Ashu’s Curiosity
Today, Ashu has to spend time at his friend’s home, where he was introduced to a new dessert: Poste ka Halwa.
It had a great taste, flavour and texture but what amazed him the most was that it had poppy seeds as its main ingredient. In India, These small-sized seeds are also known as “Khus Khus”.
Ashu had heard from his family that poppy is a plant whose extract is used to make Heroin. It is a deadly and addictive drug but he was surprised that seeds from the same plant are used to prepare a dessert.
Now, Ashu wants to clear his dilemma about health benefits of khus khus or Poppy seeds, their nutritional content and risks. Again, Know Ur Diet is a platform where he can get complete information about this. Let us see what he finds:
What are Poppy Seeds/ Khus Khus?
Poppy seeds are tiny, kidney-shaped yet nutritious and have been used for medicinal purposes and culinary traditions for centuries. These seeds are extracted from the Poppy plant and are used as oilseed.
Poppy plants were first cultivated in Eastern Mediterranean & Central Europe. Later they were used by many civilisations for Sedatives.
In India, Poppy seeds are known by multiple names such as Posto Seeds and Khus Khus. In North and East India, these seeds are used as herb & spice to prepare a good number of dishes.
Surprising Fact about Poppy Seed/Khus Khus
Poppy seeds were used by ancient civilisations to make poppy milk mixed with honey to be used as a sedative drug for calming down crying babies.
Poppy plant is also associated with colonisation because there were 2 opium wars fought between Western colonial powers (British and later French) and the Qing Dynasty for the monopoly of the opium trade in Chinese territory.
Poppy Seeds Nutrition Value
Following is the list of nutrients and minerals content in the 1 tbsp of Poppy seed:
| Nutrients | Poppy seeds – 1 tbsp |
|---|---|
| Energy | 46.2 kcal |
| Protein | 1.58 g |
| Fat | 3.66 g |
| Carbohydrates | 2.47 g |
| Fiber | 1.72 g |
| Sugar | 0.26 g |
| Calcium | 127 mg |
| Iron | 0.859 mg |
| Magnesium | 30.5 mg |
| Potassium | 63.3 mg |
| Phosphorus | 76.6 mg |
Source: US Department of Agriculture
Health Benefits of Poppy Seeds
Poppy seed or Khus Khus has been used in traditional medicines for centuries because of how these seeds can have a positive impact on the human body. Here are 6 such Poppy seed benefits that everyone should know:
Rich in Antioxidants
One of the major reasons, why you should add Khus Khus to your daily diet is because it is a rich source of Antioxidants and minerals.
Polyphenols in poppy seeds have anti-inflammatory properties that can reduce the inflammatory effects on the heart, brain and skin. This is because antioxidants reduce the oxidative stress generated by free radicals on cells.
Aids in Pain Relief
Poppy as a plant carries sedative effects due to the contents like morphine, codeine & thebaine. These opium alkaloids have pain-relieving effects because they activate the opioid receptors that can provide pain relief.
Poppy seed does not carry these compounds naturally but it gets in it through contamination due to harvesting or pest damage. These seeds can be used as an alternative to other pain-killer medications but you need to take advice from your doctor before using them.
Good for Hair & Skin Care
If you are facing any sort of hair or skin problem then you should have Khus Khus in your diet. Poppy seed is rich in monosaturated and polyunsaturated fats that are considered good for skin health.
Also, khus khus is a food that promotes faster healing of wounds and other skin-related problems when you apply it directly on the skin in the form of an ointment.
Boosts Heart Health
Due to the presence of polyunsaturated and monosaturated fats, khus khus is a heart-friendly food that reduces the risk of cardiovascular disease. Also, poppy seeds are a rich source of Omega-6 and omega-9 fatty acids. These fatty acids are essential as good cholesterol for the heart.
Helps in Digestion
Fiber content in Khus Khus makes it a great food option to relieve gut-related problems. Poppy seeds can help you by smoothening the digestive process through the easy movement of stool and preventing constipation. Regular consumption of these seeds in moderate quantities can also provide relief from bloating and indigestion.
