Good for the heart and digestion: all the benefits of the poppy

Behind the rich taste and familiar aroma of poppy seeds is hidden food that contains quite a few health benefits. These seeds may look small and marginal, but their nutritional value is great.

Good fat that is good for the heart

Poppy seeds contain about 50% fat, mostly unsaturated fat. 100 grams of poppy seeds have about 42 grams of fat, of which only about 4.5 grams are saturated fat. The rest consists mainly of omega 6 and omega 9 fatty acids, and in small amounts also omega 3.

Unsaturated fats help reduce “bad” cholesterol levels” (LDL), Contribute to the health of blood vessels and reduce the risk of heart disease, stroke and atherosclerosis. In addition, they are essential for the absorption of fat-soluble vitamins, for normal cognitive function, for reducing chronic inflammation and for balancing blood sugar levels. PHowever, since the poppy is rich in omega 6, it is recommended to balance the menu with other sources of omega 3 – such as fish, chia seeds or walnuts – and avoid excessive consumption.

Rich in minerals

Poppy is an excellent source of important minerals: calcium, magnesium, zinc and phosphorus. One teaspoon of poppy seeds provides about 10% of the recommended daily intake of calcium and about 7% of the daily intake of magnesium. The meaning: contribution to the health of bones, teeth, hair and nails, and thanks to magnesium also a contribution to muscle relaxation, stress reduction and improved sleep quality.

Contributes to proper digestion

In 100 grams of poppy there are about 19.5 grams of dietary fiber, and in one teaspoon – about 1.7 grams. These are mainly insoluble fibers, which contribute to normal motility of the digestive system and help prevent constipation.

Poppy seeds contain polyphenols and flavonoids, along with vitamins E and-C, which act as antioxidants and help protect against free radical damage. However, it is important to note that heating and baking may reduce some of the heat-sensitive antioxidant content – but even after baking, the poppy still maintains a respectable nutritional value.

Important tip – before you start baking

To enjoy the health benefits of the poppy:

• Grind the seeds close to use
• Store ground poppy in an airtight container in the freezer – it tends to spoil quickly
• Prefer to consume poppy as part of baked goods and not in its raw form

And for those wondering: it is true, opium is produced from the poppy plant, and active substances are also present in the seeds – but in Israel there is no restriction on the sale of edible poppy seeds. At the same time, the recommendation is to consume in moderation, especially when it comes to pregnant women, children and sensitive populations. Washing, grinding and baking significantly reduce the opiate content.

Yuval Gartenlaub Dayan, clinical dietitian (RD, B.Sc) and food technologist at the Hali Maman network