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Benefits of Sabja Seeds


Published on: March 22, 2023 | Updated on: April 12, 2023

A single tablespoon of basil seeds will provide up to 15% of your daily intake of calcium and 10% of magnesium and iron.  Shutterstock Image

You may have used Sabja seeds for seasoning or growing basil plants, but do you know their uses go beyond that? These delicious tiny black seeds that add unique flavors to your recipe come packed with a host of nutritional benefits. In fact, these seeds are as nutritious and healthy as black sesame seeds and chia seeds. The best part is they don’t contain any calories. We’ve compiled a list of the benefits of Sabja seeds, their nutritional value, and more about this nutritional powerhouse.

Nutritional Value of Sabja Seeds

As these seeds are obtained from sweet basil plants, they are also called sweet basil seeds. Let’s check out the nutritional composition of around 100 grams of Sabja Seeds.

    Protein — 14.8 grams
    Carbs — 63.8 grams
    Lipids — 13.8 grams
    Fiber — 22.6 grams
    Iron — 2.27 milligrams
    Zinc — 1.58 mg
    Magnesium — 31.55 mg

One tablespoon of basil seeds, which is about 100 grams, contains around 13 grams of calories. Note that it also has polyphenols and flavonoids.

Health Benefits of Sabja Seeds

Below we have listed the most notable Sabja seeds benefits for your health. Let’s take a look.

Excellent Source of Minerals

A single tablespoon of basil seeds will provide up to 15% of your daily intake of calcium and 10% of magnesium and iron. Iron is essential for producing new red blood cells, while calcium and magnesium are vital for bone and teeth health. If your diet doesn’t have adequate levels of these minerals, consider adding basil seeds to your diet.

A single tbsp of these magical seeds is enough. You can add them to your favorite milkshakes or desserts if you have trouble eating them raw. It’s an excellent source of calcium and iron for people following a vegan diet. As you aren’t getting these minerals from dairy products and meat, you should consider basil seeds to get your daily dose of these vital minerals.

Natural Coolant

If you are tired of the hot summer days, a refreshing drink with the seasoning of Sabja seeds can offer you great relief from the scorching heat. It cools your body, makes your temperature normal, and feels quite soothing in your stomach. You can eat them raw or soak them in your favorite refreshing drink. Sabja seeds are used for seasoning purposes in a variety of drinks, including lemonades, coconut water, milkshakes, smoothies, and yogurt.

It Balances Your Blood Sugar Levels

Sabja seeds have also been considered an excellent natural ingredient for diabetic patients. A study that involved diabetic patients showed that people who ate 3 to 4 tbsps of Sabja seeds daily after every meal reported a low blood glucose level than usual. Their blood glucose levels decreased by 17%. Sabja seeds have anti-diabetic properties, and having a handful of them before your meals can help keep your blood glucose levels in check. But they shouldn’t be taken as replacements for medicines or insulin.

Good for Your Gut Health

Do you often struggle with acid reflux, upset stomach, and other gut problems? Try a few tbsps of Sabja seeds daily to improve your gut health. Sabja Seeds are rich in Pectic, a soluble fiber known for its prebiotic effect. This element increases good bacteria and kills the enzymes that might cause inflammation or acid reflux. Improved gut health is one of the many benefits of eating Sabja seeds.

Natural Remedy for Weight Loss

One of the most prominent benefits of eating sabja seeds is that it speeds up weight loss. This is because Sabja seeds contain a high concentration of alpha-linolenic acid and pectin, a soluble fiber that keeps you full for a longer period and delays stomach emptying.

Promoting the feeling of fullness and promotes quick weight loss. However, more research is needed to prove the weight loss properties of Sabja seeds. Besides, it’s still unclear whether this remedy will curb your appetite and result in weight loss.

Regulates Bowel Movement

Sabja seeds are also known for regulating bowel movements. Constipation occurs when you don’t drink sufficient water. Water deficiency results in your large intestine sucking up water from the feces, causing constipation. This dries out your stool, making it hard and difficult to pass. Constipation is also caused by a diet low in fiber or little to no physical activity.

Constipation can lead to complications for heart patients. If you have heart disease or have a history of heart surgery, you must eat a fiber-rich diet to regulate your bowel movements. Sabja seeds contain a lot of fiber. And just a handful of them a day will be sufficient to regulate your bowel movements and ensure that your stool passes freely without straining.

Good for Your Heart Health

Sabja seeds are rich in good fats. Usually, the fat content in these sweet basil seeds is about 2.5 grams per tablespoon, half of which is alpha-linolenic acid—omega-3 fat. The omega-3 fatty acids are good for your cardiovascular health, immunity, and other functions. Note that there’s no clinical research proving the benefits of Sabja seeds in protecting your heart from stroke, attack, coronary heart diseases, and other heart problems.

However, the high level of fiber, minerals, and other vital nutrients in Sabja seeds can be very effective for your cardiovascular health when consumed regularly. Then again, this should never be replaced with your medicines or any ongoing treatment for your heart health.

Sabja Seeds have Anti-inflammatory Properties.

As mentioned earlier, Sabja seeds contain polyphenols and flavonoids. Flavonoids are known for their anti-inflammatory and anti-carcinogenic properties that can be very beneficial for people with weak immunity. Older people must especially add Sabja seeds to their diet to reduce the risk of cancer and other diseases caused by inflammation. The anti-inflammatory properties of basil seeds also make them an effective home remedy for joint pain and headaches.

