Poppy Seeds are nutty oilseeds obtained from the poppy plant, which is a staple condiment apart from garlic and mustard, found in Indian kitchens.

Known by the vernacular names khus khus in Hindi, kasakasa in Tamil and Gasagasalu in Telugu, this flowering plant is widely cultivated across South eastern Europe and eastern and Southern Asia.

Poppy, which goes by the botanical name Papaver somniferum is not only beneficial for its use in culinary applications but also for its wide range of health benefits in treating a host of ailments including heart problems, digestion, hair and skin issues, insomnia, diabetes, bone disorder and neural problems.

In the medieval period, poppy seeds were widely used as sedatives. It was used in milk, opium or a mixture of honey to calm crying babies, aid in sleeping and also improve fertility issues in women.

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There are 3 main varieties of poppy seeds available which are white poppy seeds (also known as Asian or Indian poppy seeds and are used in cuisines), blue poppy seeds (also known as European poppy seeds and are used in bread and other confectionary items) and oriental poppy seeds (also known as opium poppy, which produces opium and has commercial applications).

Health Benefits Of Poppy Seeds

Promotes Female Fertility

Poppy seeds and their oil is extremely beneficial for boosting female fertility. A blocked fallopian tube doesn’t allow the fertilized egg to attach itself to the uterine wall. Flushing the fallopian tube with poppy seed oil dissolves any debris or mucus particles from the fallopian tube and helps to clear the blockage, hence increasing the chances of fertility. Several researches also suggest that presence of lignin in the poppy seeds has an aphrodisiac effect which increases libido and enhances sexual health.

Treats Insomnia

The abundance of magnesium in the poppy seeds help reduce the levels of cortisol which is a stress hormone and thereby attenuates stress and improves the quality, duration and provides a peaceful sleep. Consuming poppy seed tea or paste of poppy seed with milk, before going to sleep is highly effective in regulating body metabolism, inducing sleep and treating sleep disorders like insomnia.

Improves Cognitive Functioning

The abundance of iron in poppy seeds makes it a natural blood purifier and increases red blood cell and haemoglobin count in blood. Proper supply of oxygen and red blood cells to the brain regulates the production of neurotransmitters and increases cognitive functioning, making poppy seeds one of the brain foods that help you concentrate and reduce the risk of diseases like dementia and Alzheimer’s.

Boosts Bone Health

Poppy seeds are incredibly rich in calcium, besides the trace minerals copper and zinc. These are essential in improving bone mineral density, strengthening the bones and connective tissue and preventing them from breaking. The presence of manganese also helps in the production of collagen in the bones, protects the bone from damage and enhances overall bone health.

Aids in Digestion

Being an excellent source of fiber, poppy seeds are extremely beneficial in promoting digestion and increasing absorption of nutrients from the food. It also treats constipation and allows easy passage of food through the alimentary canal.

Enhances Cardiovascular System

The immense amount of dietary fibre in poppy seeds reduces bad cholesterol levels and keeps good cholesterol up. Loaded with iron, it acts as a natural blood purifier and helps in increasing the haemoglobin and red blood cell count of the blood. Oleic acid reduces blood pressure levels and Omega-6 fatty acids in poppy make it extremely beneficial for the heart and also reduce chances of heart attacks and blockages.

Augments Skin and Hair Health

Poppy seeds being a powerhouse of antioxidants and essential nutrients reduce skin inflammation, and scalp infections and promote overall skin and hair health. The high amount of linoleic acid in poppy makes it extremely effective in treating eczema, burns and itching. Applying poppy seed paste as a mask on the face helps in treating acne and pimples and provides a clear, glowing complexion, to make you beautiful.

It also stimulates hair growth, treats dandruff and prevents hair fall.

Prevents Ulcers

The anti-inflammatory and pain-relieving properties of poppy seeds play a pivotal role in treating different types of ulcers like ulcerative colitis, peptic ulcer, canker sores mouth ulcers, etc. The bioactive compounds in the seeds of poppy encourage tissue regeneration and promote wound healing.

Simply make a pellet by mixing some grounded poppy seeds with crushed dry coconut, and powdered sugar candy and suck on this for instant relief from mouth ulcers.

Regulates Blood Pressure

The presence of oleic acid in poppy seeds actively helps in normalizing blood pressure levels and keeps it under check. It is extremely pivotal in both high and low blood pressure conditions. By promoting heart functions, it enhances cardiovascular endurance and hence diminishes the chances of cardiac anomalies like heart attack, heart blockage, stroke etc.

Bolsters Immunity

Thanks to the wealth of antioxidants and bioactive components, Poppy seeds offer several folk remedies for improving the immune system, resisting microbes and shielding the body against various infections. It also portrays the presence of strong anti-bacterial, anti-viral, and antifungal properties, and mineral zinc which is extremely effective in preventing infections like fever, common cold, sore throat, and other respiratory anomalies.

Ways To Incorporate Poppy Seeds In The Diet

Poppy seeds are used in a spectrum of cuisines across the globe that renders a rich nutty flavour to the dishes. They should be cleaned well to remove any stones or impurities before use.

Poppy seeds should be soaked in warm water or milk for 2 hours. Soaked seeds are ground with other spices to thicken gravies or used as such.

