What are Poppy Seeds (Khus Khus)? - Benefits, Side Effects and Recipes

Since ancient times, poppy seeds have been consumed for numerous purposes. The medicinal value is well-preserved even today. Indian households use these seeds in various ways, but are they aware of the health benefits they provide? These small kidney-shaped foods are packed with nutrition and are oil-rich.

Let’s learn about the health benefits of poppy seeds (Khus khus), tips and tricks for storing them, and recipes that suit different taste palates. 

What are Poppy Seeds?

Poppy seeds are obtained from the opium plant in dried form. The size of the seeds is small, about 1 mm in length. It is used as a food item or as oil derived from Khus khus. They are widely utilised in various food preparations as they have a nutty flavour and crispy texture. They are kidney-shaped and usually greyish-blue or white.

Also, Madhya Pradesh, Rajasthan, and Uttar Pradesh are the states that cultivate these seeds the most. They are consumed across India and are known by different names in different regions.

Other Names of Poppy Seeds

Poppy seeds are known by multiple names across state and national borders, reflecting the diversity of cultures and languages spoken in different regions.

The scientific name of poppy seeds is Papaver somniferum L. It is consumed across the globe and is known by different names in different languages.

Nutritional Profile of Poppy Seeds

The nutritional profile of poppy seeds is given below ^[1]–

Health Benefits of Poppy Seeds

1. Poppy seeds for Good Sleep

Poppy seeds have several medicinal benefits, one of which may be treating insomnia. They may help calm the body and bring down stress levels.

The magnesium content in these seeds may help soothe the central nervous system and promote good sleep.

Also, these seeds are known to have sedative properties due to the presence of opiates in them. Due to this reason, it is important to pay attention to the quantity consumed based on individual digestive health. ^[2]

Did you know? 

Khus khus have analgesic, calmative, and sedative properties that may help increase sleep quality by stimulating serotonin secretion.

Do you know you can quickly check your digestive health by taking a 2-minute digestive quotient test by Aashirvaad? It will help you stay on track of your digestive health.  

2. May Help in Treating Mouth Ulcers

Poppy seeds are known for cooling the body and may help with mouth ulcers. Their nutritional profile consists of all the essential nutrients in moderate quantities that may help heal and maintain oral health.

Zinc in Khus khus strengthens immunity and speeds up the healing of wounds. Moreover, their antioxidant content and hydrating properties may also play an important role in treating such ulcers. Consuming these seeds in the right quantities may also stop the ulcer from happening again. ^[3]

You can get your customised diet plan that caters to your needs at My Meal Plan by Aashirvaad.

3. May Help in Reliving Pain

Poppy seeds contain compounds like opioid alkaloids that may be used as a natural pain reliever due to their properties. Even the ancient people trusted the analgesic properties of Khus khus seeds and consumed them in the form of tea or paste. [4]

It may help the patient sleep and provide relief from the pain.

However, it must be consumed in limited quantity. You can consult a health expert at Dietician Consultation powered by Aashirvaad and get a concise diet plan customised according to individual preferences and lifestyles.

Note: Always wash the poppy seeds thoroughly, as the unwashed batch may contain compounds like morphine, which is harmful to the body.

 4. Poppy Seeds May Help in Digestion

Poppy seeds are rich sources of fiber that may help maintain gut health by increasing the growth of healthy bacteria. Better digestion is key to maintaining the overall functioning of the body. ^[5]

The alkaloids in the Khus khus may help relieve constipation and cough, which contributes to overall health.

5. Poppy Seeds May Improve Heart Health

Poppy seeds are rich in omega-3 fatty acids that play an important role in maintaining heart health. ^[6]

Also, Omega-3 fatty acids lower triglycerides, a kind of fat in the bloodstream. They decrease the probability of getting an irregular cardiac rhythm (arrhythmia) that may cause cardiovascular problems 

The iron content helps regulate the blood circulation in the body, ultimately leading to improved heart and better functioning.

