Sabja Seeds Health Benefits, Uses, Recipes and Side Effects

Sabja Seeds Health Benefits, Uses, Recipes and Side Effects

Bajaj Finserv Health
February 17, 20238 mins read


Sabja seeds are small, black seeds full of nutrients. These seeds also offer myriad health benefits and go along with most of your daily recipes. In this article, we will uncover the benefits of Sabja seeds, their uses, and healthy recipes.

Key Takeaways

  • Sabja seeds are a good source of fiber and can control blood glucose levels
  • Sabja seeds are good for hair and skin
  • Sabja seeds aid in weight loss

Sabja seeds or Basil are popularly used for seasoning as they add a special flavor to the food. Apart from seasoning and growing new basil plants, Sabja seeds are also loaded with several nutritional benefits. 

The small black Sabja seeds that act as great immunity boosters are extracted from sweet Basil and not Holy Basil and hence also go by the name of sweet basil seeds. 

The Sabja seed's benefits have been recognized in Chinese and Ayurvedic medicine, but the common person has recognized its value only in recent times. You can avail of the natural Sabja seeds benefits by adding them to your diet in many convenient ways without compromising the taste of the whole dish. 

Nutritional Facts of Sabja Seeds

One of the Sabja seeds benefits that seeds are low-calorie immunity booster. These power-packed seeds contain 42% carbohydrates, 25% healthy fat, and 20% protein. Sabja seeds are high in fiber and Omega-3 fatty acids. These nutritious seeds also contain a reasonable amount of minerals such as calcium, magnesium, copper, manganese, folates, and Vitamin C. [1]

Sabja Seeds Benefits Infographic

10 Proven Health Benefits of Sabja (Basil) Seeds

The various Sabja seeds benefits for your health are:

1. Natural body coolant

Drinks with Sabja seeds act as a natural coolant in the summer months. Sabja seeds can naturally reduce body heat and reduce its impact on the stomach. It can be added to a variety of drinks, including coconut water, lemonade, smoothies, milkshakes, yogurt, and so on.

2. Lowers blood sugar levels

The Sabja seed's benefits include anti-diabetic capabilities that can significantly reduce spikes in blood glucose levels after eating when given to patients before their meals. 

Sabja seeds have proven to be very effective in maintaining sugar levels in Type-2 diabetes patients.[2] By consuming Sabja seeds regularly, patients can manage their diabetes better.

3. Relief for acidity and constipation

Sabja seeds are a rich source of soluble fibre. When these seeds are included in the diet along with water, they can absorb the water and draw it to the gut. This can help soften the stools and enable smooth bowel movements. You can get tremendous relief from constipation if you make Sabja a part of your regular diet. 

Sabja seeds also contain pectin, which has probiotic properties. Probiotics play an important role in the modulation of the metabolism and composition of gut bacteria. Sabja also contributes to relieving acidity when consumed regularly.  

4. It can help you lose weight

Since Sabja seeds are high in fibre, the person will feel satiated and full quickly. They also regulate bowel movement and cleanse the body of any toxins. In addition, the soluble pectin fibre can help increase fullness even with a lower calorie intake. Thus you can consume Sabja seeds for weight loss.

The protein in Sabja seeds and the fibre stay in your digestive system for a long, and you will not feel hungry for a while. With a lower appetite, you will not snack unnecessarily and gain weight. Sabja seed's benefits for weight loss are immense.

5. Regularize bowel movement

One of the Sabja seeds benefits is that it has high fiber content which automatically contributes to proper bowel movement. The primary reason for constipation is reduced water intake. When you consume Sabja seeds with water, the soluble fibers in them take water to the large intestine and soften the stool. 

Consuming fiber-rich Sabja seeds reduces strain and discomfort during bowel movements.

6. Can protect heart health

Out of the 2.5 gms per tablespoon of Sabja seeds, half (around 1249 mg/tablespoon) is the omega-3 fat, alpha-linolenic acid. Omega-3 fatty acids have several positive benefits on blood pressure, lipids, cardiac and vascular functions, coagulation, eicosanoids, and immunological response. One of the Sabja seeds benefits is that they reduce the risk of hypertension, coronary heart disease, stroke, and other complications.

7. Abundance of minerals

Sabja seeds are loaded with many minerals, such as iron, magnesium, and calcium. While magnesium and calcium are needed for the proper functioning of bones and muscles, iron is required to maintain adequate hemoglobin levels, the protein needed to carry oxygen in the blood. Sabja seeds are the ideal option if you wish to treat calcium and iron deficiency.

8. Anti-carcinogenic and anti-inflammatory

Since Sabja seeds have plant chemicals such as Polyphemus and flavonoids that have anti-inflammatory properties, they can aid in reducing the risk of cancer and heart disease. 

Flavonoids are phytonutrients known for their anti-inflammatory, anti-mutagenic, anti-carcinogenic and anti-oxidative properties. Flavonoids can also manage primary cellular enzyme functions.

