15 Amazing Benefits of Poppy Seeds (Khus Khus)

Poppy Seeds (Khas Khas): Origin

A common question most Indians who come across these tiny seeds in their kitchen ask is ‘what is khas khas’? Commonly known as khas khas in India, poppy seeds are derived from the opium poppy plant, scientifically termed Papaver somniferum. The usage of these seeds can be traced back to thousands of years, with various ancient civilisations cultivating and applying them for diverse purposes.

It is believed that the poppy plant initially sprouted in the Western Mediterranean region. Over time, it has been nurtured across different regions, including India, Russia, and several parts of Europe. Whether for culinary enjoyment or medicinal benefits, poppy seeds have found an essential place in many cultures. They are especially common in Central Europe and South Asia, where their cultivation and sale are lawful. In India, the cultivation of poppy seeds is licenced, primarily because they contribute to the production of opium, a potent narcotic extracted from the plant’s latex.

From lacing delectable dishes with a unique flavour profile to treating specific health conditions, the benefits of khas khas are truly multifaceted. Let us explore its historical significance further.

Poppy Seeds (Khas Khas): Historical Significance

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 the fact 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.

Poppy Seeds Nutritional Value per 100 g

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:

Nutrient	Amount
Energy	525 Kcal
Carbohydrates	28.13 g
Protein	17.99 g
Total Fat	41.56 g
Cholesterol	0 mg
Dietary Fibre	19.5 g
Folates	82 µg

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

Additionally, they are a good source of vitamin C (1 mg) and vitamin E (1.77 mg). The seeds also contain minerals like copper (01.627 mg), manganese (6.707 mg), phosphorus (870 mg), selenium (13.5 μg), sodium (26 mg), and potassium (719 mg).

Health Benefits of Poppy Seeds (Khas Khas)

The nutritional value of poppy seeds is reflected in the wide range of health benefits they offer.

Here are 10 key benefits of poppy seeds:

1. Fertility Enhancement: 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 help in inducing sleep and creating a calming effect, reducing stress levels. They can be consumed as tea or mixed with warm milk for a good night’s sleep.
3. Bone Health: Rich in copper and calcium, poppy seeds support bone health. The manganese in the seeds aids collagen production, protecting bones from damage.
4. Digestive System Support: Being a rich source of insoluble fibre, poppy seeds strengthen the digestive system and may help with constipation.
5. Cholesterol Management: Abundant in dietary fibres, poppy seeds help with the reduction of harmful cholesterol levels while maintaining good cholesterol.
6. Cardiovascular Benefits: Iron-rich poppy seeds can help improve blood circulation and regulate blood pressure levels. They also contain Omega-3 fatty acids, which reduce the risk of cardiovascular diseases.
7. Improved Vision: Poppy seeds are rich in zinc and antioxidants, which can help improve vision and protect against eye diseases such as macular degeneration.
8. Brain Function Enhancement: Consuming poppy seeds can improve blood circulation, providing optimal oxygen supply to the brain, helping to enhance cognitive functioning.
9. Kidney Stone Prevention: The high potassium content in poppy seeds helps treat and prevent kidney stones.
10. Pain Relief: For generations, the analgesic properties of poppy seeds have been used to relieve pain and discomfort.

How to Eat Poppy Seeds (Khas Khas)

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:

• 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.
• 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.
• Roasting: Dry roasting poppy seeds can help intensify their flavour. This method is often used before adding the seeds to dishes, as it enhances their unique nutty taste and aroma.

How to Incorporate Poppy Seeds Into Your Diet?

Incorporating poppy seeds into your diet can be both enjoyable and beneficial for your health. Here are some practical ways you can do so:

• 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.
• Savoury Dishes: Khas khas is often used as a thickening agent in curries in Indian cuisine. Ground poppy seeds also enhance gravies, salads, vegetables, rice and more by imparting their distinctive taste.
• 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. In a bowl, mix 1 cup all-purpose flour, 1 cup sugar, 1/2 cup poppy seeds, 1 teaspoon baking powder, and a pinch of salt. In another bowl, combine 1/2 cup milk, 1/2 cup melted butter, 2 eggs, and 1 teaspoon vanilla extract. 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 out clean. Let the cake cool before serving.

The Risks and Side Effects of Poppy Seeds (Khas Khas)

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

• While poppy seeds themselves do not contain opiates, they can become contaminated with opium during harvesting or via insects. The level of opiates on poppy seeds can vary greatly, so it is essential to only consume poppy seeds that have been adequately processed to remove opiates.
• Apart from the opioid risk, consuming excessive amounts of khas khas may cause gastrointestinal issues, including bowel obstruction. Also, like any other food item, some individuals may have an allergy to poppy seeds. So, if you are trying them for the first time, start with a small quantity to ensure you do not have an adverse reaction.

Conclusion

The benefits of poppy seeds or khas khas are manifold when consumed in moderation as part of a balanced diet. It is evident that poppy seeds pack a nutritional punch that can contribute positively to your health. However, one must not overlook the potential risks associated with improper sourcing and excessive consumption. So, ensure your khas khas is sourced from reputable retailers, properly washed and processed, and eaten in moderation.

Remember to consult your doctor or a nutritionist if you have any doubts or health concerns. After all, your health is vital, and making informed decisions about what you consume can go a long way in maintaining it.

Frequently Asked Questions (FAQs)