A lot of people think of hemp seeds as a superfood. They are full of good nutrients and are good for your health in many ways. Hemp seeds are good for you because they protect the brain, make the heart healthier, and make skin better.
Even though hemp seeds come from the Cannabis sativa plant, they don’t make you feel high.
There is a lot of protein, fiber, and healthy fatty acids in these small brown seeds, such as omega-3s and omega-6s. They may ease the signs of many illnesses and improve the health of the heart, skin, and joints by acting as antioxidants.
This article talks about the many health benefits of hemp seeds and gives you ideas on how to add them to your diet.
Nutritional Benefits of Hemp Seeds
Nutritional Benefits of Hemp Seeds include;
1. Proteins
There is almost as much protein in hemp seeds as there is in lentils. There are 9.46 grams (g) of protein in 30 grams (g) of seeds, which is about 3 cups.
These seeds give you all nine necessary amino acids, which means they are a complete source of protein. All proteins are made up of amino acids. Nine of these acids are not made by the body, so they must be taken in through food.
There aren’t many plant-based foods that are full of protein, so hemp seeds are a great addition to a vegan or vegetarian diet. An amino acid called arginine is found in large amounts in hemp seeds. This acid is good for heart health.
2. Unsaturated fats
More and more people are learning about how polyunsaturated fats, especially omega-3 fatty acids, are good for your health.
Good fats like alpha-linolenic acid (ALA), an omega-3, can be found in large amounts in hemp nuts. Essential fatty acids must come from food, since the body can’t make them itself. For long-term health, they are very important. Also important is the amount of omega-3s to omega-6s.
Most people eat too many omega-6s and not enough omega-3s. Adding hemp seeds to your diet might help your body find a balance.
A study done on animals in 2015 found that giving hens hemp seeds and hemp seed oil made their eggs have more omega-3s in the yolks and a healthier ratio of omega-3s to omega-6s.
Hemp seeds also don’t have any trans fats and don’t have a lot of saturated fats.
3. Fiber
The outside hull, or shell, of a hemp seed has a lot of fiber in it. If you can, buy hemp seeds that still have their hulls on.
However, hemp seeds are a great form of fiber, even without the shells. Three tablespoons of them have about 1.2 grams of fiber.
Consuming enough fiber every day can:
lessen your appetite.
help you lose weight, keep your blood sugar levels stable, and improve the health of your gut.
4. Salts and vitamins
There are a lot of vitamins and minerals in hemp seeds, but they are especially high in
- zinc
- magnesium
- phosphorous
- potassium
- vitamin E
They also have a lot of iron, copper, and B vitamins, which are
- thiamine,
- niacin,
- riboflavin,
- vitamin B-6, and folate.
Health Benefits of Hemp Seeds
Hemp seeds not only have nutritional values but also health benefits. Some of which are included below;
5. Good For Brain Health
According to a study published in the journal Food Chemistry, hemp seed extract has antioxidant properties in lab experiments. The cannabidiol (CBD) in the seeds may cause these affects.
An analysis from 2018 suggests that CBD and other chemicals found in the seeds may help protect neurons, reduce inflammation, and keep the immune system in check.
Based on these possible effects, the review says that CBD may help with neurological conditions such as
- Parkinson’s disease
- Alzheimer’s disease
- Multiple sclerosis
- Neuropathic pain
- Childhood seizure disorders
6. Improve Heart Health
Experts in medicine think that omega-3 fatty acids are good for the heart and lower the risk of problems like arrhythmias and heart disease. Omega-3s are found in large amounts in hemp seeds, and the ratio of omega-3 to omega-6 fatty acids is healthy. There is also a lot of arginine in the seeds. This is an amino acid that turns into nitric oxide.
Nitric Oxide is needed for arteries and veins to widen, and it also helps keep the walls of blood vessels smooth and flexible. Heart failure may be less likely to happen if you lower your blood pressure, eat well, and do different kinds of exercise.
7. Reduce Inflammation
The healthy ratio of omega-3s to omega-6s in hemp seeds and the high amount of omega-3s in the seeds can both help to lower inflammation. Hemp seeds also have a lot of gamma-linolenic acid (GLA), a polyunsaturated fatty acid that may also help reduce inflammation.
