In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPotential Downsides and PrecautionsBest Ways to EnjoyOther Hemp Food ProductsFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Potential Downsides and Precautions
Best Ways to Enjoy
Other Hemp Food Products
FAQs
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Photo:Johnny Autry
Johnny Autry
Although they might not have garnered the same spotlight as other seeds (think chia, sunflower and pumpkin), hemp seeds have unique benefits. And adding them to your meals could amp up their nutritional profile. Hemp seeds are packed with nutrients such as heart-healthy fats, minerals and fiber.
Curious how something so small can make such a big impact on your health? Experts break down the benefits of hemp seeds and show how easy they are to add to your diet.
Health Benefits of Hemp Seeds
Hemp seeds certainly offer health benefits. However, human studies on hemp seeds aren’t as robust as those that have looked at other types of seeds. That shouldn’t take anything away from these nutritional powerhouses. Current data suggests that hemp seeds are good for your health. Here’s how:
1. May Protect Against Oxidative Stress
2. May Help Lower Inflammation in Your Body
Chronic inflammationcan increase the risk of conditions such as diabetes, cardiovascular disease and some types of cancer.When you eat hemp seeds, though, you’re getting an optimal ratio of omega-3 and omega-6 fatty acids, helping modulate inflammation in the body.The upshot? “By reducing inflammatory markers, hemp seeds may contribute to creating an environment less conducive to cancer development,” Andrews says.
3. May Improve Your Heart Health
Hemp seeds are high in a plant-based compound called phytosterols. “They’ve been shown to significantly lower LDL (or bad) cholesterol,” saysColette Micko, M.S., RDN, a registered dietitian at Top Nutrition Coaching. High cholesterol is, of course, a risk factor for heart disease, and one study suggests that people eating the highest amount of phytosterols had a 2.8 percent reduced risk of cardiovascular disease versus those eating the lowest amount.
4. Provide a Healthy Source of Fat
Hemp seeds are a rich source of fat, most of it coming from heart-healthy polyunsaturated fats, such as omega-3 fatty acids. In fact, 70% to 80% of the fatty acids in hemp seed come from those polyunsaturated fats, which help protect against diabetes, obesity and cardiovascular disease, according to research.
5. Can Help Boost Your Fiber and Protein Intake
In 3 tablespoons of hemp seeds, you get about 9 grams of protein and 1 gram fiber. That’s key because most Americans eat too much animal protein and not enough dietary fiber, Micko says.,Yet hemp seeds are a viable alternative to animal-derived protein because they’re a complete protein, meaning that they provide all nine essential amino acids.Plus, given theirfiber content, they can help you get more of this important digestive-friendly and heart-healthy nutrient in your diet.
6. May Help Support Hormonal Health
Hormonal imbalances can cause numerous health issues such as increasing the risk of breast and prostate cancers, both of which are hormone-related. Yet because hemp seeds contain an omega-6 fatty acid called gamma-linolenic acid (GLA), eating more of these foods may help regulate hormonal pathways and reduce the risk of hormone-driven cancers, Andrews says.
Hemp Seeds Nutrition Facts
A 3-tablespoon serving of hemp seeds (30 grams) is loaded with vitamins and minerals as well as protein and healthy fats. Here’s what you’ll find per serving:
Although there are few negatives to adding hemp seeds into your diet, there are some issues you need to be aware of. For starters, if you’re one of the rare individuals who has a hemp seed allergy, avoid hemp seeds, Andrews says. Even individuals with a cannabis allergy should be careful.Some people with a history of inflammatory bowel disease or digestive issues may also need to limit all seeds, not just hemp, in their diet, Micko says.
Of course, because hemp seeds come from a cannabis plant, you might worry about the psychoactive effects of THC. Put those worries to bed. “Hemp seeds cultivated for eating are grown to have negligible levels of THC,” Micko says. “There’s minimal risk of getting stoned,” she says.
