In The Wizard of Oz by L. Frank Baum, Dorothy and her friends find themselves in a meadow of scarlet poppy flowers. This poses a danger for the quartet since, as the author informs us, “Now it is well known that when there are many of these flowers together their odor is so powerful that anyone who breathes it falls asleep, and if the sleeper is not carried away from the scent of the flowers, he sleeps on and on forever.”
The book was published in 1900 and reflected widespread panic about the effects of opium on American society. The drug, harvested from the opium poppy, relieved pain and also produced feelings of euphoria that led to many people becoming addicted to it.
Poppies produce more than flowers and narcotics, however. They also give us poppy seeds, which have featured in the traditional cuisines of India and Pakistan, as well as those of Central and Eastern Europe. (And many would argue that they’re the real stars in everything bagels.)
Poppy seeds are a popular ingredient, and their impressive nutritional profile offers many health benefits.
However, the poppy seed’s association with the opium trade has convinced many countries to restrict or even ban the import of poppy seeds for food use. And the US has restricted cultivation of the opium poppy (from which we derive poppy seeds) since 1942.
Here’s the spoiler for this article: Eating poppy seeds isn’t inherently dangerous.
But since the seeds do come from plants that produce compounds like morphine and codeine, there are some nuances to be aware of to ensure that you’re using them safely.
Let’s dive into the surprising nutritional benefits of poppy seeds, their culinary versatility, and a few historical and legal complexities surrounding their use.
What Are Poppy Seeds?
Poppy seeds come from the opium poppy plant, known to botanists and native Latin speakers as Papaver somniferum. You can see some of the power of the plant in the second part of its name, which means “sleep-maker.”
You can recognize the opium poppy by its brightly hued flowers and iconic seed pod. Poppy seeds can be white, gray, or even a purplish-black color.
Poppy seed pods are the source of opium, as well as its narcotic relatives codeine and morphine — all of which have historically been used for their medicinal and mood-altering effects. (And are controlled substances.)
Those opioid compounds are not native to the seeds, however, which is why you can eat a poppy seed muffin without getting high or losing the ability to feel the blistering heat of the muffin tray you just pulled from the oven.
Poppy Seed Nutrition
Poppy seeds are good sources of several minerals, including calcium, phosphorus, and iron. They are particularly rich in the trace elements of copper and manganese. You can also get some protein from the seeds; they contain all the essential amino acids (the ones your body can’t synthesize on its own and needs to take in from food).
Poppy seeds also provide antioxidants such as alkaloids, flavonoids, phenolic compounds, and polyunsaturated fatty acids.
For more on why antioxidants are important for health and the best food sources, check out our article, What Are Antioxidants? And What Are the Most Antioxidant-Rich Foods?
Health Benefits of Poppy Seeds
Here’s where I have to make a disclaimer. We don’t know very much about the health benefits of poppy seeds, at least compared to many other foods. And that’s because of the stigma attached to the plant — the US Opium Poppy Control Act of 1942, which I mentioned above, wasn’t repealed until 1970. Why bother doing research when the plant’s cultivation and consumption were banned?
While there’s been a lot of research on the opium alkaloids that have been turned into blockbuster painkillers (or copied in synthetic versions far more dangerous and addictive than the organic forms), we’re still a bit in the dark when it comes to definitive statements about the seeds’ health benefits.
Most of what we know is inferred from the seeds’ nutritional profile. For example, calcium and phosphorus are crucial for bone health, and the high linoleic acid content in poppy seeds may contribute to cardiovascular health. Let’s look at a few more “likely suspects” where poppy seeds may contribute to better health.
Poppy Seeds and Gut Health
Poppy seeds provide fiber, which is the absolute favorite food of some of your best buddies, the beneficial bacteria that live in your colon. Fiber intake is associated with better gut health and lower overall mortality.
Poppy seeds conform to the 5:1 fiber rule, which says that the healthiest foods have at least one gram of fiber for every five grams of carbohydrates. In addition to preventing constipation, adhering to this rule can also improve your odds of preventing or reversing other conditions associated with metabolism and digestion, including type 2 diabetes and several cancers.
Antibacterial Properties of Poppy Seeds
In 2011, researchers found that poppy seeds were similar to common kitchen spices like garlic, coriander, and cloves in that they could kill some types of harmful bacteria. An extract of poppy seeds produced a clear zone around it where the bacterium Staphylococcus aureus couldn’t grow, suggesting that some of the flavonoids and alkaloids in poppy seeds can help fight these “superbugs” (so-called because they’ve become resistant to the antibiotics we usually use to treat them).