6. Poppy Seeds Enhances Eyesight

The zinc content in Khus khus is about 6.38 mg, and it is an important mineral that may help maintain healthy eyesight. It may not only help facilitate the transportation and absorption of Vitamin A but is also a rich source of antioxidants. ^[7]

Khus khus are nutrient-packed food items that may be a good addition to the diet as they may do wonders for health if accompanied by other essential vitamins and minerals.

So, if you have any queries and need assistance from an expert, you can visit Ask an Expert by Aashivaad and get your doubts cleared.

7. Poppy Seeds Supports Bone Health

Poppy seeds have a high concentration of minerals essential for bone health and strength. Magnesium in the seed is required to turn vitamin D into an active form, which increases calcium absorption. ^[8]

It also contributes to bone growth and tissue structure. Khus khus are an excellent source of magnesium and zinc, which aids in preserving healthy bones. The phosphate and magnesium content promotes bone growth and healing.

8. Poppy Seeds Enhance Skin Health

Traditional remedies use poppy seeds to treat skin conditions like eczema, burns and itching. Paste of Khus khus is used as a moisturizer that may help reduce the signs of ageing due to their cooling and moisturizing properties.^[8]

9. Poppy Seeds for Thyroid Health

 Hypothyroidism is the most common thyroid disorder and affects about 10% of all adults in India. ^[10] It may also result in mental health problems, heart disease, and infertility issues. _[9]

 Also, zinc deficiency is common in both hypothyroid and hyperthyroid patients and points to abnormal metabolism that may worsen symptoms. It plays an even more critical role in regulating thyroid hormone metabolism. ^{[10] [11]}

 Therefore, a diet containing zinc and copper may help both patients because it allows for normal thyroid hormone function.  ^{[12] [13]}

 Poppy seeds are rich in zinc (6.38 mg per 100 gm) and copper (2.05 mg per 100 gm). ^[14]

 Thus, adding Khus khus to the diet, which is rich in zinc and copper, may help balance the overall metabolic activity and maintain good thyroid health.

 10. Poppy Seeds for Kidney Stone Prevention

Potassium is an essential mineral that may help to prevent most forms of kidney stones. ^[15]

 Poppy seeds contain 646 mg of potassium per 100 gm. It may be a helpful aid to kidney health by balancing fluid and preventing stone formation in the kidney. ^[16]

Khus khus also contains oxalic acid, which might help absorb surplus calcium and prevent it from crystallising in the kidneys. ^[17]

 Thus, a balanced meal regime that includes Khus khus may help nourish your kidneys and keep the stones away. ^[18]

 11. Healing Mouth Ulcers

 Poppy seeds have cooling properties that are particularly helpful in treating mouth ulcers. ^[19]

 Their soothing effect may help reduce inflammation and pain and promote healing in oral lesions. 

Khus khus has anti-inflammatory properties. ^[20] These may reduce irritation and discomfort associated with mouth ulcers, providing a natural home remedy.

 However, while this aspect of its use is emphasised in traditional medicines, further scientific research is still required to establish what effect poppy seed has on oral ulcers and to explain the specific mechanisms involved.

 12. Boosts Immunity

 With their rich nutritional profile of antioxidants and essential minerals such as zinc, poppy seeds may also help boost immunity.

 Antioxidants, such as polyphenols like Quercetin, might protect the body from cellular damage and fight diseases caused by oxidative stress. ^{[21] [22]}

 On top of that, zinc could help to regulate the body’s metabolism and normal functioning of immune functions.  ^[23]

 Hence, frequent consumption of Khus khus may help enhance the body’s ability to resist infectious diseases.

 This immune-boosting effect is particularly beneficial during seasonal changes and illness outbreaks, making Khus khus a valuable addition to a health-conscious diet.

Storage Tips

Following certain storage tips is necessary to increase the shelf life of the food item.

• Keep the seeds out of direct sunlight; when kept in a cool, dark environment, their shelf life is increased.
• To avoid oxidation, keeping these seeds in an airtight glass jar is recommended.
• Freezing them in an appropriate container may increase their shelf life to a year.
• Storing them away from moisture may stop or delay the growth of fungus.

