Dill, often overlooked, is a nutrient-rich herb that offers significant health benefits, including easing muscle cramps and aiding digestion. Packed with flavonoids, vitamins A and C, calcium, and potassium, it may help ward off heart disease, stroke, and cancer while supporting immune and brain health.
According to Dr Aedin Cassidy of Queen’s University Belfast, “Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health and even helping to maintain skeletal muscle mass.” Just a tablespoon provides vision-protecting vitamin A and immune-guarding vitamin C, plus minerals that fight high blood pressure.
With only 43 calories per two-thirds of a cup, dill can be used fresh or dried. Traditional uses date back to ancient Egypt as a diuretic, while today it is commonly known for flavouring pickles. Fermented pickles offer probiotics and electrolytes, but also sodium, which athletes need after sweating.
Registered dietitian Beth Czerwony noted, “We've seen some people resolve cramping in their legs with a shot of pickle juice. Athletes will also often use pickle juice as an electrolyte replacement.” The vitamin K in dill also helps reduce muscle cramps. Dill can be added to eggs, sandwiches, yoghurt dips, or bread.
