Sabja seeds are among the many remedies that have become immensely popular against weight gain, healthy gut and skin and hair care. A powerhouse of nutrition, these Chia seed lookalikes promote overall health and well-being. However, Sabja seeds are not new to India or Southeast Asia where they have traditionally been used for their medicinal value.
In India, the Sabja Seed plant is known by different names, including Babui Tulsi, Barbari, Gulal Tulsi, Kali Tulsi, Van Tulsi, Barbar, Sabja and Takamariya.
Learn about: Basil patta
Sabja seeds: Key facts
Quite similar to black sesame (kala til) in shape, size and colour, Sabja Seeds come from sweet Basil (Ocimum Basilicum). They are consumed raw or added to a variety of food items. Even though its use in drinks in India and Southeast Asia is quite common, Sabja Seeds have now become a valuable ingredient across the global food industry. A flavourless thickener that can help stabilise mixtures, pectin-rich Sabja seeds have become a valuable ingredient in the food industry.
Soaked Sweet Basil or sabja seeds in a shot glass with dried seeds in a wooden spoon on a wooden background show concept of health, wellness and diet.
See Also: Chia Seeds Plant
Sabja seeds: Nutritional value
Research shows that 100 gramme of basil seeds from India contain:
14.8 gramme protein
13.8 gramme lipids
63.8 gramme carbohydrates
22.6 gramme fiber
Minerals in 100 g of basil seeds include:
2.27 milligramme iron
31.55 milligramme magnesium
1.58 milligramme zinc
100 gramme of basil seeds from India contain roughly 442 calories.
Great source of calcium, magnesium and iron
One tablespoon or 13 grams of basil seeds supplies 15% of the Reference Daily Intake (RDI) for calcium and 10% of the RDI for magnesium and iron.
High in fibre
Basil seeds are high in fibre, especially soluble fibre like pectin.
Plant compounds
Sabja seeds have flavonoids and other polyphenols.
Omega-3 fat
About 13 grams of basil seeds carry an average of 2.5 grams of fat. Half of this fat is alpha-linolenic acid (ALA), an omega-3 fat.
Sabja seeds: Benefits
Close-up shot of dried sweet basil or sabja seeds.
With a long history of use in Ayurvedic and Chinese medicine, Basil Seeds are well known for their healing properties. Alpha-linolenic acid-rich Sabja seeds speed up the body’s fat-burning metabolism. Its fibre-rich composition keeps you feeling full for a long duration, curbing the urge for unhealthy snacking. Sabja Seeds offer a variety of benefits, including
- Effective for weight loss
- Detoxifies body
- Minimises body heat
- Promotes digestion
- Regulates bowel movement
- Effective in treating eczema and psoriasis
- Great for hair growth
- Helps treat cough and the common cold
- Promotes bone health
- Great for muscle function
- Has anti-inflammatory properties
- Has anti-cancer properties
- May support blood sugar control
- May improve cholesterol
Dry organic basil or sabja seed in a wooden spoon on a sack fabric background.
Sabja seeds: Culinary uses
You can use Sabja seeds in the following:
- Lemonades
- Smoothies
- Ice cream
- Milkshakes
- Jellies
- Whipping cream
- Soups
- Salad dressings
- Yoghurt
- Pudding
- Cereal
- Pancakes
- Pasta dishes
- Bread
- Muffins
Are Basil seeds and Chia seeds the same?
Sabja seeds are often confused with Chia seeds. However, the two are different with certain similar properties, including a near-match nutritional profile.
Basil seed vs Chia seed
| Nutritional components | Chia Seed | Basil Seed |
| Calories | 60 | 60 |
| Fat | 3 gm | 2.5 gm |
| Omega-3 fat | 2,880 mg | 1.240 mg |
| Fibre | 5 gm | 7 gm |
| Calcium | 8% of RDI | 15% of RDI |
| Magnesium | 8% of RDI | 10% of RDI |
| Iron | 9% of RDI | 10% of RDI |
| Protein | 3 gm | 2 gm |
| Carbs | 5 gm | 7 gm |
Sabja seeds: Side effects
- High fibre contained in the seeds may cause bloating, diarrhoea, abdominal cramps if consumed in heavy quantities.
