The super seed with profound health benefits: Discovering tukmaria

Tukmaria, or Asian basil, hails from the tropical regions of Asia and goes by several names, such as sabja, falooda, and selasih, in addition to sweet basil. It has been esteemed and utilized in Chinese and Ayurvedic traditions for millennia. With over 150 varieties, one particular type, dubbed holy Asian basil, is celebrated and incorporated into Indian religious ceremonies. Tukmaria seeds, often mistaken for chia seeds, resemble them.

Tukmaria seeds are a rich source of fibre, especially soluble fibre, including pectin, which boasts prebiotic properties. This attribute aids in enhancing beneficial gut bacteria, prolonging stomach emptying, and elevating levels of satiety hormones. Regular intake of sweet basil seeds can markedly improve intestinal function, alleviate bloating and constipation, and combat indigestion.

Furthermore, sweet basil seeds are laden with significant amounts of calcium, magnesium, and iron, as well as vitamins A and K. They also contain antioxidants like polyphenols and flavonoids, which shield the body against the detrimental effects of free radicals. Besides, tukmaria exhibits antiviral, antibacterial, and antifungal properties.

Postprandial consumption of sweet basil seeds has been shown to diminish blood sugar levels. The pectin mentioned earlier can also lower blood cholesterol by blocking its absorption in the intestines. Notably, tukmaria is a source of alpha-linolenic acid (ALA), an omega-3 fat with anti-inflammatory properties. Merely one tablespoon of basil seeds can fulfil the daily ALA requirement.

Proper preparation is crucial to reap the health benefits of tukmaria seeds. Soaking the seeds in water, milk, or juice is recommended, facilitating their swelling and forming a gel-like coat (one should refrain from consuming raw sweet basil seeds). Although 5 minutes might suffice, waiting approximately 30 minutes is advisable. Once soaked, the seeds soften and can be incorporated into various dishes, such as puddings, smoothies, yoghurts, or salads.

Due to their swelling property, sweet basil seeds can induce a sense of fullness post-consumption, avoiding intermittent daily snacking. When added to water, they help fill the stomach and maintain optimum hydration. Nevertheless, it's pivotal to recognize that they don't substitute a healthy diet.

Although similar in several aspects, tukmaria and chia seeds exhibit distinct differences. Both seed types swell upon addition to water, yet tukmaria seeds tend to form a more gel-like consistency and have a gelatinous and somewhat crunchy interior. Contrarily, chia seeds lack inherent flavour, whereas tukmaria seeds possess mild basil notes, offering a subtly refreshing taste.