In 2023, researchers replicated these findings, showing that poppy seeds prevented the spread of Staphylococcus aureus.
Antioxidant Potential of Poppy Seeds
Poppy seeds also display powerful antioxidant effects. A 2017 test-tube study found that they can inhibit certain enzymes that contribute to inflammation in the body. The researchers suggested that the seeds could boost health by combating oxidative stress, which is linked to aging and many diseases.
A 2012 study also found that giving rats poppy seed oil helped protect brain cells in their hippocampi after blood flow was cut off and restored in an induced ischemic stroke. This suggests that there are compounds in poppy seeds that act as antioxidants in the brain. (Our view on the use of animals in medical research is here.)
Increased Nutritional Content of Foods
Could adding poppy seeds to foods improve their nutritional profile? A 2022 study explored whether adding poppy seed flour to bread could make it healthier without compromising its taste or texture.
Researchers added different amounts of poppy seed flour to buckwheat, flaxseed, and pea protein bread. They found that adding up to 10% poppy seeds increased good nutrients like amino acids and fatty acids. (Adding more than 10% gave the bread a bitter taste.)
Poppy seeds can also add high-quality protein, including the amino acids glycine, alanine, tyrosine, phenylalanine, aspartic acid, and many other essential nutrients, minerals, organic compounds, and enzymes. They’re rich in unsaturated oleic and linoleic fatty acids, which are good for your health. Poppy seeds contain bioactive compounds and tocopherols, which can keep the oils and fats in certain foods from becoming rancid.
Poppy Seeds and Fertility
Researchers in 2013 reported that a special X-ray test called hysterosalpingography (HSG) helped women who were having trouble getting pregnant — if the liquid used in the test contained lipiodol, sourced from poppy seed oil. A second study from 2023 replicated the findings, randomly assigning 398 women who were struggling with infertility to receive either ethiodized poppy-seed oil or a water-based liquid during their HSG test.
The women who used the poppy seed oil-based liquid during their test were more likely to get pregnant than those who used the water-based liquids. About 33% of the women in the oil group ended up getting pregnant, while only 4% to 13% of the women in the water group did. That’s a pretty significant difference!
Precautions with Poppy Seeds
While poppy seeds are nutritionally potent and may improve your health in several ways, they’re not completely risk-free. Poppy seed allergy is rare but can occur especially as an occupational hazard for those who work with poppy seeds or plants.
Some people who develop more common allergies, such as to some types of nuts and flours, can also develop an allergy to poppy seeds (as well as, seemingly randomly, sesame seeds and kiwis). Buckwheat, in particular, appears to be linked to poppy seed cross-reactional allergy.
And then there’s those opiates we’ve been talking about. While poppy seeds aren’t where those compounds originate, they may contain trace amounts of opium alkaloids such as morphine, codeine, and thebaine.
The good news is that you cannot eat enough poppy seeds to get high from these chemicals. And if you’re processing the poppy seeds by cooking them or baking with them, any of the opiate content that might have been present decreases dramatically.
There’s one exception: unwashed poppy seeds. These seeds are not sold as food-grade and may have higher amounts of opium alkaloids on their seed coats than washed poppy seeds. That’s because, during harvesting, opiate-laden latex from the cut plants can get on those seed coatings.
Unwashed poppy seeds are considered a controlled substance, as they can be used to create a tea with psychoactive effects — and potentially deadly results.
That’s why it’s recommended that you only buy food-grade poppy seeds from reputable sources, such as your local grocery store, a well-regarded website like Jaffe Brothers’ OrganicFruitsandNuts.com, or a brand like Frontier Coop.
Do Poppy Seeds Affect Drug Tests?
If your job requires that you get drug tested regularly, you may have to forego the nutty taste and considerable health benefits of poppy seeds. That’s because even regular old food-grade poppy seeds can have trace amounts of opium alkaloids, which could, at least conceivably, show up on drug tests.
For example, US service members have been advised not to consume foods with poppy seeds to avoid testing positive for opioids on drug tests. Likewise, many athletes have been warned against eating poppy seeds by several international doping commissions, including WADA, the Olympic anti-doping agency.
Depending on where you live, food-grade poppy seeds may not even be legal. Multiple countries have banned them, even in food items like muffins and bagels, because of the potential for trace amounts of opium alkaloids.
Some of the countries where poppy seeds are banned include Singapore, China, UAE, Saudi Arabia, and Taiwan (where a bagel shop owner in Taipei was convicted of drug possession for buying 22 kg of poppy seeds), among others.
