The Nutritional Powerhouse Within
Hemp hearts, or hulled hemp seeds, are the soft, inner part of the hemp seed after the hard outer shell is removed. This process leaves behind a nutrient-dense and easily digestible kernel with a mild, nutty flavor. They are particularly lauded for their exceptional nutritional profile, which includes:
- Complete Protein: Unlike many plant-based proteins, hemp hearts contain all nine essential amino acids that the human body cannot produce on its own. A three-tablespoon serving offers approximately 9.5 grams of highly digestible protein.
- Healthy Fats: They are an excellent source of essential fatty acids, specifically omega-3 (alpha-linolenic acid or ALA) and omega-6 (linoleic acid). The ideal 3:1 ratio of omega-6 to omega-3 is especially beneficial for human health. Additionally, they contain gamma-linolenic acid (GLA), an anti-inflammatory omega-6 fatty acid.
- Vitamins and Minerals: Hemp hearts are packed with essential micronutrients, including impressive amounts of magnesium, phosphorus, manganese, zinc, and iron. They also contain B vitamins (like thiamine) and vitamin E.
The Health Benefits of Incorporating Hemp Hearts
The comprehensive nutritional profile of hemp hearts translates to a wide range of benefits for the body:
Cardiovascular Health Support
By contributing a healthy balance of omega-3 and omega-6 fatty acids, hemp hearts can significantly benefit heart health. The amino acid arginine, found in hemp hearts, produces nitric oxide, which helps relax and dilate blood vessels, leading to lower blood pressure. The healthy fats also help reduce triglyceride levels and combat plaque buildup in the arteries, which lowers the risk of heart disease.
Reduction of Inflammation
Chronic inflammation is a root cause of many health problems, including arthritis and heart disease. The GLA and balanced omega fatty acids in hemp hearts have potent anti-inflammatory effects. For those with inflammatory skin conditions like eczema, the consumption of hemp heart-derived oil has been shown to improve symptoms.
Brain and Cognitive Function
Rich in omega-3s, hemp hearts provide crucial support for brain health. These fatty acids are essential for optimal brain function and may help reduce the risk of cognitive decline as we age. Their anti-inflammatory and antioxidant properties further protect brain cells from damage caused by free radicals.
Enhanced Digestive Health
Though hulled hemp hearts have less fiber than the whole seeds, they still contribute to digestive wellness. The protein derived from hemp is easily digestible, reducing the likelihood of gastrointestinal distress often associated with other plant-based proteins. For those seeking more fiber, whole hemp seeds contain both soluble and insoluble fiber, which aid in regular bowel movements and gut health.
Stronger Bones
Hemp hearts are an excellent source of magnesium and phosphorus, two minerals vital for bone health. Research suggests that higher magnesium intake is linked to better bone mineral density, which reduces the risk of osteoporosis and fractures. Phosphorus works with calcium to build and maintain strong bones and teeth.
Hemp Hearts vs. Other Popular Seeds
When compared to other well-known seeds, hemp hearts stand out for their superior protein content and optimal fatty acid ratio.
| Feature | Hemp Hearts | Chia Seeds | Flax Seeds |
|---|---|---|---|
| Protein (per 3 tbsp) | ~9.5g | ~5g | ~5g |
| Omega Ratio | Optimal 3:1 (Omega-6 to Omega-3) | Suboptimal (High in Omega-3, low in Omega-6) | Suboptimal (High in Omega-3, low in Omega-6) |
| GLA Content | Yes | No | No |
| Texture | Soft, creamy, nutty | Gel-forming when wet, slightly crunchy | Crunchy, can be hard to digest whole |
| Fiber | Low (hulled) | High | High |
How to Easily Add Hemp Hearts to Your Diet
Hemp hearts are incredibly versatile and can be added to countless meals to boost their nutritional value. Here are some simple ideas:
- Breakfast Boost: Sprinkle them over yogurt, oatmeal, or blend them into your morning smoothie.
- Salad Topper: Add a nutty crunch to any salad or use them as a replacement for pine nuts in pesto.
- Baking Ingredient: Incorporate them into homemade bread, muffins, or granola bars.
- Pantry Staple: Use them as a gluten-free breadcrumb substitute for coating chicken or fish.
- Homemade Hemp Milk: Blend them with water to create a creamy, dairy-free milk alternative.
