Eating healthier seems like an unsurmountable obstacle for many people, there are so many diets and advice columns telling you all the things you are doing wrong and all the secret ingredients that hail from some unknown part of the jungle that will just make your life so much better. But the reality of life is that we are all busy, and if we are eating something to make us healthier it needs to be easy, affordable and easy to find, and there is one thing that you can add to your recipes that will make your calcium levels better and it probably is in your pantry already, and that is basil.
When we think about calcium, the main thing that comes to mind is dairy and its derivates, but the rise of plant based diets, lactose intolerances and the awareness of overconsumption of animal products is changing the market and the perception of how we eat, and so finding alternatives is key. Finding fortified milks and dairy alternatives is an option, but if there is a plant that already has positive associations and helps with low calcium, it is worth considering being mindful and adding it regularly to our diet.
Why basil is such a great alternative to add calcium to your diet
If you have a medical condition that makes you calcium deficient, consult your doctor to see what steps you need to take. Always remember to follow medical advice first, but this is a harmless plant, and consumed in moderation can help with plenty of conditions. Like most plants, it is full of antioxidants that are great for your health, and in particular, basil can help lower inflammation, have better digestion and relax your muscles. The main nutrients it has are:
- Vitamin K: This nutrient plays a vital role in maintaining bone density by activating proteins involved in bone mineralization.
- Calcium: While not as abundant as in dairy or certain vegetables, the calcium in basil still supports bone strength and structure.
- Magnesium: Magnesium helps regulate calcium metabolism and supports the formation of bone tissue, contributing to overall bone health.
- Antioxidants: Compounds such as eugenol and flavonoids offer anti-inflammatory and antioxidant benefits, which may help reduce bone damage linked to oxidative stress.
As an added benefit it tastes great for those who like the flavor, so remembering to add it should not be too hard as long as you are cooking at home. Still, adding it is not enough to reap all the benefits that come from consuming a bit more of this herb, you have to know when to incorporate it into the dishes to get the best results.
The first thing you should know is that, to obtain the best results you should not overcook basil and should add it towards the end of the process to ensure that you preserve as many nutrients as possible, To obtain the best possible results here are some suggestions on how you should eat it:
– Fresh in salads: Toss raw basil leaves into salads to boost both flavor and the intake of antioxidants and vitamins.
– Herbal infusion: Simmer fresh basil leaves in hot water to make a tea known for its soothing and digestive qualities.
– Seasoning: Use fresh or dried basil to enhance pasta dishes, sauces like pesto, soups, or stews, again, adding it at the end to help retain its nutrients.
– Green smoothies: Blend fresh basil with fruits and vegetables to enrich smoothies with its antioxidant content.
– Flavored oil; Steep basil in olive oil to create a fragrant dressing that brings added nutritional value to meals.
– In cooked dishes: Stir basil in toward the end of cooking to preserve its essential oils and beneficial compounds.
Just remember to wash it before consuming it and, if at all possible, choose to buy organic and pesticide free.