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Hemp Seeds Benefits - Plant Based Omega 3, 6 Fatty Acids

Hemp Seeds Benefits

Superfoods are trending! Fitness freaks are going crazy over these healthy yet hidden treasures of nature, especially the seeds. And one such superfood is hemp seeds, also known as hemp hearts. 

However, despite all the advantages, people are still skeptical only because it belongs to Cannabis sativa. Are you also on the same bandwagon?

In this article, you will get everything you need to know about the benefits of hemp seeds and some tips for adding them to the diet.

What are Hemp Seeds?

Hemp is usually mistaken with marijuana. It belongs to the same family; however, the two plants are altogether different. Marijuana is grown to contain high tetrahydrocannabinol (THC) measures, the synthetic that is liable for its psychoactive properties. Hemp depicts the edible plant seeds and only contains a trace amount of THC. 

The seeds of hemp are edible and are considered highly nutritious with a high concentration of soluble and insoluble fiber, omega-3, and omega-6 fatty acids for heart health and skin health.

Also known as,

  • Narrow-leaf hemp
  • Bitterroot
  • Catchfly
  • Indian-hemp
  • Milkweed
  • Wild cotton

Taste Profile Of Hemp Seeds

Hemp seeds have an enjoyable, mild, nutty flavor, like unsalted sunflower seeds, but the texture is not as hard. 

Hemp milk is produced from hulled hemp seeds, sweeteners, and water. Hemp oil has a strong "grassy" flavor.

Nutrition Facts About Hemp Seeds

As per the USDA Nutrient Database, a two-tablespoon serving of hemp seeds contains:

  • 6.31 g of protein
  • 111 calories
  • 9.75 g of fat
  • 1.73 g of carbohydrates (including 0.3 g of sugar and 0.8 g of fiber)
  • 14 milligrams of calcium
  • 330 mg of phosphorus
  • 140 mg of magnesium
  • 1.98 mg of zinc
  • 1.59 mg of iron
  • 240 mg of potassium
  • 22 micrograms of folate

Hemp seeds likewise provide vitamin C, some B vitamins, and vitamins A and E.

Vitamins and Minerals

Hemp seeds have an impressive array of vitamins and minerals and are super rich in:

  • magnesium
  • vitamin E
  • potassium
  • phosphorous

Moreover, they are considered to be an excellent source of iron, zinc, and B vitamins, including:

  • niacin
  • riboflavin
  • thiamine
  • vitamin B-6
  • folate

Top 6 Health Benefits of Hemp Seeds

  • May Alleviate Arthritis and Joint Pain
    • Studies have shown that hemp hearts and hemp seed oil can help relieve rheumatoid joint pain symptoms.
    • An examination published in the Journal of Ethnopharmacology investigated hemp seed oil's effects on arthritis. Scientists discovered that hemp seed oil treatment brought down the rate of MH7A rheumatoid joint pain fibroblast-like synovial cells, and at specific doses, it even advanced cell death.
    • They also presumed that hemp seed oil has anti-arthritic impacts, helping patients suffering from its symptoms.
  • Boost Heart Health
    • The medical community accepts that omega-3 fatty acids improve heart health and decrease the risk of heart disease and arrhythmias.
    • Hemp seeds contain undeniable levels of omega-3s and a healthful proportion of omega-3 to omega-6 fatty acids.
    • The seeds likewise contain significant levels of arginine, an amino acid that transform into nitric oxide.
    • Nitric oxide is fundamental for vein dilation and artery, and it assists with keeping blood vessel walls smooth and versatile.
    • Lowering blood pressure, participating in varied forms of exercise, and eating a healthful diet may decrease heart failure risk.
  • Boosts Hair, Skin, and Nail Health
    • Hemp seed's benefits for skin and hair go far in improving dry, red, and flaking skin.
    • Generally utilized in high-end cosmetic products, hemp oil is frequently included in lotions, lip balms, and soaps. The oil in hemp seeds enters the skin's inner layers and advances healthy cell growth — the formula for soft and smooth skin.
    • In fact, researchers contemplating the impacts of oil extracted from hemp hearts on eczema that is a skin condition that causes irritation and dry skin discovered that patients' symptoms improved with the oil utilization.
    • Since the oil is good for skin problems, such as eczema and psoriasis, it's also a brilliant idea to add the plant's seeds to your eating routine to amplify these benefits. You can additionally make a homemade skin cream combining hemp seed oil, shea butter, and essential oils like lavender.
  • Relieves Symptoms of PMS
    • Nearly 80% of women in their reproductive window are likely to experience PMS (premenstrual syndrome). Owing to the high amount of GLA or gamma-linolenic acid in hemp seeds, these can help relieve PMS signs and symptoms and other related health concerns. 
  • Digestive Benefits You Will Swear By
    • Organic Hulled Hemp Seeds are rich in both insoluble and soluble fiber. No wonder these seeds offer exceptional digestive benefits. However, the fiber content of de-hulled hemp seed is considerably low.
  • Reduces Inflammation
    • Due to its perfect fatty acid profile of GLA and omega-3 fats, hemp seed helps to decrease inflammation levels and reinforce the immune system naturally.
    • Research published in ACS Omega demonstrates that hemp seed has immunomodulating, antioxidant, and anti-aging effects.