9. Can reduce cholesterol levels

Pectin, the soluble fiber present in Sabja seeds, can lower cholesterol levels in the body by preventing the absorption of cholesterol in the gut. To avail of Sabja seeds benefits like this one, start consuming Sabja seeds today.

10. Reduces anxiety and calms the mind

Sabja seeds can have a calming effect on the mind and reduce stress and anxiety. Rich in flavonoids, terpenoids, and tanning, the antioxidant property of Sabja seeds can enhance one's memory as well.

Additional Reads: Health Benefits of Pumpkin SeedsBasil Seeds Benefits

How to Use Sabja Seeds to Get Maximum Benefits?

Some of the most prominent Sabja seed uses have been discussed below.

Sabja seeds benefit hair

The protein in Sabja seeds can help reduce hair loss, promote hair growth, and enhance hair volume. Sabja seed's benefits for hairalso include getting rid of dandruff. 

When you mix Sabja seed powder in hair oil, massage your scalp, and leave it overnight, you can attain strong and healthy hair.

Sabja seeds benefits for skin

Sabja seeds are detoxifying agents that can also clear the internal system. Sabja seeds benefit for skin makes it look invigorated, blemish, and acne free. 

The anti-microbial and anti-fungal properties of Sabja seeds can prevent skin infections. In addition, these seeds are used in treating psoriasis and eczema. 

As they contain minerals and vitamins, Sabja seeds also give a natural glow to the skin. 

Sabja seeds benefits for oral health

Sabja seeds are known for their anti-viral, anti-bacterial, and anti-fungal properties. In addition, they can cure mouth ulcers and can be used as mouth fresheners. 

The Sabja seed's benefits also include combating several dental issues, plaque, cavities, and bad breath.  

Additional Read: Tips to Grow Hair Faster

Sabja Seeds Side Effects

  • Overdose of Sabja seeds may cause nausea, vomiting, diarrhea, acid re flux, acne, abdominal discomfort, acid re flux, and appetite loss in some people
  • Sabja seed's side effects may also lower blood sugar levels in some cases
  • The high amount of fiber in Sabja seeds results in gastric issues and bloating for some people
  • Sabja seeds have Vitamin K that facilitates blood clotting and can negatively interact with blood thinner medications
  • Sabja seeds may go sometimes well up after soaking in water, and this may cause swallowing difficulty and choking, especially in children

Some precautions to be taken while consuming Sabja seeds are:

  • Pregnant women must consume Sabja seeds only after consulting their physician, as they can increase estrogen levels
  • Children must be carefully monitored while taking Sabja seeds as there is a risk of choking
  • Sabja seeds extracts can slow down blood clotting and are usually not recommended for people who have had surgery recently
  • You must not consume Sabja seeds two weeks before a scheduled surgery
  • If you have diabetes or high blood pressure, consult with your physician before consuming Sabja seeds
  • Begin consuming Sabja seeds in small quantities
  • Get a general physician consultation before consumption if you are taking other medication regularly
Additional Reads: High Fiber Foods for Diabetes

Easy Recipes With Sabja Seeds

1. Add them to smoothies or lemonade

You can get the benefit of Sabja seeds without drastically altering your diet. You can add them to your regular smoothie ingredients, and you are good to go. You can feel full and lose weight at the same time. You can also add them to your lemonade or fruit juice.

2. Make them into tea

Another easy way to consume Sabja seeds is by dipping a few in hot water for some minutes and drinking it. You can also add lemon or honey to spruce up the tea.

3. Add Sabja seeds to porridge or oatmeal

If you are looking for a wholesome breakfast to begin your day, you can add Sabja seeds to your porridge or oatmeal. Cook the oats normally and stir in the seeds right before serving. You can add them to other cereals such as cream of wheat, multigrain, etc.

4. Use them as topping for your dessert, salad, or soup

If you have a sweet tooth but are concerned about your health, you can add Sabja seeds to all your desserts for guilt-free eating. You can also add them to your favorite pudding or pastry. Sabja seeds Falooda is also quite popular in many states in India. 

Add sugar to chilled milk and wait till it dissolves. Wash the soaked Falooda and drain the water. Boil Falooda until it becomes soft. Add Sabja seeds and rose essence to a tall glass. Then pour the chilled milk, Falooda, and fresh fruits. Throw in a scoop of ice cream and add more Sabja seeds as garnish and serve chilled.

5. Add them to your overnight jar

Sabja seeds breakfast jars can provide you with the Sabja seeds nutrition value you need and give you the required energy for the day ahead. You can add milk, oats, sliced apples, banana, almonds, walnuts, dates, raisins, and cashews. You can sprinkle Sabja seeds on top, stir in and refrigerate. Your healthy breakfast is ready!

Sabja seeds are tiny super foods that can improve your overall health and contribute to your well-being if consumed regularly. If you have any questions about Sabja seed's benefits and adding them to your diet or health regime, you can get a doctor consultation from the comfort of your home through the extensive physician network of Bajaj Finserv Health.

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Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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