What's the Hype about Hemp?

Why hemp seeds are the new superfood everyone is raving about. ​​
-By Tamra Sterling

Image by Ulrike Leone from Pixabay

​Every time I walk through the grocery store I find myself cluelessly staring at the superfood section thinking, “which of these berries or seeds is going to improve my life next?”. Okay, that may be a bit of an over exaggeration, however it seems like “superfoods” are all anyone really talks about anymore.  One of the newest superfoods that I have seen popping up in grocery stores are hemp seeds (also commonly known as Hemp Hearts). Hemp seeds are small, about the size of a pinhead. They have a subtle nutty flavor, and very creamy texture, similar to the texture of a cashew. 
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​​Coming just from the name we can decipher that hemp seeds are somehow closely related to marijuana. Hemp seeds are the by product that comes from the plant Cannabis Sativa L., which is the non-psychoactive cousin to the classic marijuana plant (Grotenherman, 2008***)​). This means that eating those seeds will have no adverse side effects, (except for the positive ones that its nutrients have on your body). 

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Image by TinaKru from Pixabay

What nutrient properties do they have?
Protein:  
Let’s talk protein. Nearly 25% of each little seed is made up of protein. (Callaway, 2004). There are nine types of amino acids that our bodies are not able to synthesize by themselves, meaning we must get them from our food. Most commonly these proteins are found in foods such as meat, dairy, and poultry. However, hemp seeds actually carry all nine essential amino acids that our bodies need, making it a great source of protein for people who avoid meat or animal products in their daily diets. The amount of protein that hemp seeds store is also much greater than their flax seed and chia seed superfood competitors. 100 grams of hemp seeds yield over 30g of protein, whereas flax seeds yield only 18g of protein, and chia seeds yield only 17g of protein (“FoodData”, n.d.). So not only are hemp seeds a one stop shop when it comes to protein, but you don’t have to eat as many of them to get what you need. 

Fats: 
Hemp seeds are about 30% fat, and are packed with polyunsaturated fatty acids (which is a good kind of heart healthy fat). They are also naturally perfectly proportioned with a 3:1 ratio of Omega-6 and Omega-3 fatty acids. (“Hemp Seeds”, n.d.). Omega-3 and Omega-6 are essential fatty acids, that, when eaten in the appropriate ratio have been known to reduce the risk of heart disease (Jenkins, 2008). 

Fiber / Vitamins / Minerals:     
Hemp seeds are home to both soluble and insoluble fibers. They contain around 5% soluble fiber, and 15% insoluble fiber (Callaway, 2008). Soluble fibers are water soluble, and help to protect the GI tract. Soluble fibers can also help lower a person's cholesterol levels. Insoluble fibers are not digested or broken down by our bodies, which allows food to move smoothly throughout our digestive tract. 
Hemp seeds also contain a good amount of iron, potassium, and vitamin E. Iron is found in our blood, and plays a major role in getting oxygen to our heart. Potassium helps regulate and control our bodies fluid, and nerve sensors (Jenkins, 2008). Vitamin E is known as a protector of our cells from free radicals, and also supports our immune systems basic functions (NIH, 2019). ​

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How/ Where to use and enjoy? 
Because of their small size, nutty flavor, and creamy texture hemp seeds can be used in virtually every meal of your day. Add it between a peanut butter and jelly sandwich for an extra punch of protein… Or, add it on top of your breakfast yogurt bowl along side your granola and honey. Salads, smoothies, homemade pesto, if you eat it, you can probably add some hemp seeds into it.  ​

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Resources***:
Callaway, J. C. (2004, January). Hempseed as a nutritional resource: An overview. Retrieved from https://link.springer.com/article/10.1007/s10681-004-4811-6.

FoodData Central Search Results: Hemp Seeds. (n.d.). Retrieved from  https://fdc.nal.usda.gov/fdc-app.html#/food-details/580059/nutrients.

Grotenhermen, F., & Russo, E. (2008). Cannabis and cannabinoids: pharmacology, toxicology,  and therapeutic potential. London: Routledge.

Hemp Seeds: Benefits, Nutrition, Side Effects, and Facts. (n.d.). Retrieved from  http://www.seedguides.info/hemp-seeds/.

Jenkins, D. J., & Josse, A. R. (2008, January 15). Fish oil and omega-3 fatty acids. Retrieved  From https://search.proquest.com/openview/cc347cc8bfed333a9032405c8b0326dc/1?pq-origsi e=gscholar&cbl=41339.

NIH, O. of D. S. (2019, July 12). Vitamin E . Retrieved from https://ods.od.nih.gov/factsheets/VitaminE-Consumer/. 
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