How to Use Hemp Seeds

Nowadays, you can find hemp seeds in most supermarkets and health food stores. They are used to make a few products, including the following:

  • Hemp nut butter: The seeds are likewise ground and made into hemp nut butter, which you can devour like you would almond or peanut butter.
  • Hemp milk: Similar to almond milk, you can utilize hemp milk as a dairy-free option. Hemp milk is a delicious and nutrient-rich addition to any of your smoothie recipes.
  • Hempseed oil: Hempseed oil is best utilized as finishing oil instead of as cooking oil. Sprinkle it on pasta or salads, or other dishes. You can also utilize hempseed oil topically to moisturize your skin, lessen aging signs, and improve hair health.
  • Hemp protein powder: This is an astounding plant-based protein powder that offers omega-3s, essential amino acids, iron, and magnesium.

Hemp seeds are sensitive to light and heat. It's additionally best to store them in a cool, dry place.

There are many ways to utilize the seeds and the butter, milk, and oil produced using them. Here are a couple of ideas:

  • Add hemp seeds to smoothies or crush them and sprinkle them on your cereal, yogurt, or other meals.
  • Make Tropical Acai Bowl Recipe that's made with hemp hearts and mango.
  • Try recipes that include hemp hearts, like Pecan Coconut Balls.
  • Mix hemp protein powder with your favorite milk to make a plant-based protein shake before or after workouts.

Selection, Preparation, and Storage Of Hemp Seeds

Hemp seeds can be eaten roasted, raw, or cooked with other foods. Hempseed oil has been utilized as food or made into medicine for millennia in China.

There are numerous ways to eat hemp protein, oil, and seeds, including:

  • In a smoothie
  • On oatmeal or cereal
  • Sprinkled over salads
  • As a nut butter
  • As a form of milk (hemp milk)
  • On yogurt
  • In meal bars or granola bars
  • As a salad dressing (hemp oil)
  • Sprinkle (hemp seeds) on casserole dishes
  • Add hemp seeds to baked goods
  • In recipes
  • As a cooking oil
  • Make double chocolate energy bites


Exposing hemp seeds to air for a significant period or storing hemp at high temperatures can cause degrade its healthy fat content, which could result in trans-fatty acids.

It is highly recommended to store hemp seeds and hemp oil at cool temperatures. Keep it away from exposure to bright light and store it in an airtight container. It is ideal to refrigerate hemp products after opening.

Numerous hemp products, including hemp milk, hemp oil, and hemp protein powder, can be purchased from the internet or at a wellness food store. 

Heating the oil or cooking hemp seeds to temperatures over 350 degrees Fahrenheit can denature the fats and destroy the healthy fatty acids. You should eat raw hemp seeds and oil; however, if cooking with hemp oil, use low heat.


Hemp seeds are grown in numerous countries, but the hemp grown in Canada creates an extraordinary tasting, high-quality seed. Look for items that have been tried and tested in the lab for purity and intensity.

Keep in mind that the guidelines on hemp grown in the U.S., Canada, and Europe are stricter than those in other nations, such as China. Moreover, Canada's products are non-GMO. Make sure to select an organic product for the ultimate nutritional value, taste, potency, and overall quality.

Side effects and Drug Interactions

There truly aren't any hemp seed side effects. Hemp hearts are high in nourishment and aren't known to cause any medication interactions with essential drugs.

  • If you're taking anticoagulants, you might need to be more cautious about eating hemp seeds since they repress blood platelets and cause bleeding risk.
  • If you're still concern about possible interactions with any prescribed medicine, check with your healthcare specialist.

Precautions for Hemp Use

Hemp seeds are absolutely safe when consumed in moderation. Since hemp seeds are rich in fat, the abrupt increase in fat caused by consuming many types of Hemp may cause mild diarrhea. 

Individuals with a sensitive digestive system are encouraged to begin by eating a small amount, like one teaspoon, and gradually increase the serving size.

Hemp seeds hinder platelet formation and interact with anticoagulant medications which cause a higher risk of bleeding. On the off the chance you have been prescribed an anticoagulant, talk to your doctor before consuming a large amount of hemp.

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