Nutrition Facts of Thai Basil
Thai basil is low in calories but delivers an impressive amount of vitamins, minerals and antioxidants. Here is an overview of the nutrition found in Thai basil:
Macronutrients
One cup of fresh Thai basil contains:
- 25 calories
- 3 grams carbohydrate
- 1 gram protein
- 0.5 grams fat
- 1 gram fiber
Vitamins and Minerals
Thai basil is especially high in:
- Vitamin K - 80% DV
- Vitamin A - 42% DV
- Vitamin C - 18% DV
- Iron - 10% DV
- Calcium - 9% DV
- Magnesium - 5% DV
It also contains B vitamins like folate and vitamins E, B1, B2, and B6.
Phytochemicals and Antioxidants
Thai basil is rich in essential oils like eugenol, linalool, citronellol, and limonene. It also contains flavonoids like orientin and vicenin as well as phenolic acids like rosmarinic acid that act as antioxidants.
Health Benefits of Thai Basil
Regularly incorporating Thai basil into your diet may provide the following benefits:
Supports Heart Health
Thai basil contains antioxidants that protect cholesterol from oxidizing and causing damage to blood vessels and arteries. It can help lower LDL cholesterol and triglycerides.
Anti-Inflammatory Properties
The essential oils in Thai basil exhibit anti-inflammatory activities that may help reduce swelling, pain, and redness.
May Help Stabilize Blood Sugar
Thai basil may aid in regulating blood sugar levels, which makes it beneficial for people with diabetes or metabolic syndrome.
Supports Brain Function
The flavonoids in Thai basil demonstrate neuroprotective effects to enhance cognitive function and may aid in the prevention of neurodegenerative disorders.
Aids Digestion
With anti-gas and antibacterial properties, Thai basil can help relieve gas, bloating, stomach cramps and other digestive issues.
Boosts Immunity
With high concentrations of vitamin C and antioxidants, Thai basil strengthens the immune system to fight infection and illness.
Promotes Bone Strength
The vitamin K in Thai basil is important for blood clotting and bone mineralization to help maintain strong, healthy bones.
Varieties of Thai Basil
There are a few different varieties of Thai basil, including:
Siam Queen Thai Basil
The most common variety, Siam Queen Thai basil has a licorice-anise flavor profile. It has medium-green leaves and blooms purple flowers.
Green Siam Queen Thai Basil
This variety has a more intense licorice flavor. It has bright green leaves and blooms white flowers.
Thai Pink Basil
Sometimes called Thai Sacred basil, this variety has a spicy, clove-like taste. It has reddish purple stems and pink flowers.
Thai Lemon Basil
This basil has lemon-scented, green leaves. The flavor is basil with a hint of citrus. It has white flowers.
How to Use Thai Basil
Here are some tips for using Thai basil in cooking:
Fresh vs. Dried
Use fresh Thai basil when possible, as the flavor degrades during the drying process. Dried Thai basil lacks the sweet, anise notes.
Add at the End
Add Thai basil at the very end of cooking to help preserve its flavor. Prolonged cooking causes it to lose its licorice taste.
Pair with Spicy Dishes
The sweet flavor of Thai basil helps balance out spicy curries, stir fries, soups and noodle dishes.
Use in Curries
Thai basil is a key ingredient in many Thai curries. Try it in green, red or panang curry dishes.
Make Basil Pesto
Use Thai basil leaves in place of Italian basil when making homemade pesto sauce.
Add to Seafood
The licorice notes in Thai basil complement seafood nicely. Add it to shrimp, fish or scallop dishes.
How to Store Thai Basil
Follow these storage tips to keep Thai basil fresh for longer:
Refrigerate
Keep Thai basil refrigerated, wrapped in a damp paper towel and inside a perforated plastic bag. It will last for 4-5 days.
Store Properly
Do not wash basil before storing as excess water causes spoilage. Store stems down in water at room temperature for a couple days.
Freeze It
To freeze, wash and dry basil leaves then store in freezer bags. Frozen basil is best for cooking vs. garnish.
Make Basil Oil
Puree basil with olive oil then freeze in ice cube trays for long-term storage. Add cubes to soups, sauces, etc.
How to Grow Thai Basil
Growing Thai basil is easy. Follow these tips for successful harvests:
Plant in Spring
Sow seeds or transplant starts after any chance of frost has passed and daytime temps reach 70°F.
Choose a Sunny Spot
Thai basil thrives in full sun. It needs at least 6 hours of direct sunlight per day.
Use Well-Draining Soil
Enrich soil with compost or fertilizer. Make sure soil drains well to prevent overwatering.
Water Regularly
Water when top inch of soil becomes dry. Water at the base, not the leaves. Allow soil to dry between waterings.
Pinch Back
Pinch off flower buds to encourage more leaf growth and prevent bolting.
Harvest Often
Pick leaves as needed. Frequent harvesting yields the most flavorful basil.
Where to Find Thai Basil
You can find Thai basil at:
Asian Markets
Many Asian supermarkets sell fresh bunches of Thai basil in their produce sections.
Farmers' Markets
Local farmers and vendors at markets may offer Thai basil during summer months.
Specialty Stores
Some gourmet and health food stores sell potted Thai basil plants.
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.
Add Comment