Hemp seeds come from the Cannabis sativa plant. Though small in size, these tiny seeds are impressively rich in nutritional value and offer a wide array of benefits for the human body when consumed regularly.
Now, before we go any further, there’s something important to clarify: hemp seeds may come from the cannabis plant, but they do not have any psychoactive properties. In simpler terms, eating hemp seeds won’t get you high.
This is because, unlike marijuana, hemp seeds do not contain significant levels of tetrahydrocannabinol (THC), the compound responsible for the euphoric effects typically associated with cannabis.
So, if you were hesitant to try hemp seeds because of their origin, rest assured: they’re perfectly safe and legal to eat, and they won’t alter your state of mind.
Instead, hemp seeds are a true superfood, offering a broad spectrum of essential nutrients that can dramatically improve your well-being when incorporated into your daily diet.
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Nutritional Value of Hemp Seeds
Despite their small size, hemp seeds pack a punch nutritionally. Their dense concentration of health-promoting components is what makes them such a popular food in health and wellness circles.
According to the USDA Food Data Central, 100 grams of hemp seeds contain approximately 567 calories. Along with this caloric content, they offer a well-balanced nutritional profile:
- Protein: 30g
- Total lipid (fat): 50g
- Carbohydrate: 10g
- Dietary fibre: 3.3g
- Iron: 6.67mg
- Potassium: 1200mg
- Saturated fat: 5g
Let’s delve deeper into what these nutrients mean for your body and why hemp seeds deserve a regular spot in your pantry.
4 Major Nutritional Benefits of Hemp Seeds
1. High Fibre Content
Hemp seeds are a good source of dietary fibre, especially if you consume them with their shells (hulls). While most people associate nutrients like protein and carbohydrates with energy and body repair, fibre serves a completely different but equally vital function in our overall health.
Unlike protein or carbs, fibre isn’t digested or absorbed. Instead, it travels through your digestive system intact, playing a critical role in maintaining your gut health and digestive regularity.
Some key benefits of fibre include:
- Normalising bowel movements and improving digestive efficiency
- Stabilising blood sugar levels, reducing spikes and crashes
- Supporting weight management by promoting satiety
- Lowering cholesterol levels, thus supporting heart health
As you can see, fibre is essential for a healthy body. Including hemp seeds in your diet can help you meet your daily fibre requirements naturally.
Keep in mind, most of the fibre is found in the shells of the hemp seeds. Therefore, if your goal is to increase fibre intake, opt for whole seeds or shells. That said, even hulled seeds, which are more commonly found, still offer a decent amount of fibre. For instance, just three tablespoons of hemp seeds contain approximately 1.2 grams of fibre.
If you’re looking to purchase them, consider hulled hemp seeds which are more versatile and easier to digest.
2. Excellent Source of Plant-Based Protein
Hemp seeds are considered a complete protein source, meaning they contain all nine essential amino acids that your body can’t produce on its own.
There are approximately 9.6 grams of protein in three tablespoons of hemp seeds. That’s quite significant for a plant-based food, making it an ideal choice for vegans and vegetarians who often struggle to find complete protein sources in their diets.
Protein is necessary for:
- Repairing body tissues
- Building new cells
- Supporting immune function
- Producing enzymes and hormones
Unlike many other plant-based proteins, hemp seeds are highly digestible, which means your body can absorb and use the protein more effectively. Regular consumption of hemp seeds helps ensure that you’re getting the amino acids your body needs for optimal function.
3. Rich in Healthy Fats (Especially Omega Fatty Acids)
Another standout feature of hemp seeds is their high content of unsaturated fats, particularly omega-3 and omega-6 fatty acids, both of which are essential for human health.
The body cannot produce omega-3 fatty acids on its own, so we must get them from our diet. While fish is the most well-known source, hemp seeds offer a fantastic plant-based alternative, making them especially beneficial for people who do not consume animal products.
Aside from omega-3, hemp seeds also contain omega-6 fatty acids and are naturally low in saturated fat, with zero trans fat.
Here are some of the major benefits of omega-3 fatty acids:
- Improve eye health and support vision
- Lower the risk of heart disease
- Help fight inflammation throughout the body
- Combat autoimmune diseases
- Reduce fat accumulation in the liver
- Support bone and joint health
- Improve symptoms of mental disorders
- Promote healthy brain development in babies during pregnancy
In short, the balance of omega-3 and omega-6 in hemp seeds makes them ideal for supporting numerous bodily functions, especially cardiovascular and cognitive health.
