Hemp seeds – often called hemp hearts when hulled – have surged in popularity as a “superfood,” but these tiny powerhouses actually boast centuries of history both as a food source and a traditional medicine. Though linked to marijuana, hemp seeds themselves won’t get you high. They’re derived from the Cannabis sativa L. plant, but specially cultivated varieties contain minimal tetrahydrocannabinol (THC), the psychoactive compound responsible for marijuana’s effects.
Beyond their intriguing origins, hemp seeds pack a serious nutritional punch. Their versatility allows them to be sprinkled on meals, stirred into smoothies, or even eaten plain – offering a nutty flavor and subtle sweetness. Unlike tree nuts, hemp seeds are safe for those with peanut allergies.
Hemp Seeds: A Nutritional Snapshot
These tiny seeds boast an impressive profile of protein, healthy fats, fiber, and vitamins and minerals. Just three tablespoons offer about 166 calories along with:
- 9.5 grams of protein: A noteworthy amount for a plant-based source, rivaling that found in an egg or half a cup of lentils. What’s more, hemp seeds contain all nine essential amino acids, making them a “complete” protein — meaning they provide all the building blocks your body needs.
- 15 grams of heart-healthy omega fats: Hemp seeds are rich in both omega-3 and omega-6 fatty acids – vital for various bodily functions but often lacking in modern diets. They even contain gamma-linolenic acid, a rarer type of omega-6 known for its anti-inflammatory properties.
- 1.2 grams of fiber: Crucial for digestive health and regularity.
- A good dose of minerals: Including magnesium, phosphorus, iron, zinc, and calcium.
Hemp seeds also contain beneficial antioxidants like polyphenols, flavonoids, and flavanols, which help combat cellular damage caused by free radicals.
The Potential Downside: Side Effects to Watch For
While hemp seeds offer numerous benefits, it’s important to remember moderation is key. Consuming large amounts at once might lead to digestive discomfort such as abdominal pain, gas, or diarrhea, especially with the hulled variety (hemp hearts) due to their higher fiber content. If you experience these issues, start with smaller portions and gradually increase your intake.
Additionally, hemp seeds may interact with certain medications, including blood thinners and diuretics. Always consult your doctor before making significant dietary changes, especially if you’re on medication.
Hemp seeds present a compelling addition to a healthy diet – providing a unique combination of protein, fats, fiber, and antioxidants. However, as with any new food, pay attention to how your body responds, start slowly, and consult your healthcare provider if you have concerns or existing health conditions.
