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hemp seeds magnesium

Lady Jane Gourmet Seed Co

Hemp – a superior source of Magnesium

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

Basically, it’s pretty important, yet according to studies, 50% to 80% of adults in the United States lack sufficient intake of Magnesium. There is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.

Magnesium is a kind of catalyst that helps other vitamins to absorb into your system. Individuals with chronically low blood levels of potassium and calcium may have an underlying problem with magnesium deficiency. The health status of the digestive system and the kidneys significantly influence magnesium status. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys. Gastrointestinal disorders that impair absorption such as Crohn’s disease can limit the body’s ability to absorb magnesium.

Some studies have concerns that excess Magnesium from supplements may be difficult for kidneys to excrete, thus making it important to get Magnesium by dietary intake from the foods you eat. That old saying, “you are what you eat” has a lot of truth.

Eating nutritiously dense food can be your best defense against many ailments, as well as the fuel to fight health issues. Poor eating can actually be the cause of your illness and can keep your body from healing. Obesity or excessive weight In itself can be the underlying factor to many health problems.

Individuals with chronic malabsorptive problems such as Crohn’s disease, gluten sensitive encephalopathy, regional enteritis, and intestinal surgery may have difficulty absorbing Magnesium. To compound the problem, these disorders can deplete the body’s stores of magnesium and In extreme cases may result in magnesium deficiency. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion. Is it the lack of Magnesium that is causing these diseases; or is it the disease that is causing the lack of Magnesium? What was first, the chicken or the egg?

When a person’s body has reached this point in the disease, it is truly a battle. While Chemotherapy may be ridding your body of cancer, it may also rid you of the much needed Magnesium which is responsible for aiding in so many body functions. Other medicines may result in magnesium deficiency too, including certain diuretics, antibiotics, and medications used to treat cancer (anti-neoplastic medication). Examples of these medications are Diuretics – Lasix, Burnex, Edecrin, and hydrochlorothiazide; Antibiotics – Gentarnicin, and Amphotericin; Antkneoplastic medication – Cisplatin.

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, brain seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in low levels of calcium in the blood (hypccatcernia) and low levels of potassium in the blood (hypokaleme).

Working on nutrition to stay ahead of the game can be your best defense. Darker green vegetables, such as spinach are a good source of magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. One of the most outstanding food sources for Magnesium is the hemp seed. The hemp seed is one of Mother Nature’s most perfect foods. The seed can be eaten whole or hulled. Hemp flour comes from the milled seed and can be used for baking or eaten as a raw food In a smoothie.

Eating Cousin Mary Jane’s hemp foods daily will help you get the Magnesium your body needs!

Reasonable care has been taken in preparing this article and the information provided herein is believed to be accurate. However, this information Is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations. If you have been prescribed medication that you feel may be depleting your body of Magnesium or if you have been advised to take a Magnesium supplement by your doctor, please consult with them prior to attempting to self-medicate and discuss with your doctor or nutritionist what is best for your particular situation.

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also help

Hemp Hearts Nutrition Facts and Health Benefits

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Hemp hearts, annotated

Verywell / Alexandra Shytsman

Hemp hearts are the soft inner part of hemp seeds after the outer shell has been removed. The tiny cream and green-colored seeds are sometimes referred to as shelled or hulled hemp seeds.

Hemp hearts come from the from Cannabis sativa L. plant. But unlike some other species of the cannabis plant, hemp hearts have nonmedicinal levels (less than 0.3%) of the psychoactive compound THC.

The plant originates from Central Asia and the hemp fibers and seeds have been used and enjoyed by humans for thousands of years. Today, hemp hearts can be found worldwide. They’re loved for their versatility, nutty flavor, and nutritious benefits.

Hemp Heart Nutrition Facts

The following nutrition information is provided by the USDA for 3 tablespoons (30g) of hulled, hemp seed.  

