Top 10 science backed health benefits of Dill (Anethum graveolens)

Dill, scientifically known as Anethum graveolens, is more than just a flavorful herb used in culinary dishes. This versatile plant, native to the Mediterranean and parts of Russia, has been revered for its medicinal properties for centuries. Modern science has begun to validate many of these traditional uses, revealing a host of health benefits. From managing diabetes and improving heart health to boosting digestion and enhancing bone strength, the science-backed health benefits of dill are extensive and impressive. In this article, we delve into the top 10 health benefits of dill, supported by scientific research, to highlight why this herb deserves a place in your diet.

What is Dill?

Dill is a culinary herb belonging to the Apiaceae family, native to southwest Asia and the Mediterranean region, and widely cultivated across Asia, Africa, Europe, Southern Russia, and the United States. It is commonly used in various culinary applications, including flavoring pickles, processed meats, cheeses, and breads, and as a perfume agent in detergents, soaps, fragrances, cosmetics, and mouthwashes. Dill has a long history of use in traditional medicine for relieving pain, indigestion, and anxiety, dating back to ancient China, Greece, and the Roman Empire. Recent studies have explored its potential health benefits, such as reducing the duration of labor, enhancing growth performance and immune responses in juvenile common carp, and exhibiting anticancer properties by inducing apoptosis and cell cycle arrest in HepG2 cell lines. Additionally, dill has been found to contain insecticidal components that synergize with synthetic insecticides, and its essential oil has shown potential in inducing apoptosis in Candida albicans. However, it is important to note that dill can also cause allergic reactions, including anaphylaxis, in some individuals.

Importance of understanding the health benefits of herbs and spices

Understanding the health benefits of herbs and spices is crucial for several reasons. Firstly, these natural ingredients have been used for centuries in traditional medicine practices, indicating their potential therapeutic properties.   Modern scientific research has begun to validate many of these traditional uses, revealing a host of health benefits associated with various herbs and spices.    From managing chronic conditions like diabetes and inflammation to boosting digestion and cognitive function, herbs and spices offer a wealth of bioactive compounds that can positively impact our well-being.      Additionally, incorporating herbs and spices into our diets can help reduce our reliance on less desirable ingredients like salt, sugar, and unhealthy fats, making them valuable allies in promoting a balanced and flavorful diet.  By understanding the specific health benefits of different herbs and spices, we can make informed choices and harness their potential to support our overall health and wellness.

Nutritional Profile of Dill: A Powerhouse of Vitamins and Minerals

While it may be primarily used for its culinary applications, dill is also a treasure trove of essential vitamins and minerals that offer numerous health benefits. Let’s delve into the impressive nutritional profile of this versatile herb.

• Vitamin A: Fresh dill is an excellent source of vitamin A, providing a whopping 257% of the recommended daily value (DV) in just 100 grams. Vitamin A is crucial for maintaining healthy vision, supporting immune function, and promoting cell growth and development.
• Vitamin C: Dill is a rich source of vitamin C, offering 140% of the DV per 100 grams. This powerful antioxidant plays a vital role in boosting the immune system, promoting wound healing, and supporting collagen production for healthy skin and bones.
• Folate (Vitamin B9): With 37.5% of the DV per 100 grams, dill is an excellent source of folate, a B vitamin essential for cell growth, DNA synthesis, and red blood cell formation.
• Iron: Dill is an impressive source of iron, providing 82% of the DV per 100 grams. Iron is crucial for the formation of hemoglobin, which carries oxygen throughout the body, and plays a role in energy production.
• Manganese: With 55% of the DV per 100 grams, dill is an excellent source of manganese, a mineral that supports bone health, metabolism, and antioxidant defense mechanisms.
• Calcium: Dill provides 21% of the DV for calcium per 100 grams, making it a valuable addition to a diet aimed at promoting strong bones and teeth.
• Potassium: This herb is a good source of potassium, offering 16% of the DV per 100 grams. Potassium is essential for maintaining healthy blood pressure levels and supporting muscle and nerve function.

