Hemp Seeds: Worth the Hype?
Hemp seeds have gained a lot of popularity recently. This is primarily because of its exceptional nutritional composition. Nutrition experts recommend consuming hemp seeds to alleviate a variety of health conditions.
Through this article let’s understand what is hemp seeds. Its health benefits and ways to incorporate hemp in dietary patterns.
What are hemp seeds?
Hemp seeds are small, brown seeds of the hemp plant, scientifically known as Cannabis sativa. They are nutritious seeds with a rich nutritional profile. Despite being a member of the Cannabis genus, hemp seeds contain negligible amounts of THC (tetrahydrocannabinol), the psychoactive compound found in marijuana.
Hemp seeds are considered a superfood due to their high content of essential fatty acids, particularly omega-3 and omega-6 fatty acids, in an optimal ratio for human health. They are a complete protein source for vegetarians and vegans, as they contain all nine essential amino acids, making them an excellent source of protein. Additionally, hemp seeds are rich in vitamins, minerals, and antioxidants.
What is the Nutritional profile of hemp seeds?
The nutritional profile of 100 grams of hemp seeds typically includes:
- Calories: Approximately 553 kcal
- Protein: Around 31.6 grams
- Total Fat: About 48.8 grams
- Saturated Fat: Approximately 4.6 grams
- Monounsaturated Fat: Around 5.8 grams
- Polyunsaturated Fat: Approximately 37.7 grams
- Omega-3 Fatty Acids: About 7.0 grams
- Omega-6 Fatty Acids: Around 24.3 grams
- Carbohydrates: Approximately 7.0 grams
- Dietary Fiber: About 4.0 grams
- Sugars: Around 1.5 grams
- Minerals:
- Calcium: Approximately 6% of the RDI
- Iron: Around 47% of the RDI
- Magnesium: Approximately 192% of the RDI
- Phosphorus: Around 640% of the RDI
- Potassium: Approximately 20% of the RDI
- Zinc: Around 40% of the RDI
Keep in mind that these values can vary slightly depending on factors such as growing conditions, processing methods, and brand variations. Overall, hemp seeds are highly nutritious and provide a wide range of essential nutrients beneficial for overall health.
What are the Health benefits of hemp seeds?
Hemp seeds offer several health benefits due to their rich nutritional profile:
1) Rich in Essential Fatty Acids: Hemp seeds are an excellent source of essential fatty acids, particularly omega-3 and omega-6 fatty acids, in an optimal ratio. These fatty acids are crucial for brain function, cardiovascular health, and reducing inflammation in the body.
2) Complete Protein Source: Hemp seeds contain all nine essential amino acids, making them a complete protein source. Muscle growth and repair, immunological response, and general health all depend on protein.
3) High in Nutrients: Hemp seeds are packed with vitamins and minerals, including vitamin E, magnesium, phosphorus, potassium, iron, and zinc. Numerous biological processes, including energy metabolism, bone health, and immunological function, depend on these nutrients.
4) Heart Health: The omega-3 fatty acids found in hemp seeds may help lower blood pressure, reduce inflammation, and improve cholesterol levels, thus promoting heart health and reducing the risk of heart disease.
5) Digestive Health: Hemp seeds are a good source of dietary fiber, which aids in digestion, prevents constipation, and supports gut health.
6) Skin Health: The fatty acids and vitamin E content in hemp seeds may help nourish and moisturize the skin, reduce inflammation, and alleviate symptoms of skin conditions like eczema and acne.
7) Brain Function: The omega-3 fatty acids found in hemp seeds are essential for brain health and cognitive function, potentially reducing the risk of age-related cognitive decline and supporting overall mental well-being.
8) Weight Management: Hemp seeds are nutrient-dense and high in protein and fiber, which can help promote satiety, reduce appetite, and support healthy weight management when included as part of a balanced diet.
9) Anti-inflammatory Properties: Hemp seeds contain compounds such as gamma-linolenic acid (GLA) and other antioxidants that have anti-inflammatory properties, potentially helping to reduce inflammation and associated health conditions.
Overall, incorporating hemp seeds into your diet can provide numerous health benefits and contribute to overall well-being. However, it’s essential to consume them as part of a balanced diet and lifestyle for optimal health outcomes.
How to use hemp seeds?
Because of their versatility, hemp seeds can be included in a wide range of recipes. Here are some ways to use hemp seeds in your diet:
1) Sprinkle on Salads: Add a sprinkle of hemp seeds on top of your salads for extra crunch and nutrition. They blend well with both leafy greens and mixed vegetable salads.
2) Blend into Smoothies: Hemp seeds can be added to smoothies for a boost of protein, healthy fats, and nutrients. Simply toss a handful of hemp seeds into your blender along with your favorite fruits, vegetables, and liquid base.
3) Mix into Yogurt or Oatmeal: Stir hemp seeds into yogurt or oatmeal for added texture and nutrition. They can enhance the flavor and nutritional profile of your breakfast or snack.
4) Bake into Goods: Incorporate hemp seeds into homemade baked goods such as bread, muffins, cookies, or energy bars. You can add them directly to the batter or sprinkle them on top before baking.
5) Make Hemp Milk: Blend hemp seeds with water to make your own homemade hemp milk. Strain the mixture through a nut milk bag or cheesecloth to remove any pulp, and use the hemp milk as a dairy-free alternative in smoothies, cereal, or recipes.
6) Create Hemp Seed Butter: Blend hemp seeds in a food processor or high-powered blender until they form a smooth, creamy consistency, similar to nut butter. Use hemp seed butter as a spread on toast, crackers, or fruit slices.
7) Top Soups or Stir-Fries: Sprinkle hemp seeds on top of soups or stir-fries just before serving for added texture and nutritional benefits.
8) Mix into Dressings or Sauces: Blend hemp seeds into homemade salad dressings, dips, or sauces to enhance flavor and add creaminess. They can act as a nutritious thickening agent in recipes.
Frequently Asked Questions
1) Why are hemp seeds recommended for managing arthritis?
Inflammation is a key factor in many forms of arthritis, including rheumatoid arthritis and osteoarthritis. Hemp seeds contain compounds such as gamma-linolenic acid (GLA), which have anti-inflammatory properties. By reducing inflammation, hemp seeds may help alleviate symptoms such as joint pain, stiffness, and swelling associated with arthritis.
2) Is there any side effect of hemp seeds?
No. Hemp seeds are generally considered safe for most people when consumed in moderation as part of a balanced diet.
3) How much hemp seeds should I consume every day?
The recommended daily intake of hemp seeds can vary depending on individual factors such as age, sex, overall health, and dietary preferences. Generally, including 1 tablespoon (approximately 15 grams) of hemp seeds per day is considered a reasonable amount for most adults.
4) Are hemp seeds good for diabetes?
Hemp seeds are high in protein and have a relatively low glycemic index (GI), which means they cause a slower and more gradual increase in blood sugar levels compared to high-GI foods. Consuming foods with a lower GI may help stabilize blood sugar levels and reduce the risk of spikes and crashes in individuals with diabetes.
SUMMING UP
Hemp seeds are often referred to as a “superfood” due to their exceptional nutritional profile and numerous health benefits.
Consuming hemp seeds has been associated with numerous health benefits, including improved heart health, reduced inflammation, better digestive health, enhanced skin health, and potential support for conditions such as arthritis, diabetes, and metabolic syndrome.
Overall, the combination of nutrient density, balanced omega fatty acid profile, protein content, and versatility makes hemp seeds deserving of the title “superfood.”
