Are you searching for the benefits of having sabja seeds in your diet? If yes, then you have reached the right place.
There are a number of ways in which you can incorporate seeds and nuts in your diet. They are full of essential nutrients and minerals. They are also a great reservoir of healthy fats. One of these seeds is sabja seeds.
Keep reading this article till the end to learn more about them…
What Are Sabja Seeds?
Have you heard about sabja seeds? Well, let me make that easier for you.
Have you heard about basil seeds? Now that rings a bell, doesn’t it?
Basil or sabja seeds are simply the seeds of a basil plant. In case you were thinking that these seeds are only to be used for growing plants, let me break your bubble. These seeds are edible and are a great source of essential nutrients.
Widely used for decorating or garnishing the food, these seeds look very similar to sesame seeds. These are also called tukmaria seeds and are widely used in Chinese and Ayurvedic medicine.
In case you are wondering about the benefits and how to incorporate sabja seeds in your diet, you have come to the right place. Keep reading this article till the end to learn more…
Sabja Seeds Nutritional Facts
Before talking about the benefits of basil seeds, it is important for you to take a look at the nutritional facts of the same. Research states that the nutritional composition of the sabja seeds depends greatly on where you grow them.
According to studies, it has been noted that 100 g of these seeds from India may contain:
| Calories | 442 |
| Protein | 14.8 g |
| Lipids | 13.8 g |
| Carbohydrates | 63.8 g |
| Fiber | 22.6 g |
| Iron | 2.27 mg |
| Magnesium | 31.55 mg |
| Zinc | 1.58 mg |
Now that you have a better understanding of the nutrients of sabja seeds, it is time for you to learn about their benefits of the same.
Benefits: Top Benefits Of Talking Sabja Seeds That You Must Know!
Nuts and seeds are famous in the health world for being the storehouse of essential nutrients and good fats. And that is the same for sabja seeds.
In case you were searching for the health benefits of basil seeds or sabja seeds, you have reached the right place. Here are the top benefits of adding sabja seeds to your diet:
1. Packed With Fiber
The first benefit of adding sabja seeds to your diet is that it has a lot of fiber. And this helps in promoting and improving gut health. Studies show that these seeds “may nourish and increase beneficial gut bacteria,” which in turn will help you to support gut health.
Apart from that, sabja seeds also makes you feel fuller and helps you to control your appetite. The pectin that is present in the seeds “may delay stomach emptying and increase hormone levels that promote a sense of fullness.”
2. Good Source Of Minerals
Sabja seeds are a storehouse of several minerals. These are great help to the body as they help to make the immune system stronger and better.
Some of the most common minerals that are present in sabja seeds are magnesium, potassium, iron, and zinc.
3. Sufficient Plant Compounds
Basil or sabja seeds are rich in several plant compounds, such as flavonoids and several other polyphenols. This is because it is primarily coming from a plant. Flavonoids are a type of antioxidants. They help in protecting the cells from damages caused by free radicals.
Apart from having antioxidant properties, these sabja seeds also have several other anticancer properties. They are also anti-inflammatory in nature.
4. Omega 3 Fatty Acid
Basil or sabja seeds contain an average of 2.5 g of good fat every one tablespoon of serving. However, this can vary based on the conditions of how they were grown.
Of this fat, nearly half (1,200 mg per tbsp) is ALA or alpha-linolenic acid. This is an omega-3 fat that helps the body and the skin from the inside. It also helps in improving brain functions.
Studies state that an estimated intake of 1000 mg to 1600 mg of ALA is good for the body. Thus, having just one spoon of sabja seeds will make it possible for you to meet the daily intake quantity.
5. Reduces Blood Sugar
Basil or sabja seeds have been proven to have a high anti-diabetic potential. Being high in fiber, these can help in making sure that you are able to reduce and control your blood sugar if it is regularly given to patients with diabetes before their meals.
Studies have shown that they prevent the spike in levels of glucose in the blood. “Sabja seeds were found to be useful in maintaining blood sugar levels in patients with type 2 Diabetes,” reports state.
6. Aids In Weight Loss
Sabja seeds have a very high percentage of dietary fiber that are soluble in nature. They help in making you feel fuller and satisfied. This ensures that you are able to cut down on hunger.
They also help to cleanse the body from all the accumulated toxins by regularizing the bowel movements. As you are able to stay fuller without having to eat a lot, this automatically helps you in making sure that you are able to lose weight in a much more healthy and stable manner.
7. Helps In Bowel Movements
As I have already mentioned, sabja seeds are extremely high in fiber. This high fiber content ensures that the body’s bowel movement is regularized. This helps to prevent conditions such as constipation.
Constipation is a condition that happens when there is not enough water in the body and the large intestine does not have any other option other than to suck out water from the feces. However this is something that can be treated with fiber. When you take in enough fibers along with a lot of water, the soluble fibers draw water to the large intestine which helps to soften stool.
8. Protects Against Diseases
Studies have shown that sabja seeds have been essential flavonoids. These high intakes of flavonoids can help to reduce the risk of heart disease. It was also noted in a test-tube study that sabja or basil seed extract could kill a lot of harmful and dangerous bacteria. They also trigger the death of cells that cause cancer.
“There was an enlargement of the cells observed a high concentration of O. basilicum seeds and the cells became shrunken with membrane blebbing and showed signs of detachment from the surface of the wells denoting cell death,” the study published by the Bulletin of Pharmaceutical Research states.
9. Great For Skin And Hair
I have already mentioned how the sabja seeds contain a lot of fatty acids and Omega 3. This goes on to denote that eating them can make your hair and skin better from within. “It also has numerous other benefits like regularly eating the seeds helps your body to secrete collagen, which is required to form new skin cells,” studies state.
Considering the fact that these seeds are full of essential minerals like iron and also have a sufficient amount of Vitamin K, as well as protein, they help to male the hair longer and shiner. They also help to increase the strength of your hair.
10. Helps With Cold And Cough
Last but not least, the sabja seeds are also beneficial as they help in treating colds and coughs. These seeds are full of antispasmodic properties. These help in controlling the body’s immune system and thereby prevent flu, cough and cold.
How To Use Sabja Seeds In Your Diet?
In case you are wondering how to incorporate the sabja seeds in your diet, you have come to the right place.
Sabja seeds have a very mild flavor and are known for their gelatinous texture. In order to use them all you need to do is soak them in water. This will make it easy for you to add them easily to any desserts and drinks of your choice. “In many parts of Asia, people commonly use basil seeds this way. An example is falooda, a very popular dessert in many parts of India,” according to Medical News Today.
Here is a quick falooda recipe that you should take a look at:
After soaking the sabja seeds in water, you can use them to make several recipes and dishes like:
- Milkshakes and smoothies
- Cold desserts
- Yogurt
- Oatmeal
- Lemonade
- Summer drinks
Wrapping It Up!
In case you were searching for the information and health benefits of sabja seeds, I hope that this article has been of help to you. If there are any other queries related to the same, feel free to let me know. All you need to do is scroll down till you reach the bottom of the page. Then leave your suggestions and doubts in the comment box. I will be there to answer as soon as possible.
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