Many people consider hemp seed to be a superfood. The seeds have a rich nutritional profile and provide a range of health benefits.
Although hemp seeds come from the Cannabis sativa plant, they do not produce a mind-altering effect.
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.
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 gTrusted Source of protein.
These seeds are a complete source of protein, meaning that they provide all nineTrusted Source 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 acidsTrusted Source, 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 pf fiber, with three tablespoons containing approximately 1.2 gTrusted Source of fiber.
Consuming enough fiber every day can:
reduce the appetite
help with weight management
work to stabilize blood sugar levels
promote the health of the gut
Hemp seeds contain an impressive array of vitamins and minerals and are especially rich in:
vitamin E
magnesium
phosphorous
potassium
They are also a good source of iron, zinc, and B vitamins, including:
niacin
riboflavin
thiamine
vitamin B-6
folate