Potential Considerations and Side Effects
Hemp hearts are generally safe for most people. However, like any concentrated food, moderation is key. Excessive consumption can lead to gastrointestinal issues such as diarrhea or bloating, especially when first introduced to the diet. Individuals should start with a small amount and increase it gradually to allow their digestive system to adjust.
There is also a possibility of interactions with certain medications. Hemp seeds have been noted to inhibit platelet formation, potentially affecting blood-thinning medications like warfarin. They may also interact with diuretics, potentially causing low potassium levels, and with heart-regulating drugs. It is always recommended to consult a healthcare professional before significantly altering your diet if you take any medications.
Conclusion: Embracing a Nutrient-Rich Food
In conclusion, what do hemp hearts do for your body? They offer a remarkable array of nutritional benefits that can positively impact overall health. From providing a complete, easily digestible plant-based protein to delivering an optimal balance of essential omega fatty acids, these tiny seeds are a true superfood. Their rich mineral and vitamin content supports everything from heart health and bone density to hormonal balance and inflammation control. Their versatility makes it simple to incorporate them into your daily diet, providing a simple yet powerful way to enhance your nutritional intake. By understanding their benefits and usage, you can easily make hemp hearts a valuable part of your healthy lifestyle.
What do hemp hearts do for your body? Keypoints
- Complete Plant-Based Protein: Hemp hearts are a rare source of complete plant protein, containing all nine essential amino acids required by the human body.
- Optimal Omega Fatty Acid Ratio: They contain an ideal 3:1 ratio of omega-6 to omega-3 fatty acids, which helps reduce chronic inflammation.
- Support Heart Health: The arginine and fatty acids in hemp hearts can help lower blood pressure, reduce triglycerides, and improve overall cardiovascular function.
- Strengthen Bones and Teeth: High levels of magnesium and phosphorus contribute to increased bone mineral density and the maintenance of strong bones.
- Aid in Brain Function: The omega-3s and antioxidants support cognitive health and protect against cellular damage in the brain.
- Easy to Digest: The protein in hemp hearts, derived from edestin, is easily absorbed and utilized by the body.
- Relieve PMS and Menopause Symptoms: The gamma-linolenic acid (GLA) in hemp hearts helps regulate hormonal balance, which can reduce the effects of prolactin related to PMS.
What do hemp hearts do for your body? FAQs
Q: Are hemp hearts the same as hemp seeds? A: Hemp hearts are the soft, inner kernels of the hemp seed after the hard outer shell has been removed. While from the same plant, the hulled hearts are more tender and easily digestible than the whole seeds.
Q: Will eating hemp hearts cause me to fail a drug test? A: No, hemp hearts contain only trace amounts (less than 0.3%) of THC, the psychoactive compound in cannabis, and will not cause a high or lead to a positive drug test.
Q: How much hemp heart should I eat daily? A: Most sources recommend consuming about two to three tablespoons (approximately 30g) of hemp hearts per day to reap their nutritional benefits.
Q: Do hemp hearts need to be cooked before eating? A: No, hemp hearts can be eaten raw right out of the bag. In fact, eating them raw helps preserve the fragile omega oils, which can be diminished by high heat.
Q: Can hemp hearts aid in weight loss? A: Yes, their high protein and healthy fat content can help you feel full and satisfied for longer, potentially reducing overall calorie intake and supporting weight management.
Q: Do hemp hearts have any side effects? A: In most cases, side effects are rare and occur with excessive consumption, which can cause digestive issues like bloating or diarrhea. Those on blood thinners, diuretics, or heart medication should consult a doctor due to potential interactions.
Q: What is the ideal way to store hemp hearts? A: Due to their high content of fragile polyunsaturated fats, hemp hearts should be stored in an airtight container in the refrigerator to prevent them from going rancid.
What do hemp hearts do for your body? Citations
- the Health Benefits of Hemp Hearts, Shape.com
- 6 Proven Health Benefits of Hemp Seeds, Healthline.com
- Hemp Hearts Nutrition Facts and Health Benefits, VerywellFit.com
- Hemp Hearts and Healthy Seeds Comparison, Hempfarm.co.nz
- What Happens to Your Body When You Add Hemp Seeds to Your Diet, Health.com
- All About Hemp Seeds — A Nutritionally Dense Superfood, Foodrevolution.org
- We answer the most asked questions about hemp hearts, Blog.thehempshop.co.uk
- What Are Hemp Hearts & How Do You Use Them?, Evohemp.com
- the Health Benefits of Hemp Hearts, Shape.com
- 5 Hemp Hearts Recipes for Weight Loss, Boheco.com
