Sabja Seeds – Benefits, Nutrition, and Side Effects

Sabja seeds, also called tukmaria or basil seeds, are black seeds that look a lot like chia seeds and offer immense health benefits.

They are native to India but different from the holy basil- also called Tulsi. Sabja seeds are rich in protein, essential fats, carbs, and are packed with fiber. Surprisingly, they contain no calories.

Sabja seeds are very hard and you cannot consume them raw. So, they are best consumed after soaking in water, which makes them more gelatinous.

Sabja seeds typically come from sweet basil i.e.Ocimum basilicum, which we commonly use as seasoning. As they come from the sweet basil plant, they are commonly referred to as sweet basil seeds.

The benefits of sabja seeds in Ayurveda and Chinese medicine have been known for a while. However, we have recognized its benefits only in the recent past.

Table of Contents

• Benefits of Sabja seeds
• Sabja seeds for weight loss
• Sabja seeds side effects
• Recipes
• Summary
• Frequently Asked Questions(FAQs)

Nutritional information of Sabja Seeds

Research shows that the nutritional composition of basil seeds varies depending on where people grow them. Evidence suggests that 100 grams (g) of basil seeds from India contain:

• 14.8 g of protein
• 13.8 g of lipids
• 63.8 g of carbohydrates
• 22.6 g of fiber

The main minerals contained in 100 g of basil seeds are:

• 2.27 milligrams (mg) of iron
• 31.55 mg of magnesium
• 1.58 mg of zinc

Research also suggests that 100 g of basil seeds from India contain roughly 442 calories — or around 57.5 calories per tablespoon (13 g).

6 Proven Health Benefits of Sabja Seeds (Basil Seeds)

Sabja seeds have a lot of benefits which include the following:

1. Basil Seeds Aids Weight Loss

Rich in alpha-linolenic acid, sabja seeds are known for their weight loss properties. As they are full of fiber, they keep you full for a long time, prevent unwanted cravings, and aid in weight loss.

2. Basil Seeds Controls Blood Sugar Levels

It slows down the metabolism of your body and controls the conversion of carbs into glucose. It is even considered to be good for type II diabetes patients.

3. Basil Seeds Helps Relieve Constipation and Bloating

Sabja seeds naturally detoxify your body by regulating smooth bowel movement. It contains a volatile oil that helps in relieving gas from your gastrointestinal tract and acts as a stomach cleanser.

4. Basil Seeds Helps Treat Acidity and Heartburn

Sabja seeds help to neutralize the acidic effect of HCL in the body, which can bring relief from acidity and heartburn. This is because we consume the seeds after being soaked in water, the water content helps soothe the stomach lining and relieves you from the burning sensation.

5. basil Seeds Good for Skin and Hair

We can accomplish Sabja seeds’ benefit for the skin by adding crushed seeds to coconut oil and applying it to the affected area. This helps in treating skin ailments such as eczema and psoriasis. 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.

It is proven that Sabja seeds are beneficial for maintaining healthy hair as they are full of iron, vitamin K, and protein that is needed for long and strong hair. Also, the antioxidant properties present in them also benefit your skin and hair.

6. Basil Seeds Helps Cure Cough and Cold

Yet another sabja/basil seed’s benefit is its antispasmodic property. These seeds soothe the spasmodic muscles and help them relax. The antispasmodic property helps to control whooping cough and also aids in strengthening the body’s immunity system.

Basil seeds are a rich source of minerals that are essential for your body to stay healthy. 

Sabja Seeds (Basil Seeds) for Weight Loss

These seeds play an important role in ayurvedic medicines that relieve conditions that include high blood pressure, cholesterol, depression, type II diabetes, and metabolic imbalances.

A recent discovery said that these seeds can keep you feeling full and thus avoid unwanted binging. Basil seeds for weight loss have gained immense popularity recently because of the consistent and reliable evidence.

How it works is, sabja seeds swell up and release digestive enzymes when soaked in water. Upon consumption, these digestive enzymes suppress your appetite and help reduce unwanted cravings.

Basil seeds are loaded with fiber, which keeps you feeling full for a long time and thus prevents you from unnecessary overeating by reducing your appetite.