There are also bans in many parts of the world on the cultivation of poppies since the plants can be used to make heroin as well as poppy seeds.
How to Use Poppy Seeds Safely in Recipes
First, check the laws in your country (or wherever you’re traveling) to ensure that poppy seeds are legal. While Food Revolution Network’s mission is healthy, ethical, and sustainable food for all, we do not have a legal defense team to keep you out of jail.
Second, use only food-grade poppy seeds, not the unwashed kind.
Third, since even regular, food-grade poppy seeds can have trace amounts of opium alkaloids, the safe upper limit for raw poppy seeds is about a teaspoon for every seven pounds of body weight. Doing the math, someone weighing about 150 pounds should probably not eat more than seven tablespoons of raw poppy seeds at a time. (For reference, that’s about three dozen everything bagels, so you’re probably safe.)
If you have the urge to eat more than a quarter cup of poppy seeds at once (hey, I’m not judging), you can reduce the alkaloid load by soaking the seeds and discarding the soaking water. As mentioned earlier, cooking and baking also significantly lower alkaloid levels.
Since most recipes involving poppy seeds call for a couple of tablespoons at most, you probably also want to know how to store poppy seeds so they stay fresh. You can keep them in an airtight container in a cool, dark place, away from direct heat. Under those conditions, your seeds should keep for 3–4 years.
The seeds can add crunch and nutrition to various recipes. Poppy seed oil, which has a mild, nutty flavor, can also be used as a salad oil or in some raw dishes. However, because of its low smoke point, it’s not recommended as a cooking oil.
You can use poppy seeds:
- In baked goods like muffins, pancakes, and desserts
- In salad dressings and sauces (You can also use the oil.)
- Sprinkled on breakfast dishes like toast, oatmeal, and overnight oats
- Baked into homemade crackers
- In Indian potato dishes and curries (like Aloo Posto or Methi Matar Malai)
Poppy Seed Recipes
Poppy seeds are the tiny but mighty stars of these plant-based recipes. Packed with nutty flavor, a satisfying crunch, and surprising nutrients like calcium, magnesium, and fiber, these versatile seeds bring something special to every dish.
From the vibrant tang of Lemon Poppy Seed Mini Muffins to the refreshing twist of Pomegranate Poppy Dressing and the hearty goodness of Blueberry Poppy Seed Pancakes, there’s a recipe here to inspire your creativity and brighten your day. Dive in and discover just how delightful poppy seeds can be!
1. Blueberry Poppyseed Pancakes
Wake up to a burst of sunshine with these Blueberry Poppy Seed Pancakes! Packed with the nutty crunch of poppy seeds, these pancakes bring bold flavor and a boost of calcium, fiber, and healthy fats. Buckwheat flour and rolled oats keep this dish hearty and satisfying, while fresh blueberries and a hint of lemon zest add bright, fruity pops. Sweetened naturally, these plant-based treats are perfect for any morning. Wholesome, zesty, and delicious — your breakfast just got an upgrade!
2. Lemon Poppyseed Mini Muffins
Brighten your day with Lemon Poppy Seed Mini Muffins that deliver a delightful crunch and a zesty punch! Paired with vibrant lemon, these muffins are light, refreshing, and naturally sweetened for a wholesome treat. Perfect for breakfast, tea time, or an on-the-go snack, they’re as nourishing as they are irresistibly snackable!
3. Pomegranate Poppy Dressing
Elevate your salads with the bold flavors of Pomegranate Poppy Dressing! Nutty poppy seeds bring a subtle crunch and boost of fiber, calcium, and antioxidants, perfectly balancing the sweet-tart pop of pomegranate. Creamy plant-based yogurt and apple cider vinegar tie it all together for a dressing that’s light, refreshing, and full of character. This dressing is a creative and delicious way to make poppy seeds the star of your meal!
Enjoy Poppy Seeds — With A Bit Of Care
Poppy seeds offer impressive nutritional value, including essential minerals, fiber, and antioxidants that can support overall health. While they add texture and flavor to many recipes, it’s important to understand the considerations associated with using poppy seeds. For example, only use food-grade, washed seeds, and be mindful of potential drug test implications due to trace opiates.
Whether used in traditional dishes or as a topping for baked goods, food-grade poppy seeds can be enjoyed safely and nutritiously. By understanding their benefits and precautions, you can make the most of poppy seeds’ culinary and health contributions, adding flavor and function to your diet.
Tell us in the comments:
- Do you have poppy seeds in your pantry? What do you use them for?
- Which poppy seed recipe will you try next?
Featured Image: iStock.com/elenaYemchuk
