Dill (literally from Greek - fragrant) is a spicy herb, known in almost all countries. In ancient cultures, winners were given wreaths and lovers were given bouquets made from dill.
Today it is a favorite spice, a herb that no housewife can do without. It contains twice as much calcium as milk. Moreover, dill holds the record for the presence of vitamin C: there is more of this compound in the plant than in citrus fruits. What else is useful for dill, what is its composition and energy value, methods of use and storage - we will tell you in the article.
Chemical composition, trace elements and vitamins of dill
Ratio of proteins, fats, carbohydrates: 26.9%, 5.4% and 67.7%. Below is the number of dill components per 100 g of product.
- proteins – 3.46 g;
- fats – 1.12 g;
- carbohydrates – 4.92 g;
- dietary fiber (fiber) – 2.1 g;
- ash – 2.45 g;
- water – 85.95 g.
Fatty acid:
- palmitic (0.05 g) – responsible for skin renewal and regeneration;
- stearic (0.01 g) – moisturizes the skin, protects from ultraviolet rays;
- oleic (0.8 g) – reduces the risk of heart disease, diabetes, lowers blood pressure;
- linoleic (0.08 g) – participates in lipid metabolism, good for the brain and liver cells;
- linolenic acid (0.01 g) – inhibits the growth of cancer cells, is necessary for strengthening hair and nails.
Fatty acids support heart function, help normalize blood circulation, mobilize the body's defenses, prevent the formation of tumors, and strengthen the immune system.
Macroelements are responsible for the condition of the skin, nails, hair, strengthen the walls of blood vessels, and prevent their fragility:
- potassium – 740 mg;
- calcium – 209 mg;
- magnesium – 55 mg;
- sodium – 61 mg;
- phosphorus – 69 mg.
Microelements promote cell construction, ensure the functioning of the endocrine system, and strengthen joints:
- iron – 6.6 mg;
- manganese – 1.26 mg;
- copper – 0.15 mg;
- zinc – 0.91 mg.
Vitamins:
- vitamin A (retinol equivalent) is a natural antioxidant, increases the body's defenses, promotes tissue restoration, and has a beneficial effect on the sex glands;
- vitamin C (ascorbic acid) – necessary for blood vessels, bones, connective tissue, removes toxins, protects against infections, lowers cholesterol;
- vitamin E (tocopherol) – antioxidant, rejuvenates, slows down cell aging, improves blood flow, prevents the formation of plaques and blood clots, and is beneficial for the genitourinary system;
- B1 – thiamine stimulates brain function, is necessary for the heart and endocrine system, and is beneficial for nerve cells;
- B2 – riboflavin is necessary for hormones and red blood cells, promotes tissue growth and renewal;
- B3 (PP) – niacin ensures protein metabolism, normalizes the functioning of the gastrointestinal tract and pancreas, reduces blood pressure, is a vasodilator, and affects blood composition;
- B5 – pantothenic acid is necessary for metabolism, regulates intestinal function, supports the nervous and immune systems, heals wounds;
- B9 – folic acid normalizes the process of hematopoiesis, optimizes the function of the digestive system, promotes cell growth and division, and participates in lipid metabolism;
- B6 – pyridoxine is necessary for the production of hemoglobin and hormones, relieves numbness, cramps, muscle spasms, and normalizes the functioning of the central nervous system.
Essential amino acids: arginine, valine, isoleucine, leucine, lysine, in small quantities histidine, methionine, threonine, tryptophan, etc.
Reference. Essential amino acids are structural components of protein that the body itself cannot synthesize. Necessary for the regulation of hormonal levels and the functioning of the nervous system.
Essential amino acids: aspartic, glutamic acid, alanine, glycine, proline, serine, tyrosine.
Reference. The body receives non-essential amino acids in finished form from food, they stabilize metabolic processes, promote the growth of muscle tissue, and play the role of neurotransmitters - conductors of nerve impulses.
Calorie content of dill per 100 g
In dietetics, dill is classified as a product with negative energy value. For those who limit themselves to high-calorie foods, dill is simply irreplaceable. In addition, this greenery, accessible to everyone, replenishes “vitamin” hunger and supports the body throughout the year.
