Hemp seeds pack a powerful nutritional punch. Some even say hemp seeds are one of the most nutritionally complete food sources. These tiny seeds are a complete plant protein, meaning they contain all essential amino acids [1]. And they’re full of essential nutrients and minerals known to support human health [2].
Keep reading to learn more about hemp seeds, including their nutritional profile, their potential health benefits, how adding hemp seeds to your daily routine may support overall well-being, different ways to add hemp seeds to your diet, and more.
What You’ll Discover
- Hemp seeds are high in protein, essential amino acids, essential fatty acids like omega-3 and omega-6, and several vitamins and minerals [1],[2],[3].
- Eating hemp seeds regularly may support heart health, boost brain function, improve skin health, promote healthy digestive function, and more [4].
- Hempseeds are similar to other nutritional seeds such as chia seeds and flaxseeds and they can be incorporated into your diet in many ways, however, it’s important to be aware of potential side effects they might contain.
Exploring the Rich Nutritional Profile of Hemp Seeds
Hemp seeds are one of the most nutrient-rich seeds that exist. There’s evidence they’ve been used as a food source for over 3,000 years [2]. Hemp seeds have also been used for thousands of years to treat various disorders.
Hemp seeds, which are technically nuts, are considered a complete plant protein, meaning they contain all essential amino acids [1]. About 25% of calories in hemp seeds are from protein [5],[2]. But it’s not just their high protein content that makes hemp seeds shine.
These tiny seeds are also loaded with essential vitamins and minerals, such as [3]:
- Vitamin E
- Phosphorus
- Potassium
- Sodium
- Magnesium
- Sulfur
- Calcium
- Iron
- Zinc
Just three tablespoons (30g) of hemp seeds contain 9.48g protein, 2.38mg iron, 360mg potassium, 495mg phosphorus, 1.38g total saturated fatty acids, 1.62g total monosaturated fatty acids, 11.4g polyunsaturated fatty acids, and more [3].
They’re also an incredibly rich source of magnesium. One 30g serving of hemp seeds is packed with 210mg magnesium, which is 45% of the daily recommended value [3].
High Protein Content
As a complete protein source, hemp seeds contain all nine essential amino acids vital for human health. When compared to other seeds high in protein, hemp seeds are at the top of the list.
A 100g serving of hemp seeds offers 31.6g of high-quality protein, and even a single tablespoon provides nearly 10g [6]. This is followed by sunflower seeds (21g), pumpkin seeds (19g), flax seeds (18g), and chia seeds (17g).
Rich in Essential Fatty Acids
Comprised of over 30% fat, hemp seeds are an excellent source of healthy fats the body needs to thrive [3]. Rich in essential fatty acids such as linoleic acid (omega-6) and alpha-linolenic acid (omega-3), hemp seeds’ ratio of omega-6 to omega-3s is one of the best among all plant-based sources [7],[8].
Hemp seeds also contain stearidonic acid (SDA). This assists the metabolic conversion of alpha-linolenic acid (ALA) to beneficial long-chain fatty acids like EPA and DHA, which are essential for brain health and supporting cognition, mood, and behavior [8],[9],[10].
Packed with Vitamins and Minerals
The vitamin and mineral content of hemp seeds is a large part of what’s helped them earn their superfood status. Hemp seed oil contains a particularly high concentration of vitamin E, a fat-soluble vitamin that works like an antioxidant [3].
Hemp seeds also contain vitamin A, iron, zinc, and several B vitamins, including niacin, riboflavin, thiamine, vitamin B-6, and folate [3].
It’s these vitamins and minerals combined with the essential fatty acids and complete protein source that lend to the myriad of benefits associated with hemp seeds [3],[5]. Following are some of hemp seed’s top health benefits supported by scientific evidence that make these seeds one of the healthiest.
