Basil isn’t just a culinary staple for pizzas, pastas, and sauces – the herb may also offer a range of health benefits, experts say.
While often associated with Italian cuisine, basil is thought to have originated in India and Southeast Asia over 5,000 years ago. Beyond its flavour, it is increasingly recognised for its potential to help prevent chronic illnesses.
“Basil contains nutrients and compounds that can help stave off chronic diseases, including cancer, diabetes, heart disease and arthritis,” says registered dietitian Gillian Culbertson from the Cleveland Clinic.
The herb also has antibacterial and anti-inflammatory properties and may support mental health, depending on the variety and preparation.
Managing Blood Pressure
Basil has been used in traditional Chinese medicine to support cardiovascular health for centuries. Studies in animals suggest it can reduce high blood pressure.
“Holy basil contains eugenol, an oil that may help lower blood pressure by relaxing blood vessels,” explains Gillian. She advises that basil can be consumed in all forms, including fresh leaves, powders, or extracts, but people with blood pressure concerns should consult their doctor.
Potential Cancer Prevention
Research indicates that basil may help prevent some types of cancer. A 2016 study in the Journal of Molecules found that sweet basil essential oil inhibited the growth of human colon cancer cells.
Several types of basil, including Genovese, purple ruffle, dark opale, anise, and bush green basil, have shown anti-cancer properties, interfering with cancer cell growth and promoting their destruction.
“There is growing evidence that basil could be a powerful tool in cancer prevention,” says Gillian. “However, more human studies are needed to confirm these results and determine safe and effective consumption levels.”
Supporting Blood Sugar Control
Early human and animal studies suggest basil extracts could help regulate blood sugar and support Type 2 diabetes management. Gillian notes that while promising, further research is required to understand the long-term impact of basil on blood sugar.
Antioxidant Protection
Basil is rich in antioxidants, which help protect cells from damage caused by free radicals – unstable molecules produced by stress, inflammation, cigarette smoke, and ultraviolet radiation.
“Antioxidants act as a shield against free radicals and the health problems they can cause,” Gillian explains. Without this protection, people may face an increased risk of cataracts, arthritis, cardiovascular disease, and certain cancers.
How to Use Basil
Gillian recommends consulting a doctor before adding large amounts of basil to your diet, especially if taking medications that affect blood thinning, blood sugar, or blood pressure.
Basil can be used fresh or dried, with dried basil typically having a stronger flavour. Aldi sells basil for just 52p.
“If you only have dried basil, use one-half to one-third the amount of fresh basil required,” says Gillian. “Sweet and Italian basil are best used fresh as garnishes, while Thai basil can withstand heat and is suitable for cooking.”
