Hemp Seeds Benefits That Support Daily Health
Hemp seeds are packed with high-quality protein, fibre, healthy fats and essential omega-3 and omega-6 fats that can help promote overall wellness, but with no mind-altering effects.
Whether you're looking for heart health, brain health, or skin health, the hemp seeds benefits are numerous and make them a great addition to a well-rounded diet.
Read on to discover the top hempseeds benefits and why they deserve a place in your daily routine.
Benefits of Hemp Seeds
Hemp seeds are packed with essential nutrients that contribute to overall health. Here are some of the key hemp seed benefits you should know:
Protein
Hemp seeds are a complete plant-based protein because they contain all nine essential amino acids that the body cannot produce on its own.
A 30 g (3 tablespoons) portion contains about 9.46 g of protein, similar to the amount of protein in soybeans.
Most plant-based foods do not provide all of the amino acids, so hemp seeds are a great option for those who are vegetarian or vegan. They're also rich in arginine, an amino acid that has been shown to help the heart.
Unsaturated Fats
Hemp seed is a great source of healthy polyunsaturated fats, particularly omega-3 and omega-6. They contain alpha-linolenic acid (ALA), which is an omega-3 fatty acid found in plants that the body cannot make on its own. The essential fats are needed for long-term health.
They also have a good omega-3 to omega-6 ratio. Since many modern diets contain excessive omega-6 and insufficient omega-3, adding hemp seeds may help restore a healthier balance.
A 2015 animal study also found that adding hemp seeds and hemp seed oil to hens' diets increased the omega-3 content in egg yolks while improving the overall omega-3 to omega-6 ratio. In addition, hemp seeds are naturally low in saturated fat and contain no trans fats.
Fiber
Most of the fibre in hemp seeds is found in the outer shell, also known as the hull. Choosing whole hemp seeds with the hull intact provides the highest fibre content whenever possible. Even hulled hemp seeds still provide fibre, with three tablespoons containing approximately 1.2 grams.
Getting enough dietary fibre each day may help:
- Support healthy digestion
- Reduce appetite
- Assist with weight management
- Promote stable blood sugar levels
- Improve overall gut health
Minerals and Vitamins
Hemp seeds are rich in vitamins and minerals, which are essential for the proper functioning of the body.
They are particularly high in:
- Vitamin E
- Magnesium
- Phosphorus
- Potassium
They also provide good amounts of:
- Iron
- Zinc
- Niacin
- Riboflavin
- Thiamine
- Vitamin B6
- Folate
7 Health Benefits of Hemp Seeds
The following are 7 health benefits of hemp seeds that make these superfoods a healthy addition to your daily diet.
Supports Healthy Digestion
Hemp seeds provide dietary fibre, both soluble and insoluble, that are important for good digestive health.
Fibre is important for digestive health, preventing constipation and promoting bowel regularity. Other benefits of fibre include a lower risk of heart disease, type 2 diabetes and colon cancer.
Promotes Heart Health
Hemp seeds are rich in nutrients which are beneficial for heart health. Their fibre content may help lower cholesterol levels, while omega-3 and omega-6 fatty acids contribute to maintaining a healthy heart. They are also packed with arginine, an amino acid that assists the body in making nitric oxide.
Nitric oxide helps to dilate blood vessels, which helps to keep blood pressure down and cuts down on heart disease. Arginine may also help reduce levels of C-reactive protein (CRP), an inflammation marker linked to cardiovascular disease.
Furthermore, hemp seeds are a great source of magnesium, which is essential for a healthy heartbeat, and has been linked to a reduced risk of coronary heart disease. They also contain linoleic acid, which one study found reduced cholesterol levels by approximately 15% and may also contribute to lower blood pressure.
Helps Reduce Inflammation
Besides alpha-linolenic acid and linoleic acid, hemp seeds also contain gamma-linolenic acid (GLA). Studies have shown that GLA is anti-inflammatory and could have similar effects to some anti-inflammatory drugs, including ibuprofen.
In one study, participants taking GLA supplements experienced a 75% reduction in arthritis-related pain after nine months.
Minimising inflammation also could reduce the risk of the following diseases:
- Type 2 diabetes
- Heart disease
- Arthritis
- Non-alcoholic fatty liver disease
Supports Skin Health
Inflammation is associated with common skin problems such as acne and atopic dermatitis. Low levels of omega-3s can also be linked to some skin issues. Eating foods rich in omega-3 can have a beneficial effect on skin health and symptoms of inflammatory skin conditions.
Hemp seed oil can be used both in cooking and as a topical skincare ingredient. It may be helpful to ease eczema symptoms, and it could also help make the skin smoother, softer, and less itchy.
Due to its fatty acid composition and potential anti-inflammatory properties, hemp seed oil is being studied for its possible role in supporting skin health, although evidence for acne management remains limited.
May Ease PMS and Menopause Symptoms
The gamma-linolenic acid (GLA) found in hemp seeds helps the body produce prostaglandin E1, which may reduce the effects of prolactin, responsible for many symptoms of premenstrual syndrome (PMS).
GLA can ease the following symptoms:
- Breast tenderness
- Irritability
- Water retention
Studies also suggest that GLA can yield anti-hormonal benefits that help minimise menopausal changes in hormone levels and inflammation, thereby alleviating menopausal symptoms.
May Support Brain Health
Hemp seeds are a natural balance of omega-6 and omega-3 fatty acids, beneficial for heart health and brain function. Many modern diets fall short in this regard.
They also contain plant compounds known as terpenes. While research is still in progress, preliminary studies indicate that these compounds can help to protect brain cells and may actually help to stop the growth of tumours.
May Help Relieve Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease that causes your immune system to attack healthy joint tissue and cause inflammation. A 2014 laboratory study using human cells suggested that hemp seed oil may have anti-rheumatic properties.
However, a 2018 review concluded that current evidence is still insufficient to confirm that cannabinoids are an effective treatment for rheumatic diseases. Researchers emphasised that further clinical studies are needed.
Conclusion
Although hemp seeds have gained popularity in Western countries only in recent years, they have long been a staple food in many cultures due to their impressive nutritional value. They contain a good amount of healthy fats, rich protein, fibre, vitamins and minerals, and are an excellent choice for a balanced diet.
Note that the seed shells of hemp can also contain very small amounts of the chemical THC (less than 0.3%), which is responsible for marijuana's psychoactive properties. Individuals recovering from cannabis dependence may prefer to avoid hemp products.
Overall, hemp seeds are undoubtedly one of the most nutritious superfoods that truly deliver what they claim.
Reader Information: This article is for informational purposes only and should not be considered medical advice. Individuals with allergies, existing health conditions, or concerns about hemp products should consult a qualified healthcare professional before making dietary changes.
