The Nutritional and Health Benefits of Hemp Seeds

Author: Pavel Čermák

Hemp seeds (Cannabis sativa) are incredibly nutritious and rich in healthy fats, proteins, and various minerals. Their unique taste is also a great benefit.

1. Nutritional Value of Hemp Seeds

Hemp seeds, botanically classified as nuts, are a nutritionally balanced food with a subtle nutty flavor, often referred to as hemp hearts. They contain more than 30% fat, rich in essential fatty acids like linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Hemp seeds also have gamma-linolenic acid, which benefits hair and nail health, has anti-inflammatory effects, and aids in joint regeneration.

Hemp seeds are an excellent source of protein, with these essential nutrients making up more than 25% of their total calories. In comparison, chia and flax seeds contain only 16-18% protein. Additionally, they are rich in vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. You can consume them raw, cooked, or baked. Hemp seed oil also offers numerous health benefits and has been used in ancient China for over 3,000 years as both food and medicine.

2. Reducing the Risk of Heart Diseases

Heart disease is one of the most prevalent health issues worldwide. Regular consumption of hemp seeds has been scientifically proven to reduce the risk of heart disease. Hemp seeds contain a high amount of arginine, an amino acid that produces nitric oxide in the body. Nitric oxide dilates and relaxes blood vessels, lowering blood pressure and reducing the risk of heart disease.

Additionally, gamma-linolenic acid in hemp has anti-inflammatory effects that further lower the risk of heart disease.

3. Improving Skin Health

Fatty acids like omega-3 and omega-6 found in hemp seeds can enhance the body’s immunity. Hemp seeds are an excellent source of these polyunsaturated and essential fatty acids, with an optimal ratio of 3:1 omega-6 to omega-3.

Studies show that consuming hemp oil can improve the essential fatty acid ratio in the blood of people with eczema. It also benefits dry skin, reduces itching, and decreases the need for dermatological medications.

4. Excellent Source of Plant Protein

Hemp seeds provide up to 25% of their calories from protein, which is a relatively high ratio. They can supply protein in quantities similar to beef or lamb, with 30 grams (or 2-3 tablespoons) of hemp seeds containing up to 11 grams of protein.

They are considered a complete source of protein, meaning they contain all essential amino acids, which the body cannot produce and must obtain through diet. Complete plant-based protein sources are rare, making hemp seeds a valuable dietary component.

5. Reducing Symptoms of PMS and Menopause

Up to 80% of women of reproductive age experience physical or emotional symptoms of Premenstrual Syndrome (PMS). These symptoms are often caused by sensitivity to the hormone prolactin.

Gamma-linolenic acid (GLA) in hemp seeds reduces the effects of prolactin. In studies, women with PMS who consumed 1 gram of essential fatty acids (including 210mg of GLA) per day experienced a significant reduction in PMS symptoms, including breast pain, depression, irritability, and fluid retention.

6. Aiding Digestion with Unpeeled Hemp Seeds

Fiber is an essential component of the diet and is linked to healthy digestion. Unpeeled hemp seeds are a good source of both soluble and insoluble fiber.

Soluble fiber forms a gel-like substance in the intestines, serving as a valuable nutrient source for gut bacteria and helping to lower blood sugar and cholesterol levels. Insoluble fiber adds bulk to the stool and improves intestinal peristalsis. Consumption of insoluble fiber is also associated with a reduced risk of diabetes.

Conclusion

Incorporating hemp seeds into your diet offers numerous health benefits, from improved heart and skin health to enhanced digestion and protein intake. Whether you enjoy them raw, cooked, or baked, hemp seeds are a versatile and nutritious addition to any meal.

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