Basil: The garden herb with many health benefits
BASIL, especially the variety known as ocimum basilicum, which is the common sweet basil seen all around, offers a variety of health benefits due to its rich array of nutrients and medicinal properties.
Herbalist Kenute Harrison said basil is not only rich in antioxidants like flavonoids, polyphenols, and volatile oils, which help neutralise free radicals, but also has compounds that help reduce inflammation in the body.
“The antioxidants can reduce oxidative stress in the body, potentially lowering the risk of chronic diseases like heart disease and cancer,” Harrison said. “Also, the compounds in basil, such as eugenol, have anti-inflammatory effects. Chronic inflammation is linked to conditions such as arthritis, cardiovascular disease, and diabetes.”
Here are some other benefits of the herb that Harrison said you can use in your cooking and baking, and even for your beauty needs.
Supports heart health
Basil is rich in compounds that help regulate cholesterol and blood sugar levels. It can help reduce LDL (bad cholesterol) and triglyceride levels while supporting healthy blood pressure.
Boosts immune system
The vitamin C and other antioxidants in basil help strengthen the immune system. Basil is known for its ability to fight off infections and improve immune response, making it beneficial during cold and flu season.
Supports digestive health
Basil has natural antibacterial and anti-inflammatory properties that can help soothe the digestive tract. It may also reduce bloating, indigestion, and gas, and promote healthy gut flora.
Improves respiratory health
Basil has been used for centuries as a remedy for respiratory ailments. Its anti-inflammatory properties can help reduce symptoms of asthma, bronchitis, and other respiratory issues by soothing the airways.
Promotes mental clarity and reduces stress
Some studies suggest that basil, particularly in the form of tulsi (holy basil), can help reduce stress and anxiety. It is considered an adaptogen, which means it may help the body cope with physical and mental stress.
Regulates blood sugar
Basil may help in managing blood sugar levels by improving insulin sensitivity. It is beneficial for people with type 2 diabetes or those at risk of developing the condition.
Promotes healthy skin
Basil has antibacterial properties that can help fight skin infections and acne. The essential oils in basil can also be used in skincare for their anti-inflammatory and healing properties.
Improves liver function
Basil has been shown to support liver health by promoting detoxification. Its compounds may help protect the liver from damage due to toxins and reduce the risk of liver diseases.
How to incorporate basil
Fresh basil: Add fresh basil to salads, pasta, or smoothies for flavour and nutrition.
Basil tea: Drinking basil tea (especially holy basil or tulsi) can provide a soothing and calming effect.
Basil oil: Use basil essential oil for aromatherapy or topical applications for muscle pain relief or skin health.
Cooking: Basil is a key ingredient in many dishes, especially Mediterranean and Italian cuisines, such as pesto, pizza, and tomato-based sauces.
“While basil is generally safe to consume, it’s important to note that large amounts of basil, especially in concentrated forms [like essential oils], could cause digestive issues or allergic reactions in sensitive individuals,” Harrison said. “Always consult your doctor before using basil medicinally, especially during pregnancy or while taking medications.”
