Back to knowledge libraryHemp Seeds
Hemp seeds, which are also known as hemp hearts, are the small, edible seeds of the hemp plant. They have a distinctive nutty taste, and have been consumed for their health benefits for thousands of years.
What is the nutrient content of hemp seeds?
A recommended serving size of hemp seeds is about two and a half tablespoons, or 25g:
What are the health benefits of hemp seeds?
1. Omega-3 and Omega-6 Fatty Acids: Hemp seeds are an excellent source of polyunsaturated fatty acids, particularly alpha-linolenic acid (ALA, an omega-3) and linoleic acid (LA, an omega-6). These fatty acids are present in an optimal ratio for heart health and reducing inflammation.
2. Anti-Inflammatory: Hemp seeds are one of the few plant sources of gamma-linoleic acid, a type of omega-6 fatty acid known for its anti-inflammatory properties.
3. Complete Protein: Hemp seeds are a “complete” protein source, which means they contain all nine essential amino acids that the body cannot produce on its own. This makes them an excellent protein option, particularly for vegetarians and vegans, who would not be getting these amino acids from meat products.
Where can I find hemp seeds?
Hemp seeds may be eaten on their own, or as toppings for salads, smoothies, yogurts, breakfast cereals and porridge/oatmeal. Hemp protein powder is a popular plant-based alternative to whey protein supplements.
References:
National Health Service (2020). Vitamins and Minerals. Available at:
https://www.nhs.uk/conditions/vitamins-and-minerals
/vitamin-e/#:~:text=The%20amount%20of%20vitamin
%20E,3mg%20a%20day%20for%20women [Accessed
8 November 2024].
U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. Seeds, hemp seed, hulled. Available at:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/
170148/nutrients [Accessed 10 September 2024].
British Heart Foundation (2024). Portion guide: Beans, pulses, fish, eggs, meat and other proteins. Available at:
https://www.bhf.org.uk/informationsupport/support/
healthy-living/healthy-eating/healthy-eating-toolkit/f
ood-portions/beans-pulses-fish-eggs-meat [Accessed
10 September 2024].
Rodriguez-Leyva, D., & Pierce, G. N. (2010). The cardiac and haemostatic effects of dietary hempseed. Nutrition & metabolism, 7, 32. https://doi.org/10.1186/1743-7075-7-32 [Accessed 10 September 2024].
El-Sohaimy, S. A., Androsova, N. V., Toshev, A. D., & El Enshasy, H. A. (2022). Nutritional Quality, Chemical, and Functional Characteristics of Hemp (Cannabis sativa ssp. sativa) Protein Isolate. Plants (Basel, Switzerland), 11(21), 2825.
https://doi.org/10.3390/plants11212825 [Accessed 10
September 2024].
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.