The Health Benefits of Dill

Dill (Anethum graveolens), or dill weed, is an easy-to-find and commonly used annual herb that is part of the celery (Apiaceae) family. Dill weed is native to the Mediterranean and southern Russia but can be grown in most parts of the world, including in North America.

The feathery green is often added to salads or soups, or used as a garnish. Some people also use dill to gain certain health benefits.

Health Benefits

Dill is packed with micronutrients that provide health benefits. For example, a 100-gram serving of dill boosts your vitamin A intake. Vitamin A is a fat-soluble vitamin that helps you to maintain healthy vision, skin, immune function, growth, and reproductive health. You'll also get a significant boost of vitamin C, an important antioxidant that helps your body to resist infection.

Research studies have suggested that dill may have an anti-diabetic effect, primarily due to its antioxidant benefits. Studies show that different extractions of dill from the seed and leaf, and its essential oil, can significantly reduce triglycerides, total cholesterol, low-density lipoprotein cholesterol, very-low-density lipoprotein cholesterol, and glucose levels, in diabetic models.

There are also some studies suggesting that dill may help you manage cholesterol. A study on dill supplementation showed significant improvement of LDL cholesterol, triglycerides, and total cholesterol levels but not HDL cholesterol.

Dill is also a good source of fiber, folate (important for cell division and production of DNA), calcium for healthy bones, riboflavin for cell function and development, manganese, and iron. However, the amount of dill you consume makes a difference. You might not consume a full 100-gram serving (that's about 2/3 cup). Many people use a much smaller amount and will get smaller doses of micronutrients.

Nutrition Facts

A 100-gram serving of fresh, raw garden dill provides about 43 calories. A serving of the herb also provides 3.5 grams of protein and just over 1 gram of fat. Two-thirds cup of dill also provides 7 grams of carbohydrate, and about 2 grams of fiber, according to the U.S. Department of Agriculture (USDA).

Vitamins in dill include vitamin A (7717 IU, or 154% of your daily recommended intake), vitamin C (85 mg, or 142% of your daily recommended intake), folate (about 38 percent of your recommended daily intake) and riboflavin (17% of your recommended intake). You'll also get small amounts of thiamin, niacin, vitamin B6, and pantothenic acid.

Minerals in dill include calcium (208 mg), iron (6.6 mg), magnesium (55 mg), phosphorus (66 mg), potassium (738 mg), manganese (1.3 mg), and small amounts of sodium, zinc, and copper.

Selection, Preparation, and Storage

You'll find dill in the produce section of most grocery stores all year long. When buying fresh dill, look for fresh, green feathery fronds that have been freshly cut. When you get it home, wrap it loosely in a paper towel, place it in a plastic bag and store in the refrigerator for a day or two.

You may also find dried dill in the spice section of your market. Dried dill lasts much longer than the fresh variety.

Dill has a fresh, grassy taste that some food experts describe as a combination of fennel, anise, and celery. Many people are familiar with the taste of dill pickles, which have a much more intense flavor that combines salt, vinegar, and dill. Dill, alone, has a more delicate taste.

Possible Side Effects

According to researchers, dill is generally safe, but in rare situations, it may lead to allergic reactions, vomiting, diarrhea, oral pruritus, urticaria tongue, and throat swelling. People who are allergic to carrots may experience an allergic reaction to dill.

There are certain situations when you may want to be careful about using dill as a medicine. It is not recommended that you use dill as a medicine during pregnancy or breastfeeding. Using dill on your skin may cause irritation, and drinking dill juice may make you more sensitive to the sun.

Lastly, people with diabetes, who are taking lithium, and those undergoing surgery within two weeks should talk to their healthcare provider before using dill as a medicine.

Common Questions

Below are answers to questions about dill:

Can I freeze dill?

Like most herbs, dill can be frozen, although the texture may change slightly when you freeze it. Cooks use a variety of methods. The easiest way is to wash and dry the dill, then flash freeze it (lay it on a paper towel in the freezer for an hour). Place the frozen fronds in an airtight bag and put it back in the freezer until you are ready to use it. You can also can chop dill, add a few drops of water and put into ice cube trays. Then pop out the cubes when you're cooking.

What is a suitable dill substitute in recipes?

Tarragon and fennel are the most common substitutes for fresh dill in recipes. Remember, you can also keep dried dill on hand if you can't get fresh dill. However, you'll use less of the dried variety because the flavor is more intense.

Are dill weed and dill seed the same thing?

No. They come from the same plant, but dill weed is the fresh leafy fronds that provide a light fresh flavor. Dill seed provides a stronger flavor similar to caraway. Dill seed is considered to be more pungent.