As someone who loves all forms of kulfa, I still don’t know why I always hated falooda. Oh! it was the little lice that roamed in it. With the noodles being worms and the seeds being lice, I have no good memories with falooda. I never kept my imagination to myself, I used to tell it to everyone and I remember people putting away their bowls because I ruined their falooda for them.
Apologies to all such people because I still have the blood of their health on my hands.
Little did I know, these lice can change our lives. Only if I had known the benefits of tukh malanga, I too, would have shoved them down people’s throats like my dadi used to do.
This blog will cover all the potential health benefits of basil seeds along with their use. Moreover, you can also get know-how about the nutritional value and facts of basil seeds.
Basil Seeds in Urdu
Basil seeds commonly known as “Tukhum Balanga” or wrongly known (as claimed by many urdudaans) as “tukh malanga” in Pakistan can be your savior. Basil seeds in Urdu are called “تخم ملنگا”.
Often confused with chia seeds (black seeds), these are a little different, being black in color, whereas chia seeds are often black and white. Moreover, these are indigenous to Pakistan and India so you don’t have to pay the extra price that comes with the tag IMPORTED.
Check out: 7 Amazing Elaichi Benefits You Didn’t Know About
These dirt-cheap seeds might be the new superfoods. The fun part is, that these “to-be superfoods” can be easily incorporated into your diet. From chugging a spoonful of these soaked overnight or sprinkling them over your falooda, They can be conveniently added to any recipe making it more tasty and nutritious.
Also read: 7 Amazing Cinnamon/Daar Cheeni Benefits
15 Tukh Malanga Benefits
You may have conveniently skipped or unconsciously missed these nutrient-dense seeds on the supermarket aisle, but not anymore. Here are all the benefits of tukh malanga you should know.
1. Improve Bone And Muscle Function
Basil seeds are loaded with calcium and magnesium. 1 tablespoon of these provides 15% of the RDI of calcium and 10% RDI of magnesium and iron.
All of these nutrients are essential for bone health and efficient muscle function.
Consuming basil seeds daily along with a healthy diet can help you reach your daily requirement of calcium and magnesium.
Moreover, these can be a good source of these nutrients for people with lactose intolerance or those who deliberately avoid dairy.
تخم ملنگا میں ایسے غذائی اجزاء ہوتے ہیں جو ہڈیوں کی صحت اور پٹھوں کے موثر کام کے لیے ضروری ہیں۔
مزید برآں، یہ ان غذائی اجزاء کا ایک اچھا ذریعہ ہو سکتا ہے ان لوگوں کے لیے جو لییکٹوز عدم رواداری کا شکار ہیں یا ان لوگوں کے لیے جو جان بوجھ کر ڈیری سے پرہیز کرتے ہیں۔
Check out: 10 Health Benefits Of Ispaghol Chilka and Dietary Tips
2. Improves Gut Health
Basil seeds are recommended by doctors, nutritionists, and laymen because they will help you lose weight. Ever wondered the reason behind it? The reason is that these are inundated with fibers. Fiber helps in maintaining healthy gut motility.
According to a study published in 2017, pectin in basil seeds has some prebiotic effects. This can nourish healthy gut bacteria like anti-inflammatory gut bacteria. These prebiotic effects affect the overall gut health.
So, if you have any issues in your gut, basil seeds are a must for you.
تخم ملنگا کو ڈاکٹروں، غذائیت کے ماہرین اور عام آدمی تجویز کرتے ہیں کیونکہ یہ آپ کو وزن کم کرنے میں مدد فراہم کریں گے۔ کبھی سوچا اس کے پیچھے کی وجہ؟ وجہ یہ ہے کہ یہ ریشوں سے بھرے ہوئے ہیں۔ فائبر گٹ کی صحت مند حرکت کو برقرار رکھنے میں مدد کرتا ہے۔
3. Improves Heart Health
Tukh Malanga can be your heart’s best friend.
It can cure something as simple as heartburn and prevent something as fatal as a stroke.
Basil seeds are loaded with fibers which help to reduce blood cholesterol. Lower blood cholesterol is a direct indicator of a healthy heart. Fiber-rich foods are also associated with weight loss and weight control.
A normal BMI or hip-waist ratio can prevent you from heart disease.
Moreover, basil seeds are vibrant in omega-3 fatty acids. Omega-3 fatty acids have a direct effect on your heart health. Alpha Linoleic Acid- an omega-3 fatty acid, that has anti-inflammatory properties and improves heart health.