  • Calories: 166
  • Fat: 14.6g
  • Sodium: 1.5mg
  • Carbohydrates: 2.6g
  • Fiber: 1.2g
  • Sugars: 0.5g
  • Protein: 9.5g

Carbs

A single serving of hemp hearts is relatively high in calories but low in carbohydrates. A serving of hemp heart (3 tablespoons) has 166 calories but just 2.6 grams of carbohydrates. Nearly half of the carbs (about 1.2 grams) come from fiber. Only a half gram of carbs come from sugar and the rest comes from starch.  

Hemp hearts are a low glycemic food with the glycemic load of a single 3-tablespoon serving estimated to be 0.

Hemp hearts are filled with healthy fats. A serving of 3 tablespoons has almost 15 grams of fat, of which 1.4 grams are saturated, 1.6 grams are monounsaturated, and 11.4 grams are polyunsaturated (omega-3 and omega-6 fatty acids). That’s more of the good fats than you’ll find in a similar serving of chia or flax seeds. Since hemp hearts are plant-based, they are also cholesterol-free.

Protein

These little seeds pack a huge plant-based protein punch. A serving of 3 tablespoons has nearly 10 grams of protein, about double what you’ll find in a similar serving of flax seeds or chia seeds (about 5 grams each).

Hemp seeds also contain all nine essential amino acids,   and they are well digested, especially for a plant-based protein.

In general, animal sources such as eggs, milk, and whey have a protein digestibility-corrected amino acid score (PDCAA) of 1.00, which means they’re well digested. Plant protein sources typically fall below this. Soy leads the plant category with a score close to 1.00, followed by beans, pulses, and legumes (score of 0.6 to 0.7), and grains and nuts (0.4 to 0.5). Hemp hearts have a PDCAA score of 0.63 to 0.66.  

Vitamins and Minerals

Not only are hemp hearts loaded with healthy fats and proteins, but they’re also packed with nutrients.

Hemp is an excellent source of magnesium, providing about 210mg or about 50% of your daily needs. A serving of seeds also has 13% of the daily iron requirements for adults (2.4mg). Hemp hearts are also a good source of zinc, providing about 3mg per serving or about 20% of your daily needs.  

Health Benefits

By including hemp seeds in your diet, you may take advantage of certain health benefits. Many research studies investigating hemp benefits have been performed on animals. More research in humans is needed.

Improved Heart Health

Like other seeds (and nuts), hemp seeds are heart-healthy. Studies have shown that they are high in both omega-3 fatty and omega-6 fatty acids.   A healthy omega-3 to omega-6 intake is crucial for the prevention or reduction of many diseases, including cardiovascular disease.

Authors of one research review concluded that there is enough evidence to support the hypothesis that hemp seeds have the potential to beneficially influence heart disease, but they added that more research is needed.  

Reduced Risk of Type 2 Diabetes

You’ll get a healthy dose of magnesium when consuming hemp seeds. Magnesium is needed by the body for maintaining healthy blood sugar levels. According to the National Institutes of Health, magnesium helps the body break down sugars and might help reduce the risk of insulin resistance—a condition that can lead to diabetes.  

Stronger Bones

Magnesium also helps your body to build stronger bones. The NIH reports that people with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis.   And studies have shown that a proper level of magnesium in the body is important for maintaining healthy bones.  

Constipation Relief

Hemp seeds may provide some relief to those with constipation due to the fiber they provide. Researchers have found that increasing your fiber intake helps to increase stool frequency in patients with constipation.  

Preliminary research has also found that hemp seeds may help with constipation. One animal study found that consuming hemp seed soft capsules helped relieve constipation compared to the control group.   However, more research needs to be conducted to understand the full benefit in humans.

Improved Cognitive Function

Another recent, preliminary animal study was conducted on the potential benefit hemp seeds might have on issues with memory and neuroinflammation. Researchers found that the hemp seed extract prevented the learning and spatial memory damage from inflammation and improved damage from the induced inflammation in the hippocampus.  