Just remember, though, that hemp seeds are calorically dense,so keep portions in check.
Best Ways to Enjoy Hemp Seeds
If hemp seeds are new to you, you might struggle to figure out how to add them to your diet. Here are five easy ways.
As a Topper
Sprinkle hemp seeds over salads, grain bowls or oatmeal to add crunch and a nutty flavor. You can even sprinkle them over pasta as a garnish or mix them into pasta sauce to add texture and flavor.
As a Mix-In
Whether you’re enjoying yogurt or making muffins or energy balls, add hemp seeds for a nutritional boost. Love oatmeal? Consider making thisQuinoa & Chia Oatmeal Mix.
As a Granola Ingredient
Stir hemp seeds into homemade granola. They also make a great addition to granola-like snack bars, like in theseSuper-Seed Snack Bars.
As a Nut Butter Add-In
Next time you make homemade nut or seed butter, add hemp seeds. Or just roll your peanut-butter covered banana in hemp seeds, as in thisPeanut Butter & Hemp Bananarecipe.
As a Soup Thickener
Blending hemp seeds into soups and stews can add creaminess and a nutritional boost. Bonus? “They can also serve as a thickening agent without altering the flavor profile,” Andrews says.
How to Use Other Hemp Food Products
Frequently Asked QuestionsHemp seeds contain protein, fiber and fatty acids that help promote heart health and reduce inflammation in the body, among other things.You bet! As long as you don’t have any intolerances or allergies to seeds, you can eat them on a daily basis, says Micko, who consumes them most days of the week. She makes a homemade power seed mix with equal parts chia, hemp and flaxseed for smoothies, yogurt and oatmeal.Although it’s rare, some individuals may be allergic to hemp seeds and should avoid them. You might also be at higher risk of developing an allergic reaction if you’re allergic to cannabis or sesame seeds, Andrews says.
Frequently Asked Questions
Hemp seeds contain protein, fiber and fatty acids that help promote heart health and reduce inflammation in the body, among other things.
You bet! As long as you don’t have any intolerances or allergies to seeds, you can eat them on a daily basis, says Micko, who consumes them most days of the week. She makes a homemade power seed mix with equal parts chia, hemp and flaxseed for smoothies, yogurt and oatmeal.
Although it’s rare, some individuals may be allergic to hemp seeds and should avoid them. You might also be at higher risk of developing an allergic reaction if you’re allergic to cannabis or sesame seeds, Andrews says.
The Bottom Line
Hemp seeds are proof that a little goes a long way, as the nutritional benefits they offer add up quickly with just a small amount. Unless you have an allergy to hemp seeds or another health issue that would prohibit you from consuming them, consider this the green light to make hemp seeds part of your regular, if not daily, diet.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Vitorovic J, Jokovic N, Radulovic N, et al.Antioxidant Activity of Hemp (Cannabis sativaL.) Seed Oil inDrosophila melanogasterLarvae under Non-Stress and H2O2-Induced Oxidative Stress Conditions.Antioxidants.2021; 10(6). doi:10.3390/antiox10060830Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019; 25(12). doi:10.1038/s41591-019-0675-0Callaway J.Hempseed as a nutritional resource: An overview.Euphytica. 