[FOOD] Basil seeds, also called sabja seeds or tukmaria (Ocimum basilicum) have been described as the lighter, more refined cousin to chia seeds. Used in Asian culture in cuisine and for digestive support for centuries, they have only recently become a subject of scientific research as a functional food ingredient. Like chia seeds, basil seeds have been shown to absorb water and expand to form a gelatinous substance, but do so more quickly and with a lighter, smoother mucilage (a term best appreciated for its function, not its sound).
Nutritionally, basil seeds are remarkably high in dietary fiber (more than chia). Fiber constitutes about 35–36% of the dry weight, most of which is soluble. A 2025 Applied Food Research review shows that basil seed mucilage shares functional similarities with other gel-forming fibers used to support gut health, such as psyllium. Basil seeds are often better tolerated.
They also offer a rich source of omega-3 fatty acid, along with large amounts of protein and minerals, including magnesium, calcium, iron, and potassium. In addition, basil seeds contain polyphenols and flavonoids. The combination of fiber, healthy lipids, and phytochemicals in basil seeds led researchers to conclude: "Illness prevention and excellent health are two of their exceptional traits."
Basil seeds have shown potential to regulate blood sugar and support healthy metabolic activity. In a 2024 study published in npj Science of Food, researchers fed mice with diet-induced obesity a high-fat diet with added basil seed flour. Results showed significant improvements in insulin sensitivity and reductions in hepatic steatosis and dyslipidemia when compared with control mice. The authors concluded that the fiber component of basil seeds plays a key role in improving metabolic flexibility and insulin signaling.
They also offer a rich source of omega-3 fatty acid, along with large amounts of protein and minerals, including magnesium, calcium, iron, and potassium. In addition, basil seeds contain polyphenols and flavonoids. The combination of fiber, healthy lipids, and phytochemicals in basil seeds led researchers to conclude: "Illness prevention and excellent health are two of their exceptional traits."
Basil seeds have shown potential to regulate blood sugar and support healthy metabolic activity. In a 2024 study published in npj Science of Food, researchers fed mice with diet-induced obesity a high-fat diet with added basil seed flour. Results showed significant improvements in insulin sensitivity and reductions in hepatic steatosis and dyslipidemia when compared with control mice. The authors concluded that the fiber component of basil seeds plays a key role in improving metabolic flexibility and insulin signaling.
In a 2024 prospective observational study published in Cureus, researchers examined the effects of basil seed consumption versus endurance exercise on a range of metabolic and inflammatory biomarkers. Consuming basil seeds resulted in significant reductions in IL-6, TNF-α, and leptin, key markers of chronic inflammation and insulin resistance. Interestingly, the reductions in these inflammatory markers were comparable to those achieved with moderate endurance exercise, suggesting basil seeds may have a measurable and beneficial anti-inflammatory effect in people.
In a study on cardiovascular patients consuming basil seeds, researchers reported significant reductions in total cholesterol and triglycerides, along with lowered body mass index and blood pressure over 45–90 days when patients consumed 5 g or 10 g of basil seeds daily.
At a cellular level, basil seeds have demonstrated antioxidant and antimicrobial activity. In vitro studies have reported that basil seed extracts have free radical scavenging effects and the ability to inhibit the growth of certain pathogenic microorganisms, and to protect against oxidative stress, which is a driver of aging and chronic disease. A comprehensive review of basil seeds asserts that consuming them has been linked to “prevention of type-2 diabetes, cardio-protection, antioxidant and antimicrobial effects” and other functional benefits.
How to use
Basil seeds can be prepared exactly the same way as chia. Always soak basil seeds before consumption, as dry seeds can swell rapidly and pose a choking risk. Typical consumption ranges from half a teaspoon to one teaspoon per day, with some people tolerating up to one tablespoon. Given their high fiber content, they can be introduced gradually to minimize bloating or discomfort.
