What Is Basil Good For? Complete 2024 Guide
Basil is a widely used herb that plays a key role in some famous cuisines. Beyond its ability to enhance the flavor of various dishes, basil is also known for its numerous health-beneficial properties when used properly. This versatile herb has been a staple in traditional medicine across cultures.
Basil is a widely used herb with dozens of varieties that have slight to pronounced differences among them. Eating basil in different forms, whether fresh or dry, as an herb or a supplement offers distinct benefits. But in some cases, you should be mindful of its intake. To learn more, continue reading.
Basil Benefits
Studies show that basil (Ocimum basilicum) could be effective in the treatment of various diseases¹ ². In the following section, I'll introduce some of the herb's potential health benefits.
Disease Prevention
Basil is an antioxidant-rich plant¹, which could help prevent diseases caused by free radicals, such as heart disease, diabetes, and even cancer³ ⁴. Some effective antioxidants found in basil include eugenol⁵, anthocyanins⁶, and beta-carotene⁷, along with limonene⁸, which is found in lemon and lime basil.
Blood Pressure and Cholesterol Management
Studies suggest that different types of basil may be effective in the treatment of cardiovascular diseases. Research on rats indicates that ocimum basilicum may be promising in treating hypertension⁹. Another study showed that Tulsi holy basil may lower cholesterol levels in patients over 40 years of age¹⁰.
Glycemic Control
Separate research found that basil and related supplements are good for glycemic control¹¹. However, note that both studies had rats as subjects.
One study determined that basil leaf ethanol extracts can help lower blood glucose levels in diabetic rats¹¹. Another study found that ocimum basilicum extracts may effectively reduce fasting blood glucose concentration¹².
Mental Health Improvement
Sweet basil may have the potential to treat mental health issues¹³ ¹⁴. Basil essential oils proved efficient in reducing memory impairment and hippocampal neurodegenerative changes in mice¹⁵. This led scientists to believe the plant could help patients with Alzheimer's disease, but further research is necessary for confirmation. A 2014 study found that Tulsi has positive effects on cognitive function and memory, as well as anti-depressant and anxiolytic properties¹⁶.
Another series of studies showed that holy basil has therapeutic effects on neurocognition, suggesting it may help relieve lifestyle-related chronic diseases caused by psychological stress¹⁷. Still, further research is needed to clarify the appropriate dosage and dose form and to determine the populations that would benefit the most from Tulsi's therapeutic effects.
Asthma Symptoms Relief
Sweet basil can potentially treat respiratory disorders, including asthma, as it can ease discomfort and act preventively¹⁸. Asthmatic patients may benefit from taking 500 mg of dried tulsi 3 times for relief of asthmatic symptoms within 3 days¹⁹.
Immunity Improvements
Tulsi Holy Basil supports the immune system and has antimicrobial, anti-inflammatory, and other beneficial effects¹⁹. These properties suggest that it may help treat diabetes, metabolic syndrome, and other conditions. Still, more research is necessary to determine its safety and clinical efficacy.
Moreover, research in mice indicates that the antioxidant eugenol found in tulsi can potentially combat Covid-19. Specifically, oral intake of this aromatic oil helped reduce fever and lung inflammation while improving heart function. Still, research in humans is necessary to determine basil’s efficacy in treating Covid-19²⁰.
Liver Health
A study in rats revealed that tulsi may help with liver issues when used alongside some other plants²¹. The mix was performed, and an established antioxidant preparation was used to protect against liver damage. Also, tulsi supports liver detoxification enzymes, helping to deactivate toxic chemicals and ensure their safe excretion¹⁶.
Inflammation Reduction
Different studies suggest that sweet basil may help in treating various diseases caused by inflammation²². One study showed that sweet basil crude oil fractions have various anti-inflammatory properties²³. Another study found that the plant and its main constituents could aid in treating diseases related to oxidative stress, inflammation, and immune dysregulation²⁴.