تخم ملنگا سینے کی جلن جیسی آسان چیز کا علاج کر سکتی ہے اور فالج جیسی مہلک چیز کو روک سکتی ہے۔
تخم ملنگا اومیگا 3 فیٹی ایسڈ میں متحرک ہیں۔ اومیگا 3 فیٹی ایسڈز کا آپ کے دل کی صحت پر براہ راست اثر پڑتا ہے۔ الفا لینولک ایسڈ- ایک اومیگا 3 فیٹی ایسڈ، جو سوزش کی خصوصیات رکھتا ہے اور دل کی صحت کو بہتر بناتا ہے۔
Find out other ways to protect your heart.
4. Provide Energy
These tiny little seeds might seem negligible to your meal, with no taste and no calories. But these seeds are loaded with fats, particularly omega-3 fatty acids. These fats contribute to the total calories of this food, making it a healthy source of energy.
If taken in the morning you can rely on the energy these provide to go on with your day for a long time.
One tablespoon of basil seeds contains 2.5 grams of fat, about half of which is ALA (Alpha linoleic acid). The recommended intake of ALA is,100 mg or 1,600 mg per day for women and men, respectively. 1 tablespoon of basil seeds provides 1240 mg of ALA, almost all you need for a day. ALA is responsible for energy production.
یہ چھوٹے چھوٹے بیج آپ کے کھانے کے لیے نہ ہونے کے برابر لگ سکتے ہیں، جس کا ذائقہ اور کیلوریز نہیں ہیں۔ لیکن یہ بیج چربی سے بھرے ہوتے ہیں، خاص طور پر اومیگا 3 فیٹی ایسڈ۔ یہ چکنائی اس کھانے کی کل کیلوریز میں حصہ ڈالتی ہے، جو اسے توانائی کا ایک صحت مند ذریعہ بناتی ہے۔
Check out: 9 Health Benefits Of Kalonji You Should Know!
5. Relieves Menstrual Cramps
Have your dadi ever given you a glass of water with soaked basils, while you are on your periods? If yes, and you have been avoiding that class until now, grab it. These seeds can actually help in relieving your menstrual cramps.
The dreaded menstrual cramps are caused by prostaglandins. Prostaglandins are responsible for telling the uterus to push the dead red blood cells out. In some women, the amount of these prostaglandins is high which makes the normal bearable push to a really painful cramp.
Basil works to control the amount of these prostaglandins. As basil can be absorbed quite quickly into the bloodstream, it can be used as an immediate pain reliever. Keep in mind that these studies are carried out on fresh basil leaves, but it is suspected the basil seeds might show the same results.
کیا آپ کی دادی نے کبھی بھیگی تخم ملنگا کے ساتھ آپ کو ایک گلاس پانی پلایا ہے، جب آپ ماہواری پر ہوں؟ اگر ہاں، اور آپ اب تک اس کلاس سے گریز کر رہے ہیں، تو اسے پکڑیں۔ یہ بیج درحقیقت آپ کے ماہواری کے درد کو دور کرنے میں مدد کر سکتے ہیں۔
Also Read: 10 Top Kalonji Oil Benefits You Can’t Ignore!
6. Improves Blood Sugar Control
The benefits of fiber exacerbate its positive effect on body weight. Fiber can control your cholesterol levels, keep you full, and help you lose weight but most importantly it can control your blood sugar levels.
Diabetic or not higher than normal blood sugar levels are harmful to you. To keep these levels in a normal range, you must consume basil seeds regularly because they are rich in fiber.
A study conducted on people with type 2 diabetes showed that when the patients consumed 10 grams of basil seeds each day their post-meal blood sugar levels were 17% lower than usual.
ذیابیطس یا عام خون میں شکر کی سطح سے زیادہ نہ ہونا آپ کے لیے نقصان دہ ہے۔ ان سطحوں کو معمول کی حد میں رکھنے کے لیے، آپ کو تخم ملنگا کا باقاعدگی سے استعمال کرنا چاہیے کیونکہ وہ فائبر سے بھرپور ہوتے ہیں۔
7. Reduces Body Heat
You all must be aware of this very common benefit of tukh malanga. Living in Pakistan you must have been served with a glass of roohafza with these seeds in it.
Basil seeds are known to reduce body heat, that’s why they are used in various summer concoctions like nimbu pani, roohafza, or pina colada. So this summer to beat the scorching heat, you should fill your water bottle with a squeeze of lemon and a spoon of tukh malanga.
