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I don’t know about you, but I’m always a bit skeptical when a new product is touted as a superfood. I can also usually predict, from previous experience, that I’ll probably cringe at the bitter taste (I’m looking at you, cruciferous kale).
Move over, kale, you’re so last decade. Now, there’s a new so-called superfood on the shelves, and its nutty, crunchy consistency is a winning combo. I’m talking about hemp seeds — the small, edible part of the Cannabis sativa plant — which can add some tasty texture to your cereal or salad.
With a slightly earthy flavor, redolent of sunflower seeds or pine nuts, hemp seeds are hailed for their ability to enhance sweet and savory dishes alike. But besides adding a fun kick to your midday meal, are hemp seeds really worth the hype?
High in Manganese and Zinc, Badia’s Hulled #HempSeeds will add a rich nutty flavor to your smoothies, yogurt, cereal or salad. Try them in the Chocolate Banana Berry #SmoothieRecipe: https://t.co/IHxqtwf0sB#iHeartBadia #SuperFood #hemp #HempFood #HempProducts pic.twitter.com/NimtcnA4hK
— Badia Spices, Inc. (@BadiaSpices) January 31, 2022
Can You Really Eat Hemp Seeds?
First, let’s set the record straight: You cannot get high from eating hemp seeds, which contain only a trace amount of THC (the psychoactive ingredient in marijuana). And unlike poppy seeds, which can cause a false positive for opiates, hemp seeds will not show up on a drug test as marijuana.
Now that we’ve gotten that out of the way, let’s look at hemp seeds’ superfood status. Whenever I hear that word, I can’t help but picture a carrot in a cape (it’s a bird, it’s a plane, it’s…Superfood!) But according to Merriam-Webster Dictionary, the term simply refers to “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.”
In other words, any food that’s super-duper healthy.
As for hemp seeds (or hemp hearts, the seeds’ shelled interiors), these nutty brown crunch-bombs more than fit the bill. Not only are they dense in a variety of nutrients, but they’ve also been linked to a number of positive health outcomes.
What Are The Hemp Seed Health Benefits?
Here, we break down seven key benefits of eating hemp seeds, according to experts:
Hemp Seeds Are Highly Nutritious
Whether you’re looking to pack in some protein or you need help sourcing healthy fats, hemp seeds are a nutritional powerhouse — especially when it comes to plant-based foods.
“Hemp seeds are a good source of protein and one of few complete plant proteins, meaning they contain all the essential amino acids,” says Sara Chatfield, R.D.N., a registered dietitian nutritionist and health writer. “They also provide healthy omega-3 and omega-6 fatty acids, including gamma-linolenic acid, which has anti-inflammatory properties.”
The nutritional benefits don’t end there. “Additionally, hemp seeds are a good source of vitamin E, B vitamins, iron, zinc, and magnesium,” Chatfield explains. “They’ve also been found to contain polyphenols, natural plant compounds with antioxidant activity, which may provide further health benefits,” she says.
Hemp Seeds May Protect Against Heart Disease
Hemp seeds are especially high in an amino acid called arginine, which turns into nitric oxide (NO) in your body. This gas molecule improves circulation and helps your blood vessels relax, which leads to lower blood pressure — in turn, reducing your risk for heart disease.
Hemp seeds’ high levels of fatty acids also help keep your heart healthy. “Hemp seeds are a great source of omega-3 fatty acids, which have shown to lower triglyceride levels, improve endothelial function, decrease inflammation, and lower risk for heart disease,” notes Caitlin Mudd, R.D., L.D.N., a registered dietitian nutritionist who specializes in hormone health. “Research has shown evidence of lower risk for myocardial infarction and hypertension,” she says.
Hemp Seeds May Boost Brain Health
The fatty acids in hemp seeds do more than protect your heart. The ratio of omega-6 to omega-3 in these crunchy salad toppers is considered the optimal level for brain health.
Furthermore, the cannabinoids (CBD) in hemp seed oil target certain brain receptors, leading to therapeutic benefits on mental health. For instance, CBD has been shown to reduce anxiety and alleviate other mental health symptoms such as depression and insomnia, at least temporarily.
Hemp Seeds Reduce Inflammation
Of the omega-6 fatty acids in hemp seeds, high levels of gamma-linolenic acid (GLA) have been associated with anti-inflammatory effects similar to ibuprofen. In studies of rheumatoid arthritis (RA), for example, GLA supplementation over several months has led to a significant reduction in RA symptoms.
