Poppy Seeds from Real Foods. Use in bread and cake baking or mix into salad dressings to add a little crunch and colour to your meal. They contain some niacin and folate, but poppy seeds are a better source of minerals. Just 1 teaspoon provides measurable amounts of calcium, iron and zinc. Poppy seeds also pair well with a bowl of brown rice and peas. They make a good addition to pasta, but tend to need a cream sauce because their flavour is lost in tomato sauce.