Hemp Seeds Nutrition Facts, Protein per 100g & Wellness Value
Hemp is cultivated for making different items like natural remedies, rope, fabric, health products, and food items. Every part of the hemp plant is used to make a variety of products, but hemp seeds remain its most widely consumed and popular part. Hemp seeds are highly nutritious because they contain insoluble and soluble fibre, omega-6 and omega-3 fatty acids. Hemp seeds are also known as “hemp hearts”, and they can squelch your hunger because of their nutritional profile of protein, fibre and fat.
Keep reading to find out what these seeds are, their benefits, how to use them and precautions to take.
What are Hemp Seeds?
Hemp seeds (Cannabis sativa L) are edible seeds derived from the hemp plant. Unlike marijuana, hemp seeds contain low levels of THC (Tetrahydrocannabinol), which is the psychoactive element responsible for the “high” linked with cannabis consumption. The rich hemp seeds nutrition profile makes them a valuable addition to a balanced diet.
The hemp seed protein content has all nine important amino acids needed for different bodily functions, right from immune system support to muscle growth.
The Nutritional Value of Hemp Seeds
Hemp seeds are known as a nutritional powerhouse. They contain an impressive array of nutrients important for overall health. The hemp seed nutrition value includes the following key nutrients:
Unsaturated Fats
Hemp seeds are exceptionally rich in two fatty acids. These are alpha- linolenic acid (omega-3) and linolenic acid (omega-6). They play an important part in mitigating inflammation, bolstering brain functionality, and sustaining heart health.
Fibre
Whole hemp seeds and hemp hearts contain dietary fibre, while hemp seed oil contains negligible or no fibre. The hemp seeds’ nutritional content is further enhanced through cold-pressed hemp seed oil or toasted hemp seeds, increasing their potential health advantages.
Minerals and Vitamins
Hemp seeds contain minerals like zinc, phosphorus, potassium and magnesium. Additionally, hemp seeds provide B vitamins and vitamin E. These nutrients support energy production, antioxidant protection, immune health and nerve function.
Protein
Hemp seeds are known as a high-quality source of plant-based protein, containing all nine essential amino acids. This protein content is comparable to that found in dairy, meat and other protein-based food items. The combination of hemp seeds and protein can support everyday nutrition, post-workout recovery, and muscle maintenance.
How Do Hemp Seeds Support Overall Health?
You will come across many hemp seed nutrition benefits, and here are some of the primary ones:
Hemp Oil for Skin Disorders
Fatty acids play an essential part in supporting a healthy immune system. A well-balanced intake of omega-3 and omega-6 fatty acids can regulate immune responses. Hemp seeds are rich in healthy omega-3 and omega-6 fats. They provide these fats in an ideal ratio of about 1:3, which supports overall health.
Hemp seed oil can also support skin health. It can improve blood levels of important fatty acids in people with eczema, including atopic dermatitis. Periodic consumption can help lower skin dryness, decrease the need for certain skin medications, such as medicated creams or moisturisers prescribed for dry skin and relieve itching.
Lowers Symptoms of Menopause and PMS
Around 80% to 90% of women of reproductive age might experience emotional or physical symptoms of PMS (premenstrual syndrome). These symptoms are very likely caused by sensitivity to the hormone prolactin. GLA, found in hemp seeds, produces prostaglandin E1, which lowers the impact of prolactin. Women with PMS who consume 1 g of essential fatty acids periodically, including 210 mg of gamma-linolenic acid (GLA), might witness a significant reduction in their symptoms.
Healthy Digestion
Hemp seeds contain insoluble and soluble fibre, which are important for healthy digestion. Good digestion is essential for avoiding problems like constipation. Including enough fibre in your diet can also lower the chances of developing certain health issues like colon cancer, diabetes and heart conditions.
Lowers Inflammation
GLA may have anti-inflammatory properties, but it should not be considered equivalent to anti-inflammatory medications such as ibuprofen. GLA can lower 75% of pain in individuals suffering from arthritis. Lowering inflammation can also lessen the risk of developing conditions like type 2 diabetes, non-alcoholic fatty liver disease, and heart disease.
How to Use Hemp Seeds?
Hemp hearts are shelled or hulled hemp seeds. If you want to include hemp seed and other nutrients in your diet, here are some of the ways to do it:
Smoothies
When making a morning smoothie, you can add ¼ cup of hemp seeds to a blender with other ingredients.
Scatter Freely
You can sprinkle hemp seeds on top of salads or use them in place of sesame seeds to garnish stir-fry dishes.
Sauce Magic
Hemp hearts are the soft, edible inner part of hemp seeds with the outer shell removed. You can use hemp hearts to improve the creaminess of macaroni and cheese or a pasta sauce. Try putting the seeds into coconut milk if you are making a curry dish to boost the protein.
Crackers and Cookies
Bake hemp seeds into cookies and cakes. You can also add them to flatbread and cracker recipes.
Energy Balls
Energy balls are high in carbs and sugar, but adding some hemp seeds to them can make them more balanced, higher in protein and help you feel full for a longer time.
Precautions When Including Hemp Seeds in Your Diet
A nutritious and versatile addition to a healthy diet can provide you with many wellness benefits, from muscle repair to skin and heart health. But just like any other superfood, you should consume these seeds in balance and mindfully.
Consuming large amounts, particularly with the shell, can lead to discomfort or bloating due to the high fibre content. Hemp seeds might interact with certain anticoagulant medicines because of their effects on blood clotting.
If you are on medication, make sure to consult your physician before including them in your diet. It is because of the high oil content that they can spoil over time. Thus, store them in a dark and cool place or refrigerate after opening to preserve freshness.
Hemp seeds are a nutrient-rich superfood that can easily become a part of your balanced diet. They offer protein, healthy fats, essential minerals, fibre and vitamins that support overall wellbeing. If you are comparing hemp seeds protein per 100g, they can provide about 31.6 g of protein, making them an ideal option for many individuals. Adding hemp seeds to smoothies, salads, cereals, cookies and stir-fry dishes is an easy way to give a boost to your daily nutrition while enjoying a nutty and mild flavour.
Reader Information: This article is intended for general health and nutrition information only. Hemp seeds may interact with certain medications or medical conditions, so consult a qualified healthcare professional before making significant dietary changes.
