Health Benefits of Poppy Seeds (Khus Khus)

Explore the rich nutritional profile of poppy seeds, their myriad health benefits, traditional and modern uses, and important precautions to consider.
Check health Insurance Plans
Get Quote
3 min
05-June-2025
Poppy seeds—known as khus khus in India—are more than just a culinary spice. These tiny kidney-shaped seeds are packed with vital nutrients and wellness-promoting compounds. Used in traditional Indian, Mediterranean, and Middle Eastern cuisines, poppy seeds offer benefits for your brain, bones, heart, and more.

But while foods like poppy seeds support long-term health, it's wise to back that up with a smart health insurance plan. Get covered for doctor visits, lab tests, and specialist consultations. Compare plans today

Let’s uncover what poppy seeds are, how they help your body, and the precautions to take while using them.

What is Poppy Seeds?

Poppy seeds are harvested from the dried seed pods of the Papaver somniferum plant. Despite the plant’s controversial history (linked to opium), the seeds themselves contain no narcotic properties when washed and processed correctly. In Indian kitchens, poppy seeds are commonly used in gravies, sweets, chutneys, and even home remedies.

Available in white (Indian khus khus), black, and blue varieties, these seeds are prized for their nutty taste, high oil content, and rich nutritional profile.

Top 10 Poppy Seeds health benefits

Here are the most science-backed and traditional health benefits of poppy seeds:

1. Promotes bone health

Rich in calcium, phosphorus, and magnesium, poppy seeds help strengthen bones and prevent conditions like osteoporosis.

2. Supports heart health

Loaded with omega-6 fatty acids and antioxidants, these seeds help reduce LDL cholesterol and promote cardiovascular wellness.

3. Aids in digestion

The dietary fiber in poppy seeds promotes regular bowel movements and eases digestion-related issues like constipation.

4. Boosts brain function

Poppy seeds are a natural source of iron and omega-3s, supporting memory, alertness, and cognitive health.

5. Improves sleep quality

Due to their calming properties and presence of certain alkaloids, they help relieve stress and promote better sleep.

6. Supports fertility

In traditional medicine, poppy seed oil is believed to improve female fertility by enhancing tubal function and balancing hormones.

7. Enhances skin and hair health

Zinc, iron, and antioxidants in poppy seeds help maintain glowing skin and may aid in reducing dandruff and hair fall.

8. Acts as a natural pain reliever

Poppy seed extracts have mild analgesic properties that can help reduce pain and inflammation naturally.

9. Boosts immunity

With essential nutrients like zinc, iron, and antioxidants, poppy seeds contribute to stronger immune responses.

10. Regulates blood pressure

Their potassium content helps in managing high blood pressure by easing tension in blood vessels.

While nutrient-rich foods like poppy seeds are excellent for prevention, health insurance protects you from the real cost of late detection, chronic illnesses, and specialist care. Compare plans in 2 clicks

Nutritional value of Poppy seeds (per 100g)

NutrientAmount
Energy525 kcal
Protein18 g
Total Fat41 g
Omega-6 Fatty Acids28 g
Carbohydrates28 g
Fiber20 g
Calcium1448 mg
Iron9.8 mg
Magnesium347 mg
Phosphorus870 mg
Potassium719 mg
Zinc7.9 mg


Note: Even a small serving of 1–2 teaspoons can contribute significantly to your daily mineral intake.

Poppy seeds recipe

Here are some common and delicious uses of poppy seeds in Indian kitchens:

1. Poppy Seed Curry Base

Grind soaked white poppy seeds into a smooth paste and use it as a base for rich curries like aloo posto or chicken rezala.

2. Poppy Seed Kheer

Roast and add to milk and sugar for a creamy, nutty-flavored kheer—great for digestion and bone health.

3. Poppy Chutney

Blend poppy seeds with coconut, mustard, and chillies for a nutrient-rich side chutney that pairs with rice and idlis.

4. Khus Khus Ladoo

Roast with jaggery, nuts, and ghee to make energy-boosting sweet balls—ideal during winter or post-recovery phases.

Pro Tip: Always soak or roast poppy seeds before use to enhance digestibility and reduce any mild toxicity.

Conclusion

Tiny but mighty, poppy seeds are nutritional powerhouses that boost immunity, strengthen bones, improve sleep, and support digestion. But like all things, moderation is key—especially due to their high oil content and trace alkaloids.

So, while these seeds support everyday wellness, don't overlook the importance of medical cover for when nutrition isn’t enough.

You can’t grind your way out of every illness with home remedies. Get health insurance that includes OPD, specialists, and diagnostics—and back your kitchen’s power with clinical cover. Plans start at Rs. 9.3/day#.

Frequently asked questions

Q: Can I eat poppy seeds every day?
Yes, you can eat small quantities of poppy seeds daily—about 1–2 teaspoons. They’re rich in calcium, fiber, and healthy fats. However, avoid overconsumption as excessive intake may lead to digestive issues or drowsiness in sensitive individuals.
Q: Why are poppy seeds banned in some areas?
Poppy seeds come from the Papaver somniferum plant, which also produces opium. Although the seeds are harmless when processed, unwashed or contaminated seeds may contain opioid traces, leading to bans in certain countries due to drug trafficking concerns.
Show More Show Less

Related videos

Disclaimer

Insurance is the subject matter of solicitation. *T&C Apply - Bajaj Finance Limited (‘BFL’) is a registered corporate agent of third-party insurance products of Bajaj Allianz Life Insurance Company Limited, HDFC Life Insurance Company Limited, Life Insurance Corporation of India (LIC), Bajaj Allianz General Insurance Company Limited, SBI General Insurance Company Limited, ACKO General Insurance Company Limited, HDFC ERGO General Insurance Company, TATA AIG General Insurance Company Limited, ICICI Lombard General Insurance Company Limited, New India Assurance Limited, Chola MS General Insurance Company Limited, Zurich Kotak General Insurance Co. Limited , Star Health & Allied Insurance Co. Limited, Care Health Insurance Company Limited, Niva Bupa Health Insurance Company Limited , Aditya Birla Health Insurance Company Limited and Manipal Cigna Health Insurance Company Limitedunder the IRDAI composite CA registration number CA0101. Please note that, BFL does not underwrite the risk or act as an insurer. Your purchase of an insurance product is purely on a voluntary basis after your exercise of an independent due diligence on the suitability, viability of any insurance product. Any decision to purchase insurance product is solely at your own risk and responsibility and BFL shall not be liable for any loss or damage that any person may suffer, whether directly or indirectly. Please refer insurer's website for Policy Wordings. For more details on risk factors, terms and conditions and exclusions please read the product sales brochure carefully before concluding a sale. Tax benefits applicable if any, will be as per the prevailing tax laws. Tax laws are subject to change. Tax laws are subject to change. BFL does NOT provide Tax/Investment advisory services. Please consult your advisors before proceeding to purchase an insurance product. Visitors are hereby informed that their information submitted on the website may also be shared with insurers. BFL is also a distributor of other third-party products from Assistance Services providers such as CPP Assistance Services Pvt. Ltd., Bajaj Finserv Health Ltd. etc. All product information such as premium, benefits, exclusions, sum insured, value added services, etc. are authentic and solely based on the information received from the respective insurance company or the respective Assistance service provider company.

Note – While we have made all efforts and taken utmost care in gathering precise information about the products, features, benefits, etc. However, BFL cannot be held liable for any direct or indirect damage/loss. We request our customers to conduct their research about these products and refer to the respective product’s sales brochures before concluding their sale.

Show All Text