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B
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asil, also known as Saint Joseph's Wort, is
an herb belonging to the mint family. It is used as in cooking and may have
some health benefits.
Basil's
proposed benefits include reducing inflammation, and it is
said to have anti-aging and antibacterial properties.
This article is part of a collection of articles about
the health benefits of popular foods. It highlights the potential health
benefits of consuming basil and provides a nutritional profile for the herb.
Fast facts on basil
Here are some
key points about basil. More detail is in the main article.
·
The herb may have anti-inflammatory
qualities.
·
Basil is a potent antibacterial.
·
Containing just 22 calories per 100 grams, basil is
nutrient-heavy and calorie-light.
·
Basil may contain compounds that fight the
effects of aging.
Uses
Basil may have a range of health benefits.
Basil (Ocimum basilicum) is well known for its use in Italian
cuisine. It is one of the primary ingredients in pesto sauce. Basil is also
commonly included in Indonesian, Thai, and Vietnamese cuisine.
Basil is used in
traditional Tamil and Ayurvedic medicine, which is a form of traditional
medicine popular on the Indian subcontinent.
There are a number of types
of basil, which differ in taste and smell. Sweet basil (the most commercially
available basil used in Italian food) has a strong clove scent because of its
high concentration of the chemical agent eugenol.
Alternatively, lime and
lemon basil have a strong citrus scent due to their high concentration of
limonene.
Benefits
Research indicates that
there may be several health benefits associated with basil.
Studies have shown that
basil "contains a wide range of essential oils, rich in phenolic
compounds, and a wide array of other natural products including polyphenols
such as flavonoids and anthocyanins."
According to research
conducted at the Swiss Federal Institute of Technology, basil contains
(E)-beta-caryophyllene (BCP), which may be useful in treating arthritis and
inflammatory bowel diseases.
Fighting cancer
A review, published
in 2013, investigated the potential for holy basil to prevent cancer.
They concluded that, thanks to the phytochemicals it contains, including
eugenol, rosmarinic acid, apigenin, myretenal, luteolin, β-sitosterol, and
carnosic acid, it may help prevent certain types of skin, liver, oral, and lung
cancers.
It appears to do this by
increasing antioxidant activity,
changing gene expression, triggering cell death, and slowing cell division.
Although more research
needs to be done, there is potential for basil extract to be used alongside
current cancer treatments.
Reducing
the effects of oxidative stress
An adaptogen is a herbal
medicine that helps the body adapt to stress; ginseng is perhaps
the most well known. Basil may also fall into this category.
In one study, rabbits
were exposed to oxidative stress (an increase
in damaging free radicals). The rabbits were given 2 grams of fresh basil
leaves each day for 30 days, and cardiovascular and respiratory adaptation were
monitored.
The researchers measured a
significant decrease in blood sugar levels and an increase in antioxidant
activity. The basil appeared to help the rabbits deal better with oxidative
stress.
Anti-aging
properties
According to research
presented at the British Pharmaceutical Conference (BPC) in Manchester, basil
also has properties that might help prevent some of the harmful effects of
aging.
Holy basil extract was
effective at killing off harmful molecules and preventing damage caused by some
free radicals in the liver, brain, and heart.
The researchers, led by Dr.
Vaibhav Shinde from Poona College of Pharmacy, Maharashtra, India, studied the
herb for antioxidant and anti-aging properties.
Dr. Shinde said: "The
study validates the traditional use of the herb as a youth-promoting substance
in the Ayurvedic system of medicine. It also helps describe how the herb acts
at a cellular level."
Reduce inflammation and swelling
Basil extract may help reduce inflammation.
One study, presented at the
Royal Pharmaceutical Society's annual event, found:
"Extracts of O. tenuiflorum (Holy basil) were shown to reduce
swelling by up to 73 percent, 24 hours
after treatment."
These effects on swelling
were similar in extent to those seen with the drug diclofenac, an
anti-inflammatory medication that is widely used in the treatment of arthritis.
In their paper, the authors
conclude:
"Our
results supported the use of these traditional treatments in inflammatory
conditions, such as arthritis."
A study published in the Journal of Bone Reports & Recommendations agreed that
BCP might
be useful in the treatment of certain diseases that involve
inflammation.
The investigation was
carried out on arthritic rats; the team of researchers concluded: "The
present study is suggestive that beta-caryophyllene [in basil] has prominent
anti-arthritic activity which may be attributed to its anti-inflammatory
activity."
Rich
in antioxidants
Results of a study
published in the Journal of Advanced Pharmacy Education & Research showed
that ethanol extract - Ocimum basilicum -
had more antioxidant activity than standard antioxidants.
Antibacterial properties
Basil may have an antibacterial effect.
Lab studies have
demonstrated that basil has antibacterial properties; this may be because of
the volatile oils it contains, which include estragole, linalool, cineole,
eugenol, sabinene, myrcene, and limonene.
Basil restricts the growth
of numerous bacteria, including Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.
This could mean that adding
fresh basil to a salad not only adds flavor, it also helps reduce the number of
harmful bacteria on the plate.
Nutrition
Nutritional
value of basil per 100 grams (3.5 ounces)
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Energy - 94 kilojoules (22 kilocalorie)
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Carbohydrates - 2.65 grams
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Dietary fiber - 1.6 grams
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Fat - 0.64 grams
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Protein - 3.15 grams
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Water - 92.06 grams
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Vitamin A - 264 micrograms
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Thiamine - 0.034 micrograms
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Riboflavin - 0.076 milligrams
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Niacin - 0.902 milligrams
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Vitamin B6 -
0.155 micrograms
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Folate - 68 micrograms
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Choline - 11.4 milligrams
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Vitamin C - 18.0 milligrams
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Vitamin E - 0.80 milligrams
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Vitamin K - 414.8 micrograms
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Calcium - 177 milligrams
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Iron - 3.17 milligrams
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Magnesium - 64 milligrams
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Manganese - 1.148 milligrams
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Phosphorus - 56 milligrams
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Potassium - 295 milligrams
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Sodium - 4 milligrams
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Zinc - 0.81 milligrams
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Source: USDA Nutrient Database
As with any foodstuff,
basil should be eaten alongside the full range of components that make up a
healthy diet.
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