تخم ملنگا جسم کی گرمی کو کم کرنے کے لیے جانا جاتا ہے، اسی لیے انہیں موسم گرما کے مختلف مرکبات جیسے نمبو پانی، روحافزا، یا پینا کولاڈا میں استعمال کیا جاتا ہے۔ لہٰذا اس موسم گرما میں چلچلاتی گرمی کو شکست دینے کے لیے آپ کو پانی کی بوتل میں لیموں کے نچوڑ اور ایک چمچ ٹخ ملنگا سے بھرنا چاہیے۔
Related article: 7 Unbelievable Saunf Benefits That Will Blow Your Mind
8. Eases Digestive Problems
Have you ever asked your grandma what the basil seeds are or why she often adds them in milk or water? Well, many of us are unaware of the medicinal value and nutritional facts of basil seeds.
Scientists have proven their excellent carminative effects as they contain high levels of insoluble dietary fibers. They function as a detoxifying agent, effectively cleansing your gastrointestinal tract.
When the stomach is free of toxins, digestion becomes easier, and the chance of developing digestive problems like cramps, an upset stomach, flatulence, and indigestion decreases.
سائنسدانوں نے ان کے بہترین کارمینیٹو اثرات کو ثابت کیا ہے کیونکہ ان میں ناقابل حل غذائی ریشوں کی اعلیٰ سطح ہوتی ہے۔ وہ ایک detoxifying ایجنٹ کے طور پر کام کرتے ہیں، مؤثر طریقے سے آپ کے معدے کو صاف کرتے ہیں۔
Also Read: 5 Tips for Digestive Health
9. Reduces Free Radicals
You might have heard about the free radicals produced by your body. Do you know what they do actually? Well, they cause oxidative stress in your body and result in cell damage.
Basil seeds look so little, but they are not actually as they are fully packed with antioxidants.
They contain flavonoids and phenolic contents whose antioxidant properties fight against the oxidants in your body, preventing you from many diseases such as cancer, heart disease, and cognitive decline.
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10. Prevents Diverticulosis
Diverticulosis might sound you something new. It is a condition that occurs when sacs or small pouches form and push outwards through the weak spots of your colon wall, getting infected and inflamed.
True diverticulitis is painful, but you can avoid it by altering your diet and lifestyle. This is where fiber-rich Tukh Malanga comes as a ray of hope in preventing flare-ups of diverticulosis.
حقیقی ڈائیورٹیکولائٹس تکلیف دہ ہے، لیکن آپ اپنی غذا اور طرز زندگی کو تبدیل کرکے اس سے بچ سکتے ہیں۔ یہ وہ جگہ ہے جہاں فائبر سے بھرپور تخم ملنگا ڈائیورٹیکولوسس کے بھڑک اٹھنے کو روکنے میں امید کی کرن کے طور پر آتا ہے۔
11. Aids Weight Loss
If you are worried about getting extra fats, Basil seeds are your best companion. These mini seeds contain an adequate amount of fiber.
Consuming them helps you stay full as your body takes time to digest fiber.
When these seeds are used as a gel in the water, they swell and digest more slowly in your body, preventing hunger for a more extended period.
Moreover, they contain linolenic acid and omega-3 fatty acids, which are beneficial for weight loss.
If you are bored of adding basil seeds to roohafza sharbat, try something new. Pour them into a smoothie or over fruits and enjoy their weight loss benefits.
Also Read: 7 Amazing Elaichi Benefits For Weight Loss and Digestion
12. Cures Constipation
Let’s agree that a good bowel movement makes a day good. But not everyone starts off their day on a good note.
Constipation is among one of the worst curses of an advanced lifestyle. To cure this problem, you need a good remedy.
Besides many home remedies to cure constipation, basil seeds are one of the little-known ones with many health benefits.
Tukh malanga, high in insoluble dietary fibers, can help relieve constipation or cure it completely. It’s as simple as soaking a handful of seeds in a glass of milk and drinking it every night before going to bed.
You will see that the bowel movements become smoother, and your constipation is relieved.
Check Out: How To Relieve Constipation Through Home Remedies?
13. Reduce Inflammation
According to some research, basil seeds can lower inflammation in the body. This is due to the presence of an antioxidant known as caffeic acid.
The antioxidants present in basil seeds help in the prevention of inflammation-related conditions including, diabetes, cancers, obesity, and cardiovascular diseases.
Consuming tukh malanga regularly can reduce inflammatory markers which get raised when there is any inflammation in the body.
