Ripe, juicy heirloom tomatoes are the perfect base for a delicious caprese salad. Slice, sprinkle with extra virgin olive oil, sea salt, freshly ground pepper, and top with a generous amount of fresh basil! Tomatoes have always taken center stage in this classic dish, and it’s time we give basil it’s day in the sun.

Basil boasts numerous health benefits because of its high levels of antioxidants, vitamins and minerals. Essential oils in basil help the plant defend itself from predators and when we eat basil we experience similar benefits: a boost in immunity and protection from disease.

A Few Health Benefits of Basil

1. Contains Disease-Fighting Antioxidants

Basil contains two important antioxidants (orientin and viceninare) which help protect white blood cells responsible for immune function and help fight oxidation which slows down the effects of aging.

2. Powerful Anti-Inflammatory/ Antibacterial

Basil contains powerful essential oils that help lower inflammation, which is at the root of most disease like heart disease, rheumatoid arthritis and inflammatory bowel conditions. The volatile oils in basil provide protection against unwanted bacterial growth.

3. Promotes Cardiovascular Health

Beta-carotene found in basil protects epithelial cells (the cells that form the lining of numerous body structures including the blood vessels) from free radical damage, and also helps prevent free radicals from oxidizing cholesterol in the blood. Only after it has been oxidized does cholesterol build up in blood vessel walls, which is the beginning of atherosclerosis. Basil can help the muscles that control blood vessel function to contract and relax, promoting healthy blood pressure. The magnesium in basil helps promote cardiovascular health by prompting muscles and blood vessels to relax, improving blood flow. Basil is also an excellent source of vitamin K – a half cup delivers 98% of your daily requirement! Recent research has shown that an adequate vitamin K level is important in preventing heart disease, osteoporosis, diabetes, multiple types of cancer, and Alzheimer’s disease.

4. Helps Improve Digestion

Basil helps balance acid within the body to restore the body’s proper pH level. This can improve digestion and immunity by helping healthy bacteria flourish within the gut, and at the same time decreases harmful bacteria that can cause disease. Basil helps reduce bloating and water retention, stomach cramps, acid reflux, and has even been known to kill parasites.

Tips:

Combine chopped basil with fresh pressed garlic and extra virgin olive oil to make a dairy-free pesto that can top a variety of dishes including zucchini noodles, salmon and fermented sourdough bruschetta.
Sauté finely chopped scallions and mushrooms, add a large can (BPA free) chopped tomatoes, 2 T tomato paste, sea salt and black pepper, and cook on low heat for a half hour. Add finely chopped garlic and basil and cook on low for five more minutes. Since the oils in basil are highly volatile, it is best to add basil near the end of the cooking process.
Add basil, cabbage and cashew nuts to stir-fries to give them a Thai flair.
Purée basil, olive oil and onions and add to tomato soups.
Add fresh basil to your homemade vinaigrette dressing to enhance the taste, and at the same time help protect against any bacteria on the produce.