More studies need to be conducted to see if this benefit extends to humans.

Allergies

Allergic reactions to Cannabis sativa have been reported, although many studies investigate the part of the plant used for marijuana use (not hemp seeds). There have been reports of sore throat, nasal congestion, rhinitis, pharyngitis, wheezing, and other problems including anaphylactic responses. There have also been reports of hemp workers involved in processing hemp fibers at a textile mill showing a significantly higher prevalence of chronic respiratory symptoms.  

Recent reports of allergy to hemp seed are lacking. But at least one older study was published indicating that the condition is possible.  

Adverse Effects

When consumed as a food, hemp seed is generally recognized as safe (GRAS) by the FDA. Many people wonder if they will get high from consuming hemp seeds. But that is not likely to happen. While marijuana and hemp seeds are related (they come from the same cannabis plant family), they are very different.

Hemp seeds don’t naturally contain significant levels of tetrahydrocannabinol (THC), the psychoactive component. In fact, food-grade strains of hemp must contain less than 0.3% THC by weight. But studies have noted that they may not be free of this compound entirely.

A study conducted in Canada found variations in THC levels in hemp seed products, with some evaluated brands containing higher amounts than the legal threshold. Researchers suggested that the higher levels may be due to contamination during processing.  

If you are taking certain medications, including estrogen, ACE inhibitors, or antihypertensive drugs, speak to your healthcare providers before consuming hemp seeds.

Hemp seeds are naturally gluten-free but can be subject to cross-contamination if they are processed in a facility that also processes gluten-containing grains. So if you adhere to a gluten-free diet, look for brands that are certified gluten free.

Varieties

The common varieties of hemp hearts are organic and non-organic, but you’ll often find other derivatives of the hemp seed including, protein powder, soft gel capsules, oil, and hemp meal.

Many people wonder how hemp seeds compare to other common seeds like flax and chia. All of these seeds—chia, flax, and hemp—are great sources of plant protein and fiber. They do vary when it comes to their nutritional offerings. Hemp hearts have 10 grams of protein per serving, while chia and flax have only 5 grams per serving.

Additionally, hemp hearts have more omega fatty acids—with 12 grams per serving—than flax and chia seeds with 9 and 7 grams respectively. Hemp seeds are also unique in that they contain something called gamma-linolenic acid (GLA), which is an anti-inflammatory omega fatty acid; flax and chia seeds do not.

When It’s Best

Hemp seeds are available year-round in many natural food stores. But hemp is often harvested in the fall.

Storage and Food Safety

Hemp seeds can spoil fairly easily. But when stored properly, a package of hemp hearts can last for a year. Packages of shelled hemp seeds should be stored in a cool, dry place or at cooler temperatures. The best way to prevent spoilage is to store hemp seeds in a sealed container in the refrigerator. When stored in a pantry, they will only last 3 to 4 months.

You can also store seeds in freezer-safe bags and store them in the freezer. You’ll know that hemp hearts have gone bad when they have a rancid smell.

How to Prepare

You can use hemp hearts to make many kitchen staples. For example, you can make hemp milk by blending hemp hearts with water, then straining them. Ground seeds can be used to make flour. Or you can use the ground seeds to make vegan protein powder. Some people extract hemp oil from the seeds and used for dressings and sauces.

Hemp hearts are versatile, so they can be used in a range of dishes, from sweet to savory. They help provide texture, a little crunch, and a subtle, nutty flavor. They’re a great protein-packed addition that can be sprinkled atop many dishes or included in a recipe as an ingredient.

Consider these simple ways to use hemp seeds, hemp milk, or hemp oil:

Hemp hearts—also called hulled hemp seeds—are a good source of protein and healthy fat. A 3-tablespoon serving provides 166 calories, 15 grams of healthy fat, and over 9 grams of protein.