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 have shoved them down people’s throat like my dadi used to do.
Basil seeds commonly know as “Tukhum Balanga” or wrongly known (as claimed by many urdudaans) as “tukh malanga” in Pakistan can be your savior. Often confused with chia seeds (black seeds), these are a little different, with 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.
These dirt cheap seeds might be the new superfoods. The fun part is, 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 into any recipe making it more tasty and nutritious.
Also read: 7 Amazing Cinnamon/Daar Cheeni Benefits
Benefits Of Tukh Malanga
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.
2. Improves Gut Health
Basil seeds are recommended by doctors, nutritionists, and laymen because they will help you in losing 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.
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 diseases.
Moreover, basil seeds are very rich in omega-3 fatty acids. Omega-3 fatty acids show a direct effect on your heart health. Alpha Linoleic Acid- an omega-3 fatty acid, has anti-inflammatory properties, and it improves heart health.
4. Provides Energy
These tiny little seeds might seem like a negligible entry 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 them a healthy source of energy. If taken in the morning you can rely on the energy provided by these 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.
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 till now, go and 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.
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, help you lose weight but most importantly these 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 fibers.
A study conducted on people with type 2 diabetes showed that when the patients consumed 10 grams of basil seeds each day there post-meal blood sugar levels were 17% lower than usual.
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.
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 does become easier, and the chance of developing digestive problems like cramps, an upset stomach, flatulence, and indigestion decreases.
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 results 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 diseases, and cognitive decline.
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.
11. Aids Weight Loss
If you are worried about getting extra fats, Basil seeds are your best companion then. These mini seeds contain an adequate amount of fiber. Consuming them helps you stay full as your body takes time to digest fiber. And 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 the basil seeds in roohafza sharbat, try something new. Pour them into a smoothie or over fruits and enjoy its weight loss benefits.
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 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.
The Bottom Line
Although these tiny seeds are the safest and the healthiest addition to your summer diet, a very, very few people might see some side effects. Too much fiber, if added into 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. 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.
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 summers.
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.
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.
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