Hemp as Food: Hemp Seed Nutrition, Benefits and Everyday Uses

Hemp seeds are one of the most nutritious plant foods you can buy: a complete protein with all nine essential amino acids, a healthy balance of omega-6 and omega-3 fats, plenty of fiber and a solid dose of vitamin E and minerals. They don't get you high, and you can eat them raw, toasted, ground into flour or pressed into oil. Hemp seed is one of the most complete protein sources in the plant kingdom. It contains the full set of amino acids, the building blocks of protein, including the nine essential ones your body can't make on its own. Protein is what your body uses to build neurotransmitters, the chemical messengers your brain relies on to send signals around the body and keep everything running. No wonder people looking for a clean protein source call hemp a superfood.

What makes hemp seeds so good for you?

Hemp seeds carry omega-6 and omega-3 fatty acids at roughly a 3:1 ratio, which is right in the range nutritionists like to see, and few seeds in the plant world come this well balanced. That fatty acid profile is a big part of why hemp gets so much love from the health crowd. Hemp is also a good source of GLA (gamma-linolenic acid). Some people report it helps with skin conditions, PMS and menopause symptoms, and some studies point to a possible role in heart health, arthritis and inflammation, though the research is still early. Like most plant foods, hemp seeds are rich in both soluble and insoluble fiber. Fiber keeps your digestion moving and helps you feel full, which can take the edge off mindless or stress snacking. Hemp seeds are packed with vitamin E, an antioxidant, in the form of tocopherols, which researchers have looked at in connection with Alzheimer's and atherosclerosis. They also contain phytol, another antioxidant compound that's being studied for its anti-inflammatory and potential anticancer properties. The good news: this superfood is easy to work into your everyday meals.

How do you eat hemp seeds?

Here are a few easy ways to get hemp seeds into your diet:

1. Raw: You can eat hemp seeds straight out of the bag. They're small, soft and pleasantly nutty. Sprinkle them over salads, yogurt or smoothies, or just eat them by the handful as a snack.
2. Toasted: Toast hemp seeds in a dry skillet over medium-low heat for a few minutes to bring out their flavor and crunch. Then use them as a topping for meals or snacks.
3. Ground: Blitz hemp seeds in a food processor or coffee grinder and you've got hemp flour. Use it in bread, cookies, cakes and other baked goods.
4. As oil: Hemp seed oil is pressed from the seeds and works as a healthy kitchen oil for salad dressings, sauces or low-heat cooking. It also shows up in skin and hair care products thanks to its moisturizing properties.
5. Mixed into other foods: Stir hemp seeds into cereal, yogurt, fruit, nuts or smoothies for extra flavor and texture.

Hemp seed nutrition: the main benefits

Hemp seeds earn the superfood label thanks to their nutritional profile. Here's what they bring to the table:

1. Protein: Hemp seeds are an excellent source of high-quality protein. They contain every essential amino acid your body needs, which makes them a complete protein. That's especially handy for vegetarians, vegans or anyone trying to eat more plant protein.
2. Healthy fats: Hemp seeds are rich in healthy fats, including the essential fatty acids omega-3 and omega-6, in a ratio that suits the human body well. These fats matter for heart, brain and nervous system health, and they have anti-inflammatory properties.
3. Fiber: Hemp seeds are a good source of dietary fiber, which supports digestion and gut health. Fiber can also help keep blood sugar steady and keep you feeling full.
4. Vitamins and minerals: Hemp seeds are rich in vitamin E, magnesium, phosphorus, potassium, iron and zinc. Your body needs these nutrients to run at its best, from your immune system to your bones, muscles and skin.
5. Antioxidants: Hemp seeds contain antioxidants like vitamin E that help protect your cells from free radicals, unstable molecules that can damage cells and contribute to aging and chronic disease.
6. Low glycemic index: Hemp seeds have a low glycemic index, meaning they barely move your blood sugar. That makes them a good fit for people keeping an eye on blood sugar, like diabetics or anyone on a low-carb diet.

Beyond food: other uses of hemp 

1. Textiles: Hemp has been used for centuries to make clothing, rope, canvas and paper. Its fibers are tough and durable, which makes them ideal for textiles.
2. Food: Hemp seeds are edible and can be eaten raw, toasted, ground or as hemp seed oil. They're loaded with protein, healthy fats, fiber and other nutrients, which is why they're considered a superfood.
3. Cosmetics and personal care: Hemp seed oil goes into creams, lotions, lip balms and shampoos thanks to its moisturizing and antioxidant properties.
4. Construction: Hemp fibers are used to make sustainable building materials like hemp fiberboard, hempcrete blocks and hemp insulation. These materials are eco-friendly, resistant to fire and mold, and have a low environmental impact.
5. Paper: Hemp has a long history in papermaking because its fibers are long and strong, which makes for high-quality paper. On top of that, hemp needs less water and fewer chemicals than many other crops used to make paper.
6. Bioplastics: Hemp is used to make bioplastics, a more sustainable alternative to conventional petroleum-based plastics. Hemp bioplastics are biodegradable, renewable and easier on the planet.
7. Fuel: Hemp can be turned into bioenergy, including biogas, liquid biofuels and heating pellets. Growing it is also carbon-friendly, since the plant pulls carbon dioxide out of the air as it grows.
8. Pet and animal products: Hemp shows up in pet food, supplements and animal care products. Hemp seed oil is also used as a nutritional supplement for animals.