More than just a seed: Unveiling the superfood powers of tukmaria

Sweet basil seeds, known as tukmaria, are small but powerful superfoods gaining popularity due to their unique health benefits. They are rich in nutrients and have a long history of use in Chinese and Ayurvedic medicine.

Tukmaria (Asian basil) comes from the tropical regions of Asia and goes by names such as sabja, falooda, selasih, and sweet basil. In Chinese and Ayurvedic medicine, it's been valued and used for thousands of years. Asian basil has over 150 varieties, one of which—holy Asian basil—is revered and used in Indian religious ceremonies. Tukmaria seeds are similar to chia seeds, which are often confused.

Tukmaria seeds are a source of fibre, especially soluble fibre, including pectin. Pectin has prebiotic properties; hence, it increases beneficial gut bacteria, delaying stomach emptying and increasing the level of hormones that promote a feeling of fullness. Regular consumption of sweet basil seeds can positively affect intestinal work, eliminate bloating and constipation, and help fight indigestion.

Sweet basil seeds also contain substantial amounts of calcium, magnesium, iron, vitamins A and K, and antioxidants such as polyphenols and flavonoids, which protect the body from the harmful effects of free radicals. Moreover, tukmaria exhibits antiviral, antibacterial, and antifungal activities.

Consuming sweet basil seeds after a meal can lower blood sugar levels. Furthermore, the mentioned pectin can reduce blood cholesterol levels by inhibiting cholesterol absorption in the intestines. It's also worth noting that tukmaria is a source of alpha-linolenic acid (ALA), an omega-3 fat with anti-inflammatory properties. Just one tablespoon of basil seeds can cover the daily requirement for ALA.

To reap the health benefits of tukmaria seeds, they should be properly prepared. It is recommended to soak the seeds in water, milk, or juice, which allows them to swell and creates a gelatinous coating (raw sweet basil seeds should not be consumed). Five minutes is enough, but waiting about half an hour is advisable. After soaking, the seeds become soft and can be added to various dishes, such as puddings, smoothies, yogurts, or salads.

Because they swell, sweet basil seeds can induce a feeling of satiety after eating, thereby helping to avoid snacking throughout the day. Added to water, they fill the stomach and maintain adequate hydration. However, it's important to remember that they do not replace healthy eating.

Though tukmaria and chia seeds are similar in many respects, they have some differences. Both types of seeds swell when added to water. However, tukmaria seeds tend to form a more gelatinous consistency and are both gelatinous and slightly crunchy inside. Additionally, chia does not have its flavour, while tukmaria carries mild basil notes and is lightly refreshing.