Hemp seeds are exceptionally nutritious and rich in healthy fats, fiber, protein and various minerals. Overall, hemp seeds are incredibly healthy. They may be one of the few superfoods worthy of their reputation.
Here are some of the health benefits of hemp seeds that are backed up by science.
1. Hemp Seeds Are Incredibly Nutritious
Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts.
Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
They also contain gamma-linolenic acid, which has been linked to several health benefits.
Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein.
That is considerably more than similar foods like chia seeds and flaxseeds, whose calories are 16–18% protein.
Hemp seeds contain an impressive array of vitamins and minerals. Hemp seeds are also a great source of vitamin E, niacin, riboflavin, thiamine, vitamin B-6, folate and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
Hemp seeds can be consumed raw, cooked or roasted. Hemp seed oil is also very healthy and has been used as a food and medicine in China for at least 3,000 years.
SUMMARY Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
2. Hemp Seeds May Reduce Your Risk of Heart Disease
Heart disease is the number one cause of death worldwide.
Interestingly, eating hemp seeds may reduce your risk of heart disease.
The seeds contain high amounts of the amino acid arginine, which produces nitric oxide in your body.
Nitric oxide is a gas molecule that makes your blood vessels dilate and relax, leading to lowered blood pressure and a reduced risk of heart disease.
In a large study in over 13,000 people, increased arginine intake corresponded with decreased levels of C-reactive protein (CRP), an inflammation marker. High levels of CRP are linked to heart disease.
The gamma-linolenic acid found in hemp seeds has also been linked to reduced inflammation, which may decrease your risk of diseases like heart disease.
Additionally, animal studies have shown that hemp seeds or hemp seed oil may reduce blood pressure, decrease the risk of blood clot formation and help the heart recover after a heart attack.
SUMMARY Hemp seeds are a great source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease.
3. Hemp Seeds and Oil May Benefit Skin Disorders
Fatty acids may affect immune responses in your body.
Studies suggest that your immune system depends on the balance of omega-6 and omega-3 fatty acids. The body cannot produce essential fatty acids, and the body must absorb them from the diet. They are crucial for long-term health.
Hemp seeds are a good source of polyunsaturated and essential fatty acids. They have about a 3:1 ratio of omega-6 to omega-3, which is considered in the optimal range. The health benefits of polyunsaturated fats, especially omega-3 fatty acids, are becoming increasingly well known.
Also, hemp seeds are low in saturated fats and contain no trans fats.
Studies have shown that giving hemp seed oil to people with eczema may improve blood levels of essential fatty acids.
The oil may also relieve dry skin, improve itchiness and reduce the need for skin medication.
SUMMARY Hemp seeds are rich in healthy fats. They have a 3:1 ratio of omega-6 to omega-3, which may benefit skin diseases and provide relief from eczema and its uncomfortable symptoms.
4. Hemp seeds are a great source of plan-based protein.
About 25% of calories in hemp seeds come from protein, which is relatively high. Hemp seeds contain almost as much protein as soybeans. In fact, by weight, hemp seeds provide similar amounts of protein as beef and lamb — 30 grams of hemp seeds, or 2–3 tablespoons, provide about 11 grams of protein.
They are considered a complete protein source, which means that they provide all the essential amino acids. Amino acids are the building blocks for all proteins. The body cannot produce nine of these acids, so a person must absorb them through the diet.
Complete protein sources are very rare in the plant kingdom, as plants often lack the amino acid lysine. Quinoa is another example of a complete, plant-based protein source.
Hemp seeds contain significant amounts of the amino acids methionine and cysteine, as well as very high levels of arginine and glutamic acid.
The digestibility of hemp protein is also very good — better than protein from many grains, nuts and legumes.
SUMMARY About 25% of the calories in hemp seeds come from protein. What’s more, they contain all the essential amino acids, making them a complete protein source.
5. Hemp Seeds May Reduce Symptoms of PMS and Menopause
Up to 80% of women of reproductive age may suffer from physical or emotional symptoms caused by premenstrual syndrome (PMS).
These symptoms are very likely caused by sensitivity to the hormone prolactin.
Gamma-linolenic acid (GLA), found in hemp seeds, produces prostaglandin E1, which reduces the effects of prolactin.
