Poppy Seeds: Know Their 5 Health Benefits

Poppy seeds are a popular ingredient in Indian and Chinese cuisine. In these cultures they have been appreciated for their versatility, since they can be included in bakery products, pasta and soups. They come from the poppy flower (Papaver rhoeas) , a plant from North Africa, which is also abundant in places with a high concentration of lime such as Western Asia and some parts of Europe.

They are found as a small black fruit whose flavor is compared to that of walnut. In addition, they are valued for their significant nutritional contribution, since they contain substances that are essential in a balanced diet.The best of all is that they can also be used for medicinal purposes, since many of their active principles act positively in the control of some symptoms and diseases.

Considering that they are not as popular as other varieties of seeds, today we want to dedicate this space to review their main benefits and forms of consumption.

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Nutritional properties of poppy seeds

Poppy seeds and dry flower bulbs.

For its variety of essential nutrients, poppy seeds have stood out as an interesting supplement to the diet. They are very low in calories and contain active ingredients that promote physical and mental well-being.

Essential fatty acids: contain significant doses of omega 3 and omega 6.
Dietary Fiber: Each 50-gram serving provides up to 12% of the recommended daily amount of fiber.
Vitamins: they are a source of B complex vitamins (especially B1, B2, B3, B5, B6 and folic acid or B9), as well as vitamins A, E and C.
Minerals: A 30-gram serving of seeds can provide up to 35% of the recommended doses of calcium and more than 50% of the daily intake of magnesium and manganese. In addition, they contain zinc, copper, potassium and phosphorus.

Proteins: a tablespoon of seeds provides about 1.5 grams of protein.

Health benefits of poppy seeds

Including a small portion of poppy seeds in the diet can have many benefits for the body. These, among other things, help maintain a good level of physical and mental energy to reduce the typical lows. Why should you take them?

1. They protect cardiovascular health

Woman holding a rubber heart, indicating health.

This is probably one of the most prominent benefits of poppy seeds. Thanks to its significant contribution of essential fatty acids, especially omega 3, it is a highly recommended food to take care of cardiovascular health. This type of healthy fat helps lower cholesterol and high triglyceride levels, reducing the risk of chronic disorders such as atherosclerosis and heart attack.

2. They help strengthen bones

Person on treadmill. with bones of the tibia and fibula highlighted in a drawing

Incorporating this ingredient into your regular diet is a great way to improve bone health. Its contributions of manganese and calcium promote bone development and prevent disorders such as loss of density. In addition, it has other essential minerals such as zinc, copper and phosphorus, which also intervene in the strengthening and preservation of bone pieces.

3. Increase defenses

Infographic of the body's defenses.

Poppy seeds are an important source of vitamins A, C and E, necessary to support immune health. Its regular intake increases the defenses and decreases the tendency to develop bacterial and viral infections.

4. Good for the nervous system

Woman with a lot of stress in the office.

Since ancient times, this ingredient has stood out as a natural calming of the nervous system. Its properties control the nerves and stress states that manifest themselves somatically.

5. They improve digestion

The dietary fiber contained in poppy seeds is useful to stimulate intestinal transit when digestions are heavy. Therefore, they are indicated in cases of constipation, swelling.

How can poppy seeds be consumed?

One of the great advantages of poppy seeds is their versatility. It is very easy to incorporate them into the diet because their flavor combines very well with other ingredients.

Some forms of consumption are:

Alone (accompanied with water or fruit juice)
In fruit and vegetable salads
Included in smoothies or slushies
In soups, broths or infusions
In yogurt or milk
Added in breads or any bakery recipe
As a filling for meat lasagna or cakes

Note: In each case it is recommended not to exceed the consumption of a small handful of seeds (up to 20 g).

Infusion of poppy seeds.

Contraindications of poppy seeds

Finally, before starting the consumption of poppy seeds, it is important to consider some cases in which they can be counterproductive to health:

They are not advised in pregnant women because there is insufficient information regarding the effects on the fetus and the expectant mother.
Due to its sedative properties, it is not advisable to consume more than the recommended amount.

Its consumption in excess can cause stomach pains.

In conclusion, poppy seeds are ideal for any diet. They can be consumed regularly as a preventive, or prepared as a remedy when some health problems arise.