8 Benefits Of Hemp Seeds
No. not that kind of hemp.
You totally had a hemp necklace back in middle school. But these days, you’d probably rather eat hemp than wear it.
Yep, hemp is now a bonafide superfood: “Hemp is super-nutritious and although tiny, quite mighty,” says Amy Shapiro, R.D., founder of Real Nutrition.
To reap the benefits, Shapiro suggests adding one daily tablespoon of hempseed—also known as hemp hearts—to your diet in a variety of ways. Mix them into to your smoothie or bowl of oatmeal for breakfast. And at dinner or lunch, sprinkle them on top of your salad, grain bowl, or plate of pasta.
You can also try hemp milk—a non-dairy option made from blending hemp hearts with water. And there’s hemp oil, which Shapiro says may (bonus!) help prevent eczema flareups. Meanwhile, hemp butter—ground-up hemp hearts—makes a healthy peanut butter substitute.
“There are really no negative side effects [to consuming hemp] except if you take blood coagulants, you should increase your hemp intake slowly as it may cause bleeding risks,” says Shapiro.
And yes, hemp does come from the same family of plants as marijuana. But no, it won’t get you high—there’s a distinct difference between psychoactive and non-psychoactive forms of hemp, according to the journal Nutrition and Metabolism. In fact, hemp seeds contains less than 0.3 percent tetrahydrocannabinol (THC)—which is super minimal.
So no, the hemp seeds in your cereal won’t make you laugh at Pineapple Express, but they might help you enjoy a healthier life in the following ways.
1. Hemp seeds can help build muscle mass.
Skip the protein powders and add a dose of protein-rich hemp to your smoothie to change things up. Shapiro says that unlike most plant-based protein sources, hemp seeds contain all the essential amino acids, making it a complete protein. Three tablespoons provides 10 grams of protein—the same amount as a Go Macro protein bar or three ounces of cottage cheese.
2. They can boost energy.
Hemp seeds contain a small amount of complex carbohydrates (about a gram per tablespoon), which releases glucose slowly into the bloodstream, according to The American Heart Association, and prevents that dreaded energy spike and subsequent crash.
3. They may help you lose weight.
Weight loss occurs when you expend more calories than you take in, so hemp seeds won’t singlehandedly help you shed pounds. But they might help “if it replaces fattier and richer types of proteins in the diet,” such as red meat or whole-fat dairy, says Shapiro.
She adds that consuming it in other forms may also help with weight loss. For example, hemp milk has fewer carbohydrates and sugars than regular dairy milk, and hemp protein powder is a great addition to smoothies to help control appetite.
Hemp seeds are packed with all kinds of nutrients from protein to fiber and omega-3s. Here's how you can incorporate these seeds into your diet, plus the health benefits.
Health benefits of hemp seeds
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Many people consider hemp seeds 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:
Share on Pinterest Hemp seeds are a complete source of protein, providing all nine essential amino acids.
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.
2. Unsaturated fats
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 pf fiber, with three tablespoons containing approximately 1.2 g 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
4. Minerals and vitamins
Hemp seeds contain an impressive array of vitamins and minerals and are especially rich in:
- vitamin E
They are also a good source of iron, zinc, and B vitamins, including:
- vitamin B-6
Alongside the nutritional benefits, some research suggests that hemp seeds have a wide range of positive health effects. They may:
5. Protect the brain
A study published in the journal Food Chemistry found that hemp seed extract has antioxidant effects in lab tests. These effects may result from the seeds’ cannabidiol (CBD) content.
Results of a review from 2018 suggest that CBD and other compounds in the seeds may have neuroprotective, anti-inflammatory, effects and may also help to regulate the immune system.
The review suggests that, because of these potential properties, CBD may help with neurological conditions, including:
- Parkinson’s disease
- Alzheimer’s disease
- multiple sclerosis
- neuropathic pain
- childhood seizure disorders
6. 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.
7. Reduce inflammation
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
- heart disease
- non-alcohol-related fatty liver disease
8. 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.
9. 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.
However, a 2018 review found a lack of conclusive evidence to suggest that cannabinoids could effectively treat rheumatic diseases. The authors noted that more research is needed.
Hemp seeds contain plenty of protein, healthful fatty acids, and fiber.
According to the United States Department of Agriculture (USDA) , 3 tablespoons of hemp seeds contain 116 calories and the following nutrients:
|Total fatty acids||14.62 g|
|Monounsaturated fatty acids||1.62 g|
|Polyunsaturated fat||11.43 g|
|Saturated fatty acids||1.38 g|
Hemp seeds are also a healthful source of vitamin E and minerals, such as calcium, iron, magnesium, potassium, and zinc.
Hemp seeds are small, brown seeds from the Cannabis sativa plant. They have a rich nutritional profile, with high concentrations of protein and healthful fatty acids. Wide-ranging research suggests that the seeds may reduce symptoms of specific ailments. Learn more about the benefits of hemp seeds here.