In a study in women with PMS, taking 1 gram of essential fatty acids — including 210 mg of GLA — per day resulted in a significant decrease in symptoms.
Other studies have shown that primrose oil, which is rich in GLA as well, may be highly effective in reducing symptoms for women who have failed other PMS therapies.
It decreased breast pain and tenderness, depression, irritability and fluid retention associated with PMS.
Because hemp seeds are high in GLA, several studies have indicated that they may help reduce symptoms of menopause, too.
The exact process is unknown, but the GLA in hemp seeds may regulate the hormone imbalances and inflammation associated with menopause.
SUMMARY Hemp seeds may reduce symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA).
6. Whole Hemp Seeds May Aid Digestion
Fiber is an essential part of your diet and linked to better digestive health. Consuming fiber every day can:
reduce the appetite
help with weight management
work to stabilize blood sugar levels
promote the health of your gut
Whole hemp seeds are a good source of both soluble and insoluble fiber, containing 20% and 80%, respectively.
Soluble fiber forms a gel-like substance in your gut. It’s a valuable source of nutrients for beneficial digestive bacteria and may also reduce spikes in blood sugar and regulate cholesterol levels.
Insoluble fiber adds bulk to your stool and may help food and waste pass through your gut. It has also been linked to a reduced risk of diabetes.
However, de-hulled or shelled hemp seeds — also known as hemp hearts — contain very little fiber because the fiber-rich shell has been removed.
SUMMARY Whole hemp seeds contain high amounts of fiber — both soluble and insoluble — which benefits digestive health. However, de-hulled or shelled hemp seeds contain very little fiber.
7. Protect the brain
The CBD compound found in hemp seeds may help with neurological conditions.
A study published in the journal Food Chemetry found that hemp seed extract has antioxidant effects in lab tests. These effects may result from the seeds' cannabidiol (CBD) content.
Results from 2018 suggest that CBD and other compounds in the seeds may have neuroprotective, anti-inflammatory, effects and may also help to regulate the immune system.
The review suggests that, because of these potential properties, CBD may help with neurological conditions, including:
Parkinson's disease
Alzheimer's disease
multiple sclerosis
neuropathic pain
childhood seizure disordersRheumatoid arthritis is an autoimmune condition. It causes the immune system to attack its own tissues, which leads to inflammation in the joints.
In 2014, research conducted in human cells suggested that hemp seed oil could have anti-rheumatic effects.
8. Relieve rheumatoid arthritis
Rheumatoid arthritis is an autoimmune condition. It causes the immune system to attack its own tissues, which leads to inflammation in the joints.
In 2014, research conducted in human cells suggested that hemp seed oil could have anti-rheumatic effects.
Nutritional profile of hemp hearts
Hemp seeds contain plenty of protein, healthful fatty acids, and fiber.
Hemp seeds are also a healthful source of vitamin E and minerals, such as calcium, iron, magnesium, potassium, and zinc.
How to add hemp seeds to the diet
People can add hemp seeds to smoothies and cereal.
When considering the results of studies, it is important to note that researchers often use hemp seeds, rather than whole hemp seeds.
You can purchase shelled, ground, or split seeds. To remove the seeds' hard outer shells at home, a person can use a mortar and pestle or a food processor.
Whole seeds act as a bulking agent, and they also add fiber to the diet, which can aid digestion.
Try incorporating hemp seeds into the diet by:
sprinkling whole or ground seeds on cereal or yogurt
adding the seeds to smoothies
baking with hemp seeds and others rich in omega-3s
making hemp milk at home using whole seeds
sprinkling hemp seeds, along with other seeds or nuts, on a salad
You can find hemp seeds in some supermarkets, health food stores, and online.
Online stores also offer other hemp products, such as hemp milk, which may be fortified with extra nutrients, and hemp protein powder, which is a plant-based alternative to whey protein powder.
Takeaway
Hemp seeds have a rich nutrition profile. They contain high levels of antioxidants, fatty acids, protein, minerals, and vitamins.
The shells add fiber to the diet, and grinding the seeds helps the body to absorb more of the other nutrients.
Start including hemp seeds in your diet in order to eat a food which contains a wide range of nutrients and healthy benefits. By the way, hemp seeds taste also really good and it is easy to incorporate them into your diet! Enjoy!
Your house of shape coach Angela