Health benefits of poppy seeds

Health benefits of poppy seeds

• Poppy seeds contain many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.
• Their unique nutty aromatic flavor is because of many fatty acids and essential volatile oils, which comprise about 50% of  net weight. The seeds are especially rich in oleic and linoleic acids. Oleic acid, a mono-unsaturated fatty acid, helps lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" levels in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• Poppy seeds outer coat is a good source of dietary fiber. 100 g raw seeds provide 19.5 g or 51% of recommended daily levels (RDA) of fiber. Much of this fiber is metabolically inert content which helps increase bulk of the food by absorbing water down the digestive tract and thereby easing constipation problem.
• Additionally, dietary fiber binds to bile salts (a product of cholesterol) and decrease their re-absorption in the colon. It thus helps in a further decrease in blood LDL cholesterol levels.
• The seeds are excellent source B-complex vitamins such as thiamin, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid. Many of these vitamins functions as co-factors in substrate metabolism especially fat and carbohydrates. 
• Poppy seeds contain good levels of minerals like iron, copper, calcium, potassium, manganese, zincand magnesium. Copper is required in the production of red blood cells. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.
• Dried poppy seeds contain very small levels of opium alkaloids such as morphine, thebaine, codiene, papaverine etc. When consumed in food, these compounds produce a minimal effect when consumed on the human nervous system. On the contrary, the chemicals have beneficial effects on the human body; soothe nervous irritability, act as painkillers, and used in pharmacy as well as in many traditional medicines in the preparations of cough mixtures, expectorants etc.
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• See the table below for in depth analysis of nutrients:

  Poppy seeds (Papaver somniferum),
  Nutritional value per 100 g.
  (Source: USDA National Nutrient data base)

  Principle	Nutrient Value	Percentage of RDA
  Energy	525 Kcal	26%
  Carbohydrates	28.13 g	22%
  Protein	17.99 g	32%
  Total Fat	41.56 g	139%
  Cholesterol	0 mg	0%
  Dietary Fiber	19.5 g	51%
  Vitamins
  Folates	82 µg	20%
  Niacin	0.896 mg	5.5%
  Pantothenic acid	0.324 mg	65%
  Pyridoxine	0.247 mg	19%
  Riboflavin	0.100 mg	8%
  Thiamin	0.854 mg	71%
  Vitamin A	0 IU	0%
  Vitamin C	1 mg	2%
  Vitamin E	1.77 mg	12%
  Vitamin K	0 mg	0%
  Electrolytes
  Sodium	26 mg	2%
  Potassium	719 mg	15%
  Minerals
  Calcium	1438 mg	144%
  Copper	01.627 mg	181%
  Iron	9.76 mg	122%
  Magnesium	347 mg	87%
  Manganese	6.707 mg	292%
  Phosphorus	870 mg	124%
  Selenium	13.5 µg	24%
  Zinc	7.9 mg	72%

  Selection and storage

  Fresh whole or ground poppy seeds are readily available in stores. However, the seeds are high in polyunsaturated fats, which make them vulnerable to oxidation and turn rancid. Therefore, buy good quality whole seeds from authentic store wherever they are fresh.
  Store seeds poppy in cool, dry, dark place, in airtight containers where they will stay fresh for up to six months.
  
  

  Preparation and serving method

  Poppy seeds are fond of in many cultures: the seeds add special nutty flavor to the recipes. Their flavor is somewhat augmented by roasting them in a pan under mild heat. Gentle frying releases special aromatic essential oils in the seeds and add to their crunchiness. 
  Here are some serving methods:
  Poppy, in general, is used either, in the form of whole seeds, ground or as thick or thin paste in recipes.

  Poppy seed pastry. Photo courtesy:rusvaplauke

  • Likewise in sesame, poppy applied over toasts, breads, seafood before they are deep-fried.
  • In India and Pakistan, gently fried seeds are ground to a make thin paste, which is then added as thickening in dips, curries and in sweet dishes. 
  • In South India, poppy seed milk is used to prepare sweet recipe popular as kuskus payasam with added milk, coconut milk, cardamom, raisins, and sugar.
  • In Central Europe, especially in Austria and Hungary, the seeds are used in s a popular sweet pastry dish like Strudel and Germknodel.
  • The seeds are widely used in confectionery like stuffing, rolls, bagels, sweet breads, biscuits, and cakes.
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