2004.doi:10.1007/s10681-004-4811-6Oguntala J, et al. Abstract P521:Association Between Dietary Phytosterols an Risk of Cardiovascular Disease Mortality in US Adults: Findings From the Third National Health and Nutrition Examination Survey (NHANES III), 1988-1994.Circulation. Vol. 147, Feb 2023.https://doi.org/10.1161/circ.147.suppl_1.P521Montero L, Ballesteros-Vivas D, Gonzalez-Barrios A, Sanchez-Camargo, A.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context. Front Nutr. 2023: Jan 11:9. doi:10.3389/fnut.2022.1039180U.S. Department of Agriculture.Seeds, hemp seed, hulled.USDA.Dietary Guidelines for Americans 2020-2025.El-Sohaimy S, Androsova N, Toshev A, Enshasy H.Nutritional Quality, Chemical, and Functional Characteristics of Hemp (Cannabis sativa ssp. Sativa) Protein Isolate.Plants. 2022; 11(21). doi:10.3390/plants11212825Alonso-Esteban J, Gonzalez-Fernandez M, Fabrikov D, Torija-Isasa E, Sanchez-Mata M, Guil-Guerrero J.Hemp (Cannabis sativaL.) Varieties: Fatty Acid Profiles and Upgrading of γ-Linolenic Acid–Containing Hemp Seed Oils.Euro J Lipid Sci Technol.2020. doi:10.1002/ejlt.201900445Alkhammash S, Tsui H, Thomson D.Cannabis and hemp seed allergy.J Allergy Clin Immunol.2019. doi: https://doi.org/10.1016/j.jaip.2019.02.045U.S. Food & Drug Administration.FDA Responds to Three GRAS Notices for Hemp Seed-Derived Ingredients for Use in Human Food.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Vitorovic J, Jokovic N, Radulovic N, et al.Antioxidant Activity of Hemp (Cannabis sativaL.) Seed Oil inDrosophila melanogasterLarvae under Non-Stress and H2O2-Induced Oxidative Stress Conditions.Antioxidants.2021; 10(6). doi:10.3390/antiox10060830Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019; 25(12). doi:10.1038/s41591-019-0675-0Callaway J.Hempseed as a nutritional resource: An overview.Euphytica. 2004.doi:10.1007/s10681-004-4811-6Oguntala J, et al. Abstract P521:Association Between Dietary Phytosterols an Risk of Cardiovascular Disease Mortality in US Adults: Findings From the Third National Health and Nutrition Examination Survey (NHANES III), 1988-1994.Circulation. Vol. 147, Feb 2023.https://doi.org/10.1161/circ.147.suppl_1.P521Montero L, Ballesteros-Vivas D, Gonzalez-Barrios A, Sanchez-Camargo, A.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context. Front Nutr. 2023: Jan 11:9. doi:10.3389/fnut.2022.1039180U.S. Department of Agriculture.Seeds, hemp seed, hulled.USDA.Dietary Guidelines for Americans 2020-2025.El-Sohaimy S, Androsova N, Toshev A, Enshasy H.Nutritional Quality, Chemical, and Functional Characteristics of Hemp (Cannabis sativa ssp. Sativa) Protein Isolate.Plants. 2022; 11(21). doi:10.3390/plants11212825Alonso-Esteban J, Gonzalez-Fernandez M, Fabrikov D, Torija-Isasa E, Sanchez-Mata M, Guil-Guerrero J.Hemp (Cannabis sativaL.) Varieties: Fatty Acid Profiles and Upgrading of γ-Linolenic Acid–Containing Hemp Seed Oils.Euro J Lipid Sci Technol.2020. doi:10.1002/ejlt.201900445Alkhammash S, Tsui H, Thomson D.Cannabis and hemp seed allergy.J Allergy Clin Immunol.2019. doi: https://doi.org/10.1016/j.jaip.2019.02.045U.S. Food & Drug Administration.FDA Responds to Three GRAS Notices for Hemp Seed-Derived Ingredients for Use in Human Food.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Vitorovic J, Jokovic N, Radulovic N, et al.Antioxidant Activity of Hemp (Cannabis sativaL.) Seed Oil inDrosophila melanogasterLarvae under Non-Stress and H2O2-Induced Oxidative Stress Conditions.Antioxidants.2021; 10(6). doi:10.3390/antiox10060830Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019; 25(12). doi:10.1038/s41591-019-0675-0Callaway J.Hempseed as a nutritional resource: An overview.Euphytica. 