For a long time, hemp seeds were largely misunderstood and disregarded because of their close relation to cannabis.
However, despite belonging to the same species of plant, hemp seeds are entirely different to cannabis and don’t have the same mind-altering effects. Instead, they’re highly nutritious and have been linked with several health benefits – including for skin, brain, and heart health.
Here, we’ll take a closer look at some of the health benefits of hemp seeds and offer ideas on how to add them to your diet.
What are hemp seeds?
Hemp seeds, also known as hemp hearts, come from the Cannabis sativa plant. For a long time, their nutritional benefits have been largely ignored because of their links with cannabis.
Yet, despite the fact that hemp seeds come from the same plant family as cannabis, they belong to different plant varieties. The key difference between the plant varieties is in their tetrahydrocannabinol (THC) content. THC is the main psychoactive ingredient that causes the ‘high’ associated with cannabis.
To be legally classified as a hemp plant, a plant must contain no more than 0.3% THC. In contrast, most other cannabis plants contain between 5-30% THC, which is why they produce a ‘high’.
Because hemp plants are low in THC and only contain other non-psychoactive plant compounds (cannabinoids) – like CBD – hemp, and hemp seeds, don’t have the same narcotic effects as cannabis.
Hemp seeds have a rich nutritional profile and have been linked with several health benefits. They offer a mild, nutty flavour and have been used for food and medicine for thousands of years.
7 health benefits of hemp seeds
We’ll cover some of the health benefits of hemp seeds below…
1. Hemp seeds are highly nutritious
Hemp seeds are highly nutritious and a fantastic source of several important nutrients.
They contain over 30% fat and are particularly high in two essential fatty acids: omega-3 and omega-6. Both are essential for health, but we know from research that getting the right balance is key.
Generally speaking, people tend to eat too much omega-6 and too little omega-3. We’ve previously written about why balancing your omega-6 and omega-3 intake is important for health – mainly due to its impact on inflammation. Experts advise that the ideal omega-6 to omega-3 ratio is around 2:1 – and hemp seeds typically offer a ratio between 2:1 and 3:1. So, adding hemp seeds to your diet can help to promote a balance.
As well as healthy fats, hemp seeds are also a fantastic source of plant-based protein, which makes up around 25% of their total calories. For example, in 30g of hemp seeds there’s around 9.5g of protein. This is considerably more than similar foods, such as flaxseed and chia seeds, which contain around 16-18% protein.
Not only this, but hemp seeds are also a complete source of protein, which means they provide all nine essential amino acids. The body can’t produce these on its own, so we have to get them through our diet. Only a small number of plant-based foods are complete sources of protein, which makes hemp seeds a valuable addition to vegetarian and vegan diets.
As well as fat and protein, hemp seeds are rich in several nutrients too, including vitamin E, phosphorus, calcium, iron, zinc, potassium, and magnesium.
Hemp seeds can be eaten raw, cooked, or roasted and make a great addition to smoothies, oatmeal, and salads. If you’d like to add them to your diet, check out this guide to using hemp seeds from The Spruce Eats for inspiration.
2. Hemp seeds may boost brain health
Research suggests that hemp seeds may be beneficial for brain health. This is largely due to their healthy fat content, which the brain relies on to function properly.
For example, omega-3 helps to reduce inflammation and oxidative stress in the brain, both of which are believed to contribute towards the development of Alzheimer’s disease.
Hemp seeds also contain several other brain-boosting compounds. This includes polyphenols, which are a group of plant compounds with powerful antioxidant and anti-inflammatory properties.
In this study, hemp seeds were found to be beneficial for protecting the brain against inflammation. These effects were mainly put down to their polyphenol, healthy fat, and amino acid content.
3. Hemp seeds may offer relief for people with arthritis
Research has found that hemp seeds may offer relief for arthritis symptoms. Again, this is largely linked to their ratio of omega-3 to omega-6, and its effect on inflammation.
This study, which looked at the impact of hemp seed oil on arthritis, found that hemp seed oil may have anti-arthritic effects. Researchers found that the oil reduced the survival rate of cells known to cause joint damage and inflammation. At certain doses, hemp seed oil even caused the death of these cells.
