15 Proven Benefits of Poppy Seeds (Khus Khas) for Health & Nutrition

What Are Poppy Seeds (Khas Khas)?

Tiny but mighty, khas khas—or poppy seeds—have been a staple in Indian kitchens and traditional medicine for centuries. 

Derived from the opium poppy plant (Papaver somniferum), these nutrient-rich seeds boast a long history of culinary and medicinal use across ancient civilisations, from the Egyptians to the Sumerians.

Originally from the  West Mediterranean region, poppy plants eventually spread to areas like India, Russia, and Europe. Today, khas khas plays a lawful and valued role in Indian cuisine and Ayurveda, where it’s celebrated for its nutty flavour, calming properties, and potential health benefits—from sleep support to bone strength.

Are you curious about its history and health perks? Let’s explore the legacy of these powerful little seeds further.

Poppy Seed History & Traditional Uses Across Cultures

Poppy seeds have had a noteworthy role in ancient medical practices. Their reference in old medical manuscripts indicates usage as a sedative. For instance, the Egyptian Ebers Papyrus, written around 1550 BC, mentions the calming properties of poppy seeds.

The seeds also found favour in the Minoan civilisation, which flourished from approximately 2700 to 1450 BC. They cultivated poppies specifically for their seeds and incorporated them into various medicinal concoctions. Further highlighting their historical significance is that even the Sumerians, one of the earliest urban civilisations, grew poppy seeds.

The pervasive use of poppy seeds across diverse cultures and timelines is a testament to their versatility and health benefits.

Nutritional Value of Poppy Seeds

Poppy seeds are a powerhouse of essential nutrients. The nutritional values of poppy seeds per 100 g are quite impressive. Here is a quick snapshot:

This is just the tip of the nutritional iceberg. Poppy seeds provide significant amounts of B vitamins and beneficial minerals like calcium, iron, magnesium, and zinc.

Additionally, they are also a good source of 

• Vitamin C (1 mg) 
• Vitamin E (1.77 mg)
• Copper (01.627 mg)
• Manganese (6.707 mg)
• Phosphorus (870 mg)
• Selenium (13.5 μg)
• Sodium (26 mg)
• Potassium (719 mg).

Top 10 Health Benefits of Poppy Seeds

The nutritional value of poppy seeds is reflected in their wide range of health benefits. Here are 10 health benefits of these power-packed seeds:

1. Enhance Female Fertility & Reproductive Health

Known for boosting female fertility, poppy seeds may play a role in removing mucus from the fallopian tubes, aiding in pregnancy. They may also improve sexual health by enhancing sex drive.

2. Improved Sleep Quality

Poppy seeds have been found to help induce sleep by creating a calming effect and reducing stress levels. They can be consumed as tea or mixed with warm milk for a good night’s sleep.

3. Support Bone Health

Poppy seeds are rich in copper and calcium and support bone health. The manganese in the seeds aids collagen production, protecting bones from damage.

4. Support the Digestive System

Being a rich source of insoluble fibre, poppy seeds strengthen the digestive system and may help relieve constipation.

5. May Reduce Cholesterol 

Poppy seeds are abundant in dietary fibres, which act as cholesterol-lowering agents. They help reduce bad cholesterol while maintaining optimum levels of good cholesterol. 

6. Lower Risk of Heart Diseases

Iron-rich poppy seeds can help improve blood circulation and regulate blood pressure levels. They also contain omega-3 fatty acids, reducing cardiovascular disease risk.

7. Improve Vision

Poppy seeds are rich in zinc and antioxidants, which can help improve vision and protect against eye diseases such as macular degeneration.

8. May Enhance Brain Function 

Consuming poppy seeds can improve blood circulation, provide optimal oxygen supply to the brain, and help enhance cognitive functioning.

9. Prevent Kidney Stone Formation

The high potassium content in poppy seeds helps treat and prevent kidney stones.

10. Offer Pain Relief

For generations, the analgesic properties of poppy seeds have been used to relieve pain and discomfort.

