Dill, scientifically known as Anethum graveolens, s a plant belonging to the celery family (Apiaceae) that can grow up to 40–60 cm in height.It has slender stems and alternate and finely divided, softly delicate leaves around 10–20 cm long. Leaf divisions are 1–2 mm broad, slightly broader than the similar leaves of fennel, which are a thread like, but harder in texture. The flowers are white to yellow.The seeds are 4–5 mm long and 1 mm thick, and straight to slightly curved with a longitudinally ridged surface.
The health benefits of dill include its ability to boost digestion, as well as provide relief from insomnia, hiccups, diarrhea, dysentery, menstrual disorders, respiratory disorders, and various types of cancers. It is also good for oral care and can be a powerful boost for your immune system. It can also protect you from bone degradation. It is also an anti-inflammatory substance, which means that it can protect you against arthritis.
The health benefits of dill are derived from its organic compounds, vitamins, and minerals. These include powerful monoterpenes like limonene, carvone, and anethofuran, as well as flavonoids like vicenin and kaempferol. As for vitamins and minerals, it has a significant amount of vitamin A and C, as well as trace amounts of folate, iron, and manganese.
Nutrition Value of Dill
Amount Per 100 grams
- Calories 305
- Total Fat 15 g – 23% RDA
- Cholesterol 0 mg
- Sodium 20 mg
- Potassium 1,186 mg – 33% RDA
- Total Carbohydrate 55 g – 18% RDA
- Dietary fiber 21 g – 84% RDA
- Protein 16 g – 32% RDA
- Vitamin A 1% RDA
- Vitamin C 35% RDA
- Calcium 151% RDA
- Iron 90% RDA
- Vitamin B-6 15% RDA
- Magnesium 64% RDA
10 Nutrition Health Benefits of Dill
1.Aids in Digestion
The essential oil in dill stimulates and activates the secretion of bile and digestive juices. These oils also stimulate peristaltic motion of the intestine, easing the passage of bowel movements and relieving constipation.
2. Aids with Sleep
The flavonoids and vitamin-B complex present in dills essential oils, activate the secretion of certain enzymes and hormones which have calming and hypnotic effects, thereby helping people get a good night’s sleep.
Nutrition Health Benefits of Dill
3. Strengthens Bones
Dill contains calcium which is essential in strengthens bones by protecting from bone loss and the loss of bone mineral density which helps prevent osteoporosis.
4. Boosts Immunity
Dill has long been associated with antimicrobial activity . It has been shown to prevent a number of microbial infections throughout the body as well as the infections that may result in open wounds or small cuts on the skin.
5. Oral Health
Dill seeds and leaves are good mouth and breath fresheners. Apart from that, the essential oils in it are germicidal, antioxidant, and disinfectant in nature. Due to these properties, they help end microbial infections in the mouth and their antioxidants minimize the damage caused by free radicals to gums and teeth as well.
6. Reduces Cancer Risk
Dill essential oil has monoterpenes which are chemopreventive, and since they are stimulating in nature, they activate the secretion of an enzyme called glutathione-S-transferase (the radical glutathione is an effective antioxidant) which is very effective in neutralizing carcinogens. It is particularly effective at neutralizing cyano- and benzo- derivatives and free radicals, thereby protecting the body from cancer. The other antioxidants in the essential oils of dill also contribute to cancer prevention.
7. Respiratory Health
Dill has kaempferol and certain other components of flavonoids and monoterpenes are anti-congestive and antihistaminic in nature. They help clear congestion in the respiratory system due to histamines, allergies or coughs.
8. Stimulates Menstruation
The flavonoids in the essential oil of dill are stimulating and emmenagogic in nature, which means that they stimulate the secretion of certain hormones that help maintain proper menstrual cycles in women.
9. Relieves Arthritis Pain
Dill has long been known as an anti-inflammatory herb, meaning that it helps reduce inflammation and the associated pain of diseases such as rheumatoid arthritis, gout, and arthritis. Dill has been used since ancient times for precisely this reason.
10. Calms Hiccups
Hiccups occur for various reasons, but primarily they occur due to trapped gas and its repeated upward movement through the food pipe. The second cause is due to certain allergies, hypersensitivity, hyperactivity, and nervous malfunctioning. Dill can help in these situations. As a carminative, it helps the expulsion of gases and also reduces gas formation; while as a sedative, dill helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.