What are the benefits of eating basil regularly?
Basil is a herb with many health benefits, so what are the effects of eating basil regularly?
Overview and chemical composition of basil
According to the Health & Life newspaper, Dr. Tran Ngoc Que, Deputy Director of the Global Institute of Medicinal Plants, said that basil is also known by other names such as mint, basil, purple basil, and fragrant basil. Its scientific name is Ocimum basilicum L, belonging to the Lamiaceae family.
Basil is an evergreen herbaceous plant, growing wild or cultivated. Its stem is square-shaped, about 40-60 cm tall, sometimes taller depending on soil quality and planting distance. The leaves are oval-shaped, opposite, and shoots often sprout from the leaf axils, resulting in bushy basil branches. The leaves are green, although some varieties have a light purplish-black color.
The small flowers are white or purple, growing in simple or branched clusters with flowers arranged in whorls of 5 to 6 flowers.
The fruit contains shiny black seeds which, when soaked in water, are surrounded by a white, mucilaginous substance. The roots grow shallowly and spread along the ground.
According to Dr. Tran Ngoc Que, basil contains a high amount of protein (about 6% of its total protein content) and many important amino acids such as tryptophan, methionine, and leucine. Basil also contains about 0.4-0.8% of a pale yellow essential oil with a mild, pleasant aroma.
In our country, many regions now cultivate basil on a large scale to extract essential oil for use in industry, fragrances, and cosmetics, both domestically and for export.
What are the benefits of eating basil regularly?
Basil is a rich source of vitamin K, especially dried basil leaves. Vitamin K helps strengthen bones and plays a major role in the body's blood clotting ability. Basil also has antibacterial and anti-inflammatory properties and boosts mental health. Here are some of the benefits of regularly consuming basil:
Good for digestion
Basil contains many anti-inflammatory and antioxidant compounds such as eugenol, linalool, and citronellol. According to Onlymyhealth, as reported by the Lao Dong newspaper, the World Health Organization (WHO) and studies from the National Center for Complementary and Alternative Medicine (NCCIH) in the United States indicate that these compounds can reduce inflammation in the stomach and intestines, helping to lower the risk of stomach ulcers and other intestinal problems.
In addition, they help balance the gut microbiome, creating favorable conditions for digestion and nutrient absorption.
A study published in the journal Phytotherapy Research indicates that basil may help reduce symptoms of bloating and indigestion. Compounds in basil leaves stimulate the secretion of digestive enzymes, aiding in the breakdown of food. This helps reduce discomfort after meals and enhances nutrient absorption.
In addition, the antioxidants in basil help protect the stomach lining from the effects of free radicals, contributing to a reduced risk of damage and ulcers.
Notably, according to a report by the American Nutrition Association (AND), basil may help reduce stress, a significant factor in digestive issues. Stress can disrupt the digestive system and cause symptoms such as stomach pain and bloating.
Eugenol, a key component in basil, is believed to have a calming effect on the nervous system and reduce stress, thereby improving digestive health.
Protection against cell damage
Basil leaves are rich in antioxidants, natural compounds that protect the body's cells. Cells are vulnerable to oxidative stress when they have too many free radicals. The body produces free radicals in response to stress and inflammation. Free radicals also come from environmental exposure, such as cigarette smoke and ultraviolet (UV) radiation. Antioxidants act as a shield against free radicals—and the health problems they cause.
If left unchecked, oxidative stress can lead to health conditions including cancer, cardiovascular disease, cataracts, and inflammatory diseases such as arthritis.
Supports cancer prevention
Several studies have demonstrated the potential of sweet basil essential oil in preventing certain cancers. Studies have shown that sweet basil inhibited the growth of human colon cancer cells in vitro. Basil hinders the ability of cancer cells to grow and divide, ultimately destroying them.
There is growing evidence that basil may be an effective cancer preventative tool, but more human studies are needed to confirm these promising results and understand how much basil people should consume.
Improve blood sugar levels
Both human and laboratory studies have shown basil's remarkable ability to manage blood sugar levels. Scientists have observed that basil extract contributes to a significant reduction in blood sugar levels in laboratory models of diabetes.
Studies on humans are in their early stages but have shown some potential benefits in controlling blood sugar and type 2 diabetes. However, further research is needed to fully understand the impact of different types of basil on blood sugar health.
Helps control blood pressure and cholesterol.
Traditional Chinese medicine has used basil to treat cardiovascular diseases for centuries. Studies show that basil may help lower high blood pressure and improve cholesterol levels.
Additionally, basil contains eugenol, an oil that may help lower blood pressure by relaxing blood vessels.