Dill, a member of the celery and fennel family, has been used to season salmon, pickles, and sauces for centuries. Its medicinal properties have been known since ancient Egypt and today, whether fresh or dried, we can enjoy all of them: digestive, cardiovascular, and bone health.
An annual, aromatic herb that grows easily and adds character to fish, vegetables, and even some sandwiches. We are talking about dill. Originally from the Mediterranean, it reached northern Europe, Asia, and America to delight cooks who look out the window for its peculiar aroma and penetrating flavour (especially in its fresh version). Today we will trace its ancient journey and all those medicinal attributes that once came from superstition and are now endorsed by science.
What is dill
Dill ( Anethum graveolens ) is a herbaceous plant from the same family as celery and fennel. It has feathery leaves that are used as a condiment and oval seeds, hazelnut-colored and with a slightly pungent flavour, halfway between fresh and spicy, which are used as a digestive and a spice.
Growing dill requires only three conditions: warm weather, abundant irrigation, and good space between the seedlings. The ideal sowing season is spring and, as long as the above factors are met, it can be grown indoors or outdoors. Its average height is 50 centimeters, reaching a maximum height of one meter in some cases. Its flowers are yellow and umbelliferous, that is, they resemble an upside-down umbrella. The leaves are collected before flowering, to prevent them from developing a slightly bitter taste. The seeds, however, are taken after flowering, when the flowers have already withered.
Dill is widely used in Eastern Europe, where it is used to flavour pickles; in German cuisine, it is used to season potatoes and vegetables; in Scandinavian cuisine, it is used on fish; and in Greek cuisine, it is used in all kinds of soups and savoury dishes. An endless culinary offering derived from the long, ancient journeys of this aromatic herb.
Origin and history of dill
Dill has found many homes throughout history thanks to its ability to adapt and grow. In the hands of the Egyptians, it was used as a condiment and medicine and also revered. Or so it appears from the remains of dill found in the tomb of Pharaoh Amenhotep II from 1400 BC.
It was also part of the sales repertoire of the great merchants of history: Greeks and Romans. The Romans in particular found relief in this plant, which they used as a poultice for wounds and burns, and which also symbolised status and fortune among the wealthy classes. Its importance was such that even Charlemagne ordered the planting of dill, along with 100 other plants and herbs, in the royal gardens, crops that extended as far as present-day Germany. This decree contributed to the spread of dill throughout the Eastern Mediterranean and Europe. In this way, when the Empire fell, the Middle Ages in countries such as England recorded the testimony of the benefits of dill, using it as a protective bouquet and for good fortune.
Nutritional value of dill
Dill, which is widely used to season salmon, soups such as borsch, and many Greek dishes such as the famous tzatziki, provides in just one tablespoon (approximately 10 g) up to 27% of the recommended daily iron, 15% of calcium and 15% of magnesium. It is also rich in vitamins, with up to 80% of vitamin A (yes, yes, 80% in one tablespoon), 10% of vitamin B6 and 6% of vitamin E. All good reasons to add it to our daily diet with a balanced 36% of carbohydrates, 16% of protein and 15% of fiber.
- Energy: 292 kcal
- Carbohydrates: 42.2 g
- Fats: 4.4 g
- Protein: 19.9 g
- Fiber: 37.6 g
- Vitamin A: 5543 mcg
- Vitamin E: 9.27 mg
- Vitamin B1: 0.42 g
- Vitamin B6: 1.46 mg
- Iron: 48.8 mg
- Calcium: 1780 mg
- Magnesium: 450 mg
- Zinc: 3.3 mg
- Potassium: 3310 mg
- Phosphorus: 540 mh
Properties and benefits of dill
Dill is a well-known spice for its digestive properties and not so much for other notable benefits such as its ability to reduce anxiety, contribute to strong bones or prevent anemia. Below are 7 very good reasons to include dill in our dishes.
Dill to prevent anemia
Dill contains 27% iron in a single tablespoon and 6% vitamin E, which helps in the production of red blood cells. Thanks to the action of both, the use of dill helps prevent anemia, whether caused by a lack of iron or by the lower production of its vehicle, red blood cells.