Top 10 science backed health benefits of Dill (Anethum graveolens)

1. Possess cancer-fighting abilities

Dill contains various bioactive compounds, such as flavonoids and monoterpenes, which exhibit strong antioxidant and anticancer properties. Dill has the ability to induce apoptosis (programmed cell death) and cell cycle arrest in cancer cells, including breast, lung, and cervical carcinoma cell lines. The essential oil of dill has been found to trigger oxidative stress in cancer cells, leading to increased reactive oxygen species (ROS) production and activation of caspase-dependent pathways, which are crucial for apoptosis. Additionally, compounds extracted from dill seeds have been synthesized into novel agents that inhibit tumor cell growth by disrupting tubulin dynamics, a critical process in cell division.

What Research Says?

• Study shows that dill can stop the growth of liver cancer cells. The dill seed extract, known as EAFD, can slow down the spread of HepG2 cells. This effect depends on how much and how long you treat the cells with EAFD. Treatment with EAFD causes big changes in the cells. These include damage to the cell wall, the nucleus getting dense, and the cell shrinking. These signs suggest that the cells are going through apoptosis, which is a form of cell death. Also, EAFD stops the cells from multiplying at a specific phase and triggers certain proteins that help with apoptosis.
• The essential oil from Anethum graveolens (AG-EO) has been looked at for its cancer-fighting traits. Study using GC-MS showed that AG-EO has active parts like carvone and dillapole. It was toxic to HepG2 cells, making fewer of them survive as the amount increased. The oil stopped the cells from completing their growth cycle and caused them to self-destruct. This shows it might be a good treatment for liver cancer.
• Dill seed extract can fight the growth of breast cancer cells. The dill seeds’ hexane extract, full of oleic acid, apiol, and d-carvone, is stable and stops these cancer cells from growing. This means dill extract might be helpful in treating breast cancer.

2. Anti-Inflammatory Effects

Both dill seeds and oil contain bioactive compounds such as flavonoids, terpenoids, and tannins, which contribute to its anti-inflammatory effects. For instance, topical application of dill oil significantly reduced inflammation, comparable to the effects of Diclofenac gel, a standard anti-inflammatory medication. Additionally, dill’s anti-inflammatory action has been linked to its ability to inhibit the production of inflammatory cytokines like IL-1β and TNF-α, as well as enzymes such as iNOS and COX-2, which are involved in the inflammatory response.

What Research Says:

• Many studies have looked at how dill fights inflammation. Oils and extracts from dill seeds and leaves can block the making of substances that cause inflammation. For example, dill seeds (AGS) can stop cells from getting inflamed. They reduce the amount of nitric oxide (NO) and lower the activity of proteins like iNOS and COX-2 that cause inflammation. Also, AGS can cut down on cytokines, which are signals that make inflammation worse, such as IL-1β and TNF-α.
• Dill has anti-inflammatory effects, seen in animal studies. One study with rats showed that dill extract helped heal throat damage and lowered swelling. This was shown by less COX-2 and TNF-α in the throat lining. Another study found that putting dill oil on wounds infected with MRSA in mice helped reduce swelling quickly. It also sped up healing by helping skin growth, blood vessel formation, and collagen build-up.
• Dill helps fight swelling because it has antioxidants. The oil from the dill plant has stuff like α-phellandrene, limonene, and sabinene. These things are strong at stopping damage caused by free radicals. They also help slow down iNOS, which cuts down stress and swelling in the body. Also, different parts of dill work differently to protect against damage and swelling. Some parts are really good at calming down inflammation signals and slowing down the iNOS gene.
• Dill has anti-inflammatory qualities that may help treat inflammation-related conditions. Studies show dill extract lowers blood sugar and stops advanced glycation end-products (AGEs) in diabetic rats. This suggests it could help manage diabetes problems. Also, dill can lessen inflammatory pain, which makes it useful for pain relief.

3. Digestive Health and Gastrointestinal Benefits

Dill possesses potent carminative properties, which help expel intestinal gas and alleviate symptoms such as flatulence, bloating, and abdominal discomfort. Its essential oils, particularly carvone and limonene, exhibit antispasmodic effects, soothing the digestive tract and relieving spasms or cramps. Additionally, dill’s appetizing aroma and flavor can stimulate the secretion of digestive enzymes, thereby improving appetite and aiding digestion. Dill seed extracts possess mucosal protective, anti-secretory, and anti-ulcer activities, protecting the gastric mucosa from damage caused by factors like hydrochloric acid and ethanol. The flavonoids quercetin and isoharmentin, isolated from dill seeds, exhibit antioxidant properties and can counteract free radicals, potentially helping to prevent peptic ulcers. Overall, dill’s carminative, antispasmodic, and gastroprotective effects make it a valuable herb for promoting optimal digestive health and alleviating various gastrointestinal issues.

