Mar 13 , 2020
Many people consider hemp seeds to be a superfood. The seeds have a rich nutritional profile and provide a range of health benefits. These small, brown seeds are rich in protein, fiber, and healthful fatty acids, including omega-3s and omega-6s. They have antioxidant effects and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints.
In this article, we look at the various benefits of hemp seeds and provide tips for adding them to the diet.
Nutritional Benefits of Hemp Seed
These seeds are full of nutritious compounds, including:
Hemp seeds contain almost as much protein as soybeans. In every 30 grams (g) of seeds, or about 3 tablespoons, there are 9.46 g of protein.These seeds are a complete source of protein, meaning that they provide all nine 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. Relatively few plant-based foods are complete sources of protein, making hemp seeds a valuable addition to a vegetarian or vegan diet. Hemp seeds are especially rich in an amino acid called arginine, which has benefits for heart health.
The health benefits of polyunsaturated fats, especially omega-3 fatty acids, are becoming increasingly well known. Hemp seeds are a great source of essential fatty acids, such as alpha-linolenic acid (ALA), which is an omega-3.
The body cannot produce essential fatty acids, and the body must absorb them from the diet. They are crucial for long-term health. The ratio of omega-3s to omega-6s is also important. In general, people tend to eat too many omega-6s and too few omega-3s, but adding hemp seeds to the diet may help to promote a balance.
According to results of a 2015 animal study, incorporating hemp seeds and hemp seed oil to hens' diet led to eggs with increased levels of omega-3s in the yolks and a more healthful omega-3 to omega-6 ratio. Also, hemp seeds are low in saturated fats and contain no trans fats.
Much of the fiber in a hemp seed lies in its outer hull, or shell. If possible, purchase hemp seeds with the hulls intact. However, even without the shells, hemp seeds are a god source of fiber, with three tablespoons containing approximately 1.2 g of fiber.
Consuming enough fiber every day can reduce appetite, help with weight management, work to stabilize blood sugar levels and promote the health of the gut.
Minerals and vitamins
Hemp seeds contain an impressive array of vitamins and minerals and are especially rich in vitamin E, magnesium, phosphorous and potassium.They are also a good source of iron, zinc, and B vitamins, including niacin, riboflavin, thiamine, vitamin B6 and folate.
Health Benefits of Hemp Seed
Alongside the nutritional benefits, some research suggests that hemp seeds have a wide range of positive health effects. They may:
Boost heart health
The medical community believes that omega-3 fatty acids improve the health of the heart and reduce the risk of issues such as arrhythmias and heart disease.
Hemp seeds contain high levels of omega-3s and a healthful ratio of omega-3 to omega-6 fatty acids. The seeds also contain high levels of arginine, an amino acid that turns into nitric oxide. Nitric oxide is essential for artery and vein dilation, and it helps keep blood vessel walls smooth and elastic.Lowering blood pressure, eating a healthful diet, and participating in varied forms of exercise may help to decrease the risk of heart failure.
The amount of omega-3s in hemp seeds and the seeds' healthful omega-3 to omega-6 ratio can together help to reduce inflammation.In addition, hemp seeds are a rich source of gamma linolenic acid (GLA), a polyunsaturated fatty acid which may also have anti-inflammatory effects.
Some studies on animals suggest that GLA can act as a potent anti-inflammatory. However, recent studies in humans suggest that the acid is not always effective. A review in The European Journal of Pharmacology states that humans process GLA in a very complicated way, which may explain why the studies in humans produce more varied results than those on animals. When looking at these studies, it is important to note that researchers usually use high concentrations of hemp seed extracts and that eating the seeds may produce less dramatic effects.
Reducing inflammation may help manage the symptoms of chronic diseases, such as metabolic syndrome, type 2 diabetes, arthritis, heart disease and
non-alcohol-related fatty liver disease.
Improve skin conditions
Atopic dermatitis (AD) and acne can both result from chronic inflammation. The anti-inflammatory compounds in hemp seeds may help. Among other possible dietary causes, acne may be linked to a deficiency in omega-3s. The high omega-3 content in hemp seeds may help to manage and reduce acne symptoms.
A 2018 review explored the effects of dietary changes on skin diseases. While the authors found evidence that eating more omega-3s may improve symptoms of acne, determining the extent of the effects will require more research. The authors also note that prebiotics and plant fibers may help to manage symptoms of AD. Hemp seeds are a rich source of plant fiber.
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.
How to add Hemp Seed to the Diet
You can add hemp seeds, hemp hearts and hemp seed oil to smoothies and cereal. 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 hemp heart or oil 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
Homemade Hemp Mayonnaise
2 large eggs, room temperature
2 teaspoons freshly squeezed lemon juice (or vinegar)
1 cup Hemp Farm hemp seed oil
A few pinches sea salt
1. Separate the egg yolks into to a large bowl.
2. Add the lemon juice or vinegar, then whisk for 2-3 minutes to form a sabayon (emulsified until thick and airy).
3. Continue whisking as you slowly add the hemp seed oil a few drops at a time, then as a thin steady stream until it is all incorporated.
4. If the mayonnaise starts becoming too thick, you can add a teaspoon of water to thin it out. If the Mayo looks too thin, whisk another egg yolk with lemon juice in clean bowl, then slowly whisk the two mixtures together. Once the mayonnaise is finished it should be thick and fluffy, forming ribbons from your whisk.
5. Season with salt and pepper, and any other flavourings you desire. You could use organic miso paste, wasabi, roasted garlic, tarragon, whole-grain mustard… the possibilities are endless!
6. Store your homemade hemp mayonnaise in a covered container in the fridge for up to 3 days. If it turns bitter, you can balance it out with some coconut sugar.
Time: 5 minutes
Makes: 1 cup