The Impressive Nutritional Profile of Hemp Seeds
Often called hemp hearts when shelled, these seeds come from the Cannabis sativa plant but contain only trace amounts of the psychoactive compound THC. Their mild, nutty flavor and impressive nutritional composition make them a versatile addition to any diet. Just three tablespoons (30 grams) of hulled hemp seeds contain approximately 9.5 grams of complete protein, healthy fats, and essential minerals.
Complete Plant-Based Protein
Hemp seeds are considered a complete protein, containing all nine essential amino acids necessary for the body. This makes them an excellent protein option, particularly for plant-based diets. Hemp protein is also highly digestible, aiding efficient nutrient absorption.
Heart-Healthy Essential Fatty Acids
Hemp seeds are rich in omega-6 and omega-3 fatty acids, ideally in a 3:1 ratio. The healthy fats and the amino acid arginine contribute to nitric oxide production, which helps relax blood vessels, potentially lowering blood pressure and heart disease risk. Some research also indicates that hemp seeds may help reduce the risk of blood clots.
Beneficial for Skin Health
The balance of omega fatty acids in hemp seeds can significantly improve skin health. These fatty acids support the skin's barrier function, help regulate oil production, and reduce inflammation, which can alleviate symptoms of conditions like eczema, acne, and dermatitis. Consuming or topically applying hemp seed oil can also enhance skin elasticity and combat signs of aging.
High in Fiber for Digestive Health
Whole hemp seeds (with the shell) are a good source of fiber, beneficial for digestion. They contain both soluble and insoluble fiber; soluble fiber nourishes gut bacteria, while insoluble fiber promotes regular bowel movements. While hulled hemp hearts have less fiber, they still offer some digestive support.
Comparison of Hemp Seeds vs. Other Common Seeds
| Feature | Hemp Seeds | Chia Seeds | Flaxseeds |
|---|---|---|---|
| Complete Protein | Yes | No, but good protein source | No, but good protein source |
| Omega-3:6 Ratio | Optimal 3:1 | High in Omega-3 | High in Omega-3 |
| Key Fatty Acids | Omega-3, Omega-6, GLA | Omega-3, Fiber | Omega-3, Fiber, Lignans |
| Best for Protein | Highest overall protein content | Good for fiber and omega-3 | Good for fiber and omega-3 |
| Main Advantage | Complete protein & balanced omegas | High fiber content | High fiber & lignans |
How to Incorporate Hemp Seeds into Your Diet
- Smoothies: Blend hemp hearts into your morning smoothie for a creamy texture and protein boost.
- Toppings: Sprinkle hulled hemp seeds over yogurt, cereal, salads, or roasted vegetables.
- Baking: Add hemp seeds to muffins, bread, or granola bars for extra nutrients and a nutty flavor.
- Hemp Milk: Create a non-dairy milk alternative by blending hemp seeds with water.
- Sauces & Dressings: Use hemp seed oil as a finishing oil for dressings and sauces, but avoid high-heat cooking.
The Anti-Inflammatory Effects and Mineral Content
In addition to protein and fatty acids, hemp seeds contain minerals like magnesium, potassium, phosphorus, iron, and zinc. They also provide gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory properties, which can help manage chronic inflammation. Magnesium is important for various functions including nerve and muscle function.
Conclusion
Hemp seeds are a beneficial superfood for the body, offering a range of nutritional advantages. They provide a complete plant-based protein and a healthy balance of essential fatty acids that support heart and brain health. Their fiber content aids digestion, and the anti-inflammatory properties can improve skin and help manage inflammation. Incorporating hemp seeds or oil into your diet is an easy way to boost overall wellness. Consulting a healthcare professional is recommended before making significant dietary changes, especially if you have existing health conditions or take medications.
Here is additional information on the science behind hemp's impact on inflammation and gut health.
What Does Hemp Seed Do For Your Body: Summary of Key Benefits
- Cardiovascular Health: The optimal omega-3 to omega-6 ratio and high arginine content help lower blood pressure and reduce heart disease risk.
- Complete Protein Source: Offers all nine essential amino acids, making it a valuable protein for all diets, particularly plant-based ones.
- Digestive Regulation: Whole hemp seeds are rich in soluble and insoluble fiber, promoting gut health and regularity.
- Improved Skin Condition: Essential fatty acids and GLA help strengthen the skin barrier, manage inflammation, and soothe conditions like eczema.
- Reduces Inflammation: The presence of GLA provides potent anti-inflammatory effects throughout the body.
- Rich in Minerals: Excellent source of magnesium, iron, zinc, and phosphorus, which are vital for numerous bodily functions.
- Supports Hormonal Balance: GLA may help regulate hormonal imbalances and reduce symptoms of PMS and menopause.
What Does Hemp Seed Do For Your Body: Practical Examples
- For Heart Health: Eating hemp seeds provides arginine, which produces nitric oxide to relax blood vessels, helping to reduce blood pressure.
- For Muscle Building: As a complete protein, hemp seeds supply the amino acids needed for muscle repair and growth.
- For Gut Regularity: The combination of soluble and insoluble fiber aids digestion, keeping bowel movements regular and preventing constipation.
- For Healthy Skin: Incorporating hemp seed oil or seeds into your diet can reduce skin dryness and itching associated with conditions like eczema.
- For Reduced Inflammation: The GLA found in hemp seeds can help mitigate inflammation, which is beneficial for conditions like arthritis.
- For Plant-Based Diets: Hemp seeds serve as a complete and highly digestible protein, an excellent substitute for animal protein sources.
Conclusion
In conclusion, understanding what does hemp seed do for your body reveals a food that is far more than a simple garnish. Its exceptional nutritional composition provides a cascade of benefits, from promoting heart and digestive health to enhancing skin and managing inflammation. By making this versatile superfood a regular part of your diet, you can take a significant step toward supporting your body's overall wellness in a natural, plant-based way.
