Want to learn more about this underdog of superfoods? While I don’t use this term often, hemp seeds are one of the few exceptions. They’re jam-packed with so many nutrients that I just had to give them the spotlight. Here’s the lowdown on this powerhouse superfood that both vegans and meat-eaters alike can enjoy!

Nutrient Breakdown

Here’s what a three-tablespoon serving of hemp seeds brings you:

166-180 calories
14.6g fat
9.47-10g protein
1-2.6g carbs
1-1.2g fiber
0-1.4g net carbs

[1] [2]

But there’s more to food than just macronutrients (protein, carbs, fat). There are also micronutrients (vitamins, minerals, antioxidants) to consider.

Omega’s

The fat in hemp seeds consists of mostly plant-based omega-3 fats (alpha-linolenic acid or ALA), which the body converts into EPA and DHA. While the conversation rate is not as efficient compared to animal-based sources, it still provides some degree of useable omega-3 fats. Omega-3’s are essential for lowering inflammation, insulin control, brain function, preventing heart disease, eyes, bones, sleep, skin, and mood. [3] [4] It’s worth mentioning that hemp seeds contain another omega-3 fat known as stearidonic acid (SDA), which, unlike ALA, is easier (and more efficient) to convert into EPA and DHA. For comparison, 5-21% of ALA becomes EPA, while 17-41% of SDA becomes EPA. [5]

Next to omega-3’s, hemp seeds also contain GLA (gamma-linolenic acid), a particular type of omega-6 fat involved with healthy skin, hair, brain function, bones, metabolism, reproduction, hormones, and balancing inflammation. There’s even some research suggesting it may help to improve symptoms of PMS, diabetic neuropathy, and arthritis. [1] [6]

Digestible Protein

The protein found in hemp seeds is unique amongst plants. While beans, lentils, grains, and other nuts and seeds can frequently upset sensitive stomachs, hemp seeds don’t seem to have the same effects. That’s because they contain the proteins edestin and albumin, which, according to research, “… are easily digested and contain nutritionally significant amounts of all essential amino acids. Also, hemp seed has exceptionally high levels of the amino acid arginine.” [7] Arginine is important for building muscle, tissue repair and wound recovery, blood sugar control, heart health, and lowering (high) blood pressure. In addition to these benefits, arginine has also been studied for its potential ability to improve blood flow, lower anxiety, kidney function, exercise performance, and quicker healing from wounds and burns. [8]

Vitamins and Minerals

Here’s what makes hemp seeds a superfood in my book. Just one serving yields the following percentages of micronutrients based on the RDV (recommended daily value):

Manganese 100%
Magnesium 45%
Phosphorus 25%
Vitamin B1 (Thiamin) 25%
Iron 20%
Zinc 20%
Vitamin B6 10%
Folate 10%
Vitamin B2 (Riboflavin) 8%
Potassium 8%
Calcium 2%

[1] [2]

No High

It’s not surprising to want to stay away from hemp seeds due to it belonging to the Cannabis family. However, the U.S. Food and Drug Administration (USDA) has given them the label of GRAS, otherwise known as Generally Recognized As Safe, stating, “Although hemp is the same species as cannabis (marijuana), the seeds themselves do not naturally contain tetrahydrocannabinol (THC), the main psychoactive ingredient in cannabis. ” That being said, seeds may pick up trace amounts of THC, as well as CBD, during harvesting and processing from other parts of the cannabis plant. However, these are very small, trace amounts. It’s not enough to cause any effects. [9]

Uses and Benefits

Here are the ways that hemp seeds can support your health:

Skin

Want to improve dryness or keep your skin supple and smooth? Consider adding omega-3-rich foods like hemp seeds into your diet. Why hemp seeds specifically? It has to do with its ratio of omega-6 to omega-3 fats. While animal sources like salmon and sardines will always get top billing, hemp seeds are one of the few runners up from the plant-based world. They have about a 3:1 ratio that many experts believe to be in the optimal range. Thanks to this healthy ratio, inflammation remains low, preventing many skin conditions, from angry breakouts to irritating itchiness. Hemp oil itself is said to relieve dry skin, going so far as to improve symptoms of atopic dermatitis. [10]

Heart

Remember the fact that hemp seeds are high in arginine? This amino acid produces a gas molecule called nitric oxide, which helps blood vessels to relax and dilate. Thanks to nitric oxide, blood pressure can naturally decrease, along with the risk of heart disease. And let’s not forget about the anti-inflammatory benefits of hemp seeds. They extend to keeping our heart healthy and safe! [11] [12]

Antioxidant 

A recent study published in Food Chemistry shows that extracts from hemp seeds contain polyphenols, which are a type of antioxidant. Polyphenols themselves have several benefits, including lowering blood sugar levels and increasing insulin sensitivity, preventing blood clots and chronic inflammation, feeding good bacteria down in the gut (making them a unique type of prebiotic), and boosting memory and focus. [13] [14]

Versatility

Hemp seeds have a wide range of use. They have a soft, slightly crunchy, and nutty flavor. You can easily mix them into soups, smoothies, salad, oats, stir fry, dressings, and condiments. Vegans and vegetarians should keep them on the rotation not only for their plant-based omega-3’s but also their high levels of protein and micronutrients. My meat-eating keto friends should also feel free to include them since they’re almost a zero-carb food and provide both variety and nutrient density. And by the way, low carb or keto-based vegan should consider looking into hemp seeds, since they’re one of the few foods that are both high in fat and protein as well as low carb. For everyone else, hemp seeds are a true superfood that is just bursting with benefits!

Over to You

Are you a hemp seed fan? Let me know how you chow down on them! For me, I like mixing them into a variety of recipes, like my Hemp Seed Tabouli with Garbanzo Beans from my Bikini Body Meal Plan or my Chicken Jalapeno Casserole with Hemp Seed Risotto (FM). But if you’ve got a tasty recipe, share it with me down in the comments!

Sources:

[1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients
[2] https://manitobaharvest.com/products/hemp-hearts/
[3] https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[4] https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section17
[5] https://www.todaysdietitian.com/newarchives/070114p18.shtml
[6] https://www.healthline.com/health/gla-fit-for-a-king#side-effects
[7] https://link.springer.com/article/10.1007%2Fs10681-004-4811-6
[8] https://www.medicalnewstoday.com/articles/318174.php#Benefits-of-L-arginine
[9] https://www.fda.gov/food/cfsan-constituent-updates/fda-responds-three-gras-notices-hemp-seed-derived-ingredients-use-human-food
[10] https://www.ncbi.nlm.nih.gov/pubmed/24600196/
[11] https://www.ncbi.nlm.nih.gov/pubmed/21968645
[12] https://www.ncbi.nlm.nih.gov/pubmed/19842026
[13] https://www.sciencedirect.com/science/article/pii/S0308814618307180?via%3Dihub
[14] https://www.healthline.com/nutrition/polyphenols#benefits