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Basil — Nutrients, Health Benefits, And Shopping Tips

Basil photo

Listonic Team

September 4, 2024

Basil is a fragrant herb that is a staple in many culinary traditions, renowned for its fresh, peppery flavor. This guide will discuss how to keep basil fresh, the myriad ways to use it in cooking—from sauces to salads—and how to incorporate it into dishes to enhance their flavor profile.

Nutrients

Check the detailed nutritional values of basil, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 23 kcal

Nutrients per: 100 g% Daily Value*
Carbs3 g1.09%
Fiber2 g7.14%
Sugars0 g-
Glycemic Index5 -
Protein3 g6%
Sodium4 mg0.17%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes basil stand out:

23

🍏 Low-Calorie Foods

5

🟢 Low Glycemic Index

Key takeaways

😋
Basil can be used fresh or dried, but fresh basil offers a more robust flavor.
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To store fresh basil, keep it in the refrigerator wrapped in a damp paper towel inside a plastic bag, and use it within 5-7 days. Alternatively, you can place the stems in a glass of water and loosely cover the leaves with a plastic bag. For dried basil, store it in an airtight container in a cool, dark location, where it can remain good for 1-2 years.

Health benefits

Find out how basil can be a key ingredient in fostering a more wholesome lifestyle and enhancing your sense of well-being.
  • Rich in antioxidants, such as flavonoids and essential oils, which help protect the body from free radicals and reduce inflammation.
  • Supports digestive health by promoting healthy digestion and reducing symptoms of bloating and indigestion.
  • Contains antimicrobial properties, which can help fight off infections and improve overall health.
  • Provides essential vitamins and minerals such as Vitamin K, Vitamin A, Vitamin C, calcium, and iron, which are important for overall health and well-being.

Health risks

Understand the health risks and concerns associated with basil.
  • Possible allergic reactions in some individuals, causing symptoms such as itching, swelling, or difficulty breathing.
  • Potential contamination with harmful bacteria such as E. coli or Salmonella, particularly in fresh basil that is not properly washed or stored.
  • High intake of certain compounds like estragole in basil, which has raised concerns about potential carcinogenic effects with excessive consumption.
  • Interaction with blood-thinning medications due to the presence of vitamin K in basil, which can affect blood clotting.
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How to choose basil

When choosing fresh basil, look for vibrant green leaves that are perky and aromatic, a sign of freshness and essential oils which are crucial for flavor. The stems should be firm and the leaves free from dark spots or wilting.

Steer clear of basil with yellowing leaves or a wilted appearance, as these indicate age or improper storage. Also avoid basil that has a mildewed smell or any signs of rot, which greatly diminish its culinary value.

How to choose basil

How to store basil

To keep fresh basil, place it in a glass of water on the countertop, similar to how you would with cut flowers. Loosely covering it with a plastic bag can help it stay fresh for about 5-7 days. For extended storage, consider freezing the basil leaves in ice cube trays filled with water or oil.

Storing fresh basil in the refrigerator can lead to wilting and a loss of flavor, so it’s advisable to avoid this method. Avoid using airtight containers for basil, as it requires some airflow. Additionally, keeping it out of direct sunlight will help prevent wilting and discoloration.

✅ Extra Tip

Change the water in the glass every few days to keep the basil fresh and vibrant.

How long does it last?

Fresh basil can last for 5-7 days when stored in the refrigerator. To keep it fresh, place the stems in a glass of water and cover the leaves loosely with a plastic bag. Dried basil can last for 1-2 years when stored in an airtight container in a cool, dark place.

What to do with leftovers?

Leftover basil can be used in many fresh and flavorful ways. Turn it into pesto by blending it with olive oil, garlic, nuts, and parmesan, then use the pesto on pasta, sandwiches, or as a sauce for meats. Basil leaves can also be added to salads, especially Caprese salad, where they pair perfectly with tomatoes and mozzarella.

Add fresh basil to soups, stews, or sauces for a burst of flavor, or use it as a garnish on pizzas, pastas, and grilled vegetables. If you have a lot of basil, consider making a basil-infused oil or vinegar to use in dressings and marinades. Basil can also be blended into smoothies for a fresh, herbaceous twist or used to flavor homemade ice cream or sorbet. For a quick snack, layer basil leaves with fresh tomatoes and cheese on crusty bread and drizzle with balsamic vinegar.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How basil supports specific health conditions

Basil contains a variety of antioxidants, including flavonoids, which support immune health and reduce oxidative stress. Its anti-inflammatory compounds may help reduce symptoms of joint pain and arthritis. Basil also contains eugenol, which promotes heart health by lowering blood pressure and cholesterol levels. Additionally, basil supports digestive health by reducing bloating and gas.

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