Health and Cooking Benefits of Basil - Nutrition, Varieties, Recipes

Exploring the Impressive Health Benefits of Basil

With its rich flavor, vibrant green color, and versatility in the kitchen, basil has long been a staple herb in dishes across the globe. But beyond brightening up recipes with its signature sweet, yet slightly peppery taste, basil also packs nutritional and health benefits that make it so much more than a seasoning.

From powerful antioxidants to anti-inflammatory compounds, basil contains an array of bioactive plant nutrients. These components give basil the ability to help combat disease, reduce swelling and pain, improve digestion, and enhance overall wellbeing in multiple ways.

Keep reading to learn more about the many perks this flavorful herb has to offer.

Nutrient Profile of Basil

All varieties of basil provide an excellent source of vitamin K, with one cup delivering over 300% of your recommended daily intake. Basil is also high in antioxidant vitamins A and C, as well as protective phytonutrients likes flavonoids, phenolic acids, and essential oils that provide health-promoting properties.

Health Benefits of Basil

Science continues uncovering links between basil intake and reduced risk for numerous conditions. Some key benefits include:

Anti-Inflammatory Effects

Chronic inflammation drives most major diseases when uncontrolled over time. Compounds in basil like eugenol, citronellol, and linalool exhibit potent anti-inflammatory activity to help prevent this damage.

Cancer Prevention

Antioxidants in basil neutralize DNA-damaging free radicals before they trigger cell mutations. Basil also slows enzyme activities and cell replication involved in tumor growth and activates cancer-killing apoptosis pathways.

Antimicrobial Properties

Basil oils can inhibit growth and toxin production from dangerous bacteria strains like Listeria, Staphylococcus, and Escherichia coli due to antibacterial components like estragole, linalool, cineole, and other volatile oils.

Heart Health Support

Basil helps lower LDL cholesterol oxidation and prevent atherosclerotic plaque buildup through antioxidant mechanisms while also improving circulation. This protects heart vessels and reduces cardiovascular disease risks.

Digestive Aid

Eugenol and other oils in basil stimulate the production of stomach acid, bile and digestive enzymes essential for proper food breakdown and nutrient absorption from meals.

Different Varieties of Basil

While traditional Genovese sweet basil may be the most recognizable, over 160 basil subtypes exist. Each imparts unique aromas, flavors, colors, and bioactive components.

Sweet Basil

This most common culinary type has a sweet, peppery flavor. Includes Genovese, Italian large leaf, lettuce leaf, and more.

Holy Basil

Also called tulsi, it has a spicy, clove-like taste and is revered in Ayurvedic medicine. Supports whole-body health.

Lemon Basil

As the name suggests, this variety imparts citrusy notes ideal for seafood. Also contains disease-fighting rosmarinic acid.

Cinnamon Basil

This basil hybrid has a spicy-sweet scent and is popular in Mexican cuisine. Also used to make essential oils.

Purple Basil

Striking dark purple leaves with a mild, peppery flavor. Contains extra antioxidant anthocyanins for added health benefits.

How to Cook with Basil

From whole leaves to chopped bits, basil's versatility allows it to transform nearly any savory preparation. Here's how to start cooking with this aromatic herb.

Storing Basil

To best preserve freshness and flavor oils after purchase:

• Trim stem ends and stand upright in a glass of water at room temperature.
• Change the water daily.
• Loosely wrap in dry paper towels then plastic wrap for fridge storage up to 4 days.
• Freeze larger quantities pureed with olive oil in ice cube trays for longer storage.

Complementary Foods

Basil beautifully enhances these ingredients:

• Tomatoes
• Mozzarella
• Olives
• Garlic
• Lemon
• Eggplant
• Peppers
• Chicken
• Seafood
• Rice
• Vinegars
• Olive oil

Serving Ideas

Incorporate basil into recipes like:

• Pestos
• Salad dressings
• Panzanella salads
• Pizzas
• Pastas
• Soups
• Bruschetta
• Caprese platters
• Compound butters
• Herbed breads
• Roasted vegetables
• Marinades for meats

Fresh vs Dried Basil

Using one over the other makes a big difference:

• Fresh: More aroma and brightness. Add near end of cooking.
• Dried: More concentrated flavor. Better rehydrated first in liquid-based applications.

Basil Tea Benefits

Steeping basil leaves into hot tea is an easy way to harness even more healthy components from this wondrous herb.

Soothingmint Basil Tea

This caffeine-free tea combines basil’s immune-boosting goodness with other herbs for a refreshing aroma and hinted sweetness:

Ingredients

• 2 TBSP fresh basil leaves
• 2 TBSP fresh mint leaves
• 1 small piece fresh ginger, sliced
• 1 green cardamom pod
• 1 cup water
• Raw honey to taste

Instructions

1. Lightly muddle the basil, mint, ginger and cardamom in a mug.
2. Pour in boiling water and let steep 5 minutes.
3. Strain out solids and stir in a drizzle of raw honey if desired.

Potential Benefits

Sipping basil tea may help:

• Reduce inflammation
• Fight viral infections
• Improve digestion
• Lower stress levels
• Support cardiovascular health

Bring Out Basil's Benefits

Teeming with vitamins, minerals, antioxidants and anti-inflammatory compounds, it's clear basil has healing potential extending far beyond the kitchen. Harness the health benefits of this flavorful herb by incorporating fresh leaves or infused oils into meals, beverages, and DIY beauty products.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.