The Nutritional Benefits of Hemp Seeds
Hemp (Cannabis sativa L) is a versatile, environmentally-friendly plant. In addition to a food source, hemp is used to make rope, paper, paint, clothing and building materials. Although hemp and marijuana are both in Cannabis family, hemp contains a significantly lower amount of tetrahydrocannabinol (THC)—the substance that gives marijuana its conscious-altering effects. While it won't get you high, the benefits of this nutritional powerhouse are mind-blowing.
Hemp seeds are typically sold with the tough outer shell removed. Packages may be labeled “hulled hemp seeds” or “hemp seed hearts.” They are readily available in grocery stores and online.
Nutritional Benefits
Increasingly, concerned consumers are turning to plant-based sources of protein because they have a smaller environmental impact and are significantly lower in saturated fat. The most popular sources of plant-based protein are soy and wheat; however, some people are allergic to these foods. Hemp seeds lack allergenic issues and are even safe for people with celiac disease—an autoimmune disorder linked to the gluten in wheat.
Hemp seeds are a great source of plant-based protein with nearly double the protein power of chia or flaxseeds. Weighing in at 10 grams per 3 tablespoon serving, the protein content is comparable to a serving of peanut butter—but with one-third the amount of saturated fat.
In addition, hemp seeds provide all 9 essential amino acids. While our body can manufacture some types of protein, we rely on a balanced diet to provide the essential amino acids.
Hemp seeds, like all plant-based sources of protein, have the added benefit of fiber.
According to Harvard Health, most Americans consume a fraction of the suggested amount. Fiber helps improve digestion, nourish our gut microbiome, reduce cholesterol and avoid blood glucose spikes.
What initially attracted me to hemp seeds is their omega-3 content, which is another essential nutrient that we must get from our diet. According to the National Institutes of Health, omega-3’s may improve cardiovascular health, blood triglycerides, cognitive functioning, eye issues and rheumatoid arthritis.
Hemp seeds are a rich source of vitamins E, D, A and B vitamins, as well as potassium, magnesium, and zinc. Plant compounds found in hemp seeds are known to reduce inflammation and act as antioxidants.
How to Enjoy Hemp Seeds
With a subtle nutty flavor, hemp seeds add nutrition at any meal. For breakfast, sprinkle them atop pancakes, plant-based yogurt, avocado toast or a bowl of oatmeal. Lately, I have been adding hemp seeds to my chia seed pudding.
Later in the day, use them to add texture to salads, buddha bowls or roasted veggies. Blend them into salad dressing or sauces. Hemp seeds are the star in this cheesy spread recipe. They make a great addition to baked goods such as cookies, cakes, crackers and bread. These chocolatey no-bake energy balls whip up fast in the food processor.
Hemp seed milk is easy to make at home; simply combine the seeds and water in a high-speed blender. I have found that adding a few tablespoons of hemp seed hearts enhances the creaminess of smoothies. Try this creamy Vegan Protein Mocha Latte.
The nutritional content of hemp seeds varies depending on where they were grown and how they were processed so compare the labels on different brands.
If you are taking blood thinners or prescriptions to treat irregular heart beat, consult your doctor before adding hemp seeds to your diet. Consuming hemp seeds while taking diuretics may reduce potassium levels. Finally, as with any plant-based diet go slowly until your body adjusts to the added fiber.
References
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New Certification Program
This week I met my fellow students in the 2025 class of the Plant-Based Coaching Certification (PBCC) program sponsored by Food Revolution Network. Although I have been a Health Coach certified by the American Council on Exercise (ACE) for nearly 30 years and vegan for over 10 years, I am eager to expand my knowledge of the plant-based lifestyle.
Many of my cohorts converted to a plant-based diet following a health scare. The transition transformed their health so much that they (like me) are passionate about helping others improve their wellness through informed dietary choices. Even if you aren't ready to stop eating meat or dairy completely, small steps can make a big difference.
As always, I am open to your questions or suggestions for future newsletters. Drop me an email or leave a comment below.
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