4. Packed with Essential Vitamins and Minerals
Hemp seeds are a natural multivitamin. They provide a broad range of vitamins and minerals that are crucial for your body’s day-to-day functioning.
Some of the key nutrients include:
- Vitamin E – an antioxidant that protects cells from damage
- Phosphorus – essential for healthy bones and teeth
- Magnesium – supports muscle function and energy production
- Potassium – helps regulate blood pressure and fluid balance
- Iron – vital for red blood cell production
- Zinc – crucial for immune function and wound healing
- B vitamins – including niacin, riboflavin, thiamine, vitamin B6, and folate, which support energy metabolism, brain health, and nervous system function
Eating a few tablespoons of hemp seeds daily can significantly boost your micronutrient intake, especially if you follow a restricted diet.
Health Benefits of Hemp Seeds
Now that we’ve broken down the nutritional benefits, let’s explore how hemp seeds can improve your overall health.
1. Supports Heart Health
Hemp seeds can boost heart health in several ways. Their rich content of omega-3 fatty acids helps reduce inflammation, lower triglyceride levels, and improve blood circulation, all of which contribute to a healthier cardiovascular system.
Moreover, hemp seeds contain the amino acid arginine, which produces nitric oxide in the body. Nitric oxide helps dilate blood vessels, promoting better circulation and reducing the risk of high blood pressure and arterial blockage, two key risk factors for heart disease.
2. Improves Skin Conditions Like Acne
If you struggle with acne or other skin conditions, adding hemp seeds to your diet could be a game changer. According to a study published on NCBI, a deficiency in omega-3 fatty acids has been linked to acne.
Hemp seeds, being rich in omega-3s, can help balance oil production, reduce inflammation in the skin, and encourage the regeneration of skin cells.
For even better results, you can use hemp seed oil topically while also consuming the seeds internally. This two-pronged approach can lead to smoother, clearer, and more radiant skin.
3. Helps Fight Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune condition where the body’s immune system mistakenly attacks its own tissues, causing inflammation and pain, especially in the joints.
Thanks to their anti-inflammatory properties, the omega-3 fatty acids in hemp seeds can help reduce the severity of arthritis symptoms.
Additionally, massaging sore joints with hemp seed oil may provide extra relief, although this should not be used as a replacement for prescribed medication. It can, however, serve as a complementary approach.
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4. Reduces Inflammation Throughout the Body
Chronic inflammation is linked to many modern diseases, including arthritis, heart disease, and certain cancers. Hemp seeds contain both omega-3 and omega-6 fatty acids as well as gamma-linolenic acid (GLA), a polyunsaturated fat known for its potent anti-inflammatory properties.
Consuming hemp seeds regularly can help reduce inflammation markers in the body, potentially lowering your risk for these conditions while also easing symptoms in existing cases.
5. Supports Brain Health and Protection
Finally, hemp seeds are beneficial for the brain and nervous system. Their high content of fatty acids supports overall cognitive function and may help protect against neurodegenerative diseases such as Alzheimer’s, Parkinson’s, multiple sclerosis, and even seizure disorders in children.
The antioxidants and minerals in hemp seeds also help protect brain cells from oxidative damage and reduce inflammation that can contribute to cognitive decline.
Simple Ways to Include Hemp Seeds in Your Diet
Now that you know how beneficial hemp seeds can be, you might be wondering how to start using them. Fortunately, they are extremely versatile and easy to incorporate into your daily meals.
Here are a few ideas:
- Sprinkle them over yoghurt, cereal, or smoothie bowls
- Add to baked goods like muffins, pancakes, or breads
- Blend into homemade smoothies for a protein boost
- Use them in salads, soups, or pasta dishes
- Make your own hemp milk at home by blending hemp seeds with water and straining the liquid
Hemp seeds are one of nature’s most nutrient-dense foods. They offer a powerful combination of protein, healthy fats, fibre, vitamins, and minerals, all of which contribute to overall health and vitality.
Whether you’re looking to improve heart health, reduce inflammation, support brain function, or simply add more plant-based nutrition to your diet, hemp seeds are an excellent, easy-to-use option.
So the next time you’re looking for a healthful addition to your meals, don’t overlook these tiny but mighty seeds, your body will thank you.
Hemp Seed Recipes
