Is Shelled Hemp Healthy? An In-Depth Look at Hemp Hearts

According to Healthline, shelled hemp seeds, often called hemp hearts, are a complete protein source that contains all nine essential amino acids, which is a rare feat for a plant-based food. These tiny, nutty-flavored powerhouses are gaining recognition for their impressive nutrient profile and various health benefits.

Quick Summary

Shelled hemp seeds are a complete protein source exceptionally rich in omega-3 and omega-6 fatty acids, minerals, and antioxidants, offering benefits for heart, skin, and hormonal health.

Key Points

• Complete Protein: Shelled hemp seeds are one of the few plant-based foods providing all nine essential amino acids.

• Optimal Omega Ratio: They contain an ideal balance of omega-3 and omega-6 fatty acids, important for heart health and reducing inflammation.

• Rich in Minerals: Hemp hearts are an excellent source of essential minerals like magnesium, iron, phosphorus, and zinc.

• Digestive Ease: With the fibrous outer shell removed, shelled hemp is easier for most people to digest than whole seeds.

• Versatile and Delicious: Their mild, nutty flavor allows them to be easily sprinkled on a variety of dishes, from smoothies to salads.

• Contains GLA: A rarer omega-6 fatty acid called gamma-linolenic acid (GLA) in hemp hearts contributes to anti-inflammatory and hormonal health benefits.

What Exactly is Shelled Hemp?

Shelled hemp, or hemp hearts, are the inner, soft part of the hemp seed with the hard outer shell removed. This process makes them much easier to digest and provides a milder, nutty flavor and a softer texture compared to whole hemp seeds. As a food product, shelled hemp is derived from the Cannabis sativa plant but contains only trace amounts of the psychoactive compound THC, making it safe for consumption and legal in many places.

The Stellar Nutritional Profile of Shelled Hemp

Shelled hemp seeds are a nutritional powerhouse, packing a significant amount of key nutrients into a small serving. A 3-tablespoon serving provides approximately 10 grams of complete protein, 15 grams of healthy fats, and a host of essential vitamins and minerals.

• Complete Protein: Hemp hearts are one of the few plant-based foods that offer all nine essential amino acids, which are the building blocks of protein that the body cannot produce on its own. This makes them an excellent protein source for vegans, vegetarians, and anyone looking to increase their plant-based protein intake. Their protein is also easily digestible.

• Essential Fatty Acids: The fat in hemp hearts is predominantly polyunsaturated fat, including the essential omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids. They provide an optimal ratio of omega-6 to omega-3, typically around 3:1, which is considered beneficial for human health. Shelled hemp also contains gamma-linolenic acid (GLA), a unique omega-6 fat known for its anti-inflammatory properties.

• Vitamins and Minerals: These seeds are rich in a variety of vitamins and minerals crucial for overall health. Key micronutrients include:

  • Magnesium: Essential for muscle and nerve function, blood sugar control, and blood pressure regulation.
  • Iron: Vital for transporting oxygen in the blood.
  • Phosphorus: Plays a role in bone health and energy production.
  • Zinc: Important for immune function and cell growth.

• Antioxidants: Hemp hearts contain various antioxidants, including polyphenols, which help protect cells from damage caused by free radicals and oxidative stress.

Health Benefits of Incorporating Shelled Hemp

Regularly adding shelled hemp to your diet can provide several science-backed health benefits:

Heart Health

Several compounds in hemp hearts contribute to cardiovascular wellness. The high levels of the amino acid arginine produce nitric oxide in the body, which helps to relax and dilate blood vessels, leading to lower blood pressure and reduced risk of heart disease. The omega-3 content also helps reduce inflammation, another key factor in heart disease prevention.

Anti-inflammatory Effects

The omega-3s and GLA in shelled hemp possess potent anti-inflammatory properties. Reduced inflammation is beneficial for managing symptoms of chronic diseases like arthritis, type 2 diabetes, and metabolic syndrome.

Skin Health

Hempseed oil, derived from shelled hemp, has shown promise in improving skin conditions. The balanced essential fatty acid profile helps relieve dry, itchy skin and may benefit those with eczema and acne by addressing underlying inflammation. Some studies have found that supplementing with hempseed oil can improve essential fatty acid levels in the blood and improve symptoms.

PMS and Menopause Relief

Gamma-linolenic acid (GLA) in hemp hearts produces prostaglandin E1, which helps regulate hormonal imbalances and reduces the effects of the hormone prolactin. Studies suggest that GLA can alleviate symptoms associated with PMS, such as breast pain, depression, and irritability. The GLA may also help regulate hormones and inflammation related to menopause.

How Shelled Hemp Compares to Other Seeds

While many seeds offer health benefits, shelled hemp stands out in its macronutrient profile, particularly in its complete protein content and fat ratio. The key difference lies in the removal of the fibrous shell, which results in higher protein density and lower fiber compared to whole seeds.

