Dill (anethum graveolens) is an herb in the same family as parsley. It is native to Mediterranean countries and southeastern Europe, although it's cultivated and consumed worldwide, including in North America.
Dill has a sharp, tangy taste and is popularly used as a spice and for medicinal purposes. Dill is touted for health benefits, including reducing inflammation, insulin, and cholesterol levels and helping boost the immune system.
This article discusses dill's nutritional value, beneficial compounds, health benefits, cultural uses, and who should avoid eating this herb.
Dill Spice: What's Edible?
All parts of the dill plant are edible, including its seeds, leaves, and seed in the umbel (flower head). The plant’s leaves, commonly called “dill weed,” can be used fresh or dried as an ingredient or garnish in dishes. Dill is popular for pickling vegetables and as a flavor in many food products such as processed meat, cheese, and bread.
Takeaway
Dill leaves have a sweet taste with licorice notes, while dill seeds are bitter with a flavor similar to that of anise or caraway seeds.
Dill Nutrition Facts and Compounds
The nutritional value of dill weed and dill seed differ. One gram (5 sprigs) of dill weed has:
- Calories: 0.43 calories
- Carbohydrate: 0.07 grams (g)
- Protein: 0.035 g
- Fat: 0. 011 g
- Fiber: 0.021 g
- Calcium: 2.08 milligrams (mg)
- Iron: 0.066 mg
- Magnesium: 0.55 mg
- Phosphorus: 0.66 mg
- Potassium: 7.38 mg
- Vitamin C: 0.85 mg
- Vitamin A: 3.86 micrograms (mcg)
- Folate: 1.5 mcg
One tablespoon (6.6 grams) of dill seed contains:
- Calories: 20
- Carbohydrate: 3.64 g
- Protein: 3.51 g
- Fat: 0.957 g
- Fiber: 1.39 g
- Calcium: 100 mg
- Iron: 1.08 mg
- Magnesium: 16.9 mg
- Phosphorus: 18.3 mg
- Potassium: 78.5 mg
- Vitamin C: 1.39 mg
- Vitamin A: 0.198 mcg
- Folate: 0.66 mcg
Dill Compounds
Dill contains plant compounds with known health benefits. They include:
- D-Limonene: Dill oil contains d-Limonene, a compound with antibacterial and anti-inflammatory activity that helps dissolve cholesterol. D-Limonene may relieve gastric upset and is commonly used in traditional medicine. It may also inhibit tumor growth in certain cancers, including pancreatic, stomach, colon, skin, and liver.
- Tannins: Dill contains tannins, which have antioxidant, antimicrobial, anti-cancer, and cardioprotective properties.
- Flavonoids: Flavonoids help boost the immune system. Two flavonoids in dill seed, quercetin, and isorhamnetin, have antioxidant activity that might counteract damaging free radicals and help prevent peptic ulcers.
- Carvone: Dill is a source of carvone, a plant compound with antioxidant, antimicrobial, antispasmodic, and anti-inflammatory properties. Carvone also has positive effects on the nervous system and liver metabolism.
Benefits of Spicing Food With Dill
In addition to the flavor benefits of spicing food with dill, the nutrients in dill also offer various health benefits. The plant compounds in dill have been shown to help improve insulin resistance, cholesterol levels, antioxidant levels, and some gastrointestinal symptoms.
Dill contains vitamin C, an antioxidant that fights damaging free radicals that can prevent the immune system from working well. It also helps boost white blood cells that fight infections.
Dill is also a good source of vitamin A, which is important for vision, the immune system, reproductive health, and growth and development.
Magnesium is a mineral found in dill that helps the body regulate muscle and nerve function, blood sugar, blood pressure, and more. Dill also contains iron, which the body needs to make hemoglobin, a protein in red blood cells that carries oxygen.
Cultural Significance and Uses
Dill is a traditional ingredient in foods in various European and Asian countries. Dill is a staple in Russia, Poland, and Ukraine, where it is popularly used in borsch beet soup and Siberian dumplings. In Scandinavia, dill is popularly used to make bread, Danish meatballs with dill sauce, and pickled salmon, the national dish of Sweden and Norway. Dill is a signature spice in many Greek dishes, including tzatziki and spanakopita.
In India, dill has been used since ancient times both as a food seasoning and in Ayurvedic medicine. One of the most popular uses is as an ingredient in gripe water, a remedy often given to relieve colic in infants. Dill is also used in Ayurvedic medicine to:
- Relieve gas
- Aid digestion
- Improve bad breath
Should Anyone Avoid Dill?
Dill is widely considered safe, although rare allergic reactions can occur. Some reports indicate that routinely using gripe water in infants can delay breastfeeding and increase the risk of infection, allergies, and GI upset.
Summary
Dill is an herb used worldwide and valued for its flavor and medicinal properties. Dill is a staple in various traditional dishes, particularly in Russia and Europe.
The herb contains beneficial nutrients, including vitamins A and C, magnesium, and plant compounds such as d-Limonene and flavonoids. It is also used in Ayurvedic medicine to aid digestion and as an ingredient in gripe water. Most people can safely eat dill, although pregnant or breastfeeding women are recommended to avoid consuming it.
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