Basil Nutritional Profile
Basil has various nutrients. But many of them are available in trace amounts, including iron and other minerals such as zinc and sodium. Although the plant has a higher calcium content, it usually doesn’t contribute significantly to total intake because people seldom consume larger amounts of basil. A tablespoon of basil, which is approximately 5 leaves or 2.5 grams, contains the following nutrients²⁵:
Nutrient | Amount in a tablespoon (2.5 grams) | Daily value for an average adult female and percent²⁶ | Daily value for an average adult male and percent²⁶ |
Calcium | 4.42 mg | 1,000 mg (0.4%) | 1,000 mg (0.4%) |
Vitamin A (RAE) | 6.6 µg | 700 µg (0.1%) | 900 µg (0.07%) |
Vitamin K (phylloquinone) | 10.4 µg | 90 µg (11.5%) | 120 µg (8.5%) |
Beta carotene | 78.5 µg | / | / |
Beta cryptoxanthin | 1.15 µg | / | / |
Lutein + zeaxanthin antioxidants | 141 µg | / | / |
Potential Risks
There are some potential risks to consuming basil, which are:
Allergic Reactions
A research study showed that some people may have allergic reactions to mint and other plants, including basil, when eaten raw²⁷. This occurs due to an allergen cross-reaction between birch and mugwort pollens and raw herbs. Both adults and, in particular, youngsters suffering from pollinosis are at higher risk of these reactions.
So, if you order prepared meals, exercise caution by checking the ingredients the dish contains before purchase. The best prepared meal delivery services list all the ingredients and nutritional info on their websites.
Blood Clotting
Vitamin K in basil can affect blood clotting, so people on anticoagulants should aim to keep their intake of basil (and other vitamin K-rich leafy greens) consistent to prevent it from interfering with the treatment.
Essential Oil Side Effects
Despite some online claims, you shouldn't ingest essential oils because some may be toxic in the first place. Further, it's not recommended to use any essential oils except therapeutic-grade ones because they may contain synthetic fragrances.
Studies on mice revealed some adverse side effects of Ocimum basilicum essential oils, including memory disturbances, drug interactions, and physical dependence²⁸. Further research is necessary to determine the potential impact on humans.
Herb or Supplement: Which to Choose?
Supplements can aid in improving medical conditions²⁹.
Ingesting too much basil, especially in supplement form, may interfere with blood-thinning medications, potentially leading to thrombosis³⁰. And arterial thrombosis is among the leading causes of premature deaths in developed countries³¹.
On the bright side, a study found that basil essential oils are efficient in inhibiting the growth of Escherichia coli³². This property may be valuable in hospitals where patients are prone to picking up this bacteria.
How to Use Basil
There are many ways to incorporate basil into your diet, either fresh or dried. Some of the best ways to enjoy this popular herb are:
Fresh vs. Dried vs. Frozen Basil: Which Is Better?
For the best nutritional value, use fresh basil, which is rich in health-beneficial vitamins, minerals, and antioxidants. To preserve these nutrients for months, consider freezing basil³³.
Note, however, that basil – whether fresh, frozen, or dried – isn’t a significant source of nutrients on its own, except for vitamin K. To obtain a significant amount of this vitamin, consume 5 leaves of fresh or dried basil. Otherwise, it’ll still contribute to your overall micronutrient intake when combined with other foods.
Dried basil has a stronger flavor compared to fresh basil. When using dried basil, apply one-third or half the amount you would use if it were fresh. Add fresh basil at the end of cooking to preserve its flavor.
What Exactly Is Basil?
Basil is a herb native to Asia, specifically India, Pakistan, and other southern and southeastern Asian countries, as well as Africa. People use it in many cuisines, such as Italian, Vietnamese, and Thai. Its scientific name is Ocimum basilicum, and it belongs to the mint family. And it has a special status in different cultures – Hindu, most notably.
Author’s Tip: Basil can be added to a variety of dishes, either as a garnish or as part of a marinade or sauce. Many of our favorite meal delivery services use basil regularly in recipes, such as the salmon from Green Chef (above left) served with basil pistou, which is similar to pesto but originates from France. Factor has a delicious looking risotto with tomato basil chicken (above right) which arrives fully prepared and only requires heating up. It couldn’t be easier to add basil to your daily meals.
Known as the king of herbs, basil is grown worldwide today, including in some US southwestern and southeastern states like California, Arizona, and Florida³⁴. It’s available in different forms, including essential oil, powder, and extract.
Besides being a spice, sweet basil, the most common of many varieties with distinct shapes and flavors, is even used for its medicinal properties²³. In the form of essential oil, it’s traditionally used to provide relief from colds, inflammation, and even snakebites, for example.
Basil Varieties
There are over 60 basil varieties that feature different shapes and, in some cases, colors. They make a great addition to various nutritious foods. I'll introduce some of the most common variants below.
Sweet Basil
Sweet basil adds a sweet aromatic flavor to dishes. It has a strong, minty fragrance and is one of the most common varieties used in the USA and elsewhere.
