What are the nutritional components of basil leaves?
Basil leaves are a nutrient-rich food source, offering a plethora of health benefits, especially for children, the elderly, and women in their pre-menopausal years. Basil is not only a delicious herb but also packs a punch when it comes to essential vitamins and minerals.
Specifically, basil leaves contain vitamins A, B1, and B2, which are vital for eye health, immune system enhancement, and maintaining healthy skin. Additionally, basil is a good source of important minerals like calcium and iron. These minerals support strong bones, prevent anemia, and promote cardiovascular health. The protein content in basil also contributes to the body’s tissue building and repair processes, making it highly beneficial for growth and recovery.
Given their nutritional profile, basil leaves are an excellent choice to include in your daily diet. You can enjoy basil leaves fresh in salads, paired with sandwiches, or incorporated into various dishes such as soups and hot pots. Including basil in your meals not only adds a flavorful twist but also infuses your body with a host of essential nutrients, promoting long-term health.
Health Benefits of Basil Leaves
Basil leaves boast not only a delightful flavor but also an array of remarkable health benefits. Here are some of the most notable advantages of incorporating this herb into your diet:
Cooling and Weight Loss Properties: Basil leaves excel in providing a cooling effect and are particularly refreshing during hot summer days. With approximately 15 calories per 100 grams, basil is an ideal choice for those watching their weight. A whole kilogram of basil contains only around 75 calories, allowing you to maintain your figure without worrying about calorie overload.
Eye Health and Degeneration Prevention: Basil leaves are rich in zeaxanthin, a powerful antioxidant that improves vision and safeguards against age-related macular degeneration and cataracts. The flavonoids present in basil also exhibit potential in preventing lung and oral cancers.
Skin and Vision Nutrition: Fresh basil leaves are an excellent source of vitamin A and beta-carotene, which are essential for maintaining healthy, supple skin and supporting optimal vision. They also contribute to the formation of protective mucous membranes in the eyes, shielding them from environmental harm.
Reproductive Health Support: Basil leaves contain folate and vitamin C, making them an excellent choice for pregnant women. These nutrients protect the health of the fetus during pregnancy while also boosting the immune system and helping the body fight off infections.
Bone Health: Basil is a source of vitamin K, which aids in calcium absorption and bone health. This vital vitamin helps prevent bone-related issues such as osteoporosis by enhancing bone strength and density.
How to Make Basil Leaf Soup with Minced Meat
Ingredients:
500g basil leaves
200g minced meat
2 tomatoes
Scallions, cooking oil, salt, and seasoning powder (or broth mix)
Instructions:
Step 1: Prepare the Ingredients
Marinate the minced meat with 1 tablespoon of broth mix and set it aside for about 15 minutes to allow the flavors to absorb.
Separate the stems from the basil leaves, discarding any wilted leaves. Rinse the basil thoroughly and soak it in a diluted salt solution for 10-15 minutes to ensure it is clean.
Wash the tomatoes and cut them into wedges. Clean the scallions and finely chop the white parts for sautéing.
Step 2: Cook the Soup
Heat some cooking oil in a pan. Add the chopped scallions (or onion) and sauté until fragrant.
Add the minced meat to the pan and cook until it changes color and absorbs the flavors. As the meat nears doneness, season it with a pinch of salt and add the tomatoes. Continue cooking until the tomatoes soften.
Pour in some water, bring it to a boil, and adjust the seasoning to your taste.
When the water boils and the tomatoes are soft, add the basil leaves and stir. Basil leaves cook quickly, so wait for the water to boil again and then turn off the heat. You can add a touch of seasoning powder before serving.
Step 3: Serve
This soup is not only delicious but also easy to prepare. With just a few simple ingredients, you can create a nutritious and flavorful dish for your family. You can also use chicken or bone broth instead of water for an even richer flavor profile.
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