A Nutritional Powerhouse
Hemp hearts, or shelled hemp seeds, are highly nutritious, providing a wide range of essential nutrients. They are a complete protein source, containing all nine essential amino acids, which is particularly beneficial for plant-based diets. A three-tablespoon serving provides about 9.5 to 10 grams of protein, supporting muscle repair, immune function, and satiety.
They are also known for their healthy fats, specifically an ideal balance of omega-3 and omega-6 fatty acids that helps reduce inflammation. Hemp hearts contain ALA, an essential omega-3, and GLA, a beneficial anti-inflammatory omega-6. One serving can provide more than double the daily recommended ALA intake.
Essential minerals are also abundant in hemp hearts, including magnesium and phosphorus, important for bone health, metabolism, and muscle function. A three-tablespoon serving provides over 60% of the daily recommended intake for both. Other nutrients present include iron, manganese, zinc, and B vitamins.
Promoting Cardiovascular Wellness
Consuming hemp hearts regularly is associated with improved heart health, thanks to their omega fatty acids and other beneficial compounds. The amino acid arginine in hemp hearts is converted into nitric oxide, which helps blood vessels relax, potentially lowering blood pressure and improving blood flow, thus reducing heart disease risk.
Omega-3 fatty acids are known to decrease triglyceride levels and plaque buildup in arteries. GLA also contributes to heart health by reducing inflammation. These properties may also aid in recovery for those who have experienced a heart attack.
Enhancing Skin and Hair Health
The anti-inflammatory properties of the fatty acids in hemp hearts can help manage skin conditions like eczema, psoriasis, and acne. A balanced intake of omega-3 and omega-6 promotes skin hydration, and GLA has been shown to reduce symptoms of atopic dermatitis. Hemp oil can promote skin cell growth, and the vitamin E provides antioxidant protection.
The nutrients in hemp hearts also support hair health, strengthening follicles, promoting growth, and potentially preventing hair loss.
Supporting Digestive Function
While whole hemp seeds are higher in fiber, hemp hearts still contain about 1-1.2 grams of dietary fiber per serving. This fiber supports regular bowel movements and benefits gut bacteria. The protein in hemp hearts, particularly edestin, is easily digestible, making them gentle on the stomach and allowing for efficient nutrient absorption. The omega fatty acids may also help reduce gut inflammation.
Aiding Weight Management
Hemp hearts can assist with weight management. Their high protein and healthy fat content promote satiety, helping you feel full and potentially reducing overall calorie intake. They provide stable energy, which can help prevent cravings. Hemp hearts offer more protein and fewer carbs than some other seeds, making them suitable for low-carb or keto diets.
Versatile Ways to Enjoy Hemp Hearts
Hemp hearts have a mild, nutty flavor and can be easily added to various meals. They can be sprinkled on foods like oatmeal, yogurt, salads, and smoothie bowls, blended into smoothies, or added to baked goods. They can also be used in savory dishes or eaten raw.
Hemp Hearts vs. Other Seeds: A Comparison
| Feature | Hemp Hearts (3 tbsp/30g) | Chia Seeds (1oz/28g) | Flax Seeds (3 tbsp) |
|---|---|---|---|
| Protein | ~9.5-10g | ~5g | ~6g |
| Fat | ~14.5-15g | ~9g | ~12g |
| Fiber | ~1-1.2g | ~10g | ~8g |
| ALA (Omega-3) | ~2.6-3g | ~5.3g | ~6.8g |
| GLA | Yes | No | No |
| Digestion | Easier | Can cause bloating if not enough water is consumed | Can be difficult for some to digest |
Potential Side Effects and Considerations
Hemp hearts are generally safe in moderation. Consuming large amounts may cause digestive issues like bloating, gas, or diarrhea. It is advisable to start with a smaller serving and gradually increase intake.
Those taking certain medications, particularly blood thinners or heart medications, should consult a healthcare provider before using hemp hearts due to potential interactions that could affect bleeding risk or heart rate. The safety of hemp products during pregnancy or breastfeeding is not fully established. Hemp hearts contain minimal to no THC and do not have psychoactive effects.
Conclusion
Adding hemp hearts to your diet is an easy way to boost nutrition. Their significant protein content, heart-healthy omegas, and essential minerals make them a valuable superfood. They offer benefits for cardiovascular health, skin, digestion, and weight management. A small daily amount can positively impact overall well-being. For further information, consider consulting resources like the National Institutes of Health.
National Institutes of Health (NIH)
What are the benefits of taking hemp hearts?
Nutritional Density: Hemp hearts are packed with complete protein, omega fatty acids, and essential minerals like magnesium, phosphorus, and zinc, offering a major nutrient boost in a small serving.
Heart Health: The omega-3 and omega-6 fatty acids, along with arginine, help lower blood pressure, reduce inflammation, and support healthy cardiovascular function.
Skin Health: The healthy fats, especially gamma-linolenic acid (GLA), have anti-inflammatory properties that can improve skin conditions like eczema, psoriasis, and acne.
Improved Digestion: The presence of both soluble and insoluble fiber, along with easily digestible protein, promotes a healthy gut environment and can aid with regularity.
Weight Management: The high protein and fat content in hemp hearts promotes a feeling of fullness, which can help control appetite and aid in weight management.
Versatility in Cooking: Their mild, nutty flavor and soft texture make them an easy and versatile addition to a wide variety of meals, from smoothies to salads and baked goods.
