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A Wealth of Nutrition in
a Bunch of Dill, What’s Inside?
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While often dismissed as a mere garnish or a flavoring for pickles, Dill (Anethum graveolens) is a powerhouse herb with an extraordinary nutritional profile. With its feathery green fronds and distinct, fresh aroma, this plant has been a staple in both culinary arts and traditional medicine for centuries.
Here is a deep dive into what is actually packed inside a small bunch of this vibrant herb.
Nutritional Profile,
Small in Size, Big on Impact
Despite being very low in calories, Dill is incredibly rich in essential vitamins and minerals. In approximately 100 grams of fresh dill, you can find:
- Vitamin C: Highly concentrated, playing a vital role in immune system support and skin health.
- Vitamin A: Essential for maintaining vision health and reproductive function.
- Manganese: A trace mineral that supports brain and nerve function.
- Iron: Helps in the transport of oxygen throughout the bloodstream.
- Magnesium: Important for bone health and muscle function.
Estimated Nutritional Content (per 100g)
| Nutrient | Amount (Approx.) | % Daily Value (DV) |
- Calories | 43 kcal | - |
- Fiber | 2.1 g | 8% |
- Vitamin C | 85 mg | 140% |
- Vitamin A | 7700 IU | 150% |
- Manganese | 1.3 mg | 60% |
- Iron | 6.6 mg | 37% |
Active Compounds and Antioxidants
The true magic of Dill lies in its antioxidant content. These plant compounds help the body combat free radicals and oxidative stress:
- Flavonoids: Linked to a reduced risk of heart disease and stroke.
- Terpenoids: The compounds responsible for Dill's signature scent, which also possess antimicrobial and anti-inflammatory properties.
- Vicinins: Specific types of flavonoids that help protect cells from oxidative damage.
Science-Backed Health Benefits
Thanks to its nutrient-dense profile, regularly incorporating Dill into your diet can offer several benefits:
- Blood Sugar Management: Some studies suggest that dill extracts may help regulate insulin levels.
- Heart Health: Its flavonoid content helps lower "bad" (LDL) cholesterol and improves overall vascular health.
- Digestive Aid: Traditionally, both dill seeds and leaves have been used to relieve bloating and other gastrointestinal issues.
- Antibacterial Properties: Essential oils found in Dill have proven effective against certain harmful bacteria, such as Staphylococcus aureus.
How to Enjoy Dill
To preserve its nutritional value, it is best to add fresh dill at the very end of the cooking process. Its aroma and vitamins are sensitive to prolonged heat. You can toss it into salads, mix it into yogurt-based sauces (like tzatziki), or use it as a garnish for grilled fish.
Data Sources & References
This article was compiled based on summaries from the following trusted medical and nutritional sources:
- USDA FoodData Central: Specific nutrient composition for Dill weed (fresh).
- Healthline: "Dill: Nutrition, Benefits, and Uses" (Medically reviewed).
- Journal of Tropical Medicine: Research regarding the pharmacological activities of Anethum graveolens.
- WebMD: Information on the anti-inflammatory effects and traditional uses of Dill.
ManfaatSayuran