Basil: Nutrition Facts and Health Benefits

Basil (Ocimum basilicum L.) is much more than a fragrant culinary herb. Revered for centuries in both traditional medicine and modern kitchens, basil is packed with essential nutrients, bioactive compounds, and health-promoting properties that make it a standout among leafy greens. Whether you sprinkle it fresh onto pasta, brew it as a tea, or use its seeds in novel foods, basil offers a powerful combination of nutritional value and functional benefits. In this article, we break down the key nutrition facts and scientific health benefits of basil, providing a comprehensive look at why this humble herb deserves a prominent place in your diet.

Basil Nutrition Facts

Basil is not only beloved for its flavor and aroma—it’s also a nutritional powerhouse. Both its leaves and seeds provide vitamins, minerals, healthy fats, fiber, and a wide array of phytochemicals that contribute to overall wellness. Let’s take a closer look at the nutritional profile of basil and why it’s so good for you.

Basil Leaves: A Nutrient-Dense Green

Basil leaves are rich in vitamins, minerals, and protective plant compounds. While the exact composition can fluctuate based on factors like cultivar, soil, and fertilization, some core features stand out:

• Vitamins and Antioxidants: Basil contains significant amounts of vitamin C (ascorbic acid), especially when grown with organic amendments like vermicompost, which enhances both vitamin content and overall plant quality 4.
• Minerals: Calcium, potassium, magnesium, phosphorus, manganese, copper, iron, and zinc are all found in appreciable quantities in basil leaves. The mineral profile varies with growing conditions, but basil is consistently a good source of these essential nutrients 3 4 5.
• Protein: While not a primary protein source, basil leaves still provide a useful amount of plant-based protein, which can be beneficial in plant-forward diets 3 4.

Basil Seeds: Functional Food Potential

Basil seeds, sometimes called sabja or tukmaria, are increasingly recognized for their nutritional density:

• Protein Power: Basil seeds contain 11.4–22.5 g protein per 100 grams, encompassing all essential amino acids except those containing sulfur and tryptophan 3.
• Dietary Fiber: Their fiber content (7.1–26.2 g/100g) supports healthy digestion and helps maintain stable blood sugar levels 3.
• Healthy Fats: Seeds are abundant in unsaturated fatty acids, particularly linoleic and linolenic acids, which are beneficial for heart health 2 3.
• Minerals: Seeds are also rich in calcium, potassium, and magnesium, mirroring the mineral richness of the leaves 3.

Fatty Acid and Phytochemical Profile

Basil’s nutritional value is further boosted by its healthy fats and bioactive compounds:

• Fatty Acids: The seeds are especially notable for their high content of unsaturated fatty acids. The composition can vary with genotype and geography, but linoleic and linolenic acids are consistently dominant 2 3.
• Phytochemicals: Both leaves and seeds are loaded with flavonoids (like orientin and vicenin), phenolic acids (such as rosmarinic acid), and terpenoids—compounds with potent antioxidant and anti-inflammatory effects 3 5 6 7.

The Impact of Cultivation and Fertilization

• Fertilization Matters: The nutrition content of basil can be significantly influenced by how it is grown. Organic fertilizers like vermicompost tend to enhance vitamin C, essential oils, and protein content while reducing harmful nitrate accumulation. In contrast, high nitrogen chemical fertilizers may boost yield but also increase nitrate levels in the leaves 1 4.
• Hydroponics & Microbial Inoculation: Advanced cultivation methods, such as hydroponics and inoculation with beneficial bacteria (Azospirillum brasilense), can further boost basil’s nutritional and phytochemical content, especially in cultivars like ‘Red Rubin’ 5.

Basil Health Benefits

Basil is more than just a culinary delight—it’s a time-honored medicinal herb with a broad range of health-promoting effects. From antioxidant and anti-inflammatory properties to potential benefits for heart health, diabetes, and beyond, basil’s unique phytochemical arsenal offers protective effects for both body and mind.

Antioxidant Powerhouse

Basil is well-recognized for its impressive antioxidant capacity. This is primarily attributed to its rich content of flavonoids (like orientin and vicenin), phenolic acids (notably rosmarinic acid), and essential oils 3 6 7 8. Antioxidants in basil:

• Neutralize harmful free radicals
• Protect cells from oxidative damage
• Support healthy aging and may reduce the risk of chronic diseases

Basil extracts—especially from seeds and fruits—have demonstrated strong antioxidant activity in both laboratory and animal studies 3 8.

