Introduction:
Dill (Anethum graveolens) is an herb that’s found throughout European and Asian cuisines.
Also called dill weed, the plant has slender stems with alternating soft leaves and brown, flat, oval seeds. While the leaves have a sweet, grassy flavor, dill seeds are more aromatic. 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.
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
Fresh dill is very low in calories, yet a surprisingly good source of several essential vitamins and minerals, including vitamin C, manganese, and vitamin A
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.
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, 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.
- Terpenoids. These compounds are found in essential oils and may protect against liver, heart, kidney, and brain diseases
- Tannins. Tannins have been shown to have potent antioxidant properties, as well as antimicrobial effects
- Vitamin C 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 Organization 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 the heart due to their potent antioxidant and anti-inflammatory properties
Furthermore, animal studies have suggested that dill extract may have cholesterol- and triglyceride-lowering effects. However, research in humans in more mixed.
People with high total cholesterol and triglyceride levels found that taking 6 dill extract tablets daily for 2 months significantly improved total cholesterol and triglyceride levels but did not change HDL (good) cholesterol levels.
Overall, while the antioxidants in dill extracts may benefit overall heart health.
May help lower blood sugar levels
Dill has been suggested to have blood-sugar-lowering effects,
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.
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 about this is currently limited and mixed
Conclusion:
Dill is rich in a variety of plant compounds that may have numerous benefits for health, including protection against heart disease and certain forms of cancer. Additionally, dill may help lower blood sugar levels, but more human studies are needed.