Top Health Benefits of Consuming Hemp Seeds
Their unique nutritional and antioxidant profile is responsible for the numerous benefits of hemp seeds [11]. There’s a reason these little seeds are considered a superfood.
Research suggests these tiny seeds may support heart health, increase cognitive function, improve digestion, benefit skin health, and more [12],[9],[8],[13].
Hemp Seeds May Support Heart Health
Hemp seeds are full of heart-healthy fatty acids, playing a dual role of preventing and maintaining healthy heart function [12].
Arginine, an amino acid in hemp, helps relax blood vessels. This may reduce blood pressure and cholesterol levels. Gamma-linolenic acid (GLA) is another amino acid in hemp seeds that may help reduce inflammation which contributes to heart disease [10].
Hemp seeds might also help reduce blood clot formation and aid in post-heart attack recovery [14]. This is connected to the high magnesium content in hemp seeds, which plays a major role in heart function [15].
Hemp Seeds Might Boost Brain Function
There’s also some evidence out there that suggests hemp seeds may promote brain health. One study found hemp seed extract (not to be confused with hemp extract or CBD oil) demonstrates a neuroinflammatory effect [16].
This could mean a diet rich in hemp seed extract has the potential to support health conditions like Parkinson’s disease and Alzheimer’s [17]. Hemp seed’s antioxidant effects might also reduce oxidative damage to the brain by protecting it from oxidative stress [11].
The thiamine and niacin in hemp seeds could contribute to cognitive function. The omega-3 fatty acids and proteins in hemp may offer nerve protection, possibly aiding in the prevention of age-related brain health issues [9].
Hemp Seeds Could Support Health Skin
Hempseed oil is said to be a boon for beautiful skin and may help support several skin conditions, including eczema, acne, and more [18].
High polyunsaturated and essential fatty acid concentrations in hemp seeds may help treat skin conditions like eczema while increasing the skin’s resistance to infections [19]. Omega-3 fatty acids might also help manage and reduce the symptoms of acne [13].
The GLA concentration in hemp seeds contains powerful anti-inflammatory potential [10]. It may also promote skin cell generation and growth. This can have a soothing effect on painful skin conditions such as eczema and acne [10].
Hemp seed extract shows some serious support for maintaining skin oil production. It can provide hydration without clogging pores and could help support acne [20]. It also contains collagen-promoting properties that may help reduce the signs of aging [21].
Hempseed’s Potential to Improve Digestive Health
Because they’re such a good source of dietary fiber, hemp seeds could support digestive health. Composed of 30-40% fiber, including 20% soluble and 80% insoluble fiber, eating hemp seeds could help keep your fiber levels in check [4].
Soluble fiber helps nourish beneficial gut bacteria and may regulate blood sugar and cholesterol levels [22]. Insoluble fiber helps add bulk to stools, supporting healthy, regular bowel movements, and ensuring waste moves through the digestive system [23].
Consume enough hemp seeds and it may help decrease appetite and increase how full you feel [24]. This means hemp seeds could play a role in managing a healthy weight. Regular intake of fiber may also contribute to a lower risk of health issues such as constipation, diabetes, heart disease, and more.
How Do Hemp Seeds Compare to Other Nutrient-Rich Seeds?
Seeds are an important part of a healthy diet, but how do hemp seeds compare to other healthy seeds? It’s one of the best, containing more protein and healthy fat content than other seeds [3].
Hemp seed’s overall health potential beat out most seeds, however, chia seeds are the star when it comes to fiber content. Chia seeds also create a unique gel-like consistency when soaked in liquid.
Flaxseeds top hemp seeds for their ALA content, but hemp seeds are still an excellent source of omega-3s. Both are high in antioxidants, however, hemp seeds have a higher antioxidant compared to flaxseeds [25]. That said, ground flaxseeds may be easier to digest than hemp seeds.
The Environmental Impact of Hemp and Hemp Seeds
seeds aren’t just beneficial for humans, they’re a true benefit for the environment. Hemp seeds grow into hemp plants, which are known to positively impact the environment in numerous ways.