Hemp seeds are also rich in manganese which, when consumed alongside other minerals like zinc and calcium, helps to support healthy bones and reduce bone loss. This can be particularly beneficial for postmenopausal women, who are more susceptible to developing osteoporosis.
In this study, when women with weak bones took supplements containing manganese, calcium, copper, and zinc, their bone mass improved. Another study found that taking manganese along with calcium, zinc, and copper helped to reduce spinal bone loss in mature women.
4. Hemp seeds may reduce your risk of heart disease
There’s evidence that adding hemp seeds to your diet may improve heart health and reduce your risk of heart disease. This is because hemp seeds are rich in several nutrients that are essential for a healthy heart – including fibre, healthy fats, plant-based protein.
As a result, hemp seeds have been found to help reverse several health issues linked with an increased risk of heart disease – including high cholesterol, atherosclerosis (the thickening or hardening of arteries), and high blood pressure. They’ve also been found to reduce the risk of blood clots and support recovery from heart attacks.
The fact that hemp seeds contain the amino acid arginine is also worth noting. This is because arginine is responsible for producing nitric oxide in the body – a gas molecule that causes blood vessels to relax and dilate. Relaxed, dilated blood vessels help to lower blood pressure which, in turn, reduces the risk of heart disease.
Another study also found that higher arginine intake was associated with lower levels of C-reactive protein (CRP) in the body. CRP is a marker of inflammation and is linked with an increased risk of heart disease.
Lastly, research has also linked high intake of omega-3 with a reduced risk of heart disease, which hemp seeds are a fantastic source of.
5. Hemp seeds may be beneficial for gut health
Hemp seeds are a fantastic source of both soluble and insoluble fibre, which are important for gut health.
Soluble fibre, which forms a gel-like substance in the gut, provides a valuable source of nutrients for ‘good’ digestive bacteria, helping them to thrive. Meanwhile, insoluble fibre has been found to help food and waste pass through your gut more smoothly.
High fibre diets are also known to be beneficial for relieving constipation and promoting regular bowel movements. For example, in this study, hemp seeds were found to be effective for relieving constipation.
It’s important to note that much of the fibre-content in hemp seeds is found in their outer shell, so it’s worth buying shelled hemp seeds for full benefits. That said, even without the shells, hemp seeds are a good source of fibre.
6. Hemp seeds may support healthy weight loss
Research suggests that hemp seeds may help people to maintain a healthy weight by acting as a natural appetite suppressant.
The main reason for this is that they’re high in fibre, which is known to keep people fuller for longer and reduce food cravings. In this study, for example, higher fibre intake was associated with lower body weight.
Hemp seeds are also rich in protein, which is known to be the most satiating of the three main macronutrients (carbohydrates, protein, and fats) – partly because it helps to reduce levels of the hunger hormone ghrelin. Research has consistently linked high-protein diets with healthy weight loss and fewer food cravings.
7. Hemp seeds may improve skin health
There’s evidence that hemp seeds may improve skin health and benefit several skin conditions, including eczema, acne, and psoriasis.
One reason for this is that hemp seeds are high in several antioxidants and anti-inflammatories, including vitamin A, C, E, and omega-3s. These nutrients help to strengthen the outer layer of skin and reduce inflammation.
According to experts, hemp seed oil is also effective at penetrating the inner layers of skin and promoting healthy cell growth, which can promote soft, smooth skin. Meanwhile, other research suggests that hemp seeds may improve the skin’s ability to fight infections.
As a result, there’s evidence that hemp seeds may benefit dry, inflamed skin caused by conditions like eczema, psoriasis, and acne rosacea.
In this study, people with eczema found that their symptoms got better when they used hemp seed oil. Another study revealed that hemp seed oil can improve symptoms of psoriasis, largely due to its fatty acid content. And other research suggests that hemp seeds may result in fewer acne breakouts by helping to balance sebum production.
Final thoughts…
Hemp seeds might be small, but they pack a real punch when it comes to nutrition and health. As a fantastic source of fibre, healthy fats, and plant-based protein, research suggests that hemp seeds make a valuable addition to any healthy diet.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find information on everything from essential vitamins and minerals to diet tips for boosting gut health and longevity.
What changes have you made to your diet for health? Has this article inspired you to try hemp seeds? We’d love to hear from you in the comments below.
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