15 Amazing Benefits of Poppy Seeds (Khus Khus)

Introduction

Known by various names across different states of India, Khus Khus or Poppy seeds are a well-known ingredient in numerous Indian cuisines. Since they are a good source of nutrition for people with diabetes, they are used in many recipes meant for individuals with diabetes too. While they have a peculiar nutty taste, they are highly recommended when you want to add a nice aroma to any dish. 

Different variants of poppy seeds are readily available. From these, the popular types are: 

• White poppy seeds – Also known as Indian/Asian poppy seeds 
• Oriental poppy seeds – Also known as Opium poppy 
• Blue poppy seeds – Also known as European poppy seeds 

Nutrition Facts of Poppy Seeds

Poppy seeds are a rich source of dietary fibre which helps you feel full for longer periods of time as compared to other foods. It is also good for bone health and blood clotting. The iron and calcium content of poppy seeds are helpful in the development and health of the nervous system. 

A quick guide on the nutritional content of 100g Khus Khus¹: 

• Calories: 525 
• Carbohydrates: 28.1g 
• Fibre: 19.5g 
• Fats: 41.6g 
• Protein: 18g 
• Thiamine: 0.85 mg 
• Folate: 82 µg 
• Vitamin B6: 0.247 mg 
• Vitamin E: 1.77 mg 
• Choline: 8.8 mg  
• Riboflavin: 0.1 mg 
• Calcium: 1440 mg 
• Phosphorus: 870 mg  
• Manganese: 6.71 mg 
• Magnesium: 347 mg 
• Iron: 9.76 mg 

Did you know that poppy seed oil has a high content of linoleic acid, making up around 62% of its fatty acid profile? It also contains significant amounts of other beneficial fatty acids such as oleic acid (24%), palmitic acid (10%), stearic acid (2%), and linolenic acid (1%)⁸.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Health Benefits of Poppy Seeds

Here are some popular benefits of poppy seeds: 

1. Helps Boost Fertility 

Poppy seeds may play a helpful role in boosting fertility. They are known to remove mucus from the fallopian tubes and aid in achieving pregnancy. They also help enhance sexual desire and improve sexual health by boosting libido². 

2. Aids Better Sleep  

Opium poppy is known to be helpful in inducing sleep. Known to create a calming effect, the seeds help in bringing down stress levels³. They can be consumed in the form of tea or made into a paste and mixed with warm milk to enjoy a blessed slumber.

3. Enhances Bone Strength

Being rich in copper and calcium, poppy seeds help in improving bone health. The manganese in the seeds helps in the production of the protein called collagen. Collagen strengthens and protects the bones from severe damage.

4. Improves Digestion

Poppy seeds are a rich source of insoluble fibre and can help in strengthening the digestive system and aiding in relieving constipation⁴.

5. Aids Cardiovascular Health

Poppy seeds are rich in iron that helps improve the circulation of oxygen to the body. They also contain omega-3 fatty acids which are beneficial in reducing the chances of cardiovascular diseases.  

6. Helps Manage Mouth Ulcers

Since they have a cooling effect on the body, poppy seeds are known to be a great home remedy for mouth ulcers. However, only limited research is known to back this ideology. 

7. Helps Regulate Blood Pressure

Oleic acid, an essential component in poppy seeds, is known to reduce blood pressure levels in the short term⁵. However, long-term use has been linked to multiple potential side effects. 

8. Great for the Eyes

The zinc and antioxidants in poppy seeds help to improve vision and protect against eye conditions such as glaucoma⁶.

9. Improves Brain Functions 

Poppy seeds are rich in iron. This helps increase haemoglobin levels. Consumption of poppy seeds can improve the circulation of blood which results in an optimal supply of oxygen to every part of the body including your brain. This can help neurotransmitters function efficiently and improve the functioning of the brain.  

10. Helps Treat Kidney Stones 

The potassium content in Poppy seeds may help in resolving kidney stones⁷.

11. Good for Thyroid 

Zinc is a pivotal element for thyroid glands, and thanks to their rich zinc content, poppy seeds can aid proper thyroid functioning. 

12. Helps Manage Blood Sugar 

Poppy seeds keep waist circumference under check. This in turn helps manage blood sugar better⁸.

13. Natural Analgesic 

For generations, poppy seeds have been a tried and tested option to relieve pain⁹. Many ancient medical practitioners have used the analgesic properties of poppy seeds to comfort their patients in pain. Some reports also suggest the consumption of poppy tea, made by mixing the seeds in hot water, to reduce pain. The pain-relieving property is significantly high in the Opium variant of poppy seeds. 

14. May Help Manage Dandruff 

Prepare a paste of soaked poppy seeds, white pepper, and hung curd and apply to your hair. Leave for half an hour and wash off. Use of this paste regularly may help reduce dandruff.

15. Helps Lower Stress 

Dry poppy seeds contain very small levels of opium alkaloids. It helps soothe nervous irritability and act as a painkiller¹⁰. Poppy seed drink also reduces the levels of cortisol in the body and helps lower stress.

How to Incorporate Poppy Seeds into My Diet?

Poppy seeds are found in plenty of bakery products, like bagels and muffins. They can be added to salads as dressing and can be consumed with vegetables too. One can use poppy seeds as a topping, to add some crunch to cheese or on toast.   

