In the height of the summer growing season, fresh basil is an aromatic addition to many classic Italian dishes. A member of the mint family, it is the star of one of the most beloved Italian dishes, pesto. Its essential oil is also used medicinally to unclog nasal passages. As far as its nutrients go, this Asian plant is not a complete source of vitamins and minerals. Yet it is nutritious and a fat and cholesterol-free food.
Vitamins A, C and E
Two ounces of fresh basil leaves, about how much you use to make 1 cup of pesto, provides 60 percent of your recommended daily intake -- RDI -- for vitamin A, 1 percent of your RDA for vitamin C and 2 percent of your RDI for vitamin E. These values are based on a daily 2,000-calorie diet. The three vitamins are anti-oxidants that shield your cells from disease-causing free radicals.
Vitamin B Complex
Basil leaves have six of the B-complex vitamins. Two ounces of fresh leaves provide 4 percent of the RDI for B-6, 1 percent of the RDI for thiamine and pantothenic acid, 3 percent of the RDI for riboflavin and niacin, and 10 percent of the RDI for folate. As a group, the B vitamins help your digestive system extract energy from foods.
Vitamin K
Vitamin K is essential for blood coagulation. It prevents hemorrhaging when you cut yourself. This vitamin also contributes to bone health. Two ounces of basil leaves provide 296 percent of your RDI for vitamin K.
Minerals
Except for selenium and sodium, whose presence in 2 ounces of fresh basil leaves is negligible, this herb provides all essential minerals. It has 10 percent of the RDI for calcium and iron, 9 percent of the RDI for magnesium, 3 percent of the RDI for phosphorous and zinc, 4 percent of the RDI for potassium, 11 percent of the RDI for copper and 33 percent of the RDI for manganese.
Every mineral performs several functions to keep you healthy. Copper and iron, for instance, work in tandem to facilitate red blood-cell production. Copper also keeps your blood vessels toned and promotes a strong immune system. Iron assists in the production of the proteins hemoglobin and myoglobin, which are vital to the transport of oxygen throughout your body.
Amino Acids
Your body needs amino acids to produce new proteins. It's essential to get them in your diet, because your body cannot produce them. Two ounces of fresh basil leaves contain essential amino acids sufficient to meet 4 percent of your RDI.
Other Nutrients
Basil also contains dietary fiber, with 2 ounces providing 4 percent of your RDI. The roughage helps to keep your intestines moving regularly and your cholesterol and glucose in the normal range.
References
- NapaValleyRegister.com; The Basics about Basil; Val Whitmyre; July 15, 2011
- SkipThePie.org: Nutritional Info: Basil (Fresh)
- MedlinePlus; Vitamin A; Alison Evert, M.S., R.D., C.D.E.
- MedlinePlus; Vitamin C; Alison Evert, M.S., R.D., C.D.E. et al.; Feb. 15, 2011
- Office of Dietary Supplements: Vitamin E
- American Cancer Society: Vitamin B Complex
- University of Maryland Medical Center; Vitamin K; Steven D. Ehrlich, N.M.D.; June 18, 2009
- MedlinePlus; Copper; Alison Evert, M.S., R.D., C.D.E., et al.; March 2, 2011
- Office of Dietary Supplements: Iron
- MedlinePlus; Fiber; Linda J. Vorvick, M.D., et al.; July 22, 2010
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