Are hemp seeds a superfood? The short answer is yes! The health benefits of hemp seeds are numerous and probably exceedingly more than that cupcake you’d rather be eating but life is all about balance.
Learn more about superfoods in this series.
Just like the chia seeds, these little buggers (slightly bigger than the chia seed) are all that and a can of beans!
Hemp Seeds, also referred to as Hemp Hearts, are the seed of the hemp plant, cannabis sativa.
Hemp Hearts are the inner portion, inside the shell. The seeds from the plant contain trace amounts of THC so you don’t have to worry about getting high.
Hemp oil comes from cold pressing the hemp seeds.
Health Benefits of Hemp Seeds
Hemp Seed Nutrition Facts
A single serving (3 Tbsp (30g) contains:
15g of total fat (1.5g saturated fat)
1g dietary fiber
Hemp Seed Health Benefits
These little seeds pack a powerful punch. They are technically a nut and have a mild, nutty flavor and possess the following super powers:
Healthy Fats – Alpha Linolenic Acid which is an essential Omega 3 fatty acid (great for your brain), Linoleic Acid is an essential Omega 6 fatty acid.
Vitamins and Minerals – hemp seeds provide us with calcium, phosphorus, iron, manganese, zinc, and magnesium.
- Vitamin E – acts as an antioxidant in the body to help protect cells from free radical damage
- Calcium – needed for bone, muscle, and nerve development
- Phosphorus – bone development and tissue maintenance
- Iron – helps in transporting oxygen through the body, kinda important
- Magnesium – y’all, this mineral is necessary for like a gazillion processes in the body.
- Manganese – metabolism, growth and development (1 serving contains 100% of the RDA)
- Zinc – our immune systems need zinc for cell division, cell growth, wound healing, and the breakdown of carbohydrates
- Sodium – helps maintain fluid balance, plays an important part in absorption of nutrients in the gut, important for maintaining cognitive function, nerve impulse transmission and in muscle contraction
- Potassium – helps regulate fluid balance, muscle contractions and nerve signals
Protein – 25% of the total calories come from protein and a great source for vegetarians. 1 serving (3 tbsp) has about the same amount of protein as 2 medium eggs.
Fiber – hemp seeds are a good source of fiber so not only does that give you sustainable energy but also can help with digestion and constipation.
Possible Medical Benefits
*I am not a medical professional nor claim to be one. I cannot guarantee that hemp seeds or hemp oil helps with these conditions. Please consult a medical professional to determine if these are right for you.*
As I already shared, hemp seeds are full of various vitamins, minerals, good fats, and antioxidants. All this goodness has been said to help with the following medical conditions:
- arthritis & joint pain
- atopic dermatitis
- heart disease
- rheumatoid arthritis
- constipation (hello fiber)
- support heart health
For more information on medical benefits, I find Dr. Axe’s website to be extremely helpful however, I would encourage you to consult your medical professional to determine what is right for your specific condition and circumstances.
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How to Eat Hemp Seeds
I like to sprinkle them on my salad and on yogurt, I’ve also been known to toss some in with a bowl of granola or cereal.
My kids, well, that’s another story. Getting them to eat anything that’s unfamiliar to them can be a challenge. Anyone else? Surely I’m not alone.
As with the chia seeds, I’ve gotten pretty good at hiding these seeds in a variety of different dishes and drinks.
You can easily hide them in:
- smoothie bowls
- granola bars
- energy bites
- pudding (if you run it through the food processor)
Energy bites are all the rage and super easy to make. You can really add a variety of different seeds to them so long as you have some oats, nut butter and a sweetener, you’re good to go. My friend Sharon over at The Honour System has this yummy recipe.
My friend Jessica at Scratch Mommy has this awesome brownie bite recipe. My son loves brownies so this is right up his alley. You’re now probably wondering if I feed my kids anything else. I swear I feed my kids things other than healthy treats.
Honestly, I was pretty stoked when I came across this recipe because I actually have all the ingredients in the pantry, SCORE! Actually, I don’t have the goji berries but ever since cracking a tooth on one and having to get a crown, I refuse to buy them anymore. I suppose I could put on my big girl pants and run them through the food processor…
Have you ever tried Nutritional Yeast? I bought some years ago and honestly, I can’t even remember why. Probably a recipe called for it, I used it once and then never again. Anyway, a few months ago, I had another recipe that called for it so I had to buy more (because the first container was several years past it’s ‘use by date’). This time, I was determined to find more uses for it.
I was a bit skeptical as to how it would taste with this ‘vegan parmesan’ cheese but I was pleasantly surprised. It tasted just like my regular pesto. I actually used it as a dip with these organic flax seed crackers.
Are hemp seeds a staple in your diet? Do you have some in the pantry? Comment below and let me know how you incorporate them into your diet and if you haven’t yet tried them, which of these recipes will you try first?
Make it a green day!