Poppy seeds are tasteless, but when heated attain a nutty, spicy-sweet flavour. Roasting or baking offers a mild sweet smell, while deep frying releases aromatic oils, which makes it crunchier.

Poppy seeds are added to bakery products like muffins, cookies, and bread, they are also added to salads and vegetables.

Top it on toast or cheese to add some crunch.

Recipe

Tomato, Chickpea, Feta Salad

Ingredients

1 cup diced cherry tomatoes

1/4 cup feta cheese

1/2 cup chickpeas

1 tablespoon olive oil

1 tablespoon poppy seeds

Salt and Pepper to taste

Method

In a bowl add all the ingredients and blend well.

Relish the wholesome salad.

Nutritional Fact:

Chickpea is a wholesome food that delivers ample amounts of proteins, dietary fibres, and vitamins, for regulating blood sugar and managing weight. Low in calories and high in antioxidants tomatoes boost immunity and uplift skin health. Poppy seeds bestowed with a treasure trove of nutrients promote fertility, induce sound sleep, and improve cognitive functions.

Frequently Asked Questions

Can Poppy Seeds Be Consumed Daily?

Yes, Khus Khus or poppy seeds can be consumed daily but in moderate quantities. It can either be eaten directly, by making a paste of it and adding it to a glass of milk or simply eating it with rice or by steeping the seeds in lukewarm water to make Khus Khus tea or simply in the foods you cook. Having high fibre content, it promotes digestion, evades the occurrence of gastrointestinal anomalies and treats constipation.

What Are The Side Effects Of Poppy Seeds?

Although poppy seeds have numerous benefits towards health, care should be taken that it is consumed in minimal amount since it can be habit-forming. In some cases, excessive intake of khus khus or poppy seeds have caused oedema and even led to a positive drug test for opioids.  

Can Poppy Seeds Promote Mental Health?

Dry poppy seeds contain a very small quantity of opium alkaloids which have significant beneficial effects on the human body. Drinking poppy tea in moderation helps calm nervous irritability and acts as a painkiller. It also diminishes the levels of cortisol in the body helps reduce stress levels and manages the symptoms of anxiety.

What Is The Recommended Intake Of Poppy Seeds Per Day?

It's recommended to consume 1 to 2 teaspoons of poppy seeds daily. Consuming in moderation is important due to their nutrient concentration and potential trace amounts of opiates.

What Is The Ideal Way To Consume Poppy Seeds?

Poppy seeds can be eaten raw, added to smoothies, sprinkled on salads, mixed into yogurt, or used as a topping for bread and pastries. They can also be ground into a paste for curries and sauces.

 Is There A Difference Between Khus Khus And Poppy Seeds?

Khus khus is the Hindi name for poppy seeds in India. Both refer to the same thing, with khus khus being the common term used in Indian cuisine.

Which Poppy Seeds Are Best, Black Or White?

Black poppy seeds are commonly used in European and Middle Eastern cooking, while white poppy seeds are often used in Indian and Asian dishes. Nutritionally, they are very similar, but white poppy seeds tend to have a milder flavour, while black poppy seeds are slightly nuttier.

Should I soak poppy seeds before eating?

Yes, soaking poppy seeds for a few hours or overnight helps soften their texture and enhances digestibility. It also helps release their nutrients more effectively.

Are poppy seeds good for the brain?

Poppy seeds are a good source of omega-3 and omega-6 fatty acids, which are beneficial for brain health and cognitive function. The high content of minerals like iron and zinc also supports brain function.

 Can Diabetics Eat Poppy Seeds?

Yes, diabetics can eat poppy seeds in moderation. They are low in carbohydrates and have a low glycemic index, which means they do not cause significant spikes in blood sugar levels.

How Long Do Poppy Seeds Stay In Your System?

Poppy seeds may stay in your system for up to 48 hours, and they can potentially cause a positive drug test result due to trace amounts of opiate alkaloids. However, these traces are minimal in most culinary uses.

Conclusion

These nutty seeds with a distinct aroma and flavour are mostly used in the form of condiments. Packed with carbohydrates, proteins, dietary fibres, electrolytes, essential vitamins and minerals, these seeds are extremely beneficial for treating a host of ailments including heart problems, kidney disorders, sleeplessness, and gastrointestinal issues and promote cognitive functioning and overall health.

( This article is reviewed by M Sowmya Binu, Health and Food Expert)

Author Profile

Soumita Basu:

Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.

References:

Nutritional and Chemical Characterization of Poppy Seeds, Cold-Pressed Oil, and Cake: Poppy Cake as a High-Fibre and High-Protein Ingredient for Novel Food Production

Diana Melo,1,* Manuel Álvarez-Ortí,2 Maria Antónia Nunes,1 Liliana Espírito Santo,1 Susana Machado,1 José E. Pardo,2 and Maria Beatriz P. P. Oliveira1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9562219/

Studies on Sensory and Phytochemical Characteristics of Poppy (Papaver somniferum L.) Varieties for Their Oil Utilisation

Katalin Gupcsó, Writing – original draft,1,2 Zoltán Kókai, Writing – review & editing,3 Melinda Bálint, Writing – review & editing,3 Szilvia Tavaszi-Sárosi, Writing – review & editing,1 and Éva Zámboriné Németh, Writing – original draft1,*

Shun-Wan Chan, Academic Editor

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10487119/