Dill (Anethum graveolens) is an herb that’s found throughout European and Asian cuisines. Dill is commonly used to elevate the flavour of various dishes. It’s often paired with salmon, potatoes, and yogurt-based sauces. In addition to culinary uses, dill is rich in several nutrients and has traditionally been used to treat various ailments, including digestive issues, colic in infants, and bad breath.
Nutritional profile
One cup (9 grams) of fresh dill sprigs provides approximately:
Calories: 4
Vitamin C: 8% of the Daily Value (DV)
Manganese: 5% of the DV
Vitamin A: 4% of the DV
Folate: 3% of the DV
Iron: 3% of the DV
Potential benefits of dill
With its name derived from the Old Norse word “dilla,” which means to soothe, dill has been used since ancient times to treat colic in infants and digestive diseases, as well as to help with breastfeeding. While these more traditional uses have not been supported by research, dill has been shown to have other potential health benefits.
Rich in antioxidants
Antioxidants are naturally occurring compounds that help protect cells against damage caused by unstable molecules known as free radicals. As a result, research suggests that consuming foods rich in antioxidants may help reduce chronic inflammation and prevent or even treat certain conditions, including heart disease, Alzheimer’s, rheumatoid arthritis, and certain forms of cancer. Both the seeds and leaves of the dill plant have been found to be rich in several plant compounds with antioxidant properties, including:
Flavonoids. These plant compounds have been associated with a reduced risk of heart disease, stroke, and some forms of cancer. They may also play an important role in brain health.
Terpenoids. These compounds are found in essential oils and may protect against liver, heart, kidney, and brain diseases.
Tannins. Responsible for bitterness in many plant foods, tannins have been shown to have potent antioxidant properties, as well as antimicrobial effects.
Additionally, dill is a good source of vitamin C, which has also been shown to have powerful antioxidant properties.
May benefit heart health
Heart disease is the leading cause of death worldwide. However, the World Health Organisation estimates that nearly 75% of heart disease cases could be prevented by reducing risk factors like poor diet, smoking, and lack of exercise. Additional risk factors for heart disease include elevated blood pressure, triglyceride, and LDL (bad) cholesterol levels, as well as chronic inflammation. Flavonoids, like those found in dill, have been shown to protect heart health due to their potent antioxidant and anti-inflammatory properties.
May help lower blood sugar levels
Having chronically high blood sugar levels is concerning as they can increase your risk of conditions like insulin resistance, metabolic syndrome, and type 2 diabetes. Dill has been suggested to have blood-sugar-lowering effects. In fact, several studies in animals with diabetes have shown a significant improvement in fasting blood sugar levels with daily doses of dill extract. Still, research in humans is limited.
May have anticancer properties
Monoterpenes are a class of terpenes, which are naturally occurring plant compounds that are linked to anticancer, antiviral, antifungal, and anti-inflammatory properties. They’re commonly found in essential oils of plants like dill and have been associated with anticancer properties.
More specifically, d-limonene is a type of monoterpene that studies have shown may help prevent and treat lung, breast, and colon cancer. As dill is high in monoterpenes, particularly d-limonene, it may have anticancer properties. However, there’s currently no research on the effectiveness of dill or dill extract on the risk or treatment of cancer.
Other potential benefits
Dill may benefit your health in the following ways as well:
Antibacterial properties. Essential oils in dill have antibacterial effects which fight potentially harmful bacteria, such as Klebsiella pneumoniae and Staphylococcus aureus.
Bone health. Dill contains calcium, magnesium, and phosphorus — all of which are important for bone health.
Menstrual cramps. Essential oils in dill may help relieve pain from cramps during your period. However, research is currently limited and mixed.
Potential side effects
Dill is generally safe for consumption. However, in rare cases it has been shown to cause allergic reactions, vomiting, diarrhea, an itchy mouth, swollen red bumps on the tongue, and throat swelling.
Additionally, it’s recommended to avoid dill pills or extracts during pregnancy and breastfeeding as there’s limited research of their safety.
Uses for dill
Dill is a flavorful ingredient that’s easy to add to your food.
Here are some ways to add fresh dill to your meals:
- Use it as a garnish for soups or roasted vegetables.
- Sprinkle it on top of cold cucumber salads.
- Use it in potato salads or on baked or roasted potatoes.
- Place it over gravlax.
- Stir it into yogurt-based dips like tzatziki.
- Chop and add it to salads.
- Use it to add flavor to fish, lamb, or egg dishes.
- Add it to baked breads.
- Incorporate it into sauces, marinades, or salad dressings.
Dried dill can also be used to add flavour to dips, marinades, and potato, chicken, or tuna salads. As for the seeds, dill seeds can be used whole or crushed and added to bread, soups, or vegetable dishes. They can also be used to make dill pickles.
Medically reviewed by Miho Hatanaka, RDN, L.D. — By Kelli McGrane, MS, RD (Healthline.com)
