Why Dill Is More Than Just a Garnish: The Health Benefits Behind the Herb
Dill, a herb widely used in Latvian cuisine, contains antioxidants and compounds that studies suggest may help lower cholesterol and blood sugar levels. Research also points to its potential role in easing certain types of pain.
Dill (Anethum graveolens) originates from northwestern Asia and the Mediterranean region and is now widely cultivated across Europe, the United States and beyond. It has a mildly citrusy flavor with a hint of licorice and has historically been used in Ayurvedic medicine. Researchers say most of dill's health benefits stem from its antioxidant and anti-inflammatory properties.
Five health benefits
Flavonoids, the main active compounds in dill, act as natural antioxidants that help protect cells from oxidative stress, potentially supporting immune function and cognitive health.
Several studies indicate dill may help lower total and "bad" cholesterol levels while raising "good" cholesterol, reducing the risk of cardiovascular disease.
Human studies have found that dill powder can lower blood glucose and insulin levels, supporting blood sugar regulation and potentially reducing the risk of diabetes-related complications.
One study found dill powder may act as an effective pain reliever for menstrual cramps, comparable to medications such as mefenamic acid.
A separate study of pregnant women found that those who drank dried dill seed tea experienced less anxiety during labor and a shorter labor duration compared to those given oxytocin.
Nutrition and use
Five sprigs of fresh dill provide roughly 8% of the daily recommended vitamin C intake, along with smaller amounts of vitamin A, manganese and iron. Dill can be added fresh or dried to salads, soups, sauces and marinades, though dried dill should be used at about a quarter of the amount called for with fresh dill. Fresh dill should be refrigerated, dried dill stored in a sealed container away from light, and dill also freezes well, retaining its flavor through the winter.
