Health Benefits of Poppy Seeds

Nutty and pleasant in taste, poppy seeds are nutritious oilseeds used as a condiment in cooking. Although the seeds obtained from the dry fruits (pods) of the poppy plant (opium poppy), they are entirely free from any harmful side effects of other poppy plant products such as opium poppy.

People typically express concern over the narcotic properties of the flower plant from which poppy seeds are derived. Though it is true that the unripe seed of the plant contains alkaloids like morphine, a painkiller which might be addictive, the ripe seeds used for preparations contain only traces which do not seem to cause any form of addiction. However, we should keep in mind that even trace amounts of the alkaloids will cause a false positive end in drug tests. The alkaloids will stay within the body up to 2 days and hence, continuous result checks should be performed.

Ancient Egyptians were aware of poppy seeds harvesting from the poppy fruit head. Through the Arab traders, opium cultivation spread to Persia, ancient Khorasan, and India. Today, seeds of poppy is a well-established commercial crop in many parts of the world including Czech Republic, Germany, Turkey, France, India, and East European region.


The poppy plant grows up to 5 feet in height. It requires full sunlight and fertile soil to flourish. Depending upon its variety, lilac, blue, red or white flowers appear during spring on long peduncles which subsequently turn into globular or oval shaped fruits (seed capsules).

Health Benefits: 

Calcium and Copper

Poppy seeds also serve as good sources of calcium and copper, two essential minerals. Each 2-tablespoon serving of poppy seeds provides you with 253 milligrams of calcium and 286 micrograms of copper -- 25 and 32 percent of your recommended daily calcium and copper intakes, respectively. Calcium is renowned for its role in bone health, but it also helps your heart and nervous system function. Copper keeps your connective tissues strong, strengthens your bones and protects your DNA from damage.


Phosphorus and Manganese
Phosphorus, along with calcium, makes up part of your bone tissue, while manganese makes collagen -- a protein that protects your bones from damage. Consuming a 2-tablespoon serving of poppy seeds boosts your phosphorus intake by 153 milligrams -- 22 percent of your recommended daily phosphorus intake -- and provides 65 percent of the daily manganese intake requirement for women and 51 percent for men.

Good Source Of Dietary Fiber

The outer husk of the poppy seed is a good source of dietary fiber, which is a plant-based type of carbohydrate that adds bulk to your food. You will get 19.5 grams of dietary fiber from 100 grams of raw poppy seeds, which is 51% of your daily recommended intake. A large percentage of the fiber found in poppy seeds is metabolized slowly, which helps absorb water down the digestive tract. That, in turn, can ease constipation and keep you feeling fuller for longer.  The dietary fiber content of poppy seeds can also decrease blood LDL cholesterol levels by binding bile salts, decreasing their re-absorption in the colon.

Good Source Of Minerals
Full of calcium, phosphorus, iron and zinc, poppy seeds are tiny power houses of minerals. Just one teaspoon of the oilseeds has 4% of your recommended daily intake of phosphorus and calcium! When combined, these two substances form the mineral used to build bones, and adults regularly need both to help avoid bone weakening diseases like osteoporosis.

Poppy seeds are also a good source of iron, which carries oxygen through the body and builds proteins and neurotransmitters, improving the immune system. One teaspoon of poppy seeds provides about 4% of the daily recommended intake of iron for men, and 2% for women.

Zinc is an important mineral that supports the structure of proteins and the production of new cells. It is not stored in the body, so, although you don’t need large amounts of it, you still need a little bit every day to meet your daily recommended intake. This important mineral supports the immune system and encourages neurological development. One teaspoon of poppy seeds provides 2% of the recommended daily intake for men and 3% for women.


On top of that, poppy seeds are a great source of copper, which is an essential mineral that helps the body produce red blood cells. In turn, it keeps your connective tissues strong and can aid in strengthening bones. One tablespoon of poppy seeds will provide you with just over 140 micrograms of copper, which is around 10% to 15% of your daily recommended intake.

Source Of B-Complex Vitamins

Poppy seeds provide B-complex vitamins, including thiamin, pyridoxine, niacin, pantothenic acid, riboflavin and folic acid. B vitamins are extremely important during the metabolism process, especially when metabolizing fat and carbohydrates. However, as they are so small and you probably wouldn’t eat more than a couple of tablespoons in a day, it would not provide enough to keep your B vitamins at a constant level, so it’s worth remembering that, while they will contribute to your overall intake, you need to make sure you’re getting enough from other sources as well.