Will hemp replace fish as the king of omega-3?
By Paul Benhaim, chief executive of Hemp Foods Australia and Elixinol
21-Nov-2014 – Last updated on 06-Feb-2020 at 12:11 GMT
Hemp is a potent source of fatty acids, says Paul Benhaim
Related tags: Omega-3 fatty acid
From a nutritional standpoint, the leaves, flowers and seeds of hemp plants provide essential organic nutrition that cannot be obtained elsewhere. Interest in the oil from its flowers and seeds is at an all-time high, showing no sign of slowing down.
Hemp seeds are incredibly nutrient-dense. Besides containing arguably the highest-quality protein in concentrations that exceed that of most other food sources, hemp seeds rule the world when it comes to polyunsaturated fatty acids like omega-3 and 6, among others.
These are the special oils the body uses for detoxification, building brain cells, hormones, neurotransmitters and many other systems and functions in the body, not to mention resisting and reversing obesity.
As a source of polyunsaturated fatty acids, hemp seeds contain 11% more than sacha inchi seeds, 62% more than flax seeds, 96% more than chia seeds, 104% more than fish oil and 460% more than whole fish.
Relative content of polyunsaturated fatty acids by source
As decades of unjustified prohibition and persecution continue to lose their grip, hemp is rapidly regaining the popularity it held for millennia as a primary and sustainable source of life's necessities — including omega-3 and 6 fatty acids.
Hemp Seeds: Are They Good for You?
In this Article
In this Article
In this Article
- Nutrition Information
- Potential Health Benefits of Hemp Seeds
- Potential Risks of Hemp Seeds
Hemp seeds are a rich source of nutrients. Part of the hemp plant, these seeds are technically a nut that can be eaten raw or used to make milk, oil, cheese substitutes, or protein powder.
While related to the cannabis plant, hemp seeds have little to none of the psychoactive compound THC found in marijuana. For centuries the seeds have been used for oral and topical applications to treat and prevent certain health issues. A growing body of modern clinical research is backing up many of these claims.
Hemp seeds’ nutty flavor and versatility also make them a great substitute for the levels of protein, essential fatty acids, and other nutritional benefits found in meat and dairy products.
Hemp seeds can be:
- Eaten raw, roasted, or cooked
- Shelled as hemp hearts
- Cold-pressed to produce hemp seed oil
- Used for non-dairy hemp milk and hemp cheese
A 30 gram serving (three-tablespoons) of raw hemp seeds contains:
- Calories: 166
- Protein: 9.47 grams
- Fat: 14.6 grams
- Carbohydrates: 2.6 grams
- Fiber: 1.2 grams
- Sugar: 0.45 grams
Hemp seeds are also good source of:
Hemp seeds also contain high levels of omega-3 and omega-6 essential fatty acids.
Studies have shown that the ideal ratio for the fatty acids in hemp seeds is 3 to 1. At this ratio, these fatty acids help to support healthy cholesterol levels, immune system function, and may help regulate your metabolism.
Potential Health Benefits of Hemp Seeds
Hemp seeds are an excellent source of plant-based protein. They contain all nine essential amino acids, and research suggests that hemp’s protein content is well-absorbed by our bodies.
In addition to this protein load, hemp seeds history is tied to their potential health benefits. Many modern studies have backed up several of these claims.
Hemp seeds’ health benefits include:
Hemp seeds are a great source of magnesium, which helps regulate your heartbeat and is linked to the prevention of coronary heart disease. They also contain Linoleic acid, which one study found reduced participants’ cholesterol levels by 15% and may act to reduce blood pressure.
One of the omega-6 fatty acids in hemp seeds is gamma-linolenic acid (GLA,) which may have anti-inflammatory effects similar to drugs like ibuprofen. One study found a 75% reduction in arthritis-associated pain in participants after nine months of GLA supplementation.
Hemp oil can be used in cooking to add nutritional benefits to your meal, and it can also be applied topically to the skin. Studies have found that hemp seed oil can relieve the symptoms of eczema and improve dry or itchy skin.
Research is ongoing, but hemp seed oil’s antimicrobial and anti-inflammatory effects may also help to treat acne.
The ratio of omega-6 to omega-3 fatty acids in hemp seeds is the optimal level for nutritional benefit. This balance supports both heart and cognitive health and is often lacking in most diets..
Hemp seeds also contain plant compounds called terpenes. While research is ongoing, studies suggest that terpenes may help protect the brain and prevent tumor growth.
Potential Risks of Hemp Seeds
While the fat content in hemp seeds comes primarily from its healthy essential fatty acids, eat them in moderation to meet your recommended daily consumption of fat. High fat intake can also cause nausea or diarrhea.
Other things to consider before adding hemp seeds to your diet include:
Hemp seeds may interact with certain medications including anticoagulants.
Studies have shown that hemp seeds reduce blood clotting, which can interact with blood-thinner prescriptions.
There is not enough clinical research to show that hemp is safe either orally or topically for women who are pregnant or breastfeeding, so it is not recommended.
Hemp seed shells can contain trace amounts of THC, the active psychoactive compound in marijuana. People with a previous dependence on cannabis may consider looking for an alternative.
The fiber content in hemp seeds can cause digestive discomfort like bloating, nausea, or constipation in large amounts. Make sure to drink plenty of water when eating hemp seeds to help avoid gut problems.
Cannabis and Cannabinoid Research. “Cannabis sativa (Hemp) Seeds, Δ9-Tetrahydrocannabinol, and Potential Overdose.”
Biochemical Education: “The action of vitamin K and coumarin anticoagulants.”
Journal of Agricultural and Food Chemistry: “Evaluating the Quality of Protein From Hemp Seed (Cannabis sativa L.) Products Through the Use of the Protein Digestibility-Corrected Amino Acid Score Method.”
Journal of Dermatological Treatment: “Efficacy of dietary hempseed oil in patients with atopic dermatitis.”
Journal of Thrombosis and Haemostatis: “Dietary hempseed reduces platelet aggregation.”
Oilseeds and fats, Crops and Lipids:“A short review on sources and health benefits of GLA, The GOOD omega-6.”
Mayo Clinic. Dietary fiber: Essential for a healthy diet.”
Nutrients: “Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies.”
Nutrition & Metabolism: “The cardiac and haemostatic effects of dietary hempseed.”
Plant Science: “Terpenes in Cannabis sativa – From plant genome to humans.”
PLOS One: “The ameliorative effect of hemp seed hexane extracts on the Propionibacterium acnes-induced inflammation and lipogenesis in sebocytes.”>
The British Medical Journal (BMJ): “The importance of a balanced ω-6 to ω-3 ratio in the prevention and management of obesity.”
The Brown University Child and Adolescent Behaviour Letter: “FDA on CBD in pregnancy and breastfeeding”
USDA FoodData Central: “Seeds, hemp seed, hulled.”
Find out what the research says about hemp seeds, who should have them, and how they may affect your health.