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All You Need to Know About Dill

Dill (Anethum graveolens) is an herb that’s found throughout European and Asian cuisines.

Also called dill weed, the plant has slender stems with alternating soft leaves and brown, flat, oval seeds. While the leaves have a sweet, grassy flavor, dill seeds are more aromatic, with a slight citrus flavor that’s similar to caraway seeds.

Nutritional profile 

One cup (9 grams) of fresh dill sprigs provides approximately :

  • Calories: 4
  • Vitamin C: 8% of the Daily Value (DV)
  • Manganese: 5% of the DV
  • Vitamin A: 4% of the DV
  • Folate: 3% of the DV
  • Iron: 3% of the DV

Fresh dill is very low in calories, yet a surprisingly good source of several essential vitamins and minerals, including vitamin C, manganese, and vitamin A.

Vitamin A is an essential nutrient that is important for maintaining vision and supporting a healthy immune system. It also plays a role in male and female reproduction

Similarly, vitamin C is vital for your immune system and helps with bone formation, wound healing, and metabolism .

Additionally, it has been shown to be a potent antioxidant that helps protect your cells against damage caused by unstable molecules known as free radicals .

Dill is also a good source of, While needed in very small amounts, it is an essential mineral that supports normal functioning of your brain, nervous system, and metabolism of sugar and fat .

Furthermore, fresh dill provides 1–2% of the DV for calcium, copper, magnesium, potassium, riboflavin, and zinc .

Potential benefits of dill 

With its name derived from the Old Norse word “dilla,” which means to soothe, dill has been used since ancient times to treat colic in infants and digestive diseases, as well as to help with breastfeeding.

Rich in antioxidants

Antioxidants are naturally occurring compounds that help protect cells against damage caused by unstable molecules known as free radicals .

May benefit heart health

Heart disease is the leading cause of death worldwide. However, the World Health Organization estimates that nearly 75% of heart disease cases could be prevented by reducing risk factors like poor diet, smoking, and lack of exercise.

May help lower blood sugar levels

Having chronically high blood sugar levels is concerning as they can increase your risk of conditions like insulin resistance, metabolic syndrome, and type 2 diabetes.

May have anticancer properties

Monoterpenes are a class of terpenes, which are naturally occurring plant compounds that are linked to anticancer, antiviral, antifungal, and anti-inflammatory properties .

They’re commonly found in essential oils of plants like dill and have been associated with anticancer properties .

Other potential benefits

  • Bone health. Dill contains calcium, magnesium, and phosphorus — all of which are important for .
  • Menstrual cramps. Essential oils in dill may help relieve pain from cramps during your period. However, research is currently limited and mixed .

How to store dill 

To store fresh dill, you first want to lightly spritz the leaves with fresh water, wrap the sprigs loosely in a paper towel, and then place them in a zip-top plastic bag.

Store the dill in the drawer of your fridge for up to 1 week. For longer storage, you can also freeze fresh dill by rinsing and then placing the sprigs in a single layer on a cookie sheet in the freezer.

Once frozen, transfer the sprigs to a freezer-safe bag and return to the freezer for up to 6 months for best flavor.

Frozen dill can be used in cooking without thawing first. Dried dill and dill seeds should be stored in an airtight container in a cool, dark place for 6 months to 1 year .

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