Ways to Consume Poppy Seeds

There are several ways of consuming poppy seeds, a few of which are listed below –

•  In the form of paste— Poppy seed paste can be prepared by soaking and grinding them with little water. This may be consumed as it is or with milk as desired.
• By infusing— Khus khus may be consumed by infusing them in an infuser or by directly pouring hot water on them and letting them sit for 15 minutes.
• By dry roasting— Dry roasting Khus khus is yet another consuming method. After dry roasting, they can be added to smoothies, yoghurt, or as a crunch element to food.

[Note: Storing the dry roasted Khus khus in an air-tight container will help keep them flavourful for a long time, also preventing oxidation]

Recipes with Poppy Seeds

Recipe 1: Salad dressing with Poppy Seeds

Ingredients

• Olive/Canola oil – ¾ cup
• Mayonnaise – 1 tbsp
• Vinegar – 1 tbsp
• Poppy seeds – 1 tbsp
• Dijon mustard – 2 tsp
• Salt to taste
• Honey (optional)

Method

• Mix all oil, mayo, vinegar, and Dijon mustard till incorporated properly.
• If desired, add salt, Khus khus, and honey and mix well.
•  The dressing can be stored in the refrigerator and used on salads.

Recipe 2: Eggless Poppy Seed Cake

Ingredients

• All-purpose flour – 2 cups
• Baking powder – ¾ tbsp
•  Softened butter – 1 cup
• Sugar – 1 cup
• Milk – ½ cup
• Vanilla extract – 1 tsp
•  Poppy seeds – 2 tbsp
• Baking soda – 1 tsp

Method

• Mix all-purpose flour and baking powder in a container.
• Take another container and whisk butter and sugar together till the sugar melts.
• Add the dry flour mixture into this container and mix properly by adding half a cup of milk.
• After the batter is ready, add the vanilla extract and Khus khus and give it a quick mix.
• Preheat the oven. Just before adding the batter to the mould, add baking soda and bake for 30 minutes.

[Note: You can use Aashirvaad’s all-purpose flour for enhanced taste and quality]

Recipe 3: Poppy Seeds smoothie

Ingredients

•  Poppy seeds – 1 tbsp
•  Chopped strawberry – ½ cup
•  Chopped banana – ½ cup
• Milk – 1cup
• Yogurt – ½ cup
• Sugar to taste

Method

•  Take a grinder jar, add all the ingredients, and grind until everything is mixed properly.
• Pour it into a glass, garnish it with a few more Khus khus, and enjoy.

Recipe 4: Dry Fruit and Coconut Ladoo with Poppy Seeds

Ingredients

• Dates – 2 cups
• Almonds – ½ cup
•  Walnut – ½ cup
• Nutmeg – 1 tsp
•  Dried coconut – 1 cup
• Jaggery to taste
•  Ghee – ½ cup
•  Poppy seeds – 2 tbsp

Method

• Chop the almonds, walnuts, dates, and dried coconut.
• Dry roast the chopped almond, walnut, dried coconut, and poppy seeds till golden brown. Make sure not to roast too much.
• Then, melt ghee in a heavy-based utensil and add jaggery until it is properly incorporated. Do not boil it.
• Add all the dry roasted ingredients to it along with nutmeg and mix well.
• Let it cool, and shape it into Ladoos by hand.

Side Effects of Poppy Seeds

• Allergic reaction – Some individuals may be prone to allergies due to the consumption of Khus khus. It may cause itching or swelling that requires medical intervention. ^[24]
• Discomfort or stomach pain – Consuming poppy seeds in large quantities may cause digestive issues, discomfort, or pain in the abdomen due to the high content of fiber in it. ^[25]
• Interruption in drug test – Khus khus contains slight levels of morphine, codeine, and thebaine. Regular consumption of it in large quantities may interrupt the urine drug test and show a false positive result for the presence of opioids. ^[26]

Final Words

Including poppy seeds in a balanced diet may result in good eyesight, healthy bones, and regulated blood pressure. There are several ways of consuming khus khus to gain maximum benefit, but the quantity should be controlled.

The recipes and storage tips in this article may help you find the right way to include these seeds in your diet according to your desired taste. Storing them correctly may also increase the shelf life of the food item.

Consult a dietitian before making any major changes in your diet. This may help prevent side effects or allergies.

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