The Nutritional Powerhouse: Why Hemp Should Be a Staple in Your Diet
Author: Ondrej Stovicek
Hemp is one of the most nutritious foods on the planet, and it’s incredibly easy to digest. Packed with protein, essential amino acids, and essential fatty acids, hemp is the only food that provides all the necessary nutrients for the human body without needing any supplementation. In fact, legend has it that Buddha sustained himself solely on hemp seeds.
Nearly half of hemp seeds consist of fats, one-third is protein, and the rest is primarily carbohydrates and fiber.
Essential Amino Acids: The Building Blocks of Life
Hemp contains all 10 essential amino acids that our bodies cannot produce on their own. These amino acids are crucial for building muscle tissue and maintaining a healthy immune system. Since our bodies can't produce them, they must be obtained through our diet, making hemp an excellent source.
Essential Fatty Acids: Vital for Brain and Body Function
Hemp boasts over 80% essential fatty acids, more than any other oil. These essential fatty acids, like omega-6 and omega-3, are critical for proper brain development, reproductive health, and metabolism. Remarkably, hemp seeds contain these fatty acids in the ideal ratio for the human body.
Packed with Vitamins and Minerals
Hemp seeds are rich in a variety of vitamins such as E, B1, B2, and B6. They also contain important minerals like magnesium, potassium, calcium, zinc, and iron, all of which are essential for overall health.
Hemp Food: A Daily Superfood
The Versatility of Hemp Seeds
Hemp seeds are a small but mighty food, consisting of a fibrous husk and an oily core. These seeds are unique for their balanced and comprehensive representation of unsaturated fatty acids. The omega-3 and omega-6 ratio in hemp seeds is closest to that of the human body (1:3), which is essential for proper metabolism.
The Benefits of Hemp Oil
Hemp oil is not just rich in omega-6 and omega-3 fatty acids; it also contains the rare omega-6 gamma-linoleic acid, which is particularly beneficial for skin health. Hemp seeds also provide unique proteins like edestin and albumin, along with other easily digestible essential fatty acids.
A Fresh and Healthy Diet with Hemp
The rule that the healthiest foods are fresh or only slightly cooked applies doubly to hemp. To maintain the quality of essential fatty acids, neither hemp seeds nor hemp oil should be heated above 45°C. Hemp oil must also be protected from heat, air, and light to prevent rancidity, which makes it inedible.
How to Incorporate Hemp into Your Diet
Whole Hemp Seeds: These are an excellent addition to a healthy breakfast. You can sprinkle raw seeds on bread, muesli, or add them to warm pasta, rice, or sauces after cooking. For an extra boost, try grinding the seeds and adding them to your meals.
Hulled Hemp Seeds: These peeled seeds can be added to almost anything, from smoothies to salads. They can even be mixed with water to create a delicious hemp milk. One favorite combination is a fruit salad topped with hulled hemp seeds and a squeeze of lemon.
Hemp Oil: Hemp seed oil is perfect for drizzling over pastries, salads, and spreads. However, it’s important to store it in a cool place and use it within six months of opening to prevent rancidity.
Hemp Flour: Adding hemp flour to your baked goods (10-15% of the total flour) can enhance their nutritional value. You can also use it to thicken sauces.
Roasted Hemp Seeds: For a "healthy" alternative to chips, try roasted hemp seeds flavored with salt or spices. Keep in mind that roasting can degrade some of the beneficial fatty acids and nutrients.