Nutritious and healthy, hemp seeds are a valuable source of plant protein, healthy fats and essential vitamins and minerals. With a mild, nutty flavour, these little seeds are a versatile ingredient, but are they worthy of their 'superfood' status? Read on to learn more.
What are hemp seeds?
In both Chinese and European cultures, hemp has been an important source of nutrition for thousands of years. Technically the nut of the hemp plant (Cannabis sativa), hemp seeds, as they are popularly known, don’t have the same narcotic effects as cannabis (marijuana) although they contain trace amounts (less than 0.3%) of tetrahydrocannabinol (THC), the psychoactive substance found in the parent plant. Hemp ‘hearts’ are the inner part of the shelled seeds and are softer in texture with a similar nutrient value, but less fibre.
Nutritional profile of hemp seeds (shelled)
1 tablespoon (10g) provides:
- 57Kcal/238KJ
- 3.2g protein
- 5.0g fat
- 0.5g saturates
- 3.7g polyunsaturates
- 0.5g monounsaturates
- 0.9g carbohydrates
- 0.2g sugars
- 0.4g fibre
Much of the fibre in hemp seeds lies in the outer hull of the seed, although even when shelled, the seeds contribute some dietary fibre. Hemp seeds are also a useful source of fat-soluble vitamins A, D and E as well as minerals including calcium, magnesium and potassium.
The health benefits of hemp seeds may include:
- Valuable source of plant-based protein
- Favourable poly-unsaturated fat content
- Source of protective antioxidants
- May support the heart
- May reduce the symptoms of menstrual tension or menopause
- May support healthy skin
Discover our full range of health benefit guides including the benefits of flaxseeds and the benefits of CBD oil.
Top 6 benefits of hemp seeds
1. Valuable source of plant-based protein
Providing all nine essential amino acids, hemp seeds are both a rich source of protein and a complete one. About 25% of the calories supplied by hemp seeds come from protein and, weight for weight, they provide similar amounts to beef or lamb. They also provide a highly digestible form of protein, meaning it's easy for us to break down and absorb.
Hemp owes its impressive protein content to two distinct proteins – albumin, which is also found in egg white, and edestin, a protein similar in structure to that found in the human body, and rich in the amino acid arginine. Removing the shell of the hemp seed improves the protein content by reducing anti-nutrients, like phytic acid, which may hinder our absorption.
2. Favourable poly-unsaturated fat content
Hemp seeds have a favourable poly-unsaturated fatty acid content, providing both alpha-linolenic acid (an omega 3 fatty acid) and linoleic acid (omega 6). These fatty acids are essential for the human body, as they cannot be made by it and must be obtained through the diet. For optimal health we need to maintain an appropriate ratio between these essential fats, as omega-6 in excess can have pro-inflammatory effects, while omega-3 is considered anti-inflammatory. The oil from hemp seed contains over 70% poly-unsaturated fatty acids and offers an optimal ratio of 3:1 (linoleic acid to alpha-linolenic acid).
3. Source of protective antioxidants
Hemp seeds are a source of protective plant compounds, including polyphenols and flavonoids, these have an antioxidant effect protecting the cells and tissues of the body from a damaging process called oxidation. Hemp seeds also contain antioxidant vitamins, such as vitamin E, which helps protect its fatty acid content from going rancid.
4. May support the heart
The beneficial ratio of unsaturated fats combined with being a source of the amino acid arginine, makes hemp seeds a useful addition to a heart-healthy diet. This is because arginine is converted to nitric oxide in the body, which relaxes blood vessels, improves blood flow and may help lower blood pressure.
5. May reduce the symptoms of menstrual tension or menopause
The health benefits of hemp seeds for women have been frequently raised but rarely studied. The results from one animal study suggested hemp seeds may improve menopausal and premenstrual symptoms, including those relating to low mood and depression-like states.
6. May support healthy skin
A 2005 study in which hemp seed oil was added to the diets of people with atopic dermatitis, appeared to improve the clinical symptoms of the condition.
How to eat hemp seeds
Hemp seeds can be purchased in their shelled, ground or split form from health food stores, supermarkets or on line. Add them to your diet by sprinkling on breakfast cereal or yogurt, add to a smoothie, use in baking such as our vegan date & walnut flapjacks, top a salad or make a home-made hemp ‘milk’. A typical serving is about 1-3 tablespoons per day.
Need more ideas? Try hemp seeds in our nuts and seeds granola, dairy-free pancakes or our nut and raisin protein balls.
Are hemp seeds safe for everyone?
Although hemp seeds contain only trace amounts of THC, athletes and competing sports people should be aware that consuming them may lead to a failed drugs test. There is also limited clinical research to support the safety of hemp seeds both for those taking prescribed medication and for women who are pregnant or breastfeeding.
Interestingly, hemp seeds are reported to have a low allergenicity, because no major allergens have been identified in the seed. Nevertheless, some allergic reactions have been recorded and there may be a risk of cross-reactivity to hazelnut.
Overall are hemps seeds good for you?
Hemp seeds may be enjoyed as part of a varied, balanced diet, however, it’s worth bearing in mind that some of the studies supporting hemp’s benefits are conducted using extracts of hemp, this makes them less comparable in a real-life context. Nevertheless, the protein in hemp seeds offer remarkable nutritional value and the oil content is a rich source of beneficial poly-unsaturated fatty acids as well as protective plant compounds.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
source https://www.bbcgoodfood.com/health/6-benefits-of-hemp-seeds
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