Table of Content

• Nutritional information of Sabja seeds

• Top 32 Sabja Seeds Benefits

• Healthy Sabja Seeds Recipes

• Side effects of Sabja Seeds

• Take-home points

• FAQ on Sabja Seeds Benefits

Introduction

Sabja seeds, which are also called tukmaria or basil seeds are known for their resemblance with sesame seeds. Basil seeds (Ocimum basilicum) are used from the ancient ages in eastern medicinal treatments like Ayurveda and Traditional Chinese Medicines (TCM) for their various health benefits. These tiny seeds are rich in various vital health nutrients which makes them a wholesome diet for good health. This article will focus on the different benefits and side effects of Sabja seeds. Read along to know why these seeds are crucial for your health and how you can make the most out of them.

Nutritional information of Sabja seeds

Before diving into the health benefits of basil seeds, let’s go through their nutritional information. They have rich amounts of fibres, omega 3 fatty acids, Vitamin C, and minerals but have fewer calories.

100g of basil seeds contain,

• Carbohydrates – 63.8g

• Fibres – 22.6g

• Proteins – 14.8g

• Fats – 13.8g

• Omega 3 fatty acids – 9358mg

• Iron – 2.27mg

• Magnesium – 31.55mg

• Zinc – 1.58mg

• Vitamin A and Vitamin C – 18g

• Vitamin E – 0.8 mg

• Calories – 60 calories 

Top 32 Sabja Seeds Benefits

Since sabja seeds are rich in many vital nutrients, they have various health benefits. Here are 32 sabja seeds benefits,

1. Sabja Seeds Aids in weight loss

As Sabja seeds are rich in dietary fibres, they are the perfect foods if you are looking to lose weight. Fibres reduce weight gain by promoting the feeling of fullness, thereby preventing overeating and mindless eating. 

2. Sabja Seeds Maintains body heat

Sabja seeds benefit your body by acting as a natural coolant. In tropical and comparatively hot countries, Sabja seeds are widely used in making juices and other drinks. People use them with lemon, water, honey, or sugar. Coconut milk is also popular to drink with the seeds. These drinks, when taken with Sabja seeds, work as a body cooling tonic. They lower the body heat almost instantly and spread a refreshing aura throughout the body.

3. Sabja Seeds Controls sugar levels

Controlling blood sugar levels and thereby controlling your diabetes is one of the benefits of sabja seeds. Hence, they are used in diabetic treatment. Mostly for the type-2 diabetics! They impede the overall metabolism process of the body. As a result, fewer carbohydrates convert into glucose, making the blood contain less sugar.

4. Sabja Seeds Improves bowel movements

Basil seeds benefit your digestive health by regulating bowel movements and smoothening the passage of solid wastes out of the body.Sabja seeds are a great supplementary detox for the body. It cleanses the stomach and lower abdominal organs and assists a smoother bowel movement. Furthermore, they have volatile oils, which release the gas and help ease indigestion.

5. Sabja Seeds Relieves acidity

The next benefit of sabja seeds is their role in relieving acidity and heartburns. While cleansing your digestive tracts, basil seed relieves stomach burn. In the process, they also flush out all the diuretic functions from the body. The rise of HCl levels in the stomach is the prime reason for acidic burns and problems. Soaked tukmaria are filled with water which lessens the burning at the stomach lining. They do it by controlling the HCL secretion in the stomach.

6. Sabja Seeds Improves skin health

Basil seeds benefit in promoting your skin and hair health due to the presence of antioxidants, proteins, iron, and vitamin K. Your body secretes more collagen when it gets Sabja seeds regularly. The collagen works as a boosting factor to create new body cells. Thus, it repairs the already damaged skin cells and brings vividity to its outer appearance.

7. Sabja Seeds Promote Hair Growth 

The antioxidants present in the sabja seeds prevent the antioxidant stress in the scalp and therefore, prevents premature hair fall. It also nourishes the hair follicles and promotes hair growth. 

8. Sabja Seeds Strengthens body

Sabja seeds benefit in strengthening your overall body due to the presence of high amounts of proteins. Protein helps the body strengthen muscles, bones and renew damaged skin. Moreover, it boosts enzyme production and accelerates the secretion of hormones and other chemicals in the body.