- Can interfere with blood-thinning medication due to the high Vitamin K component.
- Potential choking risk for children, elderly with swallowing difficulties.
Sabja seeds: Ideal dosage
The ideal daily intake of sabja seeds can differ based on individual health, dietary needs, and specific health conditions. Generally, consuming around 1 to 2 tablespoons (approximately 15 to 30 gram) per day is a good guideline.
Begin with a smaller amount and gradually increase it as you become more comfortable and can tolerate it better. As with any new dietary supplement, it is recommended to consult with a healthcare professional or nutritionist to receive personalised advice tailored to your specific health needs. They can help determine the right dosage of sabja seeds for you.
How to include Sabja seeds in diet?
Here are some common ways to incorporate sabja seeds into your diet:
- Soaked in water: Add about 1 tablespoon of sabja seeds to a cup of water. Let them soak for 15-20 minutes until they swell and form a gel-like substance. Consume the seeds along with the gel.
- Added to beverages: Sprinkle a teaspoon of sabja seeds into drinks like fruit juices, lemonade, smoothies, or milkshakes. Allow the seeds to swell before consuming.
- Mixed in yoghurt: Add soaked sabja seeds to a bowl of yoghurt. Combine with fruits and nuts for a nutritious snack.
- Added to desserts: Use sabja seeds as a topping or ingredient in desserts like ice creams, puddings or falooda. They provide a unique texture and nutritional boost.
- Sprinkled on salads: Sprinkle a teaspoon of sabja seeds onto your salads for extra crunch and nutritional value.
Housing.com POV
Sabja seeds, also known as basil seeds, have been valued for their nutritional and medicinal properties for centuries, particularly in India and Southeast Asia. These small but mighty seeds are packed with protein, fibre, omega-3 fats, and essential minerals, making them a powerhouse of nutrition. Their versatile nature allows them to be incorporated into various culinary creations, from beverages and desserts to salads and main dishes. The benefits of sabja seeds are extensive, ranging from weight loss and improved digestion to enhanced hair growth and potential anti-inflammatory effects. However, it’s important to consume them in moderation, as excessive intake can lead to side effects such as bloating and potential interactions with certain medications.
FAQs
What is Sabja in English?
In English, Sabja is known as Sweet Basil or simply Basil. Its highly beneficial seeds are known as dry basil seeds.
Are Chia Seed and Sabja Seed different?
Chia Seed and Sabja Seed are different. In size, basil seeds are slightly larger than chia seeds. However, both have similar nutritional profiles.
What are sabja seeds?
Sabja seeds are small, black seeds that come from the sweet basil plant. They are similar in appearance to chia seeds but swell up quicker and to a larger size when soaked in water, forming a gelatinous coating.
Why are sabja seeds used in food and drinks?
They are often used in drinks and desserts for their cooling properties and their ability to add texture. When soaked in liquid, sabja seeds swell and create a gel-like substance around them, which can add an interesting texture to beverages and desserts.
What are the health benefits of sabja seeds?
Sabja seeds are rich in fiber, omega-3 fatty acids, antioxidants and various micronutrients such as Vitamin K, iron and magnesium. They are associated with several health benefits, including improved digestive health, weight management, blood sugar control and heart health. They also have anti-inflammatory and antibacterial properties.
Can sabza seeds help with weight loss?
It is believed that the high fiber content found in sabza seeds can help you feel fuller for longer, potentially aiding in weight management. The gel-like substance formed when they're soaked can also slow down the digestion process, contributing to prolonged satiety.
Are there any side effects of consuming sabza seeds?
Consuming sabza seeds in large amounts without adequate hydration can lead to digestive issues such as bloatingand constipation. People who have allergies to basil or other plants in the mint family should avoid sabza seeds.
(With additional inputs by Dhwani Meharchandani)
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