Benefits of Basil🌿
Plus healthy & delicious recipes for using!
Herbs are one of the best sources of antioxidants and phytochemicals that play a powerful role on reducing inflammation, slowing aging at the cellular level, and promoting longevity.
They also add a ton of flavor to dishes while having almost no calories or sodium.
This month I'll be sharing the benefits of several herbs and ways that you can use them in your meals all summer long!
Today we're going to focus on basil, the King of Herbs.
Benefits of Basil
Basil is sometimes referred to as the “King of Herbs” because its name translates to “king” in Greek.
This fragrant herb has numerous protective properties including anti-inflammatory, anti-microbial, anti-cancer, anti-diabetic, anti-obesity, and neuroprotective properties. It's even a natural insect repellent!
Basil contains high amounts of polyphenols and flavonoids that contribute to these protective properties, such as quercetin, kaempferol, rosmarinic acid, rutin, catechin, and apigenin to name a few.
These compounds protect our cells from oxidative stress and degradation by destroying harmful free radicals, helping to slow aging and reduce the risk of cancer and disease as a result.
The benefits of basil can obtained by using fresh or dried leaves, essential oil, tinctures/extracts, and even topical creams.
Let's look at some of the research around the protective properties of basil.
Anti-Inflammatory
Basil was traditionally used for medicinal purposes to alleviate migraines, stomach cramps, and pain associated with inflammatory conditions like gout and rheumatoid arthritis.
The ability of basil to alleviate pain and inflammation is due to the phytochemicals found primarily in the essential oils of the basil leaves, including linalool and eugenol, that reduce inflammatory cytokines.
For example, the eugenol compound in basil helps to alleviate symptoms of gout by blocking the activity of enzymes that cause inflammation during joint attacks, and also helping to reduce uric acid levels in the blood.
As for headaches and migraines, one randomized controlled trial found that applying basil essential oil to the temples reduced both the pain intensity and frequency of migraines in the study participants.
Neuroprotective
Emerging research indicates that compounds in basil may help protect against neurodegenerative diseases like Alzheimer's.
For example, a study published in the Frontiers in Aging Neuroscience found that fenchol, the compound that gives basil its aromatic scent, reduces the accumulation of toxins in the brain, including amyloid proteins which are a marker of Alzheimer's disease.
This results in reduced inflammation in the brain and reduced neural cell death, ultimately preserving cognitive function and reducing the risk of Alzheimer's disease.
Anti-Cancer
Research also shows that the compounds in basil leaves protect against cancer by slowing tumor growth and inducing cancer cell death.
One study analyzed the anti-cancer effects of of basil on stomach cancer cells and ovarian cancer cells using an extract containing 5 mg/dl of basil, and found that it inhibited the growth of cancer cells by 91% and increased cancer cell death by around 65%.
Anti-Aging
Basil also exerts anti-aging effects on the skin when applied topically. One study found that applying a topical cream containing 3% basil extract resulted in significant improvements in skin wrinkles, smoothness, and moisture.
Ways to Use Basil
Fresh basil: I love to add fresh chopped basil to salads, mix it into homemade salad dressings and marinades, and to make homemade pesto.
Dried basil: dried basil is a great addition to soups, spaghetti sauces, and pasta dishes.
Essential oil: apply to the temples to alleviate headaches, to the abdomen to alleviate stomach cramps, or use in a DIY mosquito repellent.
Basil Recipes
What are your favorite ways to use basil?