Health Benefits Of Dill

Have you ever known that dill belongs to the same family of celery and cilantro? This aromatic herb has a distinctive flavour that enhances the taste of your food. In addition, dill is full of health benefits that boost your immune system and provide essential nutrients. 

In this article, we will review the various health benefits of dill, as well as its nutritional value and culinary uses.

What is dill

Dill, scientifically known as Anethum graveolens, is an annual herb in the Apiaceae family. It grows in spring and early summer; however, dill is also grown in greenhouses, thus available year-round. The dill plant is native to southern Russia and the Mediterranean region, but  grows in most parts of the world.¹ Dill is easy to be planted in your home garden. It needs full sunlight and takes around eight weeks for the plant to grow.

The dill plant consists of dill weed and dill seed. The dill weeds are feathery green leaves, while dill seeds are tiny, flat, brown, oval fruits that resemble fennel seeds.² Dill seed is commonly used as a spice in pickles seasoning, while dill weed combines well with eggs and potatoes. In addition to culinary use, dill is rich in various essential nutrients and has been used traditionally in treating several diseases, like colic, digestive problems, and bad breath. 

Health benefits of dill

Dill has the potential to improve your health and overall well-being in several ways, and we have compiled a list of eight surprising health benefits of this herb.

1. Benefits of dill in digestive health

The essential oil in dill has natural carminative (anti-flatulent) properties that decrease the gas formation in the alimentary canal, thus alleviating digestive issues like bloating, gas, indigestion, and abdominal distension.³ In addition, the herb is a powerful therapy for constipation due to its fibre content, which adds bulk to the stool and facilitates bowel movements. Dill is also used in treating gastritis, ulcer, and indigestion due to its antacid property; and improve nutrient absorption in the body. It promotes healthy digestion by stimulating the secretion of digestive enzymes and reducing gastrointestinal spasms.

2. Benefits of dill in the regulation of blood sugar level

Eugenol is a bioactive ingredient present in dill oil. It has potent anti-diabetic properties and thus plays a key role in regulating blood sugar levels. Moreover, dill contains essential oils and flavonoids that stimulate insulin secretion from β-pancreatic cells. It also aids in reducing the conversion of starch to glucose, thus preventing unexpected sugar spikes and providing a balanced diabetic reading.^4,5,6

3. Benefits of dill in immunity

Dill is a rich source of vitamins A and C. These vitamins are essential nutrients for supporting a healthy immune system. They also act as antioxidants, protecting the cells against free radical damage. Moreover, the antimicrobial properties of dill aid in fighting microbes and certain infections.

4. Benefits of dill in reducing the risks of certain cancers

Dill essential oil contains naturally occurring compounds called monoterpenes.⁷ These compounds possess antiviral, antifungal, anti-inflammatory, and anticancer properties. They inhibit the growth of cancer cells and reduce inflammation. According to the studies, d-limonene, a type of monoterpene, shows promise in reducing the risks and treating certain cancers, including breast, lung, and colon cancer.^8,9,10

5. Benefits of dill in bone health

Dill is a good source of calcium, magnesium, phosphorus, iron, thiamine, and riboflavin-all of which are important for maintaining healthy bones. Dill helps proper bone cell growth, and regeneration, which in turn assists in granting a firm structural development of the body. Adding dill to daily diet enhances calcium absorption and protects against bone destruction, thus reducing the risk of osteoporosis.¹¹

6. Benefits of dill in respiratory health

Dill offers a traditional remedy for respiratory conditions like the common cold, cough, sore throat, and breathing problems.¹¹ The essential oil of dill contains certain compounds that loosen sputum particles within the chest and lungs and expel mucus from the respiratory tract, thus helping in relieving congestion and easing breathing. Moreover, chewing the dill seeds improves bad breath.⁷

7. Benefits of dill in skin health

Dill's antioxidant properties contribute to its potential benefits for skin health. Dill extract helps to increase skin elasticity by stimulating elastin production and rejuvenating the skin.¹² It also helps in smoothing wrinkles and reducing fine lines. The antifungal and antimicrobial properties of dill protect the skin against bacteria, which can cause breakouts and worsen your acne.

8. Benefits of dill in menstrual cramps

The beneficial effect of dill in reducing discomfort and pain associated with menstrual cramps is attributed to its antispasmodic properties.¹³ The main components in the dill seeds, anethol, and tannin, have sedative and relaxant effects, making dill effective in reducing pain severity in primary dysmenorrhea and relaxing uterus contractions.¹⁴ Consuming dill tea or using dill essential oil in aromatherapy may provide relief during menstruation.¹¹

Nutritional facts

Fresh dill is very low in calories. However, it is a good source of several essential vitamins and minerals, including:

• Vitamin A is important for maintaining vision and boosting a healthy immune system. It also plays a role in male and female reproduction.
• Vitamin C is essential for enhancing the immune system and aiding bone formation, metabolism, and wound healing. In addition, vitamin C is a powerful antioxidant that helps in protecting human cells against damage caused by free radicals.
• Calcium plays an essential role in many basic functions of the body, like blood circulation, muscle movements, hormones release, and delivering messages from the brain to other body parts. Calcium is also important for healthy bones and teeth. It makes the bones strong and dense.
• Manganese supports the optimal functioning of the brain, nervous system, and metabolism of sugar and fat.
• Iron plays an important role in the body's growth and development. The body uses iron to make haemoglobin (a protein in red blood cells that carries oxygen from the lungs to other body parts), myoglobin (a protein that provides oxygen to muscles), and some hormones.
• Fresh dill also contains sodium and potassium that maintain proper fluid balance, as well as fibres that promote healthy digestion and maintain regular bowel movements.

