Basil: Nutrition, Health Benefits, Uses, and More

1. Reduces oxidative stress

Basil has a high number of antioxidants, including eugenol, limonene, anthocyanins, and beta-carotene.

Antioxidants can effectively combat cell damage caused by free radicals, which can lead to a wide variety of diseases.

2. Reduces inflammation

Basil contains anti-inflammatory compounds, including eugenol, linalool, and citronellol.

The anti-inflammatory properties of these compounds can help prevent diseases caused by chronic inflammation.

3. Prevents heart disease

Eugenol present in basil can block calcium channels, which can significantly lower blood pressure levels in addition to bad cholesterol levels. Basil also contains magnesium, which improves blood flow and thus protects heart health.

4. Regulates blood sugar

In animal studies, basil extract has been shown to reduce blood sugar levels and may help people with diabetes. 

5. Helps fight cancer

Basil contains phytochemicals that can help prevent different types of cancer, including cancers of the lung, liver, mouth, and skin.

6. Boosts the immune system

Basil has the potential to improve the immune system because it enhances the ability to destroy cells infected by viruses and T-helper cells. Basil has been used to help fight several infections due to its antibacterial properties. 

7. Improves mental health

According to some studies, basil may help improve mental health and brain health by:

• Alleviating anxiety and depression
• Improving cognitive function
• Lowering the risk of age-related memory loss

Basil is generally considered safe when used in amounts commonly found in food. However, prolonged use of basil supplements can be harmful.

People may need to avoid basil in the following cases:

• Bleeding disorders
• Before surgery
• Use of blood-thinning medications
• Use of high blood pressure medications
• Pregnancy

• Sweet basil: Commonly used in Italian cuisine and has a licorice-clove-like flavor
• Bush or Greek basil: Has a strong aroma with a mild flavor and can be substituted for sweet basil
• Thai basil: Commonly used in Southeast Asian cuisine and has an anise-licorice flavor
• Cinnamon basil: Native to Mexico and has a cinnamon-like flavor and aroma
• Lettuce basil: Has large, soft leaves with a licorice-like flavor

Basil can be used fresh or dried and is quite versatile in recipes:

• Layer basil leaves with fresh mozzarella cheese and cherry tomatoes along with some fresh cracked black pepper and drizzle with olive oil
• Use as a topping on pizza or pasta (whole or chopped)
• Mix into homemade soups or sauces
• Add to homemade pesto or hummus
• Sprinkle over vegetables in a lasagna
• Mix into a salad or use as a garnish