Basil

Health Benefits

What has been identified in the leaves. Compositional analyses consistently identify rosmarinic acid and eugenol in basil leaves. Antioxidant markers have been reported in test-tube and animal work, but studies on what changes when a person eats the amounts used in cooking are scarce. What can be stated today stops at the composition.

The antimicrobial work is test-tube work. Basil essential oil has been reported to suppress the growth of various bacteria and fungi in vitro. Those results come from concentrated oil applied directly to a culture medium, which is a different condition from eating the leaves in food.

Holy basil is a different species. Several clinical studies on holy basil (Ocimum tenuiflorum, tulsi) have been published in India. They examined extracts of a different species, not culinary sweet basil (O. basilicum), so they cannot be read across as evidence for the sweet basil this guide describes.

An old use — basil tea after a meal. Steeping basil leaves after a meal is a use handed down over a long period in South Asia and around the Mediterranean. It is a record of traditional use, and nothing about it has been confirmed in modern terms.

Nutrition

• Essential oils (aromatic compounds) — linalool and eugenol, the compounds behind the aroma
• Beta-carotene and vitamin K (present) — a carotenoid and a fat-soluble vitamin in the leaves

Essential oils The essential oils that create basil's aroma vary in composition from cultivar to cultivar. Linalool is the main component in sweet basil, eugenol — shared with clove — takes part in the character of the scent, and in some cultivars methyl chavicol (estragole) and 1,8-cineole (eucalyptol) shape the aroma.

Rosmarinic acid This polyphenol is common to plants of the mint family (Lamiaceae) and scores high on antioxidant markers in test-tube assays. Human studies are scarce, so what can be stated today stops at the fact that the compound is present in the leaves.

Flavonoids Apigenin and luteolin are present. Both compounds carry a large body of cell and animal research, but what changes at the amounts a person eats as leaves has not been settled. Some of them pass into the water when the leaves are steeped as tea.

Vitamin K, A, C & manganese By weight the vitamin K content is on the high side, and vitamins A and C along with manganese are present as well. Basil is used in herb-sized portions, though, so the amount that actually arrives in a meal is small.

Beta-carotene & lutein Beta-carotene and lutein are present in the deep green leaves. Lutein is known to accumulate in the macula of the retina, though that does not mean eating these leaves keeps any particular eye disease away. Taken together with oil, these fat-soluble carotenoids are absorbed more readily.

Holy basil (Tulsi) Holy basil (Tulsi), regarded as a sacred plant in India, carries the botanical name _Ocimum tenuiflorum_ and is a different species from culinary sweet basil (_O. basilicum_). It is a relative within the same genus and is widely used in teas and supplements. Findings from studies on holy basil cannot be read as findings about sweet basil.

Pairings

○ Tomato and mozzarella — Caprese, which serves tomato, mozzarella, and basil together with olive oil, is Italy's most classic pairing. The lycopene in tomato and the protein in mozzarella combine with basil's aroma and polyphenols, making it an emblem of the Mediterranean diet. Tomato

○ Olive oil, pine nuts, and garlic — Pesto Genovese, made by blending pine nuts, garlic, and basil into olive oil, is a well-balanced combination in which the fat boosts absorption of basil's essential-oil compounds while supplying protein and fats. Tossing it with pasta or spreading it on bread is the standard. Garlic · Korean Pine Nut

○ Lemon and vinegar — When the acidity of lemon or vinegar meets basil's aroma, each makes the other more vivid. The acidity also slows the evaporation of the essential oils, making this pairing well suited to dressings and marinades.

○ Pasta and pizza — In Italian cooking, the standard is to add fresh basil leaves as a finishing touch after cooking. Prolonged heat drives off the essential oils and weakens the aroma, so the leaves are warmed only briefly atop the hot dish.

○ Chicken and seafood — From basil chicken stir-fry to Thai green curry and basil shrimp, basil pairs well with white-fleshed proteins across both Southeast Asian and Italian cuisines. Its aroma masks any fishy note and adds depth to the protein.

○ Watermelon and strawberry — A summer fruit salad serving basil alongside watermelon or strawberries is a well-established pairing in Western cooking. The sweetness of the fruit and the aroma of basil play off each other, creating a new flavor at the border between salad and dessert. Strawberry · Watermelon

△ Anticoagulants — Basil is high in vitamin K, and some of its essential-oil compounds may affect platelet aggregation, so people taking anticoagulants like warfarin should avoid large amounts and keep their intake consistent.

△ High-dose essential-oil supplements — Basil essential oil contains estragole (methyl chavicol), and animal studies have raised concerns about liver stress and potential carcinogenicity with long-term, high-dose supplement use. At normal dietary levels it's safe, so enjoying basil as fresh leaves or tea is the recommended approach.

△ Long storage — Basil leaves wilt and discolor quickly in storage, losing their aroma. Keeping the stems in a glass of water at room temperature preserves freshness longest—refrigeration actually tends to turn the leaves black.

Varieties

• Sweet basil (Seedling transplant) — The standard type, with broad leaves and a mild aroma. Good for pesto and tomato dishes, and happy in a pot.
• Thai basil (Seedling transplant) — Purple stems and a stronger, anise-like scent. Handles heat well and keeps leafing through midsummer.
• Lemon basil (Seed) — Small leaves with a citrus scent. It bolts early, so pinch the tips often to keep new leaves coming.
• Bush basil (Greek basil) (Seed) — Stays 20-30cm tall with tiny leaves and a rounded, compact habit that fits a narrow windowsill pot.
• Purple-leaved basil (Seed) — Deep purple leaves that look good in a border. Grows a little slower than the green types.