Nutrients per serving

One tablespoon of fresh dill weed contains:¹⁵

• Energy: 24 Cal
• Protein: 1.9 g
• Fat: 0.6 g
• Carbohydrates: 3.9 g
• Sugar: 0 g
• Fibre: 1.2 g
• Cholesterol: 0 mg
• Potassium: 410.5 mg
• Sodium: 33.9 mg
• Calcium: 11.6 %
• Iron: 20.4 %
• Vitamin A: 85.9 %
• Vitamin C: 78.8 %

Fresh dill is consumed in small quantities (one teaspoon); thus, the nutrients you get from sprinkling dill over your food will be considerably less.

In regard to dill seeds, they have many similar nutritional benefits. One tablespoon of seeds provides 18 Cal, 1 g protein, 0.9 g fat, 3.5 g carbohydrates, 0 g sugar, 1.2 g fibre, 0 g cholesterol, 75 mg potassium, 0 mg sodium, 7.4% calcium, 5.7% iron, 0% vitamin A, and 1.3% vitamin C.¹⁶

Culinary uses of dill

Different ways to incorporate dill into meals

Dill is a unique herb that adds a distinct flavour to your dish. In addition to being used to season dill pickles, dill goes well with egg, potatoes, fish, and yoghurt-based sauces. Here are a few culinary ideas for how to incorporate dill into your meals: 

1. Salads: Dill pairs well with fresh greens, cucumbers, and tomatoes. Add chopped dill leaves to green salads, potato salads, or pasta salads for a refreshing taste
2. Seafood: Dill complements the flavours of fish and seafood. Use it as a seasoning for grilled or baked fish, or sprinkle it over smoked salmon or shrimp
3. Sauces and Dips: Incorporate dill into creamy sauces and dips, like tzatziki, ranch dressing, or sour cream-based dips
4. Soups and Stews: Add dill to soups and stews for an aromatic touch. It pairs well with potato soup and creamy vegetable soup.
5. Pickles: Dill is commonly used in cucumber pickling, as well as other vegetables like carrots and green beans. The flavour of dill enhances the tanginess and adds a unique twist to homemade pickles
6. Bread and Savory Baked Goods: Incorporate dill into bread doughs or baked goods like biscuits, scones, or savoury muffins. It adds herbal flavour and aroma to these dishes.
7. Herb Butter: Combine finely chopped dill with softened butter to create dill-infused butter. Spread it on bread, melt it over cooked vegetables, or use it to baste grilled meats for an extra burst of flavour

Tips on how to store and use dill in  cooking

Fresh dill can typically be found in the produce section of most grocery stores, while dried dill is commonly available in the spice section. Fresh dill has a bit stronger flavour than dried dill; however, dried dill lasts much longer.

When buying fresh dill, look for green feathery fronds that have been freshly cut. To store fresh dill, trim the ends of the stems and place the bunch in a jar or glass of water, similar to a bouquet. Cover the leaves with a plastic bag and refrigerate. Alternatively, you can wrap the fresh dill loosely in a damp paper towel and store it in a plastic bag in the refrigerator. Fresh dill should last for about a week.

Moreover, you can freeze the dill to extend its shelf life. Chop the dill leaves and store them in an airtight container or freezer bag. Alternatively, you can freeze whole sprigs. Frozen dill can retain its flavour for several months.

Remember, it is best to add dill towards the end of the cooking process to preserve its aroma and taste and ensures that the herb doesn't lose its potency due to prolonged exposure to heat.

Side effects and other concerns

Potential side effects of consuming too much Dill

Potential side effects of consuming excessive quantities of dill are generally rare. However, in some cases, it may cause allergic reactions, oral pruritus, throat swelling, urticaria tongue, and digestive issues such as stomach upset, vomiting, or diarrhoea.⁴

Cautionary notes for those with certain medical conditions

There are certain conditions where caution should be exercised when using dill.

• It is not recommended to use dill during pregnancy or breastfeeding, as its effects during these periods are not well-established⁴
• Application of dill on the skin may cause irritation in some cases, and consuming dill juice may increase sensitivity to sunlight, leading to potential sunburn¹⁷
• People with certain medical conditions, such as gallbladder problems, kidney disorders, or diabetes, should be careful when consuming dill, as it has diuretic properties^4,18

Summary

In conclusion, dill has an aromatic flavour and various health benefits, making it a valuable addition to your diet. Whether you enjoy it in its fresh form, as dried dill, or as an essential oil, this herb offers a range of medicinal properties. Dill aids digestion, promotes strong bones, enhances immunity, and lowers the chances of specific cancers. Dill is a unique herb that deserves a place in your kitchen.