Poppy Seeds: 6 Health Benefits Of Khus Khus And How To Use It

Poppy seeds are tiny, round seeds that come from the opium poppy plant, scientifically known as Papaver somniferum. These seeds are commonly used in culinary applications as a spice and flavouring agent. Poppy seeds can be found in various cuisines around the world and are known for their slightly nutty and mildly sweet flavour. Poppy seeds are a hidden gem kind of an ingredient which are packed with nutrition and versatility. Here are some nutritional benefits you can get out of poppy seeds:


Poppy seeds are a nutrient-rich food, packing a variety of essential vitamins and minerals. These tiny seeds are a notable source of calcium, which is vital for maintaining strong bones and teeth, as well as phosphorus and magnesium, both of which play crucial roles in bone health and overall bodily functions. Poppy seeds also contain iron, an essential component of haemoglobin, which is responsible for transporting oxygen in the blood. Additionally, they provide dietary fibre, supporting digestive health by preventing constipation and promoting regular bowel movements. This nutrient-dense profile, along with their moderate content of healthy fats and antioxidants, makes poppy seeds a valuable addition to a balanced diet.

Aid Digestion 

Poppy seeds can aid digestion primarily due to their dietary fibre content. Dietary fibre is a non-digestible component of food that adds bulk to the stool and promotes healthy bowel movements. In the case of poppy seeds, their fibre content can help prevent constipation by softening and adding volume to the stool, making it easier to pass through the digestive tract. 

Additionally, fibre can support a healthy gut microbiome by serving as a source of nourishment for beneficial gut bacteria. A well-balanced gut microbiome is essential for efficient digestion and overall gastrointestinal health. Incorporating poppy seeds into your diet, whether in baked goods or as a topping for salads, can contribute to a smoother and more regular digestive process, aiding in overall digestive comfort and well-being.

Skin Health 

Poppy seeds can be beneficial for skin health, primarily through the use of poppy seed oil extracted from these seeds. Poppy seed oil is rich in essential fatty acids, particularly linoleic acid, which helps to nourish and moisturise the skin. This natural oil can be used topically in skincare products and massage oils to hydrate and soften the skin, leaving it smoother and more supple. Its emollient properties make it suitable for dry and sensitive skin types, helping to lock in moisture and alleviate dryness. Additionally, the oil's antioxidant content can protect the skin from free radical damage, which can contribute to premature ageing and skin issues. While poppy seed oil can be a valuable addition to your skincare routine, it's important to use it in conjunction with a well-rounded skincare regimen for optimal skin health.

Source of Healthy Fats 

Poppy seeds serves as a source of healthy fats in the diet, primarily offering monounsaturated and polyunsaturated fats. These types of fats are considered heart-healthy and can have several positive effects on the body. Monounsaturated fats, for instance, are known for their potential to help reduce "bad" LDL cholesterol levels, which can lower the risk of heart disease. Polyunsaturated fats, including omega-3 and omega-6 fatty acids found in poppy seeds, play essential roles in various bodily functions, such as regulating inflammation, supporting brain health, and maintaining the integrity of cell membranes. Incorporating poppy seeds into your diet can provide these beneficial fats, contributing to overall well-being when consumed in moderation as part of a balanced diet. However, it's essential to be mindful of portion sizes, as poppy seeds are calorie-dense, and excessive fat consumption can lead to weight gain if not managed appropriately.

Improved Sleep 

Poppy seeds may contribute to improved sleep due to their small but noteworthy content of certain compounds known for their potential sleep-promoting effects. Tryptophan, an amino acid found in poppy seeds, can be converted into serotonin in the brain, which plays a role in regulating sleep and mood. Additionally, poppy seeds contain magnesium, a mineral that can help relax muscles and calm the nervous system, potentially aiding in achieving a state of relaxation conducive to sleep. Consuming poppy seeds in moderation, such as incorporating them into a bedtime snack or meal, might provide a mild calming effect and support a more restful night's sleep for some individuals. 

However, it's important to remember that poppy seeds alone are unlikely to be a solution for chronic sleep issues, and maintaining a consistent sleep routine and addressing any underlying sleep disorders are crucial for achieving long-term improvements in sleep quality.

Antioxidant Properties 

Poppy seeds possess antioxidant properties thanks to their content of polyphenols and other natural compounds. Antioxidants play a crucial role in protecting cells from oxidative stress and the harmful effects of free radicals, which can contribute to various chronic diseases and premature ageing. The polyphenols in poppy seeds help neutralise these free radicals, reducing their potential damage to cells and tissues. Incorporating poppy seeds into your diet as part of a balanced nutrition plan can provide a modest but beneficial dose of antioxidants, contributing to overall health and potentially lowering the risk of chronic diseases associated with oxidative damage, such as heart disease and certain types of cancer. However, it's essential to consume a variety of antioxidant-rich foods for comprehensive health benefits, as no single food can provide all the antioxidants needed for optimal well-being.

How to Use Poppy Seeds ?


Poppy seeds are a beloved ingredient in baking and can enhance both the flavour and texture of various baked goods. When incorporated into recipes, these tiny seeds add a delightful crunch and a subtle, nutty flavour that compliments sweet and savoury dishes alike. In baking, they are commonly used in items like bread, muffins, cakes, and pastries, either as a topping or incorporated directly into the batter or dough. Poppy seeds not only contribute to the overall sensory appeal of baked goods but also provide essential nutrients such as dietary fibre, which aids in digestion, and healthy fats that contribute to a moist and tender texture. Their unique taste and versatility make poppy seeds a go-to choice for bakers looking to add an extra layer of flavour and nutrition to their creations.


Incorporating poppy seeds into salads can be a delightful and health-beneficial addition to your meal. These tiny seeds add both texture and flavour to salads, creating a delightful crunch and a mild, nutty taste. Beyond their culinary appeal, poppy seeds offer health benefits, including dietary fibre to promote digestive regularity and antioxidants to protect cells from oxidative damage. Their magnesium content may help relax muscles and reduce stress, making them a relaxing addition to a salad. Furthermore, the healthy fats found in poppy seeds, such as monounsaturated and polyunsaturated fats, can support heart health when consumed as part of a balanced diet. So, next time you prepare a salad, consider sprinkling some poppy seeds on top for an extra layer of taste and nutrition.

Indian Curries 

Poppy seeds play a significant role in Indian cuisine, particularly in the preparation of curries and gravies. They are often ground into a paste and used as a base or thickening agent in a variety of dishes. This poppy seed paste not only adds a mild, nutty flavour but also imparts a luscious, creamy texture to curries. Poppy seeds contribute to the rich and complex flavours of Indian cuisine and are often combined with other spices and ingredients like cashews, coconut, and yoghurt to create aromatic curry sauces. Additionally, poppy seeds may add a subtle sweetness to the dish while also providing some nutritional benefits, including dietary fibre, healthy fats, and essential minerals, making Indian curries not only delicious but also nutritious.

Khus Khus Sharbat 

Khus Khus Sharbat, also known as poppy seed drink, is a popular and refreshing beverage in some parts of India and other regions. It's typically made by soaking poppy seeds (khus khus) in water and then blending them into a creamy, nutty paste. This paste is then sweetened with sugar or other sweeteners and often flavoured with cardamom or rose water for added aroma. The result is a cool, milky beverage with a unique and slightly earthy flavour profile. Khus Khus Sharbat is not only enjoyed for its taste but is also believed to have a cooling effect, making it a popular choice during hot summer months to help beat the heat and stay refreshed. It can be served chilled over ice and is a delightful way to quench your thirst while savouring a traditional and soothing Indian drink.