14. Excellent Source of Protein
You will be surprised to know that basil seeds have proteins too. They have a high protein content as compared to other plant sources.
Therefore, by consuming basil seeds, you can get an upright amount of proteins.
If you’re trying to lose weight, these seeds can help to keep full and build muscle mass. Moreover, they also reduce the cravings.
If you’re a vegetarian, then you can fulfill your protein intake through animal products. This is one of the best tukh malanga benefits for overall health.
15. Healthy Skin and Hair
Basil seeds also known as Tukh Malanga are a natural detox for the body. They clean the body and facilitate healthy skin and hair.
They have anti-microbial and anti-fungal properties due to which skin infections are prevented.
Moreover, tukh malanga is also beneficial for the hair. They are rich in proteins and can help in reducing dandruff. They promote thick hair and prevent hair fall.
How to Use Tukh Malanga?
Basil seeds (Tukh Malanga) are easy to blend into the diet.
Here are some ways in which you can use tukh malanga:
- Sock them in water until they swell and consume them
- Add them to your smoothies, shakes, juices, milk, or puddings
- It goes extraordinarily well with Rooh Afza and milk (a popular drink in Pakistan)
- Can be used in different sauces as egg substitutes
Tukh Malanga in English
Tukh Malanga in English is known as Basil Seeds. They are the seeds of the basil plant which is scientifically known as Ocimum basilicum.
They are also known as tukmaria seeds and sabja seeds. However, in Pakistan, they are commonly known as Tukh Malanga.
Are Tukh Malanga and Chia Seeds the Same?
No, tukh malanga and chia seeds are not the same. Chia seeds are known as Tukhm-e-Sharbati in Urdu, whereas Basil Seeds are known as Tukhm-e-Malanga in Urdu.
Moreover, basil seeds (Tukhm-e-Malanga) come from the sweet basil plant. While, on the other hand, Chia seeds come from the chia plant (Salvia hispanica).
Tukh Malanga Nutrition Facts
13 grams (0.5 ounces) of Tukh Malanga (Basil Seeds) have 60 calories. Moreover, 13 grams of basil seeds have the following nutritional values:
| Nutrients | Amount |
| Carbohydrates | 7 grams |
| Fat | 2.5 grams |
| Dietary fiber | 7 grams |
| Protein | 2 grams |
| Calcium | 15% of the RDI |
| Magnesium | 10% of the RDI |
| Iron | 10% of the RDI |
How Many Basil Seeds Do You Eat Per Day?
Consuming too many basil seeds (Tukh Malanga) can cause digestive issues. Therefore, one should consume basil seeds in moderation.
You should take 2 teaspoons or 1 tablespoon of basil seeds (also known as sabja or sweet basil) once a day to fulfill your daily bodily requirements.
Basil Seeds Side Effects
Basil seeds (Tukh Malanga) do not have a lot of serious side effects. However, a few downsides of basil seeds are as follows:
- As basil seeds have high levels of fiber; therefore consuming basil seeds in large quantities can cause abdominal symptoms, including diarrhea, bloating, and abdominal cramps.
- When basil seeds are soaked in water, they swell and convert into a gelatinous mass. This can cause a choking risk for children or people who have swallowing difficulties.
- In some people, they can also cause low blood sugar levels.
The Bottom Line
Although these tiny seeds are the safest and the healthiest addition to your summer diet, very, very few people might see some side effects.
Too much fiber, if added to the diet suddenly can lead to bloating and other digestive issues.
Also, basil seeds are super rich in vitamin K, which leads to the clotting of blood vessels.
You can easily buy these seeds from any departmental or grocery store in Pakistan.
So, if you have any condition that may worsen with the use of tukh malanga you should consult a nutritionist, before adding them to your diet.
FAQs
1. What are the Health Benefits of Tukh Malanga?
Tukh Malanga can improve your heart health, lower your blood sugar, help you lose weight, and keep you cool in the summer.
2. How to Use Tukh Malanga?
You can use tukh malanga by soaking them in water and drinking that water. You can also add these to any of your favorite drinks.
3. Are There Any Disadvantages of Basil Seeds (Tukh Malanga)?
Tukh malanga might upset your stomach initially. These are super rich in vitamin K, so they can lead to the clotting and hardening of your blood vessels.
4. Is Tukh Malanga Basil Seeds?
Yes. Tukh Malanga seeds are known as basil seeds which are different from chia seeds.
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling the Marham helpline at 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.
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