Evidence supports hemp is a “promising renewable resource” for its use as food, fuel, fiber, and more [26]. It can be made into building materials and plastic, used for clothes, and offers a sustainable alternative to plastic.
Hemp is also considered one of the best plants for removing toxic substances from the soil in a process known as phytoremediation [27]. Hemp was planted at the Chernobyl nuclear disaster site, where it was successful in pulling radiation and other toxins from the soil.
Hemp plants can also pull carbon dioxide from the atmosphere faster than several other crops [28]. It happens through photosynthesis and every ton of hemp grown removes an average of 1.63 tons of CO2 from the air [29].
Hemp cultivation can improve soil health by reducing the need for synthetic pesticides, removing heavy metals and other contaminants, increasing microbial activity, and more. It’s clear the tiny hemp seed plays an integral role in the potential of industrial hemp to benefit the environment.
Eat More Hemp Seeds: How to Incorporate Hemp Seeds into Your Daily Diet
If you’re serious about naturally supporting health, you want to eat hemp seeds. As you can see, they’re packed with nutritional benefits [3]. This means making hemp seeds part of your regular diet may help support your health in several ways.
Integrating hemp seeds into your diet is simple. Whether sprinkled on a salad, blended into a morning smoothie, or stirred into yogurt or oatmeal, hemp seeds can revolutionize your wellness routine.
Throw a few tablespoons of hemp seeds in a blender with a handful of ice, some berries, a banana, and hemp see
d milk for a nourishing smoothie. Adding hemp seeds to oatmeal or stirred into Greek yogurt can offer a nutritional kick to an already healthy breakfast.
Sprinkle hemp seeds on salads, avocado toast, and fruit salad. Stir them into your mac and cheese. Put them on your pizza. Add them to a soup recipe. They’re so versatile and will significantly enhance the nutritional value of your favorite dishes.
You might also think about adding hemp seeds to your baked goods. They add a healthy touch to muffins, cookies, cakes, and other baked goods. They might not make your cookies “healthy” but they will add a crunchy texture and nutty flavor.
Consider cutting out a portion of conventional flour and substituting hemp seed flour. This will give your baked goods a boost of additional protein and fiber.
Potential Side Effects of Hemp Seeds
It’s always important to consider the potential side effects of anything you eat, hemp seeds included. Even though they’re highly nutritious and associated with numerous benefits, they’re not without their potential side effects.
Individuals with cannabis allergies may experience allergy-like symptoms due to possible cross-reactivity. Some hemp seed consumers report bloating, constipation, and nausea [30]. This is suggested to be because of hemp seed’s high fiber content.
If you notice any of these side effects when eating hemp seeds, either stop eating them completely or consume them moderately.
Wrapping Up
Packed within the tiny hemp seeds is a nutritional powerhouse. Rich in protein and abundant in essential amino acids, essential fatty acids, vitamins, and minerals that contribute to overall health, hemp seeds have reached superfood status.
Because of their outstanding nutritional profile and potential health benefits, hemp seeds have become a staple in the lives of countless individuals across the country committed to supporting wellbeing with the unprecedented power of hemp.
Frequently Asked Questions
Are hemp seeds good to eat every day?
Yes, hemp seeds are good to eat every day. If you notice any digestive discomfort when eating hemp seeds, however, reduce your intake or stop consuming them completely.
What do hemp seeds do to the brain?
Hemp seeds may support brain health because of their rich amino and fatty acid content. Healthy fats are essential for brain function.
Do hemp seeds give you energy?
Yes, hemp seeds may increase energy and can help keep you healthy, full, and focused because of their amino acids, protein, and dietary fiber content.
What is the protein content of hemp seeds?
Hemp seeds are a complete protein, containing all essential amino acids. These small seeds are approximately 25% protein and provide 31.6g protein per each 100g serving.
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