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Hemp Seeds and Their Health Benefits

These small, typically brown seeds are rich in protein, fiber, and health-promoting fatty acids, including omega-3 and omega-6. They have antioxidant effects and may alleviate symptoms of various conditions, improving heart, skin, and joint health. In this article, we’ll look at the main benefits and advantages of consuming hemp seeds and give you tips on how to incorporate them into your diet.

Nutritional Properties and Benefits of Hemp Seeds

Hemp seeds are packed with nutrients, including:

Protein

Hemp seeds are a complete source of protein and contain all 9 essential amino acids. Amino acids are the building blocks of all proteins. Our bodies cannot produce these nine amino acids found in hemp seeds on their own, so we must obtain them through our diet.

They contain nearly as much protein as soybeans. Every 30 grams of seeds, or about 3 tablespoons, contains 9.46 g of protein. Very few plant-based foods are complete sources of protein, making hemp seeds a valuable addition to vegetarian or vegan diets.

Hemp seeds are particularly rich in an amino acid called arginine, which has a beneficial effect on heart health. You can read about the specific effects of hemp seeds on heart health (and their hemostatic effects—preventing bleeding) in research that examined these benefits.

Hemp Seeds and Their Benefits

Unsaturated Fats

The health benefits of polyunsaturated fatty acids, particularly omega-3 fatty acids, are becoming increasingly well-known. Hemp seeds are an excellent source of essential fatty acids, such as alpha-linolenic acid (ALA), which belongs to the omega-3 family. Like essential amino acids, the body cannot produce essential fatty acids on its own and must obtain them from the diet. They are crucial for long-term health. The ratio of omega-3 to omega-6 is also important.

Generally, people tend to consume too much omega-6 and too little omega-3, but adding hemp seeds to the diet can help restore balance. According to the results of a 2015 animal study, adding hemp seeds and hemp oil to the diet of laying hens led to the production of eggs with higher omega-3 content in the yolks and a healthier omega-3 to omega-6 ratio. Hemp seeds are also low in saturated fat and contain no trans fatty acids.

Fiber

A large portion of hemp seed fiber is found in its outer husk. Whenever possible, buy hemp seeds with the husk intact—unhulled. However, even hulled seeds are an excellent source of fiber. Just three tablespoons contain approximately 1.2 g of fiber. The recommended daily intake is 30 g, but in the Czech Republic, people consume far less on average.

In our selection, you’ll find both unhulled and hulled seeds from several trusted suppliers. Just take your pick.

Consuming enough fiber every day can:

  • Reduce appetite
  • Help regulate body weight
  • Help stabilize blood sugar levels
  • Support gut health

Minerals and Vitamins

Hemp seeds contain a wide range of vitamins and minerals. They are particularly rich in:

  • Vitamin E
  • Magnesium
  • Phosphorus
  • Potassium

They are also a good source of iron, zinc, and B vitamins, including:

  • Niacin
  • Riboflavin
  • Vitamin B1
  • Vitamin B6
  • Folic acid

Hemp seeds with oil

Health benefits of consuming hemp seeds

Some research suggests that, in addition to their nutritional benefits, hemp seeds have a wide range of positive effects on our health.

They may:

Protect the brain

The CBD compound found in hemp seeds may help with neurological conditions. A study published in the journal Food Chemistry found that hemp seed extract exhibits antioxidant effects in laboratory tests. These effects may be due to the cannabidiol (CBD) content in the seeds. The results of a 2018 review suggest that CBD and other compounds in the seeds may have neuroprotective and anti-inflammatory effects and may also help regulate the immune system.

The review indicates that, thanks to these potential properties, CBD may help with neurological conditions, including:

  • Parkinson’s disease
  • Alzheimer’s disease
  • Multiple sclerosis
  • Neuropathic pain
  • Childhood seizure disorders
  • Boosting heart health

The medical community believes that omega-3 fatty acids improve heart health and reduce the risk of problems such as arrhythmias and other heart diseases. As mentioned above, hemp seeds contain high levels of omega-3 and a healthy ratio of omega-3 to omega-6 fatty acids.

They also contain high levels of arginine—an amino acid that converts to nitric oxide. Nitric oxide is essential for dilating arteries and veins and helps maintain smooth and elastic blood vessel walls. Lowering blood pressure, a healthy diet, and various forms of exercise can help reduce the risk of heart failure.

