Basil seeds or Tukmaria seeds as commonly known in our desi households, are an effective source in your weight loss journey due to their nutrition-packed nature.
These highly nutritional, power-house, small, black seeds can be incorporated into any kind of diet you are following, be it Keto, Paleo, Gluten-free, or Vegan.
Tukmaria seeds are highly effective for weight loss as they are packed with fibre which in turn keeps your stomach fuller and suppresses your appetite. Hence, you tend to avoid overeating.
Also, Basil seeds have a high level of omega-3 fatty acids present in them, which helps in stimulating the fat-burning metabolism in the body.
Another reason Tukmalanga seeds work wonders is due to the low calories present in them.
If you take a tsp of Tukmaria seeds in your diet, you will have attained just about two to four calories but simultaneously your body will be getting huge loads of nutrients like vitamins, minerals, calcium, phosphorus, iron, and magnesium. Along with vitamins like A, B-complex, E and K– all essential for weight management.
These powerhouse seeds do not only assist in weight loss but there are other numerous health benefits associated with Tukmaria seeds.
Health Benefits Of Basil Seeds
Here are some of the most common benefits that regular intake of Tukmaria seeds may provide.
Soothes Digestion
Tukmaria seeds are well known for relieving stomach issues like constipation. The huge quantities of fibre present in them assists in digesting food and in turn, improve your gut health.
Reduces Inflammation
Basil seeds work as an anti-inflammatory agent and hence help fight inflammation in the body.
Uplifts Mood
Tukmaria seeds work wonders in uplifting your mood and calming you down. Regular intake of Tukmaria seeds keeps issues like depression and anxiety away. It can also control the mood swings that occur during PMS (premenstrual syndrome).
Improves Bones And Muscle Health
Basil seeds are rich in minerals like calcium and magnesium, which help in building bone and muscle health.
Usually, people don’t consume the required quantities of calcium in their regular diet, hence consuming basil seeds in their daily diet helps in maintaining the amount of calcium in their body.
Helps Control Blood Sugar Levels
The high fibre content in Basil seeds can help regulate high blood sugar and hence it can be included in a diabetes friendly diet.
Helps Controls Blood Cholesterol
Tukmaria seeds contain pectin - a source that may help in controlling your blood cholesterol levels which may help in reducing various heart-related health problems.
Besides, the high amount of Omega-3 fatty acids is also considered a source of keeping the heart healthy.
5 Ways To Incorporate Basil Seeds In Your Weight Loss Journey
Although Tukmaria seeds have ample health benefits, I generally use them when I want to shed those extra kilos. And by incorporating them into my daily diet, my body attains the other added benefits.
Over time I have discovered quite a few ways in which I can include basil seeds in different ways. Let’s discuss a few of them to make your weight loss more versatile and interesting.
Prepping Basil Seeds: Tukmaria seeds are hard to chew when taken raw, they become edible when soaked in water for 15 - 20 mins.
After being soaked in water they form a gel-like consistency which becomes easier to chew and gives a slightly sweet and crunchy taste.
1- Basil Seed Smoothies
Tukmaria seeds act as a powerful addition to your morning smoothies. Here’s a simple recipe:
- Blend your favourite fruit or vegetable (banana, strawberry) with yoghurt & almond milk.
- Add two teaspoons of soaked Tukmalanga to the blender and blend the mixture.
- Transfer to a glass and sprinkle with a few nuts of your choice
This power-packed smoothie will leave you satiated and full of energy.
2- Tukmaria Infused Drinks
Tukmaria seeds can act as an energy booster, adding them to your drinks can help you feel refreshed and energised.
Basil seed lemonade:
- Take a glass full of water and add 1 teaspoon of soaked Basil seeds.
- Add some mint leaves, lemon juice, some honey and a pinch of salt.
- Mix well and an excellent energy booster, appetite-suppressing drink is ready
Tukmaria infused iced tea:
Adding Tukmaria seeds to your green tea is also a great option.
- Make your regular green tea and let it come to room temperature.
- Add ice, lemon slices and dry basil seeds to the cup.
- Let the drink sit for fifteen minutes so the seeds absorb water and become chewy.
- Lemon will also infuse into the drink to add a zesty flavour.
3- Tukmaria Seed Pudding
- Take ¼ cup Tukmaria seed and combine with 1 cup of milk (Almond, Coconut) and 1 tbsp oats in a jar or a bowl.
- Add some natural sweetener of your choice (honey, maple) and some flavourings such as cocoa powder or vanilla extract.
- Stir the mixture and refrigerate it overnight or until it thickens into a pudding-like texture.
- Sprinkle with fruits or nuts of your choice for added nutrients.
4- Basil Seeds As Garnishing For Salads
Basil seeds can be used as salad dressings as well. And the slightly crunchy texture adds a great crunch to the salads.
Sprinkle a teaspoon of Tukmaria seeds on top of any salad and you will have a bowl full of health. I tried Tukmaria seeds with this salad recipe and was amazed at the result. Just adding some basil seeds took this regular salad to the next level.
- ½ cup boiled chickpeas
- 1 cucumber cut into cubes
- 1 boiled potato cut into cubes
- 1 carrot cut into cubes
- ½ cup corn
- 1 tablespoon Tukmaria seeds
- Drizzle some olive oil and lemon juice
5- Tukmaria With Yoghurt
You can create a mouth-watering and satisfying yoghurt parfait with Tukmaria seeds.
All you need is some Greek yoghurt, fresh fruit and Basil seeds.
- Layer a bowl with Greek Yoghurt
- Then add some fresh fruits of your choice (Strawberries, apples, bananas, mangoes) you can add multiple fruits as per your preference.
- Top with soaked Tukmaria seeds and let it rest in the refrigerator for 2-3 hours
- Enjoy it chilled.
This complete energy-packed snack will keep you full for a couple of hours, making it a great option to include in your weight loss diet.
Caution
If you are suffering from any health issues or are taking any medications, please consult a healthcare professional before including Basil seeds into your diet.
Also as these seeds absorb a lot of water, it is essential to keep your body well hydrated to avoid digestive issues.
Always begin with smaller quantities, and gradually reach the desired levels. Watch for any sign of discomfort and listen to your body for any changes or indicators.
Wrap Up
Tukmaria seeds have long been popular in India, Pakistan and Southeast Asia, but have recently started to gain popularity in the UK and US as well. You can easily find Tukmaria seeds at any Asian food store.
Incorporating Basil seeds in your diet regularly may be beneficial in losing body weight however, you need to include exercise in your daily routine to achieve maximum results.
A balanced diet along with regular exercise is vital in maintaining and achieving a healthy weight.