Nutrient Comparison (per 3 tbsp)	Shelled Hemp (Hearts)	Chia Seeds	Flaxseeds (Ground)
Protein	~10g	~5g	~5g
Fat	~15g	~7g	~9g
Fiber	~1g	~10g	~8g
Omega-3s	Excellent source (ALA)	Excellent source (ALA)	Excellent source (ALA)
Omega-6s	Excellent source (LA & GLA)	Good source (LA)	Good source (LA)
Complete Protein	Yes	No	No
Texture	Soft, creamy, nutty	Gel-like when soaked, seedy	Soft, mealy
Key Benefit	High protein, optimal omega ratio, GLA	High fiber, versatile thickening agent	High fiber, ALA

How to Incorporate Shelled Hemp into Your Diet

Their mild, nutty flavor and soft texture make shelled hemp seeds incredibly versatile. They can be added to countless dishes to boost their nutritional content.

• Sprinkle on top: Add them to salads, avocado toast, yogurt, or oatmeal for extra protein and texture.
• Blend into smoothies: Include a spoonful or two in your favorite smoothie recipe for a creamy, nutrient-rich boost.
• Bake into goods: Mix them into pancake batter, muffins, breads, or cookies for added nutrition.
• Make dressings and sauces: Blend shelled hemp with lemon juice, oil, and herbs to create a creamy salad dressing or pesto.
• Substitute in recipes: Use them as a replacement for pine nuts in pesto or sprinkle them on pasta dishes.

Potential Risks and Considerations

For most people, shelled hemp seeds are safe and well-tolerated. However, some considerations are worth noting:

• Digestive Upset: Introducing large amounts of hemp seeds too quickly can cause digestive issues like bloating or diarrhea, particularly if consuming seeds with the high-fiber shell still on. Start with a small daily amount and increase gradually.
• Medication Interactions: The fats in hemp seeds have anti-platelet properties, and consuming large amounts may increase the risk of bleeding for individuals on blood-thinning medication. As always, consult your healthcare provider before significantly altering your diet with supplements or new foods if you take medication.
• Allergies: Though rare, some individuals may have a hemp seed allergy.

Conclusion: A Healthy and Versatile Addition

So, is shelled hemp healthy? The answer is a resounding yes. As a complete plant-based protein, and an exceptional source of omega fatty acids, vitamins, and minerals, hemp hearts offer a compelling array of health benefits. From promoting heart and skin health to aiding hormonal balance, their nutritional value is clear. Incorporating them into your diet is simple and can easily elevate the nutrient density of your meals and snacks. As with any food, moderation and consulting a doctor regarding any health concerns or medications is advisable. For more in-depth nutritional information and health benefits, you can refer to authoritative resources like Healthline, which provides detailed, evidence-based research on the topic.

Frequently Asked Questions

What is the difference between shelled and whole hemp seeds?

Shelled hemp seeds, also known as hemp hearts, have had their hard outer shell removed, making them softer and easier to digest. Whole hemp seeds retain the shell, which provides a higher fiber content but is also crunchier and more difficult to digest.

Will I get high from eating shelled hemp seeds?

No, you will not get high. Shelled hemp seeds come from a variety of the Cannabis sativa plant that is specifically grown for industrial and nutritional purposes and contains only trace amounts of the psychoactive compound THC.

How much shelled hemp should I eat per day?

A typical serving size is about 3 tablespoons, which provides a significant nutritional boost. It's best to start with a smaller amount, such as 1 tablespoon, and gradually increase your intake to allow your digestive system to adjust.

Are there any side effects to eating shelled hemp?

Most people tolerate shelled hemp seeds well. Some individuals may experience mild digestive upset like gas or diarrhea, especially when starting with large amounts. In very rare cases, allergies can occur. They may also interact with certain medications, such as blood thinners.

How can shelled hemp benefit my digestion?

While shelled hemp has less fiber than whole seeds, it still contains a small amount and promotes overall gut health. However, whole hemp seeds offer the most fiber, which can aid in constipation relief. Shelling also increases the digestibility of the protein.

What do shelled hemp seeds taste like?

Shelled hemp seeds have a mild, nutty, and slightly earthy flavor, similar to pine nuts or sunflower seeds. Their soft texture makes them a versatile addition to many dishes without overpowering other flavors.

Is shelled hemp safe to eat every day?

Yes, it is safe to eat shelled hemp seeds daily as part of a balanced diet, provided you don't have an allergy or take interacting medications. As with any food, moderation is key due to their high calorie content from healthy fats.

Where can I buy shelled hemp seeds?

You can typically find shelled hemp seeds in the health food aisle of most major grocery stores, organic markets, and specialty food shops. They are also widely available for purchase from online retailers.