Some studies say you can trust say that GLA can be very effective at reducing inflammation. New tests on humans, on the other hand, show that the acid doesn’t always work.
According to a review in The European Journal of Pharmacology, people process GLA in a very complex way. This may help explain why studies on humans show different outcomes than those on animals. When you look at these studies, keep in mind that the hemp seed extracts used by the researchers are usually very strong. Eating the seeds may have less powerful benefits.
Getting rid of inflammation might help people with chronic diseases deal with their symptoms. Source You Can Trust, Like
- The metabolic syndrome
- type 2 diabetes
- Heart disease and arthritis
- non-alcohol-related fatty liver disease
8. Take care of your skin
Acne and atopic dermatitis (AD) can both be caused by long-term inflammation. The pain-relieving chemicals in hemp seeds might be helpful.
Along with other possible dietary reasons, acne may be linked to not getting enough omega-3s. Hemp seeds have a lot of omega-3s, which may help control and lessen acne signs.
A 2018 study looked at how changes in diet can affect skin diseases. The authors found some evidence that eating more omega-3s may help acne, but more study is needed to find out how much of an effect it has.
The researchers also say that prebiotics and plant proteins might help people with AD deal with their symptoms. There is a lot of plant fiber in hemp seeds.
9. Relieve Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune condition. This makes the immune system fight its own cells, which makes the joints swell up.
In 2014, studies done on human cells showed that hemp seed oil might help with rheumatism.
However, a 2018 review found that there wasn’t enough strong data to show that cannabinoids could treat rheumatic diseases. The researchers said that more studies are needed.
Nutritional Chart of Hemp Seeds
According to the United States Department of Agriculture (USDA)Trusted Source, 3 tablespoons of hemp seeds contain 116 calories and the following nutrients:
| Protein | 9.47 g |
| Carbohydrates | 2.60 g |
| Fat | 1.20 g |
| Total fatty acids | 14.62 g |
| Monounsaturated fatty acids | 1.62 g |
| Polyunsaturated fat | 11.43 g |
| Saturated fatty acids | 1.38 g |
How To Add Hemp Seeds To Your Regular Diet
Before you look at the results of studies, you should know that most of the time, hemp seed extract is used instead of whole hemp seeds. People can buy seeds that have been crushed, ground, or split. A mortar and pestle or a food processor can be used to get rid of the seeds’ hard shells at home.
Whole seeds act as a bulking agent, and they also add fiber to the diet, which can aid digestion.
To add hemp seeds to your diet, try these things:
- Sprinkling whole or ground seeds on cereal or yogurt
- Adding the seeds to smoothies
- Baking with hemp seeds and others rich in omega-3s
- Making hemp milk at home using whole seeds
- Sprinkling hemp seeds, along with other seeds or nuts, on a salad
- People can find hemp seeds in supermarkets, health food stores, and online.
Aside from hemp oil, online shops also sell hemp milk, which may have extra nutrients added to it, and hemp protein powder, which is a plant-based alternative to whey protein powder.
Also Read | How Do I Start A Hemp Business?
Risks Of Consuming Hemp Seeds
Tetrahydrocannabinol (THC), which is what makes weed work, should not be in hemp seeds, even though they come from the cannabis plant. There is no way that hemp seeds can change state of your mind.
But athletes and other people who have to take drug tests should know that eating hemp products can sometimes cause urine tests to fail. How much THC is in a hemp-based product varies on where the hemp comes from and how it was made.
There are strict rules about how hemp seeds can be made in Canada to keep THC from the cannabis plant from getting into them.
To follow the law in the United States, people can’t grow hemp seeds that have more than 0.3% THC in them. The U.S. government also has strict rules about bringing hemp seeds and goods made from hemp into the country.
Conclusion
Hemp seeds are full of healthy nutrients. They have a lot of minerals, vitamins, antioxidants, and fatty acids. Grinding the seeds helps the body take in more of the other nutrients, and the shells add fiber to the food. A few studies have found links between hemp seeds and health effects, but they mostly used very concentrated extracts.
Although eating hemp seeds might be good for you, don’t eat too many of them at once. Some seeds have more THC than what’s legal, according to some proof (Reliable Source). It is best for your health to eat a variety of foods that are high in different minerals.
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