What Research Says?

• Studies show that adding dill on your diet can help your digestion. A study on young common carp fish found that dill made them grow better and helped their digestive enzymes, like amylase, which breaks down carbs. This means dill might make it easier for your body to take in nutrients and digest food well.
• Dill has been looked at for how it helps with stomach issues in people with type 2 diabetes. A study where neither the doctors nor patients knew who was getting dill or a fake treatment showed that dill powder helped a lot with colon movement problems, which many diabetic patients have. This means dill might make digestion better and help with gut health for these people.
• Dill has known anti-inflammatory effects. Studies on rats with inflamed esophaguses show that dill seeds can reduce swelling. They do this by lowering the levels of certain proteins and signals that cause inflammation. This means dill might help protect the lining of the throat from damage and swelling, which is good news for people with GERD.
• Dill essential oil can help lessen gas and belly pain after a cesarean section. A study Dill essential oil can help lessen gas and belly pain after a cesarean section. A study found that it greatly reduced bloating and gas, easing stomach troubles after surgery. This shows dill might be a good natural way to deal with digestive problems after an operation.
• Study shows that dill can help with blood fats and sugar control. It also helps with stomach problems. A review found that dill can make blood fat levels and insulin resistance better, leading to good digestive health. Also, dill helps reduce stomach issues in people with diabetes, showing it’s good for digestion.

4. Regulation of Corticosteroid-Induced Diabetes

Dill has shown promising potential in the regulation of corticosteroid-induced diabetes, a condition characterized by elevated blood glucose levels due to prolonged corticosteroid use. Dill’s hypoglycemic and hypolipidemic properties play a significant role in mitigating the adverse effects of corticosteroids on glucose metabolism. Dill leaf extract can effectively reduce blood glucose levels and improve insulin sensitivity in diabetic models induced by corticosteroids. The underlying mechanisms involve the modulation of thyroid hormones and enhancement of antioxidant capacity, which collectively contribute to better glucose and lipid metabolism. Additionally, dill’s bioactive compounds, such as flavonoids and terpenoids, are believed to inhibit key enzymes involved in glucose production and lipid synthesis, further supporting its antidiabetic effects.

What Research Says?

• Study shows that dill helps control blood sugar in diabetes. For example, giving dill leaf extract to rats treated with dexamethasone made their blood sugar and insulin levels drop a lot. This shows it might help manage diabetes caused by steroids. Also, people with type 2 diabetes who took dill powder had lower fasting blood sugar and insulin, which backs up its ability to lower blood sugar.

5. Reduces Serum Triglycerides and Increases HDL Cholesterol

Dill supplementation can significantly lower triglyceride levels, which are a type of fat found in the blood and a risk factor for cardiovascular diseases. Dill effectively reduces triglycerides in both hyperlipidemic patients and those with type 2 diabetes. Additionally, while the impact of dill on HDL cholesterol (the “good” cholesterol) has been less consistent, dill may help increase HDL levels, contributing to better heart health. The flavonoids and other bioactive compounds in dill are believed to play a crucial role in these lipid-modulating effects, making dill a valuable addition to dietary strategies aimed at improving cardiovascular health.

What Research Says?

• Study shows that dill can lower triglycerides. A big review of study found that dill supplements greatly cut down on these fat levels in the blood. Another review of 12 studies also saw a big drop in triglycerides. Plus, a study with patients who have high blood fats found that taking dill tablets for two months led to a 7.38% decrease in triglycerides.
• The effects of dill on HDL cholesterol, the good kind, are not the same in all studies. Study found that dill doesn’t really change HDL levels. But other research says it does. For example, one study with animals showed that parts of dill extract made HDL cholesterol go up in rats with high cholesterol. Also, another study showed that giving rats dill oil every day made their HDL cholesterol higher, and the more they got, the higher it went.