These seeds are low in calories and high in nutrients like calcium, magnesium, iron, and phosphorus, along with other multivitamins. They are also rich in alpha-linolenic acid, which stimulates the fat-burning metabolism in your body.

A study published in the American Journal of Clinical Nutrition shows that daily consumption of linolenic acid results in fat loss.

How to use sabja seeds for healthy weight loss?

They are packed with nutrients and are one of the best ways to lose weight without falling short of the essential nutrients that your body needs. They are most effective when consumed after soaking them in water. When you soak these seeds in water, the water makes them translucent and soft.

To use basil seeds for weight loss, soak one/two teaspoons of the seeds in a cup full of warm water and consume them directly after fifteen minutes. You can also sprinkle these seeds in salads and soups, or mix them with lemonade or green tea.

Side Effects of Sabja Seeds (Basil Seeds)

You can consume sabja seeds however, one must be careful as it may react with other medications. Though these seeds pose little to no threat and almost all individuals can tolerate it, we suggest that you consult a doctor or nutritionist prior to eating.

If you consume these seeds in limited quantities, they do not pose any threat. But an overdose of these seeds has some side effects. The daily recommended dosage is not to exceed a tablespoon, though it might vary from person to person.

The side effects of these seeds include diarrhea, vomiting, nausea, acne, acid reflux, headache, abdomen discomfort, loss of appetite, and such. They can also cause low blood sugar in some people.

Most healthcare providers do not recommend sabja seeds to pregnant women and even children, since children could choke on the seeds if they are not mixed well in water. They are believed to reduce the estrogen level in the body, and thus is not recommended for pregnant women.

As basil oil and extracts can slow blood clotting, it is not recommended for consumption if you have recently had surgery or are wounded. If you have a scheduled surgery, you must stop using basil at least two weeks before the surgery because the side effects of them vary from one person to another. We recommend you consult with your healthcare provider before consuming them.

Sabja Seeds Recipes

Sabja seeds offer a lot of health benefits. But soaking in water and consuming them may prove to be boring. To make these seeds interesting, try out some of the recipes below.

1. A twist on the Lemonade

Ingredients

• Juice of 1 lemon
• Chilled water (ice cubes optional) – 2 glass 
• Strawberry syrup – 3 tablespoon 
• Sabja seeds – 2 teaspoons 
• Mint leaves roughly torn – 4 to 5
• Pinch of salt for each glass (optional)

Preparation time: 15 minutes

Cooking time: 5 minutes

Serves: 2

Preparation

1. Wash and soak the seeds in warm water for 10 to 15 minutes.
2. Strain out the excess water and keep it aside.
3. In a jar, add strawberry syrup, lemon juice, and chilled water. Mix well.
4. Add the strained seeds, stir and transfer to a chilled glass.
5. Add the mint leaves and salt.
6. You can add ice cubes and serve them chilled.

You can also use rose syrup, any fruit-flavored drink instead of strawberry syrup, or if you want a healthier alternative without the added sugar, simply add the seeds to any fruit juice. Sabja seed with coconut water not only tastes good, but it is also the best way to cool your body during summer.

2. Sabja seeds porridge with mixed fruits

Ingredients

• Unsweetened almond milk – 400 ml 
• Ground cinnamon – ¼ teaspoon 
• Sabja seeds – 2 tablespoon 
• Bananas broken – 2 
• Dates pitted – 2 
• Chopped mixed fruits – 2 cups 
• Pinch of salt

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 2

Preparation

1. Wash and soak the seeds in warm water for 10 to 15 minutes. Strain out the excess water and keep it aside.
2. In a blender mix banana, unsweetened almond milk, dates, cinnamon, and a pinch of salt. Blend them to form a thick paste.
3. Stir in the seeds and let them sit for at least 10 minutes.
4. Serve the sabja porridge in bowls, topped with mixed fruits.

**You can add more almond milk to alter the consistency of the porridge.

Summary

Sabja seeds are known for their benefits that add value to your life. They not only help in keeping your skin and hair healthy but also offer several other health benefits that are required to maintain a healthy life.

We must note that though Basil seeds have a lot of nutritional benefits, you must consult a doctor before adding them to your diet.

Frequently Asked Questions (FAQs)