Promotes Fertility
To improve reproductive health, you can have khus khus in your meal. They are rich in minerals like zinc, calcium and iron. These minerals play a vital role in maintaining fertility for a longer time.
When we talk about the benefits of poppy seeds for female then you should know that healthy fats in these seeds can help balance hormones and stability in the menstrual cycle.
Improves Vision
Most of us are suffering from vision-related issues due to the spike in screen timings. Here khus khus can be helpful in improving your vision. It carries minerals such as Protein that can promote the growth and healing of eye tissues.
Antioxidants in khus khus can help you by lowering the risk of inflammation in the eyes such as Uveitis. It can prevent swelling, infections and allergies.
Prevents Heart Diseases
When you add Khus Khus in your meal then you should know that these seeds have no unsaturated or trans fats that are responsible for heart problems.
Also, Poppy seeds are high in Omega-6 fatty acids. These compounds are beneficial in improving blood circulation and help in controlling blood pressure and blood sugar levels.
Lowers Risk of Kidney Stone
If you are a person who has a family history of kidney stones then you should prefer poppy seeds in your meal. The high Potassium presence in these seeds helps in lowering the risk of stone formation in the kidneys.
Strengthen Bones
Suppose you face any bone-related issues then doctors will advise you to take calcium supplements to tackle the problem. Khus khus is a rich source of natural calcium and is a great option to strengthen your bones.
Other minerals like zinc and copper in these seeds can also help in improving bone density and repairing bone tissues if you have any bone fractures.
Uses of Poppy Seed
After discussing the poppy seed benefits, let us now discuss the different culinary uses of poppy seed:
1. In Indian Desserts
A good number of Indian desserts are prepared with Khus khus throughout India mostly in North and East India. Indians use these seeds as a common spice to prepare curries and gravies. Some delicious poppy seed desserts are Poste ka Halwa, Khus Khus kheer, Khus khus laddu and many more.
2. Adding in Smoothie
If you love to have a healthy smoothie or a shake post-workout then add some khus khus in it to make it more nutritious. Preparing poppy seed milk is another way to add it to your meals. You can either take this milk directly or add it to any dish to enhance flavour and texture.
3. Salad Dressing
Salad is a great option when you want to cut calorie intake or lose some weight. But to make it more effective and healthier, just add some khus khus as a dressing along with fruits and vegetables. You can do a similar thing with multiple dishes by just using poppy seeds as topping on them.
4. Poppyseed Oil
Due to its high content of Vitamin E, khus khus oil can also be used as a skin moisturizer and skin care. You can find a good number of skincare brands using poppy seed oil as a main ingredient for manufacturing skin products.
Health Risks of Poppy Seed
There is no doubt that adding Khus khus or poppy seeds to the diet can provide multiple health benefits. But at the same time, there are certain health risks associated as well. Let’s discuss some Poppy seed side effects:
1. Opiate Contamination
Khus khus does not carry opiates or opium naturally. However, studies show that there are high chance that poppy seeds may get contaminated either during harvesting or damaged by pests. These unwanted opiates can show side effects and even death in some cases.
2. Bowel Problem
There are some studies claiming that khus khus if taken in large quantities can disrupt the smooth performance of digestion. These seeds are good for improving gut health but overconsumption can lead to issues like indigestion and diarrhea.
3. Skin Issues
Oil prepared from khus khus is generally considered good for skin but there are cases when the same oil has accelerated skin issues for some people. If you observe skin problems like itching, redness and pain then stop application immediately.
Conclusion
Ashu has now clarified all his doubts regarding poppy seeds and now he can add these tiny seeds to his diet. These seeds if taken in moderate quantities can provide numerous health benefits of khus khus but at the same time, over-consumption can have poppy seed side effects.
Poppy seed nutrition includes various minerals and vitamins that can help you in tackling deficiency related diseases and including it can help you in getting a balanced diet. Ashu also came to know about multiple uses of these seeds such as Poppy seed oil that can be used as skin moisturizer.
