Hemp Seeds

Wild hemp seeds, often referred to as hemp hearts (shelled seeds of the Cannabis sativa plant), are highly nutritious and packed with a range of health benefits. They are a rich source of plant-based protein, healthy fats, fiber, vitamins, and minerals. Here’s a breakdown:

Nutritional Profile (per 30g/3 tablespoons serving)

1. Calories: ~166
2. Protein: ~9-10g
   • A complete protein source containing all 9 essential amino acids.
3. Fats: ~14g
   • Mostly polyunsaturated fats, including:
     • Omega-3 fatty acids (alpha-linolenic acid, ALA).
     • Omega-6 fatty acids (linoleic acid) in a healthy 3:1 ratio.
4. Carbohydrates: ~2g
   • Low in carbs, with some dietary fiber (~1g).
5. Fiber: Present mainly in the outer shell (if unshelled).
6. Minerals:
   • Magnesium: ~50% of daily recommended intake.
   • Phosphorus: ~40%.
   • Zinc: ~20%.
   • Iron: ~10%.
7. Vitamins:
   • Vitamin E and various B vitamins (e.g., thiamine, niacin).

Health Benefits

1. Heart Health
   • The high levels of omega-3 and omega-6 fatty acids help reduce inflammation, lower blood pressure, and improve cholesterol levels, promoting cardiovascular health.
2. Improved Digestion
   • The fiber (especially in unshelled seeds) supports gut health, improves digestion, and may prevent constipation.
3. Rich Protein Source
   • Contains easily digestible protein with all essential amino acids, making it ideal for vegans, vegetarians, and athletes.
4. Anti-inflammatory Properties
   • The omega-3 content and gamma-linolenic acid (GLA) in hemp seeds may help reduce inflammation and alleviate symptoms of chronic conditions like arthritis.
5. Improved Skin Health
   • GLA and omega-3s help manage conditions like eczema and psoriasis while promoting overall skin elasticity and hydration.
6. Hormonal Balance
   • GLA in hemp seeds supports hormonal health, especially for women dealing with PMS or menopause-related symptoms.
7. Energy and Muscle Support
   • Magnesium and protein in hemp seeds aid energy production and muscle recovery.
8. Brain Health
   • The omega-3 content supports cognitive function, reduces the risk of neurodegenerative diseases, and promotes mental well-being.
9. Weight Management
   • High protein and healthy fats promote satiety, helping with weight control.
10. Bone Health
    • Rich in magnesium and phosphorus, essential for strong bones and teeth.

How to Use Hemp Seeds

• Sprinkle them on salads, oatmeal, or yogurt.
• Blend them into smoothies.
• Use as a topping for soups or baked goods.
• Incorporate into energy bars or protein balls.

Precautions

• While hemp seeds are derived from the Cannabis sativa plant, they contain only trace amounts of THC (tetrahydrocannabinol) and are non-psychoactive.
• Excessive consumption may cause mild digestive issues in sensitive individuals due to their fat content.

Would you like a recipe or specific ways to incorporate them into your diet?