Dill

Health Benefits of Dill.

  • Dill weed contains numerous plant derived chemical compounds that are known to have been anti-oxidant, disease preventing, and health promoting properties.
  • This popular herb contains no cholesterol and is very low in calories. Nonetheless, it holds many anti-oxidants, vitamins like niacin, pyridoxine, etc., and dietary fibers, which help in controlling blood cholesterol levels.
  • Dill leaves (sprigs) and seeds carry many essential volatile oils such as d-carvone, dillapiol, DHC, eugenol, limonene, terpinene and myristicin.
  • The essential oil, Eugenol in the dill has been in therapeutic usage as local-anesthetic and anti-septic. Eugenol has also been found to reduce blood sugar levels in diabetics. (Further detailed studies, however, are required to establish its role.)
  • Dill oil, extracted from dill seeds has anti-spasmodic, carminative, digestive, disinfectant, galactagogue (helps breast milk secretion), and sedative properties.
  • It is also rich in many vital vitamins, including folic acid, riboflavin, niacin, vitamin A, ß-carotene, vitamin-C that is essential for optimum metabolism inside the human body.
  • Vitamin-A, and beta carotene are natural flavonoid antioxidants. 100 g of dill weed sprigs provide 7718 IU or 257% of recommended-daily levels of this vitamin. Vitamin A is also required for maintaining healthy mucus membranes and skin, and is essential for good vision. Consumption of natural foods rich in flavonoids helps the human body to protect itself from lung and oral cavity cancers.
  • Fresh dill herb is an excellent source of antioxidant vitamin, vitamin-C. 100 g contain about 85 mg or 140% of vitamin C. Vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
  • Dill weed is a good source of minerals like copper, potassium, calcium, manganese, iron, and magnesium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Dill herb has all the characters to consider it has one of the most valuable functional foods. 100 g of dill weed provides only 43 calories, but its phyto-nutrients profile is no less than any other high-calorie food source; be it nuts, pulses, cereals, or meat group.

100 g fo this herb provides (%of RDA per 100 g):

37.5% of folates (vitamin B11),
14% of vitamin B-6 (pyridoxine),
23% of riboflavin (vitamin B-2),
140% of vitamin-C,
257% of vitamin-A,
21% of calcium,
82% of iron and
55% of manganese.
(Note: RDA- Recommended daily allowance)

 

See the table below for in depth analysis of nutrients:
Dill, (Anethum graveolens) Fresh,
Nutrient value per 100 g.(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 43 Kcal 2%
Carbohydrates 7 g 5.5%
Protein 3.46 g 6%
Total Fat 1.12 g 4.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.10 g 5.5%
Vitamins
Folates 150 µg 37.5%
Niacin 1.570 mg 11%
Pantothenic acid 0.397 mg 8%
Pyridoxine 0.185 mg 14%
Riboflavin 0.296 mg 23%
Thiamin 0.058 mg 5%
Vitamin A 7718 IU 257%
Vitamin C 85 mg 140%
Electrolytes
Sodium 61 mg 4%
Potassium 738 mg 16%
Minerals
Calcium 208 mg 21%
Copper 0.146 mg 16%
Iron 6.59 mg 82%
Magnesium 55 mg 14%
Manganese 1.264 mg 55%
Phosphorus 66 mg 9.5%
Zinc 0.91 mg 8%