benefits of dill
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Nutrition Facts, Uses, And Health Benefits of Dill (Sowa)

Dill is a versatile herb commonly used in European and Asian cuisines. Both the leaves (referred to as dill weed) and the seeds of the plant are utilized in cooking. The slender stems of the plant bear soft, feathery leaves, and the seeds are flat, oval, and brown.

Dill weed has a sweet and grassy flavor, adding a refreshing quality to dishes. It’s often used to flavor salads, sauces, soups, and pickles. Dill seeds, on the other hand, are more aromatic and possess a slightly citrusy taste reminiscent of caraway seeds. These seeds are commonly used in pickling and spice blends.

In addition to culinary uses, dill has been used in ayurvedic medicines. It contains vitamins, minerals, and antioxidants, and some studies suggest it may have anti-inflammatory and antimicrobial properties. and also widely used as a yields essential oil. (study)

Overall, dill is a popular and flavorful herb that enhances the taste of a variety of dishes in different culinary traditions.

Keep reading to find out what (Dill) sowa is and whether I’d recommend it to others.

Nutritional Value of Dill (Sowa)

According to USDA data. A 100-gram serving of fresh, raw garden dill provides about 43 calories, 3.5 grams of protein, and 1 gram of fat.

Vitamin A: Dill does contain vitamin A, but the amount is not typically very high. A Vitamin is essential for vision, immune function, and skin health.

Vitamin C: Dill contains vitamin C, an antioxidant that supports the immune system, helps in the absorption of iron, and promotes healthy skin.

Folate (B9): Dill does contain folate, which is important for DNA synthesis and repair. Adequate folate intake is particularly crucial during pregnancy.

Riboflavin (B2): Dill contains riboflavin, a B-vitamin involved in energy production and the metabolism of fats, drugs, and steroids.

Fat-Soluble Vitamins: Dill may contain some fat-soluble vitamins like vitamin E and vitamin K. These vitamins play various roles, including antioxidant functions (vitamin E) and blood clotting regulation (vitamin K).

According to a study, dill contains numerous Minerals such as calcium, iron, magnesium, phosphorus, potassium, manganese, and small amounts of sodium, zinc, and copper. Dill spices contain a good amount of monoterpenes such as limonene, carvone. (study)

While these nutrients are present in dill, keep in mind that the amounts might not be as high as in some other food sources. To ensure a well-rounded intake of essential nutrients, it’s advisable to include a variety of fruits, vegetables, and other food sources in your diet.

Uses for dill 

Dill is a versatile and flavorful herb that can enhance the taste of various dishes. Here are some ways you can easily add dill to your food:

Fresh Dill in Salads: Add fresh dill leaves to your salads for a burst of flavor. It pairs well with cucumber, tomatoes, and olives.

Garnish for Soups: Sprinkle chopped fresh dill on top of soups, such as potato soup, tomato soup, just before serving.

In Sauces and Dressings: Mix chopped dill into sauces and dressings for pasta, seafood, or salads. It adds a fresh and aromatic element to the dish.

Dill Pickles: Dill is a key ingredient in making dill pickles. You can use fresh dill heads or dill seeds to infuse your pickles with that distinct dill flavor.

Flavoring for Vegetables: Toss roasted or steamed vegetables with a bit of chopped dill for added flavor. It works well with carrots, green beans, and asparagus.

Dill Butter: Make a compound butter by mixing finely chopped dill with softened butter. This can be used as a flavorful spread or to top grilled meats and vegetables.

Dill Rice or Pilaf: Add chopped dill to rice or pilaf for a fragrant and tasty side dish.

Dill Yogurt Sauce: Mix chopped dill into plain yogurt along with a pinch of salt and pepper to create a refreshing sauce.

Breads and Rolls: Incorporate dried dill into bread or roll recipes for a subtle herby flavor.

Health Benefits of Dill 

Dill is an herb, which is a great way to add extra gustation without any calories and fat to any meal. Huh. Due to the low amount of calories and fat in it, it is considered very healthy in terms of health.

Anti-cancer Properties

Dill, specifically its component d-limonene, may have potential anticancer properties. D-limonene is a compound found in the essential oil of certain plants, including dill.

D-limonene has been studied for its potential anticancer effects in preclinical and animal studies. Some research suggested that it might exhibit anti-tumor properties in various types of cancer, but the results were not consistent across all studies, and more research was needed to establish its effectiveness in humans.

Immunity Booster

This medicinal plant has antimicrobial properties. It helps to prevent infection in internal organs as well as external injuries, wounds and cuts etc. Its nutritional elements are helpful in strengthening the immune system in your body.

Bone health

Dill is a herb that contains several essential nutrients, including calcium, magnesium, and phosphorus, all of which play important roles in bone health. These minerals are crucial for maintaining strong and healthy bones.

Calcium: Calcium is a key mineral for bone health, as it is a major component of bone tissue. Adequate calcium intake is essential for building and maintaining strong bones and teeth. It also plays a role in muscle function, nerve transmission, and blood clotting.

Magnesium: Magnesium is involved in bone formation and helps regulate calcium levels in the body. I

Phosphorus: Phosphorus is another mineral that is vital for bone health. It works in conjunction with calcium to form hydroxyapatite, a major component of bone.

Rich in antioxidants

Antioxidants are compounds that help neutralize or prevent the harmful effects of molecules called free radicals in the body. Free radicals are unstable molecules that can cause cellular damage by reacting with other molecules, including DNA, proteins, and lipids. This damage is known as oxidative stress and has been linked to various chronic diseases, including cancer and cardiovascular diseases.

A diet rich in antioxidants is generally associated with good health and a reduced risk of chronic diseases.

Menstrual Cramps

The use of essential oils in dill for relieving pain from menstrual cramps. Essential oils, including those derived from dill, are concentrated extracts from plants and may contain compounds with potential therapeutic properties. (study)

Calming Effects

Dill has a mild calming effect, which may help soothe the digestive system. This calming property may be beneficial in addressing mild digestive discomfort or nervous stomach.


Most studies looking at the benefits of dill use dill extract. Therefore, it is unclear whether dietary use of fresh or dried dill would have the same effect.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional