What is Holy Basil?
Modern research is confirming many of the traditional health benefits associated with holy basil. Studies show it has antioxidant, anti-inflammatory, antidepressant, immune-enhancing, and stress-relieving properties. This article explores the many evidence-based ways that holy basil may improve health.
Holy basil, known as tulsi in India, is an ancient Ayurvedic medicinal herb that has been used in India for over 3,000 years. It differs from the sweet basil more commonly used in Western cooking. Though related botanically, the two have distinctly different appearances, flavors, and health properties. holy basil has a spicy, bitter taste and is valued primarily for its therapeutic properties rather than flavor.
Health Benefits of Holy Basil
Holy basil has been used medicinally for centuries, but scientists are finally beginning to confirm many of its legendary health benefits.
Benefits of Holy basil – Antioxidant and Anti-Inflammatory Effects
Several lab studies reveal holy basil has significant antioxidant activity. This is likely related to its high concentration of phenolic compounds and flavonoids.
These plant compounds give holy basil the ability to neutralize free radicals and prevent oxidative damage to cells. Oxidative stress plays a central role in aging and many chronic diseases.
Additionally, animal and test-tube research indicates holy basil suppresses inflammation through various mechanisms. Chronic inflammation is linked to most non-infectious diseases, including cancer and autoimmune conditions.
Therefore, the antioxidant and anti-inflammatory effects of holy basil may translate to reduced risk of serious illness over the long term. However, more research is needed.
Benefits of Holy basil – Supports Immune Function
According to Ayurvedic medicine, holy basil has immune-enhancing qualities. And several studies confirm it strengthens immune responses in various ways.
For example, one mouse study showed it increased immunity against a bacterial infection. And a test-tube study found supplementation boosted the movement of immune cells to infection sites.
The immune-supporting effects of holy basil are likely due to its high content of plant compounds like eugenol, ursolic acid, β-caryophyllene, and rosmarinic acid. More studies are needed to understand how this translates to effects in humans.
Benefits of Holy basil – Protects Against Diabetes and Metabolic Disorders
Holy basil shows promise for improving markers of metabolic health. Specifically, it has been researched for normalizing blood sugar, insulin sensitivity, cholesterol, and triglycerides — all of which, when impaired, raise diabetes risk.
Helps Lower Blood Sugar Levels
Several human studies report holy basil supplementation lowers fasting blood sugar 15–18% in those with and without type 2 diabetes. Lower fasting blood glucose is linked to a lower A1C — an indicator of overall blood sugar control.
This blood-sugar-lowering effect seems most pronounced in people with prediabetes or diabetes. But benefits are also seen in those without blood sugar issues.
Researchers theorize holy basil improves insulin secretion from the pancreas while simultaneously improving cells’ uptake of sugar in response to insulin secreted. This twin action lowers circulating blood sugar levels.
Human studies used various forms and doses of holy basil, from as little as 250 mg taken twice daily, up to 2,700 mg taken once per day. More studies are needed to confirm optimal intakes for blood sugar benefits.
May Improve Cholesterol Levels
A couple of human studies — one in healthy adults and another in people with type 2 diabetes — suggest holy basil may improve cholesterol levels, but results are mixed.
In healthy people, holy basil extract (300 mg twice daily for eight weeks) lowered total and LDL “bad” cholesterol over 20% while raising HDL “good” cholesterol.
However, a study in people with type 2 diabetes taking 2,000 mg holy basil leaf powder daily found decreases only in total and LDL cholesterol after four weeks.
More research is needed, but preliminary evidence suggests holy basil may balance major blood lipids implicated in heart disease risk.
Benefits of Holy basil – Stress-Reliever and Mood-Booster
According to Ayurvedic medicine, holy basil has adaptogenic properties — meaning it improves the body’s ability to withstand physical, environmental, and mental stress. Some research supports this.
Lowers Stress Hormones
Several studies show participants taking 500–1,000 mg/day of holy basil extract for 4–12 weeks experience reductions in perceived stress. These reductions coincide with lower levels of the stress hormone cortisol upon waking.
Elevated cortisol, especially in the morning, is an indicator of high stress levels. Holy basil appears to buffer spikes in this hormone, thereby dulling downstream stress responses.
Elevates Mood-Related Chemicals
Research reveals holy basil elevates brain levels of noradrenaline, serotonin, and dopamine — chemicals involved in motivation, drive, mood, learning, and memory. This effect is attributed to holy basil’s diverse array of plant compounds.
In one six-week study, holy basil extract (500 mg/day) reduced symptoms of anxiety and depression while improving general well-being and resilience to daily stressors.
These anti-anxiety and antidepressant effects were on par with the prescription drugs imipramine and fluoxetine but seemed slower-acting. More studies should investigate optimal intakes.
How to include benefits of holy basil into a healthy diet
Before you run out to get your basil supplements. you make sure eating too basil won’t interact with any medications you’re taking. For example, basil along with blood-thinning medications could thin your blood too much. There’s also a risk that your blood sugar or blood pressure could get too low when ingesting both basil and medication for these issues.
Most grocery stores carry both fresh and dried holy basil leaves. if you only have dried basil on hand, use one-half to one-third the amount of fresh basil you need. Here are some ways to incorporate holy basil into a healthy diet:
Fresh Holy Basil in Salads:
Add fresh holy basil leaves to salads for a unique flavor. It pairs well with vegetables, fruits, and nuts
Smoothies
Add fresh holy basil leaves to salads for a unique flavor. It pairs well with vegetables, fruits, and nuts
Tulsi Tea:
One of the most common ways to consume holy basil is by making tea. Steep fresh or dried holy basil leaves in hot water for a soothing and health-promoting tea. You can add honey or lemon for flavor.
Holy Basil in Rice or Grain Dishes:
Mix chopped holy basil leaves into rice, quinoa, or other grain dishes for a unique flavor profile.
Holy Basil Supplements:
Consider taking holy basil supplements, such as capsules or extracts, after consulting with a healthcare professional. This can be a convenient way to incorporate its benefits into your routine.
Conclusion Health Benefits of Holy Basil
Modern science is confirming holy basil’s legendary status in ancient Indian medicine as both a sacred herb and versatile therapeutic remedy. From lowering blood sugar, cholesterol, stress hormones and anxiety — to fighting inflammation, pain, infections, and boosting immunity — holy basil boasts an array of evidence-based health benefits. Though more studies should investigate optimal dosing and long term effects.
