7 Reasons to Put More Basil on Your Pizza
Basil earns its place on pizza for flavor alone. But its appeal doesn’t stop at the plate: the herb contains vitamins, minerals, and antioxidant compounds, while some varieties—especially holy basil—have also been studied for possible effects on stress and mood. The health claims need careful handling; most aren’t proven benefits of the small amounts we sprinkle over dinner. Still, there’s more to this familiar green leaf than a summer aroma.
Basil is used across Italian, Thai, Vietnamese, Indonesian, and Indian cooking. Its fragrance works in everything from Caprese salad and Genovese pesto to pho and green curry. The herb is often associated with summer, but fresh basil is commonly sold year-round; dried and frozen leaves make it easy to keep on hand, too. For more on hosting around Italian food, see Vogue’s Italian dinner party tips.
What’s in basil?
Sweet basil, or Ocimum basilicum, is native to tropical Asia and widely grown around the Mediterranean. It belongs to the mint family, and compounds in its essential oils—including linalool, estragole, and eugenol—give it its distinctive scent. There are plenty of variations, from crinkly-leaf Napoletano to purple Thai basil and cinnamon basil. Holy basil, or tulsi, is another variety often discussed for its traditional medicinal uses; it has also been grouped with adaptogens and studied for possible effects on stress, mood, sleep, and anxiety.
Basil is mostly water and low in calories, yet it contains an assortment of nutrients: copper, potassium, magnesium, calcium, iron, and phosphorus, as well as vitamins K, A, C, and E, folate, and pantothenic acid. Its antioxidants include flavonoids such as quercetin and apigenin, plus carotenoids such as beta-carotene, lutein, and zeaxanthin. The latter two are associated with eye health.
What the health research says
A garnish-sized serving won’t deliver the same dose as an extract used in a study. That distinction matters. Research points to several possible benefits, but much of it is early-stage or based on concentrated preparations rather than ordinary meals.
- Stress response: Holy basil (Ocimum tenuiflorum) has a long history in Ayurvedic medicine and is often described as an adaptogen, like ashwagandha. Researchers have examined its potential role in stress management and anxiety. One Iranian study looked at hydrolyzed basil leaf extract in 60 people experiencing anxiety and depression. Those findings are preliminary, and they don’t establish that culinary basil has the same effects.
- Antioxidants: Basil’s plant compounds may help protect cells from oxidative stress, which is linked to aging and chronic disease. Its carotenoids, including lutein and zeaxanthin, are also relevant to eye health. Evidence doesn’t show that eating basil prevents cataracts or rheumatoid arthritis.
- Heart and metabolic health: Some early research suggests basil compounds could affect blood pressure, cholesterol, or blood sugar regulation. Much of that work involves laboratory or animal studies, or concentrated extracts; human evidence is still needed.
- Antibacterial and anti-inflammatory activity: Laboratory studies of basil essential oil have found antimicrobial activity. That has prompted interest in skin and scalp care, but there’s little clinical evidence that eating basil treats acne, dandruff, or hair loss.
- Vitamin K: Fresh basil provides vitamin K, which supports normal blood clotting and bone health. The amount you get depends on how much you eat.
- Digestion: Basil has traditionally been used for digestive discomfort, and researchers have examined its compounds’ effects on the gastrointestinal system. Whether ordinary servings ease bloating or improve digestion remains unclear.
Who should take care with basil?
Basil is generally safe in the amounts used in cooking. Concentrated extracts and essential oils are a different proposition. Pregnant people should avoid medicinal doses or concentrated basil preparations unless a healthcare professional advises otherwise; their safety hasn’t been adequately established.
If you take anticoagulant medication, keep basil’s vitamin K in mind. Consistent vitamin K intake is generally more important than cutting vitamin K-rich foods out altogether.
Keeping basil in the kitchen
Basil is usually in season from spring into early autumn. Use whole or chopped leaves on mozzarella and tomato salad, pasta, pizza, or grilled vegetables. When fresh basil isn’t in season, greenhouse-grown leaves are often available at supermarkets, and dried or frozen basil is convenient for cooked dishes.
To freeze fresh leaves, wash and dry them thoroughly, divide them into an ice cube tray, cover them with olive oil, and freeze. Transfer the cubes to a freezer-safe container once solid, then drop them straight into soups or sauces.
Ways to eat more basil
There’s no need to stop at pizza, pasta, and salad. Basil’s fragrant, slightly peppery flavor also suits grains, soups, legumes, and even smoothies.
1. Dress up a grain bowl. Toss brown rice, spelt, barley, millet, or quinoa with chopped basil and olive oil. Add sunflower or toasted sesame seeds, a few drops of shoyu soy sauce, and Parmesan or nutritional yeast.
2. Stir it into soups and beans. Fresh or dried basil brings extra fragrance to minestrone, creamy pumpkin, sweet potato, or zucchini soup. It also works with chickpeas, lentils, peas, mung beans, and adzuki beans.
3. Blend a few leaves into a smoothie. Basil can add a cool, unexpected note to protein shakes and smoothies. Try it with banana and almond milk, or blend cantaloupe with wheat germ and coconut milk.