Anti-Inflammatory Effects

Basil’s anti-inflammatory properties are driven by its diverse array of phytochemicals, including flavonoids, saponins, and terpenoids 3 6 8 10. Research highlights:

• Basil extracts reduce markers of inflammation in cell and animal models 8.
• Regular consumption may help manage chronic inflammatory conditions.

Cardiovascular Support

Basil contributes to heart health in several ways:

• Healthy Fats: The high content of unsaturated fatty acids (linoleic and linolenic acids) in basil seeds supports healthy cholesterol levels and reduces cardiovascular risk 2 3 6.
• Blood Pressure & Vessel Health: Potassium and magnesium in basil leaves help regulate blood pressure and promote vascular relaxation 3 4.
• Antioxidant Protection: The antioxidant compounds limit oxidative stress, a key factor in heart disease 3 6 10.

Antimicrobial and Immune-Boosting Effects

Basil’s essential oils (such as linalool, methyl chavicol, and eugenol) and phenolics possess potent antimicrobial activity:

• Bacterial & Fungal Defense: Inhibits the growth of a wide range of bacteria and fungi, helping protect against infections 6 7 10.
• Antiviral Potential: Traditional medicine and modern studies both support basil’s use in fighting viral illnesses 6 7 10.

Blood Sugar Regulation & Anti-Diabetic Activity

Basil seeds and leaves may help manage blood glucose:

• Fiber Content: High levels of soluble and insoluble fiber slow glucose absorption and help stabilize blood sugar 3.
• Bioactive Compounds: Certain phenolics in basil have demonstrated anti-diabetic effects in experimental studies 3 6.

Neuroprotective and Mood Support

Emerging evidence indicates that basil’s phytochemicals may protect the brain and support mental health:

• Neuroprotection: Antioxidant and anti-inflammatory effects may safeguard neurons from damage 3 6 10.
• Antidepressant Effects: Traditional uses include relief for insomnia, depression, and mental fatigue 3 6 7 9.

Digestive and Traditional Health Uses

Basil’s role in folk and traditional medicine is extensive:

• Digestive Aid: Used for indigestion, gas, cramps, and as a stomach tonic 6 7 9.
• Other Folk Uses: Remedies for fever, colds, headaches, menstrual complaints, and as a general health tonic 6 7 9.

Additional Benefits

• Antiulcer and Gastroprotective: Basil extracts can help protect the stomach lining 3 6 7.
• Anticoagulant Effects: Certain compounds interfere with blood clotting, supporting cardiovascular health 3.
• Anticancer and Radioprotective Potential: Lab studies suggest basil extracts may inhibit cancer cell growth and protect against radiation damage 6 10.
• Wound Healing & Skin Health: Topical application and essential oil use for skin infections and healing 7.

Conclusion

Basil is a nutritional and medicinal marvel, with benefits that extend far beyond its fragrant leaves. Whether consumed fresh, as seeds, or in extract form, basil offers a unique synergy of nutrients and protective phytochemicals that support a wide range of health outcomes.

Key Takeaways:

• Nutrient-dense: Rich in vitamins (especially vitamin C), minerals (Ca, K, Mg), fiber, and protein, particularly in the seeds 3 4.
• Loaded with healthy fats: Seeds are abundant in unsaturated fatty acids, beneficial for heart health 2 3.
• Potent antioxidants and anti-inflammatories: High levels of flavonoids, phenolic acids, and essential oils offer protection against oxidative and inflammatory damage 3 6 7 8.
• Supports metabolic and cardiovascular health: Helps regulate blood sugar, blood lipids, and blood pressure 3 4 6 10.
• Antimicrobial and immune-boosting: Fights bacteria, fungi, and viruses, supporting overall immune resilience 6 7 10.
• Versatile in traditional and modern medicine: Used for digestive, mental, and general health, with growing scientific backing 6 7 9.

Integrating basil into your daily routine—whether as a fresh herb, a sprinkle of seeds, or a nourishing tea—can be a simple, flavorful way to boost your nutrient intake and support whole-body health.