Updated: Mar 10
Hemp seeds are a rich supply of nutrients. Part of the hemp plant, those seeds are technically a nut that may be eaten uncooked or used to make milk, oil, cheese substitutes, or protein powder.
While associated with the cannabis plant, hemp seeds have little to not one of the psychoactive compound THC found in marijuana. For centuries, the seeds had been used for oral and topical packages to deal with health issues and save you, and ensure positive fitness growth. A developing frame of present day scientific studies is backing up lots of those claims.
The nutty flavor and versatility of hemp seeds also make it a great substitute for the levels of protein, essential fatty acids, and other nutritional benefits found in meat and dairy products. It is a great meat alternative and assures a total nutritional profile.
Hemp seeds can be:
Eaten raw, roasted or cooked
Peeled like hemp hearts
Cold pressed to make hemp seed oil
Used to make non-dairy hemp milk and hemp cheese
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A 30 grams serving (three-tablespoons) of raw hemp seeds contains:
● Calories: 166
● Protein: 9.47 grams
● Fat: 14.6 grams
● Carbohydrates: 2.6 grams
● Fiber: 1.2 grams
● Sugar: 0.45 grams
Hemp seeds Are Also A Good Source Of:
● Vitamin E
Hemp seeds also contain high levels of omega-3 and omega-6 essential fatty acids.
Studies have shown that the ideal ratio for fatty acids in hemp seeds is 3 to 1. In this ratio, these fatty acids help support healthy cholesterol levels, immune system function and may aid in regulating metabolism.
Potential Health Benefits of Hemp Seeds
Hemp seeds are an excellent source of vegetable protein. They contain all nine essential amino acids and research suggests that the protein content in hemp is easily and well absorbed by our body.
In addition to this protein load, the history of hemp seeds is linked to their potential health benefits. Many modern studies have confirmed many of these claims.
The health benefits of hemp seeds include:
Hemp seeds are an excellent source of magnesium, which helps regulate the heart rate and is linked to the prevention of coronary heart disease. They also contain linoleic acid, which a study found to lower participants' cholesterol levels by 15% and may work to lower blood pressure.
One of the omega-6 fatty acids found in hemp seeds is gamma-linolenic acid (GLA), which may have anti-inflammatory effects similar to drugs like ibuprofen. One study found a 75% reduction in pain associated with arthritis in participants after nine months of GLA supplementation.
Hemp oil can be used in cooking to add nutritional benefits to your meal, and it can also be applied topically to the skin. Studies have found that hemp seed oil can relieve the symptoms of eczema and improve dry or itchy skin.
Research is ongoing, but hemp seed oil’s antimicrobial and anti-inflammatory effects may also help to treat acne.
The ratio of omega-6 to omega-3 fatty acids in hemp seeds is the optimal level for nutritional benefit. This balance supports both heart and cognitive health and is often lacking in most diets. Hemp is a great alternative for fish oil.
Hemp seeds also contain plant compounds called terpenes. While research is ongoing, studies suggest that terpenes may help protect the brain and prevent tumor growth.
Potential Risks of Hemp Seeds
While the fat content in hemp seeds comes primarily from its healthy essential fatty acids, consume them in moderation to meet your recommended daily fat intake. High fat intake can also cause nausea or diarrhea.
Other things to consider before adding hemp seeds to your diet include:
Hemp seeds can interact with certain medications, including blood thinners. Studies have shown that hemp seeds reduce blood clotting, which may interact with prescriptions for blood thinners.
There isn't enough clinical research to show that hemp is safe orally or topically for pregnant or breastfeeding women, so it's not recommended.
The fiber content in hemp seeds can cause digestive upset such as bloating, nausea, or constipation in large amounts. Make sure to drink plenty of water when eating hemp seeds to avoid intestinal problems.