If there’s one aromatic herb we tend to associate with summer, it’s basil. A staple of Italian cuisine—as well as Thai, Vietnamese, Indonesian, and Indian—its distinctive fragrance and flavor give character to everything from Caprese salad and Genovese pesto to pho and green curry.
Despite its seasonal connotations, however, there’s no need to limit your consumption of basil to summer alone. This wonderfully versatile herb deserves a place in our kitchens year-round, thanks not only to its culinary appeal but also to its impressive nutritional profile. Rich in antioxidants, vitamins, and minerals, basil offers potential health benefits that go well beyond its culinary appeal, from helping protect against oxidative stress to supporting metabolic health. Certain varieties, particularly holy basil (tulsi), have even been studied for their potential effects on stress, mood, sleep, and anxiety.
In other words, this fragrant little herb has plenty going for it beyond its ability to elevate a bowl of pasta. And whether fresh, dried, or frozen, it’s easy to enjoy throughout the year. Below, a closer look at what makes basil so special.
- It may help support the body’s response to stress. Holy basil, also known as tulsi (Ocimum tenuiflorum), has long been used in Ayurvedic medicine and is often described as an adaptogen, much like the increasingly popular ashwagandha. Research has explored its potential to support stress management and reduce symptoms of anxiety. One study conducted in Iran also examined the effects of a hydrolyzed basil leaf extract on 60 people experiencing anxiety and depression. (However, these findings are preliminary, and the effects of concentrated extracts shouldn’t be confused with those of eating ordinary culinary basil.)
- It’s rich in antioxidants. Basil contains compounds that help protect cells against oxidative stress, a process associated with aging and various chronic diseases. Its carotenoids, including lutein and zeaxanthin, are also important for eye health. (Although these properties are promising, there’s insufficient evidence as of yet that eating basil prevents conditions such as cataracts or rheumatoid arthritis.)
- It may support cardiovascular and metabolic health. Preliminary research suggests that certain basil compounds may influence blood pressure, cholesterol, and blood sugar regulation. (However, it’s important to note that thus far, much of this research has been conducted in laboratories, animals, or using concentrated extracts, so more human studies are needed.)
- It has antibacterial and anti-inflammatory properties. Laboratory studies have found that certain compounds in basil essential oil exhibit antimicrobial activity. These properties have also sparked interest in basil’s potential applications in skin and scalp care—although it’s worth noting there’s currently little clinical evidence that eating basil treats acne, dandruff, or hair loss.
- It provides vitamin K. This essential nutrient plays an important role in normal blood clotting and bone health. Fresh basil contains vitamin K, although the amount you obtain naturally depends on how much basil you consume.
- It may support digestive health. Basil has traditionally been used to ease digestive discomfort, and researchers have investigated the effects of some of its compounds on the gastrointestinal system. (However, evidence that ordinary culinary servings relieve bloating or improve digestion remains limited.)
Who should not eat basil?
For most people, basil is perfectly safe when consumed in the quantities typically used in cooking. As with many herbs, however, concentrated extracts and essential oils are a different matter.
Pregnant women should avoid medicinal doses or concentrated basil preparations unless advised otherwise by a healthcare professional, since their safety has not been adequately established.
People taking anticoagulant medications should also be mindful of basil’s vitamin K content. Consistency in vitamin K intake is generally more important than avoiding vitamin K-rich foods altogether.
The best ways to enjoy basil
Basil is generally in season from spring through early autumn, making the warmer months the perfect time to enjoy it fresh. Use the leaves whole or chopped to garnish everything from a traditional mozzarella and tomato salad to pasta, pizza, and grilled vegetables.
Still, there’s no reason to abandon basil when the temperatures drop. Fresh basil is often available in supermarkets year-round, thanks to greenhouse cultivation, and dried or frozen basil can be equally convenient.
One simple way to preserve it is to wash and thoroughly dry the leaves, portion them into an ice cube tray, cover them with olive oil, and freeze. Once frozen, the cubes can be transferred to a freezer-safe container and added directly to soups, sauces, and other cooked dishes.
9 delicious ways to eat more basil
Basil’s talents extend well beyond pasta, pizza, and salads. Its fragrant, slightly peppery flavor can add a distinctly Mediterranean touch to all sorts of dishes—including a few you might not immediately expect.
1. Give your grains a Mediterranean twist. Toss brown rice, spelt, barley, millet, or quinoa with fresh chopped basil, a drizzle of olive oil, sunflower or toasted sesame seeds (black sesame works beautifully, too), a few drops of umami-rich shoyu soy sauce, and a sprinkle of Parmesan or nutritional yeast.
2. Add it to soups and legumes. Stir fresh or dried basil into classic minestrone, creamy soups made with pumpkin, sweet potatoes, or zucchini, or dishes featuring chickpeas, lentils, peas, mung beans, and adzuki beans. It’s an easy way to introduce a little extra fragrance and flavor.
3. Try it in smoothies. A few fresh basil leaves can lend an unexpectedly refreshing note to protein shakes and smoothies. Think banana and almond milk, or cantaloupe blended with wheat germ and coconut milk.
4. Use it in dessert. Yes, really. A couple of basil leaves can make an elegant finishing touch to a chocolate mousse made with silken tofu and unsweetened cocoa powder, or a chia seed pudding with strawberries, matcha, and Greek yogurt.
5. Elevate your tinned fish. Canned sardines have been having quite the moment on social media—and for good reason, given their protein, omega-3 fatty acids, and vitamin B12 content. A sprinkle of dried basil adds a fragrant Mediterranean touch.
6. Pair it with salmon. Try sprinkling dried basil over grilled or baked salmon. The combination might be unexpected, but its aromatic freshness works beautifully with the richness of the fish.
7. Make a quick basil sauce. Blend olive oil, toasted almonds, garlic, and chopped basil leaves into a simple sauce to give your usual grilled chicken or turkey breast a little extra personality.
8. Upgrade your breakfast. Fresh or dried basil makes a delicious addition to avocado toast, scrambled eggs, omelets, and even pan-fried tofu.
9. Finish your roasted vegetables with basil. A scattering of fresh or dried leaves can brighten a tray of roasted squash, cauliflower, or sweet potatoes. For the freshest flavor, add delicate fresh leaves just before serving.
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