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Health benefits of Basil leaves
Sweet basil (Ocimum basilicum) plays a role in many Mediterranean, and particularly Italian, cuisines. It forms the basis of pesto and adds a distinctive flavor to salads, pasta, pizza, and other dishes. Indonesian, Thai, and Vietnamese cuisines also feature this herb.
In the diet, sweet basil can provide vitamins, minerals, and a range of antioxidants. Its essential oil may also have medicinal benefits.
Sweet basil is available in many grocery stores, while other varieties have different tastes and fragrances.
Another type of basil is tulsi, or holy basil (Ocimum santum). This plant plays a therapeutic role in Tamil and Ayurvedic medicines, which are predominantly practiced in Southeast Asia. This is different from sweet basil.
In this article, learn more about the health benefits and nutritional contents of basil, and find some tips on how to include it in the diet.
Health Benefits
Basil may provide health benefits in the diet, as herbal medicine, and as an essential oil.
Traditional uses include the treatment of snakebites, colds, and inflammation within nasal passages — a common effect of colds, for example.
Basil provides some macro nutrients, such as calcium and vitamin K, as well as a range of antioxidants.
Sweet basil, for example, has a high concentration of the chemical agent eugenol. This gives it a clove-like scent. Lime and lemon basils have high concentrations of limonene, which give them a citrusy scent. Both eugenol and limonene have antioxidant properties.
Reducing Oxidation Stress
Antioxidants are essential for eliminating free radicals from the body.
Free radicals are unstable molecules that develop as a result of metabolism and other natural processes. They can also form as a result of smoking and some dietary choices.
Antioxidants are compounds that help remove these molecules from the body. If they build up instead, oxidative stress can occur, resulting in cell damage and, possibly, disease.
Scientists have linked cancer, heart disease, rheumatoid arthritis, diabetes, and other health issues to oxidative stress.
The body produces some antioxidants, but it also needs to absorb some from the diet. Among the many antioxidants in basil are anthocyanins and beta carotene.
Supporting liver health
A 2015 study in rats concluded that antioxidants in a powdered preparation that included tulsi, or holy basil, had a positive impact on liver health. The scientists applied the powder after using a toxin to induce liver injury.
Tulsi — a plant that is very different from the basil in the average Western supermarket — plays a role in Indian traditional medicine.
Fighting cancer
A review published in 2013 looked at whether tulsi, or holy basil, could prevent cancer.
The authors concluded that the phytochemicals in holy basil may help prevent certain types of skin, liver, oral, and lung cancers.
They appeared to do this by increasing antioxidant activity, changing gene expression, triggering cell death, and slowing cell division.
However, the studies in this review were preclinical or performed in animals. Confirming the effects will require further research.
Reducing high Blood Sugar
Some practitioners of traditional medicine commonly recommend basil to help manage blood sugar levels.
A 2019 study in rats found that an extract of sweet basil leaves helped reduce high blood sugar levels. The results also suggested that basil leaves may help treat long-term effects of high blood sugar.
If further investigations confirm these findings, basil extracts could prove useful for people with diabetes.
Boosting mental health
Mental stress can trigger the production of free radicals in the body.
According to a 2014 review that looked at the role of tulsi in Ayurvedic medicine, the plant contains properties that may help:
- alleviate stress, anxiety, and depression
- increase the ability to think and reason
- prevent age-related memory loss
- improve stress-related sleep and sex issues
Some studies, the authors report, produced results comparable to those of diazepam and antidepressant drugs.
However, confirming these findings will require more research. Also, consuming tulsi — in a tea, for example — is unlikely to have the same effect as receiving a dosage of an extract.
Nutrition
The table below shows some of the nutrients in 1 tablespoon of fresh basil weighing around 2.6 g, according to the United States Department of Agriculture.
It also shows how much of each nutrient an adult needs, according to the 2015–2020 Dietary Guidelines for Americans. Keep in mind, however, that needs vary according to sex and age.
In this table, some nutrients are given in micrograms (mcg).
| Nutrient | Amount in one 2.6-gram tablespoon of basil | Daily adult requirement |
| Calcium (mg) | 4.6 | 1,000–1,300 |
| Vitamin A (mcg, RAE) | 6.9 | 700–900 |
| Beta carotene (mcg) | 81.7 | No data |
| Beta cryptoxanthin (mcg) | 1.2 | No data |
| Lutein and zeaxanthin (mcg) | 147.0 | No data |
| Vitamin K (mcg) | 10.8 | 75–120 |
Beyond these nutrients, basil contains various B vitamins, traces of iron and other minerals, and a range of additional antioxidants.
Tips for Use
Basil is a fragrant herb with a distinctive flavor that many people enjoy. The various types have different flavors.
In cooking, sweet basil is the most popular variety in the U.S., but people also use lemon basil, clove basil, cinnamon basil, and other types.
A person could:
- Sprinkle fresh, chopped basil over a pizza or into a wrap.
- Arrange some basil leaves over slices of tomato and mozzarella, then drizzle the dish with olive oil.
- Add basil to soups, tomato sauces, and stir-fries.
- Make a marinade with basil, olive oil, and chopped garlic.
- Add whole, chopped, or torn fresh leaves to a salad.
Or, try these recipes:
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