeds. They are incredibly high in fibre, healthy fats, carbohydrates and proteins. Sabja seeds are rich in antioxidants, help in regulating Diabetes and are also beneficial to the skin. Refrain from consuming raw basil seeds since they are difficult to chew. The easiest way to make them more gelatinous before eating is to soak them in water. To benefit from the health benefits, it is advised to consume at least two teaspoons daily.