It grows 26 to 30 inches tall and has white flowers that attract bees and butterflies. Its leaves are bright green and round, typically 2 to 3 inches long. Traditional recipes that use sweet basil include pesto, Margherita pizza, and caprese salad.
Genovese Basil
Genovese basil has a minty and citrusy flavor, similar to sweet basil, with undertones of pepper and clove. Slightly crinkled, bright green leaves can grow up to 3 inches long. The plant itself grows to about 24 to 36 inches tall.
Farmers growing Genovese basil typically prevent it from flowering. That's because the herb's vegetative parts stop growing once flowering occurs. Pesto and caprese salad are some of the most common dishes people use Genovese basil for. Besides, it's good for pretty much any dish you'd use sweet basil for.
Tulsi Holy Basil
Tulsi Holy Basil is typically found in teas, but it is also used for cooking in both fresh and dry forms. Thai cuisine often includes tulsi for its earthy flavor. In India, people grow tulsi around temples to cleanse visitors.
Tulsi has a slightly spicy flavor with hints of pepper, clove, and citrus. It features deeply veined green leaves and purple flowers.
Thai Basil
Thai basil is one of the best basil varieties for cooking. It's sweet-scented and spicy, with flatter and more pointed leaves than sweet basil. Thai basil has purple stems and purple-veined leaves on a dark green background. In addition to its culinary uses, Thai basil is also used for decorative purposes.
This particular basil variety is traditionally used in Southeast Asian cuisine, most notably in Thai dishes. But it's also a staple ingredient in Italian cuisine. It pairs well with meat dishes, including pork, chicken, and beef, and you can use it to make tea, too. Most people use Thai basil fresh.
Lemon Basil
Lemon basil can typically be found in Asian grocery stores in the US. If you prepare an Indian meal, there's a good chance that lemon basil will pair well with it.
Its green and smooth leaves are oval-shaped with pointy ends, small to medium in size. Some people use it for ornamentation besides cooking. It pairs well with soups, meat-based recipes, and vegetable dishes and is best used for finishing.
Dark Opal Basil
Dark opal basil has a spicy aroma and an earthy, savory, and sweet taste. The strong scent of dark opal basil repels some insects. To encourage new branches to grow, pinch or prune the top leaves.
It pairs well with stews, soups, pesto, and curries. You can also eat it with various foods, including strawberries, blackberries, tomatoes, and watermelons. Once the plant blooms, consider stopping using the leaves, as they may become bitter.
Greek Basil
Greek basil has small, green leaves and a bushy growth pattern. According to legend, a holy empress found the True Cross under a basil growth.
Greek basil pairs well with salads, tomato, and other sauces, and pasta, thanks to its clove-heavy aroma. It grows up to 8 inches in height and is used in Italian cuisine.
Red Rubin Basil
Red Rubin Basil isn’t red at all. Its leaves are a combination of green and dark purple. It can be mistaken for purple (dark opal) basil, from which it derives. This strong-flavored basil is ideal for pesto if used in moderation and is great for salads and garnishes.
Speaking of flavor, red rubin basil has a more pungent flavor than most other basil types. So, add it to your meals sparingly to prevent it from overpowering the taste of your favorite meal.
Tips for Gardening and Everyday Use
Basil can alter the flavor of tomatoes to some extent when planted next to them. Also, you can plant basil next to peppers, oregano, and eggplant for rewarding results. Besides these, this herb pairs well with various veggies. So, you can use basil to enhance the flavor of vegetables you need to eat more of but don’t like.
Basil is also a great insect repellent. It's typically efficient at repelling mosquitoes, thrips, and flies.
To store fresh basil, trim the stem ends and place the plant in a glass of water. Loosely cover the herb with a plastic bag, place it somewhere shady at room temperature, and change the water every 2 days. This method should keep the basil fresh for at least 5 days. As for dried basil, store it in an airtight container away from light.
FAQ
What does basil do for your body?
Basil may contribute to your well-being in different ways. For instance, it's rich in antioxidants that could help prevent various diseases. Also, it can aid in treating inflammation, support the immune system, and improve respiratory health.
What are the most common uses for basil?
Most people use basil as a spice to improve the taste of food. Bartenders use it as a cocktail ingredient, among others. Besides, gardeners plant it next to some produce to influence their taste somewhat.
Can I eat raw basil leaves?
Yes, you can eat basil leaves raw. While it's perfectly fine with most consumers, some people may experience an allergic reaction as a consequence of a cross-reaction between different allergens.
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