6 Evidence-Based Health Benefits of

Hemp Seeds

Written by Adda Bjarnadottir, MS, RDN (Ice) on September

11, 2018

We include products we think are useful for our readers. If you buy
through links on this page, we may earn a small commission. Here’s our
process.

Hemp seeds are the seeds of the hemp plant, Cannabis sativa.

They are from the same species as cannabis (marijuana) but a different
variety.

However, they contain only trace amounts of THC, the psychoactive

compound in marijuana.

Hemp seeds are exceptionally nutritious and rich in healthy fats, protein
and various minerals.

Here are 6 health benefits of hemp seeds that are backed up by science.

1. Hemp Seeds Are Incredibly Nutritious

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty
flavor and are often referred to as hemp hearts.

Hemp seeds contain over 30% fat. They are exceptionally rich in two
essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid
(omega-3).

They also contain gamma-linolenic acid, which has been linked to several
health benefits (1).

Hemp seeds are a great protein source, as more than 25% of their total
calories are from high-quality protein.

That is considerably more than similar foods like chia seeds and flaxseeds,

whose calories are 16–18% protein.

Hemp seeds are also a great source of vitamin E and minerals, such as
phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and
zinc (1, 2Trusted Source).

Hemp seeds can be consumed raw, cooked or roasted. Hemp seed oil is
also very healthy and has been used as a food and medicine in China for
at least 3,000 years (1).

SUMMARYHemp seeds are rich in healthy fats and essential fatty acids.
They are also a great protein source and contain high amounts of vitamin
E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and
zinc.

2. Hemp Seeds May Reduce Your Risk of Heart

Disease
Heart disease is the number one cause of death worldwide (3Trusted
Source).

Interestingly, eating hemp seeds may reduce your risk of heart disease.

The seeds contain high amounts of the amino acid arginine, which

produces nitric oxide in your body (4Trusted Source).

Nitric oxide is a gas molecule that makes your blood vessels dilate and
relax, leading to lowered blood pressure and a reduced risk of heart
disease (5Trusted Source).

In a large study in over 13,000 people, increased arginine intake

corresponded with decreased levels of C-reactive protein (CRP), an
inflammation marker. High levels of CRP are linked to heart disease
(6Trusted Source, 7Trusted Source).

The gamma-linolenic acid found in hemp seeds has also been linked to
reduced inflammation, which may decrease your risk of diseases like heart
disease (8Trusted Source, 9Trusted Source).

Additionally, animal studies have shown that hemp seeds or hemp seed
oil may reduce blood pressure, decrease the risk of blood clot formation
and help the heart recover after a heart attack (10Trusted
Source, 11Trusted Source, 12Trusted Source).

SUMMARY

Hemp seeds are a great source of arginine and gamma-linolenic acid,

which have been linked to a reduced risk of heart disease.

3. Hemp Seeds and Oil May Benefit Skin Disorders

Fatty acids may affect immune responses in your body (13Trusted
Source, 14Trusted Source, 15Trusted Source).
Studies suggest that your immune system depends on the balance
of omega-6 and omega-3 fatty acids.

Hemp seeds are a good source of polyunsaturated and essential fatty

acids. They have about a 3:1 ratio of omega-6 to omega-3, which is
considered in the optimal range.

Studies have shown that giving hemp seed oil to people with eczema may
improve blood levels of essential fatty acids.

The oil may also relieve dry skin, improve itchiness and reduce the need
for skin medication (16Trusted Source, 17Trusted Source).

SUMMARY

Hemp seeds are rich in healthy fats. They have a 3:1 ratio of omega-6 to
omega-3, which may benefit skin diseases and provide relief from eczema
and its uncomfortable symptoms.

4. Hemp Seeds Are a Great Source of Plant-Based

Protein
About 25% of calories in hemp seeds come from protein, which is
relatively high.

In fact, by weight, hemp seeds provide similar amounts of protein as beef

and lamb — 30 grams of hemp seeds, or 2–3 tablespoons, provide about
11 grams of protein (1).

They are considered a complete protein source, which means that they
provide all the essential amino acids. Your body cannot produce essential
amino acids and must obtain them from your diet.

Complete protein sources are very rare in the plant kingdom, as plants
often lack the amino acid lysine. Quinoa is another example of a
complete, plant-based protein source.

Hemp seeds contain significant amounts of the amino acids methionine

and cysteine, as well as very high levels of arginine and glutamic acid (18).

The digestibility of hemp protein is also very good — better than protein
from many grains, nuts and legumes (19Trusted Source).
SUMMARY

About 25% of the calories in hemp seeds come from protein. What’s more,
they contain all the essential amino acids, making them a complete
protein source.

5. Hemp Seeds May Reduce Symptoms of PMS and

Menopause
Up to 80% of women of reproductive age may suffer from physical or
emotional symptoms caused by premenstrual syndrome (PMS) (20Trusted
Source).

These symptoms are very likely caused by sensitivity to the hormone

prolactin (21Trusted Source).

Gamma-linolenic acid (GLA), found in hemp seeds, produces

prostaglandin E1, which reduces the effects of prolactin (22Trusted
Source, 23Trusted Source, 24Trusted Source).

In a study in women with PMS, taking 1 gram of essential fatty acids —

including 210 mg of GLA — per day resulted in a significant decrease in
symptoms (22Trusted Source).

Other studies have shown that primrose oil, which is rich in GLA as well,
may be highly effective in reducing symptoms for women who have failed
other PMS therapies.

It decreased breast pain and tenderness, depression, irritability and fluid

retention associated with PMS (25Trusted Source).

Because hemp seeds are high in GLA, several studies have indicated that
they may help reduce symptoms of menopause, too.

The exact process is unknown, but the GLA in hemp seeds may regulate
the hormone imbalances and inflammation associated with menopause
(26Trusted Source, 27Trusted Source, 28Trusted Source).

SUMMARY

Hemp seeds may reduce symptoms associated with PMS and menopause,
thanks to its high levels of gamma-linolenic acid (GLA).
6. Whole Hemp Seeds May Aid Digestion
Fiber is an essential part of your diet and linked to better digestive health
(29Trusted Source).

Whole hemp seeds are a good source of both soluble and insoluble fiber,
containing 20% and 80%, respectively (1).

Soluble fiber forms a gel-like substance in your gut. It’s a valuable source

of nutrients for beneficial digestive bacteria and may also reduce spikes in
blood sugar and regulate cholesterol levels (29Trusted Source, 30Trusted
Source).

Insoluble fiber adds bulk to your stool and may help food and waste pass
through your gut. It has also been linked to a reduced risk of diabetes
(31Trusted Source, 32Trusted Source).

However, de-hulled or shelled hemp seeds — also known as hemp hearts

— contain very little fiber because the fiber-rich shell has been removed.

SUMMARY

Whole hemp seeds contain high amounts of fiber — both soluble and
insoluble — which benefits digestive health. However, de-hulled or shelled
hemp seeds contain very little fiber.

The Bottom Line

Though hemp seeds have only recently become popular in the West,
they’re a staple food in many societies and provide excellent nutritional
value.

They are very rich in healthy fats, high-quality protein and several

minerals.

However, hemp seed shells may contain trace amounts of THC (< 0.3%),
the active compound in marijuana. People who have been dependent on
cannabis may want to avoid hemp seeds in any form.

Overall, hemp seeds are incredibly healthy. They may be one of the
few superfoods worthy of their reputation.

Shop for hemp seeds online.