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
Nutrition Information
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:
Iron
Vitamin E
Manganese
Magnesium
B-vitamins
Zinc
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’ health benefits include:
Heart Health
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.
Anti-Inflammatory Properties
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.
Skin Conditions
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.
Brain Health
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.
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