Dill for strong bones
Calcium is an essential mineral for bone health. Magnesium is also very important, not so much for bone synthesis, but for maintaining high bone density. Dill is rich in both minerals and, as it is commonly used to season salmon, which is rich in vitamin D, we ensure the intake and correct absorption of calcium, a winning combination for preventing osteoporosis.
Dill to take care of your cardiovascular health
Both the consumption of seed extracts and dill leaves have been linked to the reduction of triglycerides, cholesterol, and blood sugar. All of these are factors related to the development of cardiovascular pathologies, so the consumption of dill helps us prevent them.
Dill to reduce anxiety
One of the most studied vitamins for its possible calming effect is vitamin B6. This vitamin, which also plays an important role in strengthening the immune system, seems to reduce neuronal excitation activity, thus alleviating anxiety. In a tablespoon of dill we find up to 10% of the recommended daily amount of vitamin B6, so studies suggest that its consumption could reduce and prevent anxiety and nervousness.
Dill to take care of your visual health
Thanks to its contribution of Vitamin A, dill contributes to taking care of our eye health. Vitamin A, which is involved in various physiological processes, is also known as retinol because it produces retinal pigments. These pigments are of great importance for vision when the light is dim.
Dill to prevent aging
Dill contains good amounts of vitamin E. This fat-soluble vitamin has a communication function between cells and also acts as an antioxidant, reducing the amount of free radicals. In this way, it promotes a longer and more efficient life for our cells and tissues.
Dill to take care of your digestive system
Dill seed extracts have shown protective action on the digestive mucosa. Studies with mice showed a decrease in stomach acidity with oral administration of the extract. Dill also exhibited some protective activity against Helicobacter pylori. It makes sense that historically, dill seeds have been taken at the end of meals as a digestive for its ability to reduce stomach pain, indigestion, and even flatulence.
Contraindications of dill
Dill is a very safe spice and has historically been used for its medicinal benefits. In very rare cases, it causes allergic reactions that include swelling, hives, and in more extreme cases, vomiting and diarrhea. On the other hand, the influence of dill on pregnant women, whether it is the seeds or the extract, is still being investigated, so it is important to consult a doctor before taking it in these circumstances.
How to use dill in cooking
The citrusy touch of dill makes it the ideal seasoning for fish and meat. One of the most famous preparations is gravlax salmon, which is marinated in dill.
Greek cuisine uses dill leaves to make delicious Kolokithokeftedes, zucchini croquettes, and to delight us with one of the juiciest and most refreshing sauces there is, tzatziki sauce, ideal to accompany pita bread. In winter, this aromatic herb comforts us by adding contrast to avgolemono, a Greek soup made with egg, chicken, and rice.
In the north, in Germany, it is used to make Kartoffelsalat or potato salad, as well as in cucumber salad, and in Eastern Europe, it is used as a finishing touch to such a historic specialty as borsch, beetroot soup served with sour cream. The seeds also made their way into Nordic baking, and its leaves continued to travel around the world to find their way into Mexican corn soup and the American Po’boy sandwich, which, with battered prawns, seems to take us to Asia, although in reality, it speaks to Louisiana in the time of the Great Depression and the use of Tabasco, mayonnaise and dill as synonyms for a succulent bite. Clearly, dill is versatile and the only question it leaves open is: dried or fresh?
Difference between dried and fresh dill
Dill can be purchased dried or fresh, and although both options can be useful, we must highlight the penetrating aroma of fresh dill and its suitability for soups and fish. Dried dill retains its nutritional properties, is easy to store, and could come to our rescue in the middle of making a sauce.
How to preserve dill
One of the reasons we use dried dill is because it lasts so long. However, we have three ideal options for preserving dill that we buy fresh. The best, if space permits, is to keep the bunch fresh in a container with water. If this is not possible, loosely wrapping it in a plastic bag and storing it in the refrigerator also extends its shelf life. And if we want an intermediate step between freshness and the possibility of using it after months, we can make our own dill cubes by chopping the leaves and covering them with water in an ice cube tray.