Benefits of hemp seeds you should know, according to a nutritionist

You are probably familiar with sunflower seeds, chia seeds, and even pumpkin seeds. But hemp plants also produce edible seeds that can be used in a variety of ways – and the seeds happen to be powerhouses. Here’s the scoop on the benefits of hemp seeds, as well as ways to incorporate the seeds into meals and snacks.

Hemp seed nutrition

Hemp seeds are loaded with nutrients. A 3 tablespoon serving provides 166 calories with almost 10 grams of protein, 14 grams of anti-inflammatory fat, and just 2.5 grams of carbohydrates with 1 gram of fiber. Hemp seeds are also packed with key vitamins and minerals, including 100% Daily Value (DV) for manganese, a nutrient needed to maintain strong bones and produce collagen for healthy skin and joints.

With this serving of hemp seeds, you’ll also be absorbing 25% of the DV for zinc, which supports immune function, and 10-25% of the recommended intake for key B vitamins that support energy. Hemp seeds are also rich in a variety of antioxidants and protective bioactive compounds, according to a 2020 review published in the journal Nutrients.

Hemp seeds are also high in magnesium, a mineral that promotes learning, memory, mood, and healthy sleep. For example, Whole Foods 365 Organic Hulled Hemp Seeds provide 45% of the daily magnesium requirement in a 3 tbsp serving. This magnesium content could be good news for athletes, who have shown improved strength, oxygen uptake, energy production and electrolyte balance with higher magnesium intake.

Ways to eat hemp seeds

Hemp seeds, which can also be labeled as “hemp hearts” (aka, shelled hemp seeds), have a subtle nutty flavor and crunchy texture. They can be eaten as is or incorporated into a variety of dishes. For breakfast, mix them into smoothies or sprinkle them on cereals, oatmeal, oatmeal, acai bowls, yogurt, fresh fruit or avocado. Add hemp seeds to homemade energy balls, salads, hummus, cooked veggies, falafels and coleslaw, or enjoy them as a garnish on almost anything from soup to stir-fries. Hemp seeds can also be incorporated into pancakes, as well as baked goods like bread, cookies, and muffins.

Can Hemp Seeds Get You High?

In case you were wondering, no, hemp seeds will not make you stoned. While edible hemp seeds come from the same species as cannabis, marijuana, the seeds contain only traces of tetrahydrocannabinol (aka THC), the main psychoactive ingredient in cannabis, according to the United States Food and Drug Administration. .

Other ways to consume hemp

Besides the seeds, hemp can be consumed in the form of oil, milk, and protein powder, each with its own unique offer of nutritional benefits.

Use cold-pressed hemp seed oil in chilled dishes, including smoothies, dressings, pesto, and cold pickled vegetable sides. Like hemp seeds, the oil offers beneficial anti-inflammatory fats

Use hemp milk like any other plant-based milk: in coffee, smoothies, cereals or oats overnight or to make mixed sauces and soups. Like hemp seeds, milk provides a solid amount of your DV for magnesium. For example, Pacific Foods unsweetened hemp milk provides 15% of the DV for magnesium, along with 3 grams of protein, in a 1-cup serving.

Use hemp protein – which provides hemp protein, concentrated into a ground powder – in smoothies, pancakes, oatmeal, oatmeal, energy balls, baked goods, chia pudding and even tasty mixed soups. Like hemp seeds, hemp protein contains key nutrients including manganese, magnesium, zinc, and potassium. For example, 365 Everyday Value Organic Unflavored Hemp Protein can provide 15 grams of protein and over a quarter of the daily fiber goal in a 4 tbsp or quarter cup serving.

What does the research say?

Human studies that link the consumption of hemp-based foods to specific health outcomes are lacking. This remains true with regard to hemp seeds in particular, with the researchers saying that there is “a need to deepen and expand research and knowledge” on the benefits of hemp seeds and their potential use as a hemp seed. functional food.

Still, it’s known that hemp seeds – along with other hemp-based foods – are high in nutrients and antioxidants and can be enjoyed in different ways. Anti-inflammatory fats, high-quality vegetable proteins, and the wide range of minerals and vitamins found in hemp-based foods make them nutritious choices with probable health benefits. They also offer a simple way to increase your intake of plant-based foods. So where can you find these foods, especially hemp seeds? You’ll see them in mainstream supermarkets, with a wider range in health food stores and online. Get creative in the kitchen and experiment with different ways to incorporate them into sweet and savory dishes.

Cynthia Sass, MPH, RD, is Healtheditor-in-chief of nutrition, a New York Times Best-selling author and performance nutritionist in private practice who has been a consultant for five professional sports teams.

This story first appeared on www.health.com

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