The anti-inflammatory properties of hemp seeds may also help manage the symptoms of chronic diseases such as metabolic syndrome, non-alcoholic fatty liver disease, and type 2 diabetes.
Hemp Seeds May Reduce Premenstrual Symptoms
Even if you don’t worry about chronic diseases, you’ve probably been plagued with PMS. And guess what? The fatty acid that helps reduce inflammation in your body can also alleviate symptoms associated with menstruation.
“The majority of women endure discomfort before and during their periods. Because hemp seeds contain a high quantity of GLA, they can aid period discomfort and other related health conditions,” explains Kimberly Langdon, M.D., a board-certified physician and medical writer.
Specifically, GLA is a precursor to prostaglandins, which reduce the unpleasant effects of prolactin – a hormone responsible for your period problems (or symptoms of perimenopause/menopause).
Hemp Seeds May Help Improve Skin Conditions
There’s yet another benefit to hemp seeds’ anti-inflammatory effects: Adding the seeds to your diet may help manage inflammatory skin conditions such as eczema, seborrheic dermatitis, and psoriasis.
Furthermore, studies have shown a potential link between acne and the Western diet, including a deficiency in omega-3 fatty acids. The high levels of these healthy fats in hemp seeds, when consumed, may help keep acne under control.
Bonus benefit: hemp seed oil, when applied to your skin, can moisturize and moderate oil production; it can also reduce the appearance of fine lines and wrinkles.
Hemp Seeds May Aid Digestion
By now, you know all about the fatty acids in hemp seeds. But did you know that this superfood (yes, I said it) is also a prime source of fiber?
“Fiber is needed for a healthy digestive system, and hemp is the richest soluble and insoluble fiber source, which aids digestion,” explains Dr. Langdon.
And if you’re trying to shed a few post-pandemic pounds, hemp seeds can help with that, too.
“Fiber intake has been proven in medical research to be associated with weight loss,” notes D.J. Mazzoni, R.D., M.S., a registered dietitian and medical reviewer. “So, hemp seeds can be a healthy option for patients looking to lose weight.”
Hemp Hemp Hooray!
Now that we’ve, er, planted the seed in your mind about the health benefits, it’s time to add hemp products to your pantry! Stock up on these hemp seeds and hearts below:
Manitoba Harvest Shelled Hemp Seeds, 24 oz.
Nutrition per serving: 10g protein, 12g omegas 3 & 6
Rating: 4.8 stars
Real review: “Started my 74-year-old mom on this. Her blood work beforehand showed high cholesterol. The doctor wanted to put her on meds. We tried this first. At her next appointment three months later, her blood work showed she had normal-level cholesterol!”
Eaton Hemp Hearts, 16 oz.
Nutrition per serving: 10g protein, 12g omegas 3 & 6
Rating: 4.8 stars
Real review: “These hearts are super delicious and have become a staple for meals in our home, particularly meal-type salads, which we make several times per week. We’ve tried all the hemp heart products in our local grocery stores. The Eaton ones are by far superior in flavor, texture, and overall goodness. I literally cannot make a salad without them — it takes your normal salad and transforms it from good to insanely great.”
Mighty Seed Hemp Hulled Seeds, 24 oz.
Nutrition per serving: 10g protein, 12g omegas 3 & 6
Rating: 4.8 stars
Real review: “I bought this product as a way to add protein to my diet, and it surpassed my expectations. I use it in smoothies and dips. It adds body to whatever I add it to without imposing on the flavor. In other words, if it’s added to a fruit smoothie or a ranch dip, you only ever taste the fruit in the smoothie or the ranch in the dip. On the one hand, I wish it came with its own tablespoon in the bag; on the other hand, I appreciate the reduced waste.”
Terrasoul Superfoods Organic Hemp Seeds, 16 oz.
Nutrition per serving: 10g protein, 10g omegas 3 & 6
Rating: 4.8 stars
Real review: “Had digestive issues for years. Then I read up on hemp seeds, so decided to try those. Dumped the hemp and sesame seeds into one container, now just add a couple of tablespoons into my foods as I prepare them. My gastro doctor is amazed at the improvement I am experiencing, and so am I. What a change! I highly recommend them, healthwise, but what is even better is that they taste so good.”
Have you added hemp seeds to your diet? Have they helped improve your health? Let us know in the comments!
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