9. Sabja Seeds are Rich in fibres

Fibre is mostly renowned for its stomach friendliness. It keeps the body satiated for a long while from hunger for curbs. It also energises the body. Due to the presence of fibres, basil seed benefits you by preventing chronic conditions like heart diseases, diabetes, and cancers.

10. Sabja Seeds has healthy Fats

Basil seeds almost have zero saturated fats and are packed with healthy fats like omega 3 fatty acids. From lessening depression, improving foetal development to improving vision, Omega 3 offers numerous advantages. Omega 3 can also strengthen the memory of a person in addition to improving metabolic activities. Anyone suffering from chronic inflammation will get relief by taking a maintained dose of this fatty acid.

11. Sabja Seeds Rich in minerals

Sabja seeds are like storehouses of minerals like calcium, potassium, magnesium, iron, and folic acid. Due to this, basil seed benefits the promotion of bone and dental health. They also energise the brain's activity and enhance hormones and enzymes. 

12. Sabja Seeds has good amount of vitamins

Basil seeds are rich in vitamins like A, C, and E which highly benefit your vision and immunity. These vitamins also act as powerful antioxidants that can improve your overall health.

13. Sabja Seeds Contains antioxidants

Antioxidants help in reducing the oxidative stress in our body which helps in reducing cell damage, detoxification, and preventing cancer. Basil seeds are rich in antioxidants like polyphenols which benefit your body due to their anti-inflammatory and antioxidant properties.

14. Sabja Seeds help regulate blood pressure

Since sabja seeds are high in potassium they lower the pressure in the arteries and reduce blood pressure. This helps in reducing the risk of high blood pressure like stroke or heart attacks. 

15. Sabja Seeds Promotes dental health

Sabja seeds have anti-bacterial, antiviral and antifungal properties. They help in curing ulcers and act as mouth fresheners. 

16. Sabja Seeds Boosts immunity

Sabja seeds are high in vitamins and minerals that can readily boost.

17. Sabja Seeds help prevent cancer

Since sabja seeds are high in antioxidants they help in eliminating free radicals and also prevent cell damage. They also prevent lethal cell modifications and cancer. 

18. Sabja Seeds Helps tackle muscle pain

Sabja seeds help in relaxing the muscles and relieving the pain. It is rich in alleviating the throat muscles and reducing cough. 

19. Sabja Seeds Relieves stress

Since sabja seeds reduce blood pressure, they can greatly help in releasing stress and anxiety. 

20. Sabja Seeds Provide relief from cold and cough

Sabja seeds help in controlling cough and strengthening immunity. Sabja seeds also benefit from throat-related ailments and infections. 

21. Sabja Seeds Improves eyesight

Sabja seeds benefit eyesight since they are rich in beta carotene. They help in nourishing the eyes and improving the eyesight.

22. Sabja Seeds Improves bone density

Being a good source of minerals like calcium, copper and iron, these seeds are good for your bone health.

23. Sabja Seeds for Diabetes Management

This is one of the topmost benefits of sabja seeds. Sabja seeds benefit diabetic patients as they control their blood sugar levels after meals. It stabilises your blood sugar level and decreases insulin resistance. 

24. Sabja Seeds May Prevent the Risk of Heart Diseases

Sabja seed benefits the heart as they relax the arterial walls and reduce the probability of clogged arteries. This reduces heart diseases like heart attacks and cardiac arrests. 

25. Sabja Seeds Has Anti-Inflammatory & Anti-Carcinogenic Properties

Sabja seeds have anti-inflammatory and anti-carcinogenic properties due to the presence of active ingredients like flavonoids. They help to defend your cells from damage and also prevent the spread of cancer. 

26. Sabja Seeds May Reduce Cholesterol Levels

Sabja seeds act as an appetite suppressant and help to reduce calorie intake. These sabja seeds benefit weight loss and support the reduced cholesterol levels in the bloodstream. 

27. Sabja seeds for skin whitening

Sabja seeds are greatly used in skin whitening backpacks due to their high antioxidant content. The benefits of sabja seeds in enhancing skin health are infinite. So, we highly suggest you trying sabja seeds if you are struggling with skin issues. 