2004.doi:10.1007/s10681-004-4811-6Oguntala J, et al. Abstract P521:Association Between Dietary Phytosterols an Risk of Cardiovascular Disease Mortality in US Adults: Findings From the Third National Health and Nutrition Examination Survey (NHANES III), 1988-1994.Circulation. Vol. 147, Feb 2023.https://doi.org/10.1161/circ.147.suppl_1.P521Montero L, Ballesteros-Vivas D, Gonzalez-Barrios A, Sanchez-Camargo, A.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context. Front Nutr. 2023: Jan 11:9. doi:10.3389/fnut.2022.1039180U.S. Department of Agriculture.Seeds, hemp seed, hulled.USDA.Dietary Guidelines for Americans 2020-2025.El-Sohaimy S, Androsova N, Toshev A, Enshasy H.Nutritional Quality, Chemical, and Functional Characteristics of Hemp (Cannabis sativa ssp. Sativa) Protein Isolate.Plants. 2022; 11(21). doi:10.3390/plants11212825Alonso-Esteban J, Gonzalez-Fernandez M, Fabrikov D, Torija-Isasa E, Sanchez-Mata M, Guil-Guerrero J.Hemp (Cannabis sativaL.) Varieties: Fatty Acid Profiles and Upgrading of γ-Linolenic Acid–Containing Hemp Seed Oils.Euro J Lipid Sci Technol.2020. doi:10.1002/ejlt.201900445Alkhammash S, Tsui H, Thomson D.Cannabis and hemp seed allergy.J Allergy Clin Immunol.2019. doi: https://doi.org/10.1016/j.jaip.2019.02.045U.S. Food & Drug Administration.FDA Responds to Three GRAS Notices for Hemp Seed-Derived Ingredients for Use in Human Food.
Vitorovic J, Jokovic N, Radulovic N, et al.Antioxidant Activity of Hemp (Cannabis sativaL.) Seed Oil inDrosophila melanogasterLarvae under Non-Stress and H2O2-Induced Oxidative Stress Conditions.Antioxidants.2021; 10(6). doi:10.3390/antiox10060830
Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019; 25(12). doi:10.1038/s41591-019-0675-0
Callaway J.Hempseed as a nutritional resource: An overview.Euphytica. 2004.doi:10.1007/s10681-004-4811-6
Oguntala J, et al. Abstract P521:Association Between Dietary Phytosterols an Risk of Cardiovascular Disease Mortality in US Adults: Findings From the Third National Health and Nutrition Examination Survey (NHANES III), 1988-1994.Circulation. Vol. 147, Feb 2023.https://doi.org/10.1161/circ.147.suppl_1.P521
Montero L, Ballesteros-Vivas D, Gonzalez-Barrios A, Sanchez-Camargo, A.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context. Front Nutr. 2023: Jan 11:9. doi:10.3389/fnut.2022.1039180
U.S. Department of Agriculture.Seeds, hemp seed, hulled.
USDA.Dietary Guidelines for Americans 2020-2025.
El-Sohaimy S, Androsova N, Toshev A, Enshasy H.Nutritional Quality, Chemical, and Functional Characteristics of Hemp (Cannabis sativa ssp. Sativa) Protein Isolate.Plants. 2022; 11(21). doi:10.3390/plants11212825
Alonso-Esteban J, Gonzalez-Fernandez M, Fabrikov D, Torija-Isasa E, Sanchez-Mata M, Guil-Guerrero J.Hemp (Cannabis sativaL.) Varieties: Fatty Acid Profiles and Upgrading of γ-Linolenic Acid–Containing Hemp Seed Oils.Euro J Lipid Sci Technol.2020. doi:10.1002/ejlt.201900445
Alkhammash S, Tsui H, Thomson D.Cannabis and hemp seed allergy.J Allergy Clin Immunol.2019. doi: https://doi.org/10.1016/j.jaip.2019.02.045
U.S. Food & Drug Administration.FDA Responds to Three GRAS Notices for Hemp Seed-Derived Ingredients for Use in Human Food.
