Basil is a popular herb in Italian cuisine, especially pesto. This aromatic and flavorful herb, a relative of mint, is an excellent and nutritious addition to your pasta sauce, soup or salad.

There are a variety of flavonoids in basil, which help protect cells and chromosomes from damage. Studies have shown that two of these flavonoids in particular, orientin and vicenin, are helpful in protecting cell structures and chromosomes from damage caused by radiation and oxygen.

Basil essential oil has been shown to inhibit the growth of various types of bacteria, many of which have become resistant to antibiotics. This essential oil has been found to inhibit the growth of staph, enterococci, pseudomonas, and e. coli, among others. Adding basil to your vinaigrette will enhance the flavor and ensure that fresh salad greens are safe to eat.

Eugenol, found in basil essential oil, provides an anti-inflammatory effect by blocking an enzyme called cyclooxygenase. Aspirin and ibuprofen work by blocking this same enzyme. Therefore, basil may have healing benefits and alleviate the symptoms of inflammatory problems, such as rheumatoid arthritis and inflammatory bowel conditions.

Basil is also a good source of vitamin A, which helps prevent cell damage from free radicals. Vitamin A also prevents free radicals from oxidizing cholesterol in the bloodstream, preventing cholesterol from building up in blood vessels.

Magnesium is also present in basil. This essential mineral helps relax the heart and blood vessels, improving blood flow. Other nutrients found in basil include iron, calcium, potassium, and vitamin C.

The fresh, tangy taste and aroma of basil will wake up any boring salad or soup. Use whole or grated fresh basil to add a hint of flavor to your dinner. If you are using fresh basil in a cooked dish, add it towards the end of cooking so that the volatile oils do not dissipate in the heat.

Insalata Caprese is a simple salad that uses tomatoes, fresh mozzarella cheese, basil, and olive oil.

1/2 pound fresh mozzarella, sliced ​​1/4 inch thick.

2 large tomatoes, sliced ​​1/4-inch thick.

1 cup of fresh basil leaves.

salt and pepper

1/4 cup of extra virgin olive oil.

On a serving plate, arrange the mozzarella and tomato around the edge, alternating slices of mozzarella and tomato.

Break up the basil leaves and sprinkle them over the tomatoes and mozerella cheese.

Season with a little salt and pepper.

Just before serving, drizzle the extra virgin olive oil over the salad.

For 4 people.