Hemp seeds are a small, but nutritionally powerful food that can be easily incorporated into various diets. They are derived from the Cannabis sativa plant but contain only trace amounts of THC, the psychoactive compound.
Complete Protein SourceHemp seeds are considered a complete protein, meaning they contain all nine essential amino acids that the human body cannot produce on its own. This makes them an excellent protein source, especially for those following vegetarian or vegan diets.
Nutrient | Approximate Amount (per 3 tablespoons) |
|---|---|
Protein | 9-11 grams |
Total Fat | 12-14 grams |
Carbohydrates | 2-3 grams |
One of the most valuable aspects of hemp seeds is their exceptional profile of essential fatty acids, including Omega-3 and Omega-6. They provide these fats in a ratio considered optimal for human health.
The key essential fatty acids found in hemp seeds are:
- Alpha-linolenic acid (ALA): An Omega-3 fatty acid.
- Linoleic acid (LA): An Omega-6 fatty acid.
Beyond protein and healthy fats, hemp seeds are packed with several important minerals and vitamins.
- Magnesium: Essential for muscle and nerve function, and energy production.
- Phosphorus: Important for the formation of bones and teeth.
- Zinc: Supports immune function and metabolism.
- Iron: Necessary for oxygen transport in the blood.
- Vitamin E: An antioxidant that protects cells from damage.
While hulled (shelled) hemp seeds—often called hemp hearts—have a lower fiber content, whole hemp seeds are a good source of both soluble and insoluble fiber. Fiber is crucial for digestive health and contributes to a feeling of fullness.
Versatile Culinary UsesHemp seeds have a mild, nutty flavor similar to pine nuts or sunflower seeds, making them highly versatile in the kitchen.
They can be added to:
- Smoothies
- Salads
- Yogurts or oatmeal
- Baked goods
- Pesto and sauces
Consulting a healthcare professional or registered dietitian is advised to ensure hemp seeds fit within individual dietary needs and goals.