Basil

Basil (Ocimum basilicum)

Sweet basil is the herb familiar from pesto, caprese salad and Mediterranean cuisines. In Hebrew it goes by two names, “בזיליקום” and “ריחן”, and they refer to the same thing: “ריחן” is the accepted Hebrew name for the genus Ocimum, and sweet basil is its common culinary variety. Its flavor comes from a mix of volatile compounds, mainly linalool, eugenol and methyl chavicol, and their composition varies greatly between varieties.

Do not confuse it with tulsi, or holy basil (Ocimum tenuiflorum), a related but different plant used in Ayurvedic medicine. Research on tulsi extract is not evidence of an effect from a few sweet basil leaves in a meal.

Nutrition facts

A per-100-gram table makes herbs look like enormous sources of vitamins, but most people eat only a few grams. The practical exception is vitamin K: even a generous handful can provide a significant amount.

Practical benefits

• More flavor, almost no salt: basil, lemon, garlic and spices let you cut back on salt without ending up with a bland dish. This is a more useful nutritional benefit than most “medicinal herb” claims.
• Vitamin K and carotenoids: the leaves provide vitamin K as well as beta-carotene and lutein. The actual amount depends on serving size.
• Polyphenols and volatile oils: antioxidant and antimicrobial activity has been found in the test tube. That does not mean eating basil treats an infection or prevents disease in humans.
• A rich flavor substitute: homemade pesto can combine basil with nuts and olive oil, but it is then an energy-dense sauce and not a “free vegetable”.

What research does not prove

Claims that sweet basil “protects DNA”, replaces an anti-inflammatory drug, kills resistant bacteria or regulates cortisol rely mainly on cell experiments, animal studies or concentrated extracts. Clinical trials in humans mostly concern tulsi, not the culinary variety.

So it is right to enjoy basil as part of a varied diet, but not to present it as a treatment for inflammation, anxiety, infection or chronic disease. Concentrated essential oil is completely different from leaves in food and should not be swallowed without professional guidance.

Downsides and cautions

• Anticoagulants: basil is rich in vitamin K. People taking warfarin don’t necessarily have to avoid it, but it is important to keep intake consistent and not to suddenly change the amount of leafy greens in your diet.
• Allergy: rare, but possible, especially in people sensitive to other plants in the mint (Lamiaceae) family.
• Washing and storage: wet leaves spoil quickly. Rinse under running water shortly before use and dry gently; there is no need for soap.
• Pesto: the nuts, cheese and oil add fat, sodium and calories. A tablespoon of pesto is not equivalent to a tablespoon of basil leaves.
• Supplements and extracts: the safety of leaves in food amounts says nothing about the safety of an extract, essential oil or a medicinal dose during pregnancy, in children or alongside medications.

Storage and use

Sweet basil is sensitive to cold. A fresh bunch usually keeps better in a glass with a little water at room temperature, away from direct sunlight, with the leaves covered loosely by a bag. If the package says to refrigerate, follow the manufacturer’s instructions. Don’t wash it before storing unless you dry it thoroughly.

Prolonged heating has an aromatic cost: the volatile compounds evaporate. In tomato sauce, add some of the leaves at the end of cooking. On the other hand, the claim that cooking “destroys all the antioxidants” is not true; some compounds decrease, others remain, and the main noticeable effect is loss of aroma.

To freeze, blend the leaves with a little olive oil and freeze in small portions. The leaves will lose their crispness but will be fine for sauces and soups.

Summary

Basil is first and foremost an herb: an excellent way to add aroma and color with almost no sodium or calories. It provides vitamin K and plant compounds, but in small culinary servings there is no basis for medical promises. The distinction between sweet basil and tulsi matters whenever you read a study or a supplement label.