Here are a few quick recipes to add this wonderful seed to your diet: 

Posto Bata

• Grind 1 teaspoon of poppy seeds with one green chilli (or use a mixer). 
• Add to a bowl with 2 teaspoons of chopped onion, salt, and mustard oil. 
• Mix and mash thoroughly, then have it with rice. 

Aloo Posto 

• Grind 1 tablespoon of poppy seeds with 1-2 green chillies, add water if necessary. 
• Fry finely sliced onions and cubed potatoes in oil. 
• Add in the poppy seed paste along with salt and half a teaspoon of sugar. 
• Mix well, then add half a cup of water and let it simmer for a few minutes. 

Incorporating poppy cake into your diet may provide additional nutritional benefits. It is a valuable byproduct of poppy seed processing that offers new food options. This natural ingredient is minimally processed and has the potential to be used by food manufacturers in the development of new products. It can be particularly beneficial as a functional ingredient, such as in bakery products, due to its high fiber content and being a gluten-free source of high-quality protein⁸.

Dr. Rajeev Singh, BAMS

The Risks and Side Effects of Poppy Seeds

• Poppy seeds should be sourced from trusted retailers. Poppy seeds can contain opioid compounds if they are not processed properly or harvested properly. Poppy seeds with high opioid levels can cause potentially serious side effects.  
• The use of poppy seeds for insomnia¹ should be monitored. It should be in very limited quantities since there is a likelihood of the development of dependency.  
• Consumption of poppy seeds should be done in moderation. Overconsumption of poppy seeds can result in a positive drug test for opioids.   

Also Read: 8 Most Effective Foods To Fight Thyroid! 

Conclusion

Poppy seeds offer numerous health benefits, including supporting digestion, bone health, heart function, and immunity, while also providing essential nutrients and antioxidants. However, they should be consumed in moderation, as excessive intake may cause side effects or interaction with certain medications.  

Frequently Asked Questions (FAQs)

References

1. U.S. Department of Agriculture, FoodData Central. Food details for FDC ID 171330 [Internet]. 2025 [cited 2025 Sep 22]. Available from: https://fdc.nal.usda.gov/food-details/171330/nutrients 

2. Li H, Ren Y, Yan J, Huang M, Zheng B, Luo X, Huang S, Cai S. Fertility Outcome and Safety of Ethiodized Poppy Seed Oil for Hysterosalpingography in 1,053 Infertile Patients: A Real-World Study. Front Med (Lausanne). 2022 Apr 15;9:804494. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9051392/ 

3. Baradaran Rahimi V, Askari VR, Tajani AS, Hosseini A, Rakhshandeh H. Evaluation of the Sleep-Prolonging Effect of Lagenaria vulgaris and Cucurbita pepo Extracts on Pentobarbital-Induced Sleep and Possible Mechanisms of Action. Medicina (Kaunas). 2018 Jul 31;54(4):55. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6174352/ 

4. Melo D, Álvarez-Ortí M, Nunes MA, Espírito Santo L, Machado S, Pardo JE, Oliveira MBPP. 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. Foods. 2022 Sep 29;11(19):3027. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9562219/ 

5. Najafipour H, Beik A. The Impact of Opium Consumption on Blood Glucose, Serum Lipids and Blood Pressure, and Related Mechanisms. Front Physiol. 2016 Oct 13;7:436. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5061814/ 

6. Latib F, Zafendi MAI, Mohd Lazaldin MA. The use of vitamin E in ocular health: Bridging omics approaches with Tocopherol and Tocotrienol in the management of glaucoma. Food Chem (Oxf). 2024 Sep 24;9:100224. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11481750/ 

7. Bencheikh N, Elbouzidi A, Kharchoufa L, Ouassou H, Alami Merrouni I, Mechchate H, Es-Safi I, Hano C, Addi M, Bouhrim M, Eto B, Elachouri M. Inventory of Medicinal Plants Used Traditionally to Manage Kidney Diseases in North-Eastern Morocco: Ethnobotanical Fieldwork and Pharmacological Evidence. Plants (Basel). 2021 Sep 20;10(9):1966. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8468912/ 

8. Nalini M, Poustchi H, Roshandel G, Kamangar F, Khoshnia M, Gharavi A, Brennan P, Boffetta P, Dawsey SM, Abnet CC, Malekzadeh R, Etemadi A. Association Between Incident Type 2 Diabetes and Opium Use: Mediation by Body Mass and Adiposity. Am J Epidemiol. 2023 Nov 10;192(12):2050-2062. Available from: https://pubmed.ncbi.nlm.nih.gov/37552966/ 

9. Trang T, Al-Hasani R, Salvemini D, Salter MW, Gutstein H, Cahill CM. Pain and Poppies: The Good, the Bad, and the Ugly of Opioid Analgesics. J Neurosci. 2015 Oct 14;35(41):13879-88. Available from: https://pubmed.ncbi.nlm.nih.gov/26468188/ 

10. Nomier Y, Khuwaja G, Penakalapati SR, Alshahrani S, Rehman Z, Khawaji R, Alhazmi W, Mubarak A, Alam MF, Anwer T, Rashid H, Shaheen E, Alkashef K. Ethnopharmacological evaluation of Poppy seed oil in combination with Tramadol on behavioral paradigm and on dopamine, and cytokines levels. Eur Rev Med Pharmacol Sci. 2023 Mar;27(5):2077-2090. Available from: https://pubmed.ncbi.nlm.nih.gov/36930507/ 

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