Fresh
The energy value per 100 g is only 38-40 kcal, depending on the climate, conditions and place of cultivation. One branch contains 10 g, and a bunch contains 15-20 g. Even if you are on a strict diet, you can season any dishes with dill; this will not affect your daily calorie intake.
Important. Immunologists and nutritionists recommend consuming mainly fresh dill, as it retains more nutrients.
Dried
About 15-20 years ago, housewives stocked up on dill for the winter in the only way - by drying finely chopped greens. If you don’t have a good freezer at home, this method is still the most affordable and simplest.
Important. Properly dried dill, without exposure to direct sunlight, retains 95-98% of its spicy smell and beneficial properties.
The nutritional value of dried dill changes due to loss of moisture (per 100 g) - 78-80 kcal.
It is recommended to dry the seeds, they give a stronger smell, they contain three times more fat, the nutritional and energy value of dill seeds reaches 300 kcal per 100 g.
Frozen
Today, freezing is the most optimal way to preserve greens for a long period.
Important. When deep frozen, without periodic defrosting, dill retains vitamins and nutrients 100%.
The calorie content and ratio of proteins, fats and carbohydrates in frozen dill is also preserved - 38-40 kcal.
Freeze clean, dry, finely chopped greens, store in special containers or in a plastic bag.
Canned
Dill is added to canning exclusively as a spice; the calorie content of the herbs does not change (up to 40 kcal per 100 g), but it almost completely loses its beneficial properties.
Pickled
Any marinade and brine is subjected to heat treatment, dill loses its beneficial properties, vitamins and minerals, the calorie content remains unchanged - 38-40 kcal per 100 g.
Dill oil
Dill oil is an oil extract prepared from dill or fennel seeds.
Reference. Fennel (dill or dill) is an essential oil plant of the Apiaceae family.
At home, the seeds are pounded in a wooden mortar by hand or crushed with a coffee grinder, olive oil is added in equal proportions, and stored in a cool, dark place.
In industry, dill oil is obtained by steam distillation. The raw material is pre-dried seeds. The finished product is a colorless or greenish volatile liquid with a spicy, sweetish aroma.
The energy value of dill oil is 890 kcal per 100 g. In 1 tsp. – 5 g., in 1 tbsp. l. – 16 years
Dill in the diet: important tips
The daily intake of fresh dill recommended by nutritionists for an adult is 50 grams, or several sprigs. This amount of greens allows you to enrich the body with useful substances, but not to overdo it and not get a side effect from their excess in the diet.
If there are no restrictions on the use of dill, the risk of dizziness, fainting, and nausea increases even in a healthy person.
You need to strictly control the amount of dill in your diet:
- People with low blood pressure;
- Persons over 60 years of age;
- Children under 12 years old.
Dill during pregnancy and breastfeeding
Dill is useful for pregnant women, but it is important to strictly observe the measure - in small quantities (1-2 bunches per day), the greens are safe for mother and child, but it is better to avoid dill decoction, since its stimulating effect on the muscles can lead to premature birth or miscarriage. If your doctor has determined that you have uterine tone or a threat of miscarriage, dill is strictly prohibited!
In the diet of nursing mothers, dill can be used as an auxiliary component to improve lactation. Most often, nutritionists recommend using an infusion of seeds for this purpose.
Dill in the diet of children - at what age can it be given?
In small quantities, dill begins to be introduced into the baby’s diet from 8 months. Until this age, children are given only dill water (infusion of seeds) to reduce abdominal cramps. From the age of one and a half years, the amount of dill in the child’s diet is increased to 10 grams per day.
When feeding your child food with dill for the first time, you should carefully monitor the body’s reaction and the absence of allergies. In general, dill is very useful for children: eating greens on a regular basis reduces the possibility of irritation, skin rashes and allergies, and dill also has a beneficial effect on the baby’s nervous system and digestion.
Dill for diabetes
With diabetes, the body is weakened and often does not receive the required amount of nutrients. Dill, with its high content and variety of vitamins and minerals, can come to the rescue. It has a comprehensive strengthening effect and supports all body systems. The plant also mitigates the side effects of medications.
For diabetes, the use of both fresh herbs and dill seeds and infusions is indicated.
