Welcome to the wonderful world of hemp. Tiny but mighty, hemp seeds are gaining popularity in the wellness community for their incredible health benefits. Whether you’re a long-time health enthusiast or just starting your journey towards a healthier lifestyle, hemp seeds are a fantastic addition to your diet. Let’s dive into what hemp seeds are, how they’re grown, and six evidence-based health benefits that make them a nutritional powerhouse.
What are Hemp Seeds?
Hemp seeds come from the hemp plant, Cannabis sativa, but unlike marijuana, hemp seeds contain only trace amounts of THC, the compound responsible for the psychoactive effects of cannabis. This means that hemp seeds won’t get you high, but they will provide a wealth of nutrients to support you in your journey towards better health.
How is Hemp Grown?
As one of the oldest crops cultivated by humans, hemp dates back thousands of years. Growing hemp is relatively straightforward and environmentally friendly. The plant thrives in a variety of climates and soil types, although it prefers well-drained soil and a moderate climate.
Hemp is usually sown in spring and harvested in late summer or early autumn. The plants grow quickly, reaching heights of up to 4.5 metres in just a few months. One of the most remarkable aspects of hemp cultivation is its minimal need for pesticides and herbicides. Hemp is naturally tolerant to many diseases and pests, and its dense growth helps suppress weeds, making it a sustainable crop. Additionally, hemp plants improve soil health by adding organic matter and helping with soil aeration.
Six Health Benefits of Hemp Seeds
Now, let’s get to the heart of the matter: the incredible health benefits of hemp seeds. These benefits are backed by science, making hemp seeds a reliable choice for those looking to enhance their health naturally.
1. Rich in Essential Nutrients
Hemp seeds are a nutritional powerhouse. They are an excellent source of high-quality protein, containing all nine essential amino acids that our bodies cannot produce on their own. This makes them a complete protein source, perfect for vegetarians and vegans. In addition to protein, hemp seeds are rich in healthy fats, particularly omega-3 and omega-6 fatty acids in an optimal ratio for human health. They also provide essential vitamins and minerals, including vitamin E, magnesium, phosphorus, potassium, and iron.
2. Maintains a Healthy Heart
One of the standout benefits of hemp seeds is their positive impact on heart health. The seeds are high in arginine, an amino acid that produces nitric oxide in your body. Nitric oxide helps to dilate and relax blood vessels, which can lead to lower blood pressure and a reduced risk of heart disease. Studies have also shown that the gamma-linolenic acid (GLA) in hemp seeds may reduce inflammation, which is a major factor in many chronic diseases, including heart disease.
3. Improves Skin Health
Hemp seeds may benefit your skin due to their rich profile of healthy fats. The balance of omega-3 and omega-6 fatty acids plays a crucial role in maintaining skin health and may help manage conditions like eczema and dermatitis. A study published in the Journal of Dermatological Treatment found that dietary hemp seed oil improved symptoms of atopic dermatitis, including skin dryness and itchiness. The anti-inflammatory properties of these fats also help in soothing the skin and reducing redness.
4. Promotes Gut Health
Hemp seeds are a great ally for digestive health due to their rich content of nutrients that promote a healthy gut. These seeds are packed with both soluble and insoluble fibre, which work together to keep your digestive system in good health. The soluble fibre in hemp seeds forms a gel-like substance in the digestive tract, providing nourishment for beneficial gut bacteria and helping to stabilise blood sugar levels. Insoluble fibre promotes regular bowel movements and prevents constipation. Additionally, hemp seeds contain a variety of essential fatty acids that have anti-inflammatory properties, which can help soothe the digestive tract and reduce symptoms of digestive discomfort.
5. Boosts Immune System
Hemp seeds can boost your immune system thanks to their rich supply of essential fatty acids. These acids help regulate your body’s inflammatory response and support the health of your immune system. Moreover, the vitamins and minerals in hemp seeds, such as vitamin E and zinc, are known for their immune-boosting properties. Vitamin E is a powerful antioxidant that helps combat oxidative stress, while zinc plays a vital role in maintaining immune function.
6. Enhances Brain Health
The benefits of hemp seeds extend to your brain as well. The high levels of omega-3 fatty acids in hemp seeds are crucial for brain health and function. These fats support the structure of brain cell membranes and play a role in signalling pathways that are important for cognitive function. Studies suggest that the anti-inflammatory and antioxidant effects of omega-3s can help protect the brain against ageing and neurodegenerative diseases, like Alzheimer’s and Parkinson’s disease.
Incorporating Hemp Seeds into Your Diet
Adding hemp seeds to your diet is easy and delicious. Here are a few simple ideas:
Smoothies: Blend a tablespoon of hemp seeds into your favourite smoothie for an extra boost of protein and healthy fats.
Salads: Sprinkle hemp seeds over salads for a nutty flavour and added crunch.
Yogurt and Oatmeal: Mix hemp seeds into yoghurt or oatmeal to enhance their nutritional value.
Baked Goods: Add hemp seeds to muffins, bread, or granola bars for an extra boost of nutrients.
Hemp seeds are a versatile and nutrient-dense addition to any diet, offering a range of health benefits backed by scientific evidence. From supporting heart and brain health to improving skin and digestion, these tiny seeds pack a powerful punch. By incorporating hemp seeds into your daily meals, you can take a natural and tasty step towards better health.
So, why not give hemp seeds a try? Your body will thank you!
Sources:
Agricultural Research Council: https://www.arc.agric.za/arc-iic/Pages/Hemp.aspx#:~:text=The%20hemp%20plant%20requires%20a,is%20germinating%20and%20during%20flowering.
Rizzo G, Storz MA, Calapai G. 2023. “The Role of Hemp (Cannabis sativa L.) as a Functional Food in Vegetarian Nutrition.” In: National Library of Medicine. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10528039/
“Health Benefits of hemp seeds.” In: Medical News Today. https://www.medicalnewstoday.com/articles/323037
