15 Health Benefits of Sabja Seeds

Sabja seeds, sometimes referred to as basil seeds or tukmaria, have a long use in Ayurveda, as well as in traditional Chinese medicine for their medicinal properties. Obtained from the sweet basil plant (Ocimum basilicum), these tiny black seeds swell when soaked in water into a gelatinous substance. While they look similar to chia seeds, they have different health benefits and properties.  Nowadays, they are being recognized globally as a superfood due to their exceptional nutritional value and health benefits.

Nutritional Benefits

Sabja or basil seeds offer very few calories based on nutritional information and have more nutrients to offer. Here is a brief summary of the nutrition information for a tablespoon (roughly 13 grams):

• 60 calories
• 2–3 grams protein
• 7 grams carbohydrates
• 5 grams fiber
• 2.5 grams fat
• Omega-3 fatty acids
• Calcium
• Magnesium
• Iron Antioxidants
• Flavonoids

What Are the Differences Between Chia Seeds and Sabja Seeds?

Sabja seeds and chia seeds are both healthy and can look similar, but they each come from their own plants and have different qualities. 

• Sabja seeds come from the sweet basil plant (ocimum basilicum). This plant has been used for cooking in India and Southeast Asia for a long time. Chia seeds come from the Salvia hispanica plant, which is found in Central and South America. 
• Soaking time: Sabja seeds will expand more quickly than chia seeds. In 5–10 minutes, they will form a jelly-related coating. Chia seeds can take 30 minutes or more to expand completely. 
• Taste: Sabja seeds have a slight peppery taste and slightly floral aroma, so you can actually taste them in beverages. Chia seeds have no smell.

15 Health Benefits of Sabja Seeds

Apart from being a trendy topping for your smoothie, sabja seeds provide much more. The nutritional profile, antioxidants, and medicinal properties of sabja seeds have prompted scientists to compile a long list of health benefits. If you are health-conscious and are looking to lose weight, help with digestion, or simply cool down in summer, sabja seeds offer a convenient, natural remedy. Here are 15 helpful effects of sabja seeds based on scientific evidence and the long traditional use of these nutrient-rich seeds: 

1. Weight Management: Sabja seeds swell up in the stomach and make you feel full, which stops hunger cravings and helps you lose weight. 
2. Digestion: Sabja seeds have a lot of soluble fibre, which helps with digestion and keeps bowel movements regular. They also help with bloating and constipation. 
3. Control of Blood Sugar Levels: Sabja seeds can slow down the process by which carbs transform into glucose, which can help keep blood sugar levels stable. This is especially important for those with type II diabetes. 
4. Heartburn and Acid Aid: Soaking sabja seeds makes a gel-like material that covers the stomach lining to protect it from acidic foods. 
5. Body Coolers: Sabja seeds are a natural way to cool down the body, and they can help cool it down when it gets too hot from outside sources.
6. Immune Support: Sabja seeds can help the immune system because they are high in antioxidants. They keep the functional sections safe. 
7. Good for Skin: Sabja seeds assist the body get rid of harmful toxins and are good for skin problems like acne, which makes skin look clearer.
8. Good for Hair: Sabja seeds provide protein, iron, and other important nutrients that feed the scalp and help hair grow.
9. Protects against free radicals: Sabja seeds are full of antioxidants that help cells stay healthy and stop oxidative stress and early ageing in normal settings.
10. Helps with inflammation: The compounds in these seeds fight inflammation, which may help with symptoms of joint inflammation.
11. Help with breathing: Sabja seeds can help with a cough, a cold, or asthma by relaxing the throat and opening up the airways.
12. Reduce Stress and Anxiety: Sabja seeds may have adaptogenic properties that help the nervous system relax and lower stress.
13. Helps with Constipation: Sabja seeds can help with constipation by making it easier for poop to come out. Their gel-like shape makes them bigger and lets softer poop move through more readily.
14. Help with dental health: Sabja seeds may help keep your teeth clean because they fight germs.  
15. Cleanses the Body: Sabja seeds are a gentle herbal cleanser that can get rid of pollutants.

How to Eat Sabja Seeds

Follow these tips to use sabja seeds safely and effectively:

• Soak 1–2 teaspoons of sabja seeds in a glass of warm or room temperature water for 10 to 15 minutes to get started.
• Stir these seeds into the water so they spread out evenly before they expand and form a jelly-like shell.
• Put the soaked sabja seeds in:
  • Drinks that cleanse the body, or lemon water
  • Protein shakes and smoothies
  • Falooda, lassi, or milkshakes
  • Overnight oats, yoghurt, or curd
  • Desserts or fruit salads

Never eat dry sabja seeds because they could make you choke or have stomach problems.

Possible Side Effects of Sabja Seeds

Although sabja seeds are generally safe for most people, the following could occur with excessive or rapid intake:

• Choking risk if consumed dry; that is, always soak before taking.
• Bloating or cramps for individuals with greater sensitivity; the likelihood of this side effect is probably due to the high fiber content of sabja seeds.
• Low blood sugar levels can occur if consumed with your diabetes medication.
• Sabja seeds are "phytoestrogens," so you should be cautious if you take them during pregnancy.

Precautions

Although sabja seeds have nutritional advantages, they should be consumed correctly to reduce the likelihood of experiencing the adverse effects of fiber intake. Here are some important considerations for your sabja seeds: 

• Soaking them in a cup of water before eating will help eliminate any potential for choking.
• It may be best to limit the amount you first try to a small amount (1 teaspoon daily) and increase as tolerated.
• If pregnant, it's advised to avoid sabja seeds or at least speak to your health care provider first, since sabja seeds could possibly influence hormonal balance.
• If you are on medication to manage blood sugar or blood pressure, it is wise to check with your doctor when using sabja seeds, as seeds could possibly impact the effectiveness of your medication.
• It is also suggested to keep it away from Children, especially if not soaked.
• Lastly, be sure to store it in a cool, dry place to avoid moisture

Conclusion

Sabja seeds are a healthful snack that is easy to find and use. They have a lot of benefits, whether you want to lose weight, enhance your digestion, or chill off in the hot weather. These small seeds are easy to use and can work as your natural medicine as long as you know how to utilise them in moderation and correctly. If you use them right, sabja seeds can be a natural and helpful part of your health journey.

FAQs

1. Do sabja seeds help you lose weight?

Yes, sabja seeds are usually high in fibre, which can help you manage your appetite and make you feel full, which is excellent for losing weight. 

2. Are sabja seeds safe during pregnancy?

You will want to touch base with your healthcare provider to make sure sabja seeds are safe for use during pregnancy, as sabja seeds can affect potential outcomes due to their hormonal effects on the body. 

3. When should you eat sabja seeds? 

You can eat sabja seeds in the morning on an empty stomach, or thirty minutes before a meal, as a way to promote appetite control.