Basil is a popular herb with plenty of health benefits. It’s a brilliant source of vitamins A, C and K, as well as calcium, copper, folate, iron, manganese, magnesium, omega-3 fatty acids, and potassium. Here are six unbelievable health and wellness benefits of basil:
1. Aids your digestion
Eugenol, the chemical compound in sweet basil, has anti-inflammatory properties which help keep your digestive tract healthy.
Basil ensures optimal digestion and proper pH balance, therefore aiding your digestive and nervous systems. It also acts as a bulk-forming laxative and helps relieve constipation.
2. Anti-inflammatory
Basil’s volatile oils contain anti-inflammatory properties which block the activity of your body’s enzyme, cyclooxygenase (COX).
Just like many over-the-counter pain-relief medicines help offer relief, basil can also assist with inflammatory health problems (e.g. inflammatory bowel conditions and rheumatoid arthritis).
3. Cleanses your skin
Basil’s potent healing essential oils help deep cleanse your skin. Struggling with oily skin? Camphene, a basil constituent, helps act as a toner to remove extra oil, dead cells, and dirt blocking your follicles (including blackheads and whiteheads).
Looking old and tired? Basil combats free radicals in your body that can also damage your skin. Make a thick paste of a handful of basil leaves, sandalwood powder, and rose water. Apply to your face and neck, and wait for 15-20 minutes before washing with cold water.
4. Protects your DNA
Bursting with antioxidants, basil helps reduce oxidative stress, and can decrease your risk of many health complications, including cancer, diabetes and heart disease.
The flavonoids in basil (orientin and vicenin) also boost your immune system and slow down the effects of ageing, helping protect your cell structures and chromosomes from radiation and oxygen-based damage.
Now that you know just how beneficial basil is to your health, here are three must-try recipes that feature this flavourful and incredible ingredient:
Balsamic Basil Chicken
An ideal weeknight single-pan meal that’s ready in under 30 minutes – a winner balsamic basil chicken dinner!
Ingredients:
- 900g chicken thighs (bone-in, skin-on)
- 1-2 large baby marrows (cut into half-moons)
- 1 punnet cherry tomatoes (halved)
- ¼ cup plus 2T extra-virgin olive oil (divided)
- 3T balsamic vinegar
- 1T dijon mustard
- kosher salt
- black pepper (freshly ground)
- Parmesan (freshly grated), for serving
- basil leaves (thinly sliced)
Instructions:
- In a large bowl, whisk together the mustard, ¼ cup olive oil and vinegar. Add the chicken thighs, tossing to coat and cover, refrigerating for 30 minutes to 4 hours.
- Preheat your oven to 220°C. In a large oven-proof frying pan, heat the remaining oil over medium-high heat.
- Shake off the excess marinade from the chicken, seasoning thoroughly with salt and pepper. Add to the hot pan skin side-down, cooking for around 6 minutes until seared and golden. Flip the chicken, cooking on the other side for another 6 minutes until seared.
- Scatter the baby marrows and tomatoes around the chicken, seasoning the vegetables with salt and pepper. Transfer the frying fan to the oven, baking for around 15 minutes.
- Garnish with Parmesan and basil before serving.
Tomato Basil Soup
This easy tasty tomato and basil soup is the perfect quick and easy dish for a week night
Ingredients:
- 900g Roma tomatoes
- 6 cloves garlic
- 1 medium yellow onion (chopped)
- 4 cups chicken/vegetable broth
- 3T extra-virgin olive oil (divided)
- ¼ tsp crushed red pepper flake
- kosher salt
- black pepper (freshly ground)
- small parmesan rind
- 1 cup basil leaves (with more for serving)
- heavy cream (for serving)
Instructions:
- Preheat your oven to 230°C. Using a paring knife, cut out the tomato stems, quartering the tomatoes.
- On a large baking sheet, toss the tomatoes, garlic, and 2 tablespoons of oil, seasoning generously with salt and pepper. Roast for 20-25 minutes until the tomatoes are very soft and golden.
- In a large pot over medium heat, heat the remaining tablespoon of oil and add the onion, cooking until soft.
- Add the roasted tomatoes, garlic, and any juice on the pan, then add the broth, bringing to a simmer. Using a stick blender, blend the tomatoes until smooth.
- Add the Parmesan rind, basil, and red pepper flakes, seasoning with salt and pepper. Bring to a boil, then reduce heat to a simmer, letting the soup simmer for 20 minutes, while stirring occasionally.
- Remove the Parmesan rind from the soup. Serve with more basil, drizzling with a little cream or olive oil.
Holy Basil Tea (Serves: 2)
Make your own holy basil, lemon basil, or sweet basil tea for a delicious caffeine-free drink to help you de-stress and unwind:
Ingredients:
- 2½ cups water
- 8 fresh holy basil (tulsi) leaves
- 2½ cm piece of ginger (chopped)
- 2 cardamom pods
Instructions:
- Combine the water with the fresh tulsi leaves, ginger, and cardamom pods in a pot over high heat.
- Once it starts boiling, turn down the heat to medium, letting it simmer until the water reduces to two cups.
- Turn off the heat and strain, serving with honey and lemon juice to taste. Drink hot or cold.
Basil is packed with nutrients and antioxidants, plus it contains many vitamins and minerals. You can try many other easy, tasty recipes at home to add more basil to your diet.
Fresh basil leaves are always best, so grab a bunch for your next dinner dish or cup of tea and let your body benefit from all this powerhouse herb and miracle ingredient has to offer.
Date Published: 20 October 2023