Reducing inflammation

The amount of omega-3 in hemp seeds and the health-promoting ratio of omega-3 to omega-6 in the seeds can also work together to reduce inflammation. Hemp seeds are also a rich source of gamma-linolenic acid (GLA), a polyunsaturated fatty acid that may also have anti-inflammatory effects. Some animal studies suggest that GLA may act as a powerful anti-inflammatory agent. However, recent human studies have indicated that this acid is not always effective.

A review in The European Journal of Pharmacology notes that humans process GLA in a very complex manner, which may explain why human studies yield more varied results than animal studies. When looking at these studies, it is important to note that researchers typically use high concentrations of hemp seed extracts and that consuming the seeds may have significantly milder effects.

Hemp Seeds and Their Benefits

Reducing inflammation can help manage symptoms of chronic conditions, such as:

  • Metabolic syndrome
  • Type 2 diabetes
  • Arthritis
  • Heart disease
  • Non-alcoholic fatty liver disease

Improving skin condition

Atopic dermatitis (AD) and acne may be caused by chronic inflammation. The anti-inflammatory compounds found in hemp seeds may help combat these conditions. Among other possible causes, acne may be linked to a deficiency in omega-3s. The high omega-3 content in hemp seeds may help manage and alleviate acne symptoms.

A 2018 review examined the impact of dietary changes on skin conditions. While the authors found evidence that consuming higher amounts of omega-3s may improve acne symptoms, determining the extent of these effects will require further research. The authors also note that a combination of prebiotics and dietary fiber may help manage the symptoms of atopic dermatitis. And hemp seeds, as I mentioned above, are a rich source of dietary fiber.

Alleviating the symptoms of rheumatoid arthritis

Rheumatoid arthritis is an autoimmune disease. It causes the immune system to attack the body’s own tissues, leading to joint inflammation. In 2014, research conducted on human cells suggested that hemp oil may have anti-rheumatic effects.

However, a 2018 review study revealed a lack of convincing evidence to sufficiently demonstrate that cannabinoids could effectively treat rheumatic diseases. The authors noted that further research is needed. When evaluating study results, it is important to note that researchers often use hemp seed extract rather than whole hemp seeds.

Nutritional Profile of Hemp Seeds

It is worth noting that hemp seeds contain high amounts of protein, healthy fatty acids, and fiber.

3 tablespoons of hemp seeds contain approximately 116 calories and the following nutrients:

Protein

9,47 g

Carbohydrates

2,60 g

Fat

1,20 g

Total fatty acids

14,62 g

Monounsaturated fatty acids

1,62 g

Polyunsaturated fats

11,43 g

Saturated fatty acids

1,38 g

Protein

9,47 g

Carbohydrates

2,60 g

Fat

1,20 g

Total fatty acids

14,62 g

Monounsaturated fatty acids

1,62 g

Polyunsaturated fats

11,43 g

Saturated fatty acids

1,38 g

The seeds are also a good source of vitamin E and minerals such as calcium, iron, magnesium, potassium, and zinc.

How to incorporate hemp seeds into your diet

You can add hemp seeds to smoothies or cereal, for example. You can buy hulled, ground, or chopped seeds. To remove the hard outer shells of the seeds at home, if needed, you can use a mortar and pestle or a food processor.

Whole seeds act as a bulking agent. The fiber they contain can aid digestion.

Hemp seed

Where to use hemp seeds?

  • in cereal or yogurt – sprinkle with whole or ground seeds
  • in smoothies
  • in baking, both sweet and savory cakes and pies. You can combine them with other seeds rich in omega-3.
  • Make your own hemp milk from whole seeds
  • In salads. In addition to hemp seeds, you can enhance your salad with other seeds or nuts

Hemp seeds are also available in some supermarkets. But you can always be sure to find them in your store. Our selection also includes a wide variety of other hemp products derived from seeds, such as hemp protein powder, which is a plant-based alternative to whey protein powder, and a full range of hemp foods.

Risks

Although hemp seeds come from the hemp plant, they do not contain tetrahydrocannabinol (THC), which is the active ingredient in cannabis. So don’t worry—hemp seeds do not produce any mind-altering effects!

Conclusion

Hemp seeds have a rich nutritional profile. They contain high amounts of antioxidants, fatty acids, minerals, and vitamins. The hulls add fiber to your diet, and grinding the seeds helps your body absorb more of these nutrients.

Some research suggests links between hemp seeds and health benefits, but these studies typically use extracts with high concentrations. Although consuming hemp seeds may be beneficial to your health, avoid consuming excessive amounts. The healthiest choice is to eat a varied diet that includes a wide range of nutrients.

Author: Elena Moreau

Photo: Shutterstock

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