Dill for weight loss
It is impossible to eat dill alone without harm to health, but a reasonable introduction of greens into the diet during a diet can improve its results. In addition to the large amount of useful substances that dill provides the body during periods of dietary restriction, a decoction of it helps remove excess fluid from the body.
As a supplement to the diet, it is very useful to drink dill tea, as well as kefir cocktail with dill and celery.
Dishes with dill
The most common use of greens is as a seasoning for salads, first and second courses. If desired, dill can be added to almost any dish.
To preserve the taste of the product, you can prepare a simple seasoning. For it you will need:
- 1 kg fresh dill
- 1 tablespoon salt
- 2 tablespoons vegetable oil
- 0.5 l white wine vinegar
- 1.5 glasses of water
Dill is cut and placed tightly in jars (the container must first be sterilized). Boil 1.5 cups of water along with vinegar and salt and cool. The resulting marinade is poured over dill for 8 hours. After this, the seasoning is poured with oil and the jars are closed.
This is such an amazing and very useful plant. When used correctly, dill can work wonders and significantly improve the condition of the body.
The benefits and harms of dill
From a medical point of view, dill is an invaluable product:
- rich in retinol, it ensures growth and metabolism function, prevents eye diseases;
- thanks to the vitamin composition and essential oils, it improves well-being, activates mental activity, relieves nervousness and tension;
- has a beneficial effect on cellular metabolism and cell structure;
- prevents hair loss, brittle nails, maintains the condition of the skin and mucous membranes;
- normalizes the activity of the nervous system, mobilizes the body's defenses;
- prevents blockage of blood vessels, strengthens capillaries, increases hemoglobin, cleanses the blood and blood vessels;
- micro- and macroelements participate in hematopoiesis processes, improve blood composition, reduce sugar and cholesterol levels, support heart function;
- dietary fiber normalizes intestinal function, gently removes toxins and heavy metal salts from the body;
- dill water relieves babies from colic;
- folic acid reduces fat deposition on internal organs, folates normalize lipid metabolism, indispensable for bone marrow;
- Dill greens are a natural immunomodulator, reduce the risk of malignant tumors, block inflammatory processes;
- useful for women - prevents uterine bleeding, normalizes the menstrual cycle;
- tincture of seeds treats bronchitis and is used as an expectorant.
This product has no direct contraindications or restrictions.
Considering the properties of the plant, composition and action, it is recommended to use it with caution in the following cases:
- with low blood pressure, the main danger is excessive consumption;
- in cases of food allergies, when symptoms appear - itching, sneezing, watery eyes, rash on the body - dill is excluded from the diet.
What are the benefits of dill for women?
The benefit for women is that it simplifies the course of painful menstruation. The calcium present in this plant is needed by everyone, especially women who have entered menopause, as consuming dill helps maintain calcium levels in the blood at the proper level. It also improves and normalizes well-being during menopause.
The healing properties of the seeds help control swelling and relieve nausea—this is especially true during pregnancy; they help reduce gas formation and relieve headaches. With the help of dill and its seeds, it is quite possible to preserve the beauty and youth of the skin for a longer period.
Features of application
In addition to cooking, dill, essential oil, and seeds are used in folk medicine:
- tincture of seeds treats seasickness;
- essential oil is added to homeopathic remedies;
- used as massage oil in the fight against cellulite;
- for acne, wipe problem areas of the skin with tincture of dill seeds;
- gruel from pureed fresh herbs heals wounds and burns, relieves inflammation of the skin;
- compresses from a decoction of seeds relieve eye fatigue due to overstrain;
- For bloating, it is recommended to chew dill seeds.
Fennel essential oil is used in the soap industry, in the production of perfumes and cosmetics, for example, creams, colognes, toothpaste, and aftershave products.
In the food industry, dill oil is used to make alcoholic beverages: brandy, vermouth, liqueurs, etc. - for richness of taste.
What is good for children
For a developing, growing child's body, dill is a source of all useful substances. As a seasoning, it can be added to various salads and first courses. Dill water is useful for babies to relieve gas during bloating. Perfectly calms restless children and improves their sleep.
You can buy dill water at a pharmacy or prepare it yourself. Brew one teaspoon of dill seeds with a glass of boiling water, let it brew for 20 minutes. Give infants a teaspoon 3 times a day.