It Caters to the Body’s Nutritional Needs

Now, you don’t have to keep tabs on the different foods you need to meet your nutritional needs. As mentioned above, Sabja seeds have lots of nutritional value that keep you full and provide the nutrients that your body needs to stay healthy and fit. Instead of eating different categories of foods, you can just add Sabja seeds to your diet to fulfill your body’s nutritional requirements.

Good for BP patients

If you have a high blood pressure problem, you can increase your intake of Sabja seeds to bring your BP to normal levels. It’s rich in potassium, which works as a vasodilator. By releasing excess tension in your arteries and blood vessels, Sabja seeds help reduce unnecessary strain on your cardiovascular health, thus keeping your blood pressure in check and your cardiovascular system in good condition.

Good for Immunity

Sabja seeds are a nutrition powerhouse. They are loaded with many essential minerals and immune-boosting nutrients. As mentioned earlier, they are 20% proteins, 42% carbs, 25% good fats, and are rich in fiber content.

All these nutrients make Sabja seeds quite effective for your immune health. They are also rich in omega-3 fatty acids, which are quite for your cardiovascular health, as well as immunity.. These nutrients and minerals work together to provide you with better immunity and good overall health.

They Reduce Stress

Stress and anxiety can take a toll on your mental health. And when left unaddressed for long, these mental health issues can weaken your immune system and lead to a broad range of health problems. While stress-relieving medicines and therapies can help combat this mental health disorder, there are natural remedies for those looking for natural alternatives.

Sabja seeds are one such stress-relieving food that has a very calming effect on your mind. Low stress and anxiety promote the feeling of happiness. Although more research is needed, experts believe that Sabja seeds can improve your memory and concentration power when consumed regularly. They are rich in flavonoids, terpenoids, and tannins—which may help you with memory.  

Other Uses of Sabja

In addition to the above-listed health benefits of Sabja seeds, these nutritional ingredients have many benefits. To name a few, these seeds are highly effective for your hair and skin health. We are going to discuss both of these in detail below.

Good for Hair Health

The high concentration of vitamin K, iron, and protein make Basil seeds an effective remedy for hair problems. If you want healthy and strong hair, add Sabja seeds to your diet or you can consider its topical application to get nourished and healthy hair.

Your hair is made of protein. And since Sabja seeds are rich in proteins, they are incredibly effective for your hair health. In addition to increasing your hair volume, these seeds give you shiny and smooth locks. You can find hair oil made of Sabja seeds on the market. This will prevent dandruff. You can also combine the oil with the seed powder to get thick and long tresses. Let’s see how you can make your homemade Sabja hair oil.

Ingredients Needed

    Sabja seeds
    Coconut oil

How to Apply

    Put an amla and a handful of basil seeds in a blender and mix these ingredients well to create a thick paste. Make sure you use both ingredients in equal amounts.
    Add a few drops of coconut oil or almond oil to the mixture to get the right consistency.
    Massage your hair gently with the paste such that the oil gets to the roots of your hair, and leave it overnight.
    Wash your hair with lukewarm water the next morning.

You could also leave the mixture on your hair for 1-2 hours and then wash off your hair. This hair oil can help prevent hair fall and improve your hair volume.

Good For your Skin

Sabja seeds are rich in antioxidants and flavonoids, both of which help stimulate the growth of new skin cells, and are perfect for treating infections like psoriasis and eczema when used regularly. The anti-inflammatory properties of these seeds help soothe your skin and reduce inflammation.

Sabja seed is a natural detoxifying ingredient that flushes out toxins from your body, preventing inflammation and infection on the skin. Since your body is detoxified, your face will look clean. There’s also less risk of acne breakouts and pimples. The anti-microbial and anti-fungal properties also make them a perfect home remedy for all types of skin infections.

If you are prone to acne breakouts due to bacterial infection, try Sabja seeds to keep your skin acne-free and clean all the time. The seeds are also rich in vitamins and minerals, which bring a natural glow to your skin.

How to Use Sabja Seeds on Your Skin?

The above-listed sabja seeds' skin benefits clearly tell us why we should use this ingredient for keeping our skin healthy and clean. Let’s see how you can use it to maintain your skin health.

    Mix 1 teaspoon of Sabja seeds with a few drops of coconut oil until they are soaked completely.
    Apply the oil to your affected area and massage gently.
    Wash your face with cold water after 15-20 minutes. There you go!
Use basil seeds with coconut or almond oil on your face and hair, as the ingredient is more effective when mixed with these natural oils.

Side Effects of Sabja Seeds

Sabja seeds oil is not recommended for patients who have just had surgery. Or, if you have surgery scheduled a few days later, stop taking Sabja oil at least a week before your surgery. It’s also not good for pregnant women, as the seeds raise estrogen levels. Sabja seeds can lead to diarrhea, vomiting, and acid reflux when taken in large amounts.

Bottom Line

These were the benefits of Sabja seeds for your mental, physical, skin, and hair health.  Commonly known as Tukmaria, Sabja seeds are loaded with proteins, vital carbs, and essential fibers, all of which make them a perfect choice for people looking to add healthy foods to their diet.