6. Reduces Oxidative Stress

Dill, a condition characterized by an imbalance between free radicals and antioxidants in the body. Dill exhibits significant antioxidant properties, which help mitigate oxidative damage. Dill extract can effectively scavenge free radicals, such as DPPH and superoxide anions, and enhance the body’s total antioxidant capacity. In animal models, dill administration has been found to reduce markers of oxidative stress, such as malondialdehyde (MDA), and increase the activity of antioxidant enzymes like superoxide dismutase (SOD) and catalase. Additionally, dill has demonstrated protective effects against oxidative stress-induced tissue damage in the liver and kidneys, as well as improvements in lipid profiles and reductions in liver fat accumulation.

What Research Says?

• Dill has many active parts like saponins, coumarins, phenols, glycosides, alkaloids, and flavonoids. These help it fight oxidation. Tests found all these compounds in dill except tannins. They work by cleaning up free radicals. This lowers signs of oxidative stress, such as malondialdehyde (MDA) and lipid peroxidation (LPO).
• A study with type 2 diabetes patients found that dill powder lowered insulin, LDL (bad cholesterol), and MDA in the blood. It also raised HDL (good cholesterol) and the body’s total defense against oxidation. This means dill might help control blood sugar and boost the body’s protection against damage from oxidation.
• Different parts of dill leaves were tested to see how many polyphenols and flavonoids they have. The part taken out with ethanol had more ability to get rid of free radicals, showing it’s better at stopping oxidation. Another research looked at the anti-oxidation and anti-inflammation effects of different dill parts. It found that the parts taken out with ethyl acetate and n-butanol were very good at stopping oxidation. The part taken out with ether was the best at reducing inflammation.

7. Reduction in Duration of Labor

Dill has been shown to significantly reduce the duration of labor, particularly in the first and second stages. The use of dill seeds can shorten the labor process. For instance, two RCTs reported that dill seeds reduced the duration of the first stage of labor by an average of 43.66 minutes and the second stage by 15.76 minutes. Additionally, boiled dill seed has been found effective in reducing anxiety during labor, which may contribute to a smoother and quicker delivery process. The herb’s uterotonic properties, which enhance uterine contractions, are believed to be the primary mechanism behind these effects. Given its efficacy and lack of significant maternal or fetal complications, dill seeds are recommended for use in low-risk pregnant women to facilitate labor.

What Research Says?

• Study looked at how Dill affects how long labor lasts, and the findings are hopeful. A review looked at trials and studies and found that Dill seeds cut down the time of labor’s first, second, and third parts. In particular, labor was shorter by about 44 minutes for the first part, 16 minutes for the second part, and almost 2 minutes for the third part. This shows a big cut in the time it takes to give birth.
• A study tested boiled Dill seed against oxytocin on how long labor lasts and stress levels. The results showed that the Dill seed group had shorter labors in all stages than the control group. They also felt less anxious. This means Dill might cut down on labor time and help with anxiety during birth.
• Studies looking back at past cases have shown that Dill can help shorten labor. In one study, 85 women about to give birth drank Dill seed tea. They had a much shorter active labor phase than those who didn’t drink the tea. On average, their active labor lasted 4.21 hours compared to 6.01 hours in the group that didn’t have the tea.

Conclusion

Dill is a remarkable herb with a wide range of scientifically-backed health benefits. Its potent antioxidant and anti-inflammatory properties make it a valuable ally in combating oxidative stress and inflammation-related conditions. Dill’s ability to induce apoptosis in cancer cells and disrupt tumor cell growth highlights its potential as a complementary therapy in cancer treatment. Additionally, dill’s digestive and carminative properties aid in alleviating gastrointestinal issues, while its hypolipidemic effects contribute to improved cardiovascular health by reducing triglyceride levels and potentially increasing HDL cholesterol. Notably, dill has demonstrated efficacy in regulating corticosteroid-induced diabetes and reducing the duration of labor, making it a promising natural remedy for these specific conditions. With its rich nutritional profile and diverse bioactive compounds, dill emerges as a versatile herb with numerous health-promoting properties, warranting further research into its therapeutic applications.

ADDITIONAL RESOURCES

The United States hosts a variety of organizations dedicated to researching the health benefits of herbs. These institutions range from academic centers to non-profit organizations, each contributing to the understanding and promotion of herbal medicine through scientific research, education, and advocacy. Below is a list of notable organizations involved in this field, along with their URLs for further exploration.

1. National Center for Natural Products Research (NCNPR)

Based at the University of Mississippi School of Pharmacy, NCNPR focuses on researching, developing, and commercializing natural products to improve human health and agriculture.