How to Use Poppy Seeds in Your Diet (6 Tasty Ways)

Poppy seeds can be consumed in a variety of ways. Not only do they add a wonderful flavour to your dishes, but they also have significant nutritional benefits. Here are a few ways you can enjoy them:

1. Direct Consumption

You might prefer to eat them raw, although they are usually more pleasing to the palate when prepared in some way. 

• Soaking them in warm water or milk for several hours can enhance their flavour and make them easier to digest. 
• Once soaked, they can be ground into a paste or added directly to different dishes.

2. Making Poppy Seed Milk

You can make poppy seed milk by soaking the seeds in water, blending them, and straining the mixture. This milk can be consumed directly or used as an ingredient in recipes.

3. Roasting

Dry roasting poppy seeds can help intensify their flavour. This method is often used before adding the seeds to dishes, enhancing their unique nutty taste and aroma.

4. Cooking and Baking 

Poppy seeds are a common sight on breads, muffins, and cakes. They lend a subtle nutty flavour and crunchy texture to baked delights.

5. Savoury Dishes

Khas Khas is often used as a thickening agent in Indian curries. Ground poppy seeds impart a distinctive taste and enhance gravies, salads, vegetables, rice, and more.

6. Salads

Toss some poppy seeds into your salad for an interesting crunchy element. A quick recipe includes mixing diced tomatoes, chickpeas, feta cheese, and poppy seeds with a dash of olive oil and seasoning.

Quick Recipe

Poppy seed cake

• Preheat your oven to 175°C and grease a 9-inch cake pan. 
• Mix 1 cup all-purpose flour, 1 cup sugar, 1/2 cup poppy seeds, 1 teaspoon baking powder, and a pinch of salt in a bowl. 
• Combine 1/2 cup milk, 1/2 cup melted butter, 2 eggs, and 1 teaspoon vanilla extract in another bowl. 
• Add the wet ingredients to the dry ingredients and mix until smooth. 
• Pour the batter into the prepared pan and bake for 30-35 minutes or until a toothpick inserted into the centre comes clean. 
• Let the cake cool before serving.

Poppy Seeds Side Effects & Precautions

Poppy seeds are a popular addition to many dishes due to their nutritional richness. However, it is crucial to understand the potential risks and side effects associated with their consumption.

• Opiate Alkaloid Contamination Risk

While poppy seeds do not contain opiate alkaloids, they can become contaminated with them during harvesting or via insects. The level of opiate alkaloids in poppy seeds can vary greatly, so it is essential only to consume poppy seeds that have been adequately processed to remove opiates.

• GI Issues & Allergies

Some individuals may have an allergy to poppy seeds. If you are trying them for the first time, start with a small quantity to ensure you do not have an adverse reaction.

• Digestive Overload

Consuming excessive amounts of khas khas may cause gastrointestinal issues, including bowel obstruction.

Takeaway

Poppy seeds are a nutritional powerhouse—loaded with fibre, minerals, and heart‑healthy fats. From aiding fertility to boosting sleep and bone strength, these tiny seeds pack big benefits. However, there are potential risks from contamination or allergies, as well as sourcing and moderation matter. Add poppy seeds to your meals mindfully, and consult your doctor if unsure.

Expert Quote:

“Poppy seeds are common in Indian households. While they are versatile and add plenty of flavour to dishes, they must be consumed in moderation.”

– Dr. Sachin Singh

FAQs

References:

• Zadeh, Sara, and Khyrunnisa Begum. “Nutritional Supplements and Its Effect on Quality of Life and Sleep.” American Medical Journal, vol. 2, no. 2, 2011, pp. 104–110, thescipub.com/pdf/amjsp.2011.104.110.pdf. Accessed 7 July 2025. https://thescipub.com/pdf/amjsp.2011.104.110.pdf
• Melo, Diana, et al. “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, vol. 11, no. 19, 29 Sept. 2022, p. 3027, https://doi.org/10.3390/foods11193027.
• Li, H., Ren, Y., Yan, J., Huang, M., Zheng, B., Luo, X., Huang, S., & Cai, S. (2022). Fertility Outcome and safety of ethiodized poppy seed oil for hysterosalpingography in 1,053 infertile patients: a Real-World study. Frontiers in Medicine, 9. https://doi.org/10.3389/fmed.2022.804494