Dill: A Cheap Herb Often Called a “Green Medi.cine” for the Body — But Not Everyone Can Eat It

Inexpensive, easy to find, and usually used only as a seasoning, dill is nevertheless regarded by many nutrition experts as a natural “green medicine.”

Dill has long been a familiar ingredient in Vietnamese meals, especially in fish soups, seafood porridge, and steamed dishes. Few people realize that behind its distinctive, pungent aroma lies a “nutritional treasure” with significant health value. Dill, scientifically known as Foeniculum sinense and belonging to the Apiaceae family, is a perennial herb whose stems, leaves, and seeds can all be used for both culinary and medicinal purposes.

According to modern nutritional studies, 100 grams of fresh dill contains a variety of essential vitamins and minerals. Most notable are its vitamin C, B-complex vitamins, and carotene content. Vitamin C acts as a powerful antioxidant, helping boost immunity, support collagen synthesis, and slow skin aging.

B-group vitamins play a role in energy metabolism, support nervous system function, and help reduce fatigue. Carotene is converted into vitamin A in the body, which protects eyesight and strengthens the health of the respiratory and digestive tract linings.

In addition to vitamins, dill contains minerals such as calcium, iron, potassium, and magnesium. Calcium supports strong bones, iron helps prevent anemia, while potassium and magnesium contribute to blood pressure regulation, stable heart rhythm, and improved sleep quality. Notably, dill’s characteristic aroma comes from volatile compounds like anethole and limonene, which not only provide flavor but also stimulate digestive secretions, helping improve appetite.

According to nutritionist Dr. Trần Thị Thu Hà from Bạch Mai Hospital, dill is a rare herb that offers both culinary value and mild medicinal benefits. “The aromatic compounds in dill stimulate the stomach to secrete digestive enzymes, making it especially suitable for people with poor appetite or frequent bloating. However, because it has a warming nature and a strong aroma, it should not be overused—particularly by those prone to internal heat,” she advises.

In traditional medicine, dill is described as pungent in taste and warm in nature, affecting the liver, spleen, kidney, and stomach meridians. It is believed to warm the middle burner, dispel cold, regulate qi and blood, and help relieve symptoms such as bloating, belching, and loss of appetite due to spleen and stomach coldness. Some sources also note that dill may help ease mild cold symptoms caused by cold wind in the early stages.

From a modern medical perspective, dill offers at least four clear benefits. First, it supports digestion and improves intestinal function thanks to fiber and natural essential oils. Second, it strengthens the immune system through vitamin C and antioxidants. Third, it protects cardiovascular health by helping regulate blood pressure and reduce cholesterol. Fourth, some studies suggest that anethole in dill has mild antibacterial effects, helping maintain gut microbiota balance.

Despite being considered a “medicinal herb,” dill is not suitable for everyone. Due to its warming nature, excessive consumption may cause internal heat, dry mouth, or sore throat. People with a heat-prone constitution or yin deficiency with internal heat should limit intake. The recommended amount is generally under 100 grams per serving. Pregnant women should be cautious because dill affects qi and blood regulation, and those with a history of essential oil allergies or stomach and duodenal disorders should consult a doctor before using it regularly.

To preserve its nutritional value, dill should be lightly prepared—quickly stir-fried, mixed into salads, steamed, or added to dishes at the final stage of cooking. Prolonged high-temperature cooking should be avoided, as it causes essential oils to evaporate and destroys vitamins.

Affordable, easy to find, and versatile, dill deserves a regular place in family meals. However, consuming it in the right way, in the right amount, and according to individual health conditions is the key to turning this familiar herb into a true “green medicine” for the body.