2. Tang Center for Herbal Medicine Research

Located at the University of Chicago, the Tang Center investigates the efficacy and safety of medicinal herbs and dietary supplements through global collaborations.

3. American Botanical Council

ABC is a non-profit research and education organization that publishes the peer-reviewed journal HerbalGram and provides scientific research on the safe and effective use of medicinal plants.

4. Sonoran University of Health Sciences – Ric Scalzo Institute for Botanical Research

This institute in Tempe, Arizona, collaborates with the natural products industry and academic institutions to develop and improve botanical therapeutics through scientific exploration.

5. Mount Sinai Health System – Herbal Medicine Information

Mount Sinai provides detailed information on herbal medicine, including expert advice on the use of herbs, conventional medications, and lifestyle changes to promote health.

Recommendations for books on health benefits of herbs

If you’re looking for books that delve into the research on the health benefits of herbs, here are some highly recommended titles along with their links for easy access:

1.

Bartram’s Encyclopedia of Herbal Medicine

• • Source:Amazon
  • Price:$18.17
  • Rating:8

2. Encyclopedia of Herbal Medicine (New Edition)

• Source:Walmart
• Price:$29.80
• Rating:8

3. Back to Eden: The Classic Guide to Herbal Medicine, Natural Foods, and Home Remedies

• Source:Barnes & Noble
• Price:$10.95
• Rating:7

4. Wild Remedies: How to Forage Healing Foods and Craft Your Own Herbal Medicine

• Source:Powell’s Books
• Price:$29.99
• Rating:8

5. Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide

• Source:Rainbow Resource Center
• Price:$12.75
• Rating:8

6. The Encyclopedia of Medicinal Plants

• Source:AbeBooks
• Price:$44.45
• Rating:9

7. Medical Herbalism: The Science and Practice of Herbal Medicine

• Source:Target
• Price:$43.99
• Rating:9

8. Herbs that Heal: Natural Remedies for Good Health

• Source:Google Books

9. Herbal Medicine – NCBI Bookshelf

• Source:NCBI

10. The Healing Powers of Herbs and Spices: A Complete Guide to Nature’s Timeless Treasures

• Source:Goodreads

FAQS

1. What are the primary health benefits of dill?

Dill offers numerous health benefits, including improving digestion, reducing inflammation, managing diabetes, enhancing heart health, and providing antioxidant protection. It also supports bone health, respiratory health, and may have anticancer properties.

2. How does dill help in managing diabetes?

Dill contains compounds like eugenol that help regulate blood glucose levels. Studies have shown that dill can promote insulin secretion and manage type 2 diabetes effectively.

3. Can dill improve heart health?

Yes, dill is rich in flavonoids, which have been shown to reduce the risk of heart disease and stroke. It also helps lower LDL cholesterol levels and has anti-inflammatory properties that benefit heart health.

4. What role does dill play in digestive health?

Dill has antacid properties that help prevent ulcers and gastritis. It also reduces bloating, prevents constipation, and eases diarrhea due to its antibacterial and digestive properties.

5. Does dill have any anticancer properties?

Dill contains monoterpenes, particularly d-limonene, which have been linked to anticancer properties. These compounds help detoxify carcinogenic substances and may prevent certain cancers like lung, breast, and colon cancer.

6. How does dill support bone health?

Dill is a good source of calcium, which is essential for bone strength. It helps prevent conditions like osteoporosis by maintaining bone mineral density and supporting bone growth and repair.

7. Can dill help with respiratory issues?

Yes, dill contains kaempferol, which helps improve respiratory health by loosening sputum in the lungs and nasal cavity, facilitating easier breathing. It is also effective against common colds, coughs, and bronchitis.

8. What are the antioxidant benefits of dill?

Dill is rich in antioxidants like flavonoids, terpenoids, tannins, and vitamin C. These antioxidants protect the body against free radicals, reducing oxidative stress and preventing various diseases.

9. How does dill aid in menstrual health?

Dill has emmenagogue properties that help regulate menstrual cycles and reduce menstrual cramps. The oils in dill provide antispasmodic effects, easing pain from menstrual cramps.

10. Are there any side effects of consuming dill?

While dill has numerous health benefits, excessive consumption can cause allergic reactions such as diarrhea, vomiting, and skin irritation. It is advisable to consult a physician before using dill, especially for those allergic to plants in the carrot family.

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