Dill: Nutrition Facts and Health Benefits

Dill Nutrition Facts

Dill (Anethum graveolens) is more than just a fragrant herb used in pickles and salads—it's a nutritional powerhouse with a rich history in both culinary and medicinal traditions. From its feathery leaves to its aromatic seeds, every part of the dill plant is packed with nutrients, phytochemicals, and essential oils that contribute to a balanced diet and overall well-being. Let’s explore what makes dill such a standout in your spice rack and on your plate.

Table 1: Dill Nutritional Components and Variability

Essential Nutrients in Dill

Dill is rich in a spectrum of nutrients that can support your daily intake needs. Its leaves, often used fresh, contain a significant amount of dry matter, chlorophylls, and carotenoids—important for eye health and immune function. The mineral content in dill is particularly impressive, with high levels of potassium and calcium, which contribute to healthy muscle and bone function. Notably, dill leaves are also a source of magnesium and phosphorus, though these are typically at stable levels across different cultivars 1.

Dill seeds, often used in spice blends and pickling, are nutritional standouts as well. They contain more protein (≥15%) and fat (≥8%) than the leaves, along with a rich supply of phosphorus, making them a dense source of energy and essential nutrients 2.

Phytochemicals and Antioxidants

Dill’s vibrant color and aroma are the result of its abundant phytochemicals, including flavonoids and phenolics. These compounds have antioxidant properties that help neutralize free radicals in the body, contributing to overall health and protection against cellular damage 6.

• Chlorophylls and Carotenoids: These plant pigments not only provide dill with its characteristic green hue but also offer antioxidant benefits.
• Total Phenolics & Flavonoids: Both are boosted by elevated CO₂ conditions during growth, which has been shown to enhance dill’s nutritional profile even further 6.

Essential Oils and Bioactive Compounds

Dill’s aroma comes from its essential oils, a complex mix of volatile compounds such as carvone, limonene, and myristicin. These not only impart flavor but also possess biological activities:

• Carvone: Predominates in dill seeds and is responsible for much of the characteristic scent and taste 2 3.
• Limonene, Dill Ether, Myristicin: Found mainly in the leaves/herb, these contribute to both flavor and the plant's medicinal properties 2 3.

Impact of Growth Conditions and Genotype

Not all dill is created equal. The concentration of nutrients and phytochemicals can vary greatly depending on the dill’s genotype and the conditions in which it is grown. For example, certain cultivars like ‘Moravan’ have higher levels of carotenoids and potassium, while others like ‘Szmaragd’ have lower nitrate content—making them preferable for those monitoring nitrate intake 1.

Additionally, environmental factors, such as elevated CO₂ during cultivation, can enhance the levels of vitamins, flavonoids, and antioxidant activity in dill 6.

Dill Health Benefits

Beyond its flavor, dill offers a diverse array of health benefits rooted in both traditional medicine and modern research. Whether you consume it as a culinary herb, a supplement, or a tea, dill’s unique combination of nutrients and bioactive compounds supports multiple aspects of health.

Table 2: Evidence-Based Health Benefits of Dill

Antioxidant and Anti-inflammatory Effects

Dill’s high content of flavonoids, phenolics, and carotenoids translates into strong antioxidant activity. Studies have shown its extracts can scavenge free radicals and reduce oxidative stress markers in both animal models and humans 1 4 5 6. This not only helps prevent cellular aging but also reduces inflammation—a key factor in chronic disease development.

• Human studies: Supplementation with dill powder led to a significant increase in total antioxidant capacity and a decrease in malondialdehyde, a marker of oxidative stress 5.
• Plant studies: Enhanced antioxidant activity is observed in dill grown under elevated CO₂ 6.

Blood Sugar and Metabolic Health

Dill has demonstrated notable effects on glycemic control. Aqueous extracts of dill have been shown to lower blood glucose levels and reduce the formation of advanced glycation end-products (AGEs), which are linked to diabetic complications 4.

• In a human clinical trial, daily supplementation with dill powder in patients with type 2 diabetes significantly reduced fasting blood sugar, insulin resistance, and improved lipid profiles 5.
• Animal studies confirm that dill extract can help control blood glucose and prevent diabetes-related damage 4.

Cholesterol and Heart Health

Dill’s effects extend to cardiovascular health. Regular intake of dill supplements in clinical settings has been associated with:

• Decreased total and LDL cholesterol levels (the “bad” cholesterol)
• Increased HDL cholesterol (the “good” cholesterol)
• Reduced markers of inflammation (e.g., C-reactive protein)

These changes collectively support heart health and may help lower the risk of cardiovascular disease 5.

Digestive Health

For centuries, dill has been used as a carminative (relieves gas), stomachic (promotes digestion), and diuretic in traditional medicine systems like Ayurveda 3. Modern evidence supports its benefit for gastrointestinal function, with clinical trials noting reduced frequency of colonic motility disorders (e.g., constipation or irregular bowel movements) among those taking dill supplements 5.

Anticancer and Antimicrobial Properties

Emerging research suggests that dill may have anticancer potential, particularly against liver cancer cells. Laboratory studies have shown that specific extracts of dill seeds can:

• Induce apoptosis (programmed cell death) in cancer cell lines
• Cause cell cycle arrest, inhibiting cancer cell proliferation 7

Furthermore, dill’s essential oils possess antimicrobial properties that may help inhibit the growth of certain bacteria and protozoa—offering both food-preserving and health-promoting benefits 6.

Additional Health Applications

• Antiglycation Effects: By reducing the formation of AGEs, dill offers a protective effect against the complications of diabetes, such as vascular and neurological damage 4.
• Traditional Uses: Dill continues to be valued in folk and Ayurvedic medicine for its soothing effect on the digestive system and as a mild diuretic 3.

Conclusion

Dill is much more than a culinary afterthought—it's a nutrient-rich herb with a compelling range of health-promoting properties. Here’s a quick recap of why dill deserves a place in your kitchen and your health routine:

• Rich in vitamins, minerals, and beneficial phytochemicals—especially carotenoids, potassium, calcium, and essential oils 1 2 6.
• Excellent source of antioxidants that help fight free radicals and reduce oxidative stress 1 4 5 6.
• Supports metabolic health—improves blood sugar control, cholesterol levels, and reduces inflammation in clinical settings 4 5.
• Aids digestion and supports gut health, as validated by both tradition and modern research 3 5.
• Shows promise in anticancer and antimicrobial research, with laboratory evidence of cell-protective effects 6 7.
• Nutritional and phytochemical content varies with genotype and growth conditions, but remains robust across cultivars 1 6.
• Easy to incorporate into meals—fresh, dried, or as a supplement.

Dill is a true example of how traditional herbs continue to deliver modern health benefits. Whether sprinkled on your salad or brewed as a tea, this modest herb packs a powerful punch for your health and palate.