28. Sabja seeds Regulates menstrual cycle

Sabja seeds benefit women by lowering the levels of oestrogen. Having excessive estrogen makes women overboard during menstruation. It reduces the over bleeding in women and provides relief. 

29. Sabja Seeds Deals With PCOS

Sabja seeds are rich in vitamins, minerals and omega-3 fatty acids, so they do a great deal of help in regulating your menstrual and hormonal cycles. This health benefits of sabja seeds to women's health are plentiful - from regulating the menstrual cycle to dealing with hormonal disorders. 

30. Sabja Seeds prevents Recurrent UTIs

Sabja seeds are great diuretics and highly help in cleaning out the toxins from the body. Since it takes out toxins, it greatly helps in preventing infections of the urinary tract. 

31. Sabja Seeds Fights Neuro Disorders

Sabja seeds benefit the nervous system since they are rich in antioxidants. It prevents neurodegenerative diseases like Parkinson's disease and Alzheimer's disease. 

32. Sabja Seeds Aids as appetite suppressant

Sabja seed’s rich fibre ingredients keep the stomach satisfied for longer times. Therefore, your body doesn’t feel any craving for food or additional calories. Blending them in yoghurt or spreading a few in a pre-meal salad can help you control your appetite.

Healthy Sabja Seeds Recipes

1. Falooda

Sabja seeds falooda is quite a popular dessert item in many parts of our country. It is served with rose milk, fresh fruits and is an absolute delight if you have a sweet tooth.

Ingredients :

• 500 ml chilled milk, full fat.

• 3 tsp of soaked sabja seeds.

• 2 tsp rose syrup or roohafza.

• ½ cup flood or sev, soaked in water for 2 hours.

• 150 grams sugar.

• 5 scoops of vanilla ice cream.

• 50 grams tutti-frutti.

• Fresh cut fruits like apple, grapes, banana and ripe mango.

Method :

• Add sugar to the chilled milk and stir till it dissolves.

• Wash soaked falooda, drain the water and keep it aside.

• In a medium-size pan, boil falooda till it turns soft.

• In large serving glasses, add sabja seeds and roohafza.

• Pour chilled milk, add falooda, sprinkle tutti-frutti, and add freshly cut fruits.

• Place a scoop of ice cream.

• Add more sabja seeds as a topping.

• Serve chilled.

2. Sabja Seeds Overnight Jar

Overnight breakfast jars are your quick fix on a busy day. Make these ready the previous evening and carry them to your office. Tasty, these sabja filled breakfast jars provide you with great energy levels to kickstart your day.

Ingredients:

• 30 grams of oats.

• 250 ml low-fat milk.

• 2 tsp of soaked sabja seeds.

• 1 tsp finely chopped cashew.

• 1 tsp slivered almond.

• 1 tsp walnut, finely chopped.

• 1 tsp dates.

• 1 tsp raisins.

• 1 fresh banana cut.

• ½ apple slice.

Method:

• In a small glass jar, add milk and oats.

• Add sliced banana and apple.

• Top it with cashew, almonds, dates, walnuts and raisins.

• Pour soaked sabja seeds on the top.

• Gently stir in a spoon.

• Keep the jar overnight in the fridge.

• Consume it the next morning as a breakfast.

Side effects of Sabja Seeds

• Besides the nutritional values, the basil seeds also have side effects. Due to the presence of a high amount of high fibres, it can cause possible bloating and gastric issues. Your gut takes time to adjust to the fibres! So, it’s better to increase their intake in small steps.

• Overdose of basil seeds can cause vomiting, diarrhoea, hypoglycemia, headache, nausea, acid reflux, and heartburn.

• Other than this, the presence of Vitamin K aids in blood clotting which can negatively interact with blood-thinning medications.

Take-home points 

• Basil seed has various health benefits that are recognized in Chinese medicines and Ayurveda.

• Sabja seed benefits are due to the presence of high amounts of antioxidants, fibres, vitamins, and minerals.

• Better bowel movements, good skin health, strengthening of muscles, lowered oxidative stress, and controlled blood sugar levels are some of the sabja seed benefits.

• Though there are various benefits of tukmaria, there are some side effects like vomiting, diarrhoea, acid reflux, headache, hypoglycemia, and bloating.

References

• New Studies on Basil

• National Institute of Health