Hemp Hearts Benefits: 7 Science-Backed Health Reasons to Eat Hemp Seeds

Hemp seeds, commonly known as hemp hearts when shelled, are emerging as one of the most nutritious superfoods available today. Despite coming from the Cannabis sativa plant, these tiny seeds contain negligible amounts of THC (less than 0.3%) and won’t produce any psychoactive effects. Instead, they offer an impressive nutritional profile that can support multiple aspects of your health.

If you’re looking to enhance your diet with a nutrient-dense food that delivers complete protein, essential fatty acids, and vital minerals, hemp seeds deserve a place in your pantry. Let’s explore the scientifically-backed benefits of incorporating these powerful seeds into your daily routine.

What Are Hemp Seeds and Hemp Hearts?

Hemp seeds are the small, brown seeds harvested from the hemp plant. When these seeds have their crunchy outer shell removed, the soft inner portion is called hemp hearts. Both forms are highly nutritious, though they differ slightly in their fiber content and texture.

Hemp hearts have a mild, slightly nutty flavor that makes them incredibly versatile in cooking. You can sprinkle them on salads, blend them into smoothies, add them to yogurt, or use them as a topping for virtually any dish. Hemp seed oil, extracted from these seeds, has been used in traditional medicine for thousands of years, particularly in Asian cultures.

1. Exceptional Nutritional Profile with Complete Protein

One of the most impressive hemp hearts benefits is their outstanding nutritional composition. Hemp seeds contain over 30% fat, primarily in the form of beneficial polyunsaturated fatty acids. More remarkably, approximately 25% of their calories come from high-quality, complete protein.

Hemp seeds are one of the rare plant-based sources that provide all nine essential amino acids your body cannot produce on its own. This puts them in the same category as quinoa and makes them superior to many other plant proteins. A serving of just 2-3 tablespoons (30 grams) delivers about 11 grams of protein—comparable to the same weight of beef or lamb.

The protein in hemp seeds is also highly digestible, meaning your body can efficiently absorb and utilize it. This digestibility surpasses that of many grains, nuts, and legumes, making hemp an excellent choice for athletes, vegetarians, vegans, and anyone seeking quality protein sources.

Additionally, hemp seeds are rich in vitamin E, a powerful antioxidant, and essential minerals including magnesium, phosphorus, potassium, iron, zinc, and calcium.

2. Promotes Cardiovascular Health and Reduces Heart Disease Risk

Heart disease remains the leading cause of death globally, making cardiovascular health a top priority for many people. The benefits of hemp hearts for heart health are substantial and backed by scientific research.

Hemp seeds are exceptionally rich in the amino acid arginine, which your body converts into nitric oxide. This important molecule helps blood vessels dilate and relax, leading to lower blood pressure and improved blood flow. Research involving over 13,000 participants found that increased arginine intake was associated with decreased levels of C-reactive protein (CRP), a key marker of inflammation linked to heart disease risk.

The ideal ratio of omega-6 to omega-3 fatty acids in hemp seeds (approximately 3:1) supports healthy inflammatory responses in the body. Hemp seeds also contain gamma-linolenic acid (GLA), an omega-6 fatty acid that has been associated with reduced inflammation and improved heart health.

Animal studies have demonstrated that hemp seeds and hemp seed oil may help reduce blood pressure, decrease the likelihood of blood clot formation, and support heart recovery following cardiac events. While more human research is needed, these findings suggest significant cardiovascular benefits.

3. Supports Healthy, Radiant Skin

The hemp seeds benefits extend to your skin health, thanks to their exceptional fatty acid composition. Your skin requires a proper balance of omega-6 and omega-3 fatty acids to maintain its barrier function and overall health.

Hemp seed oil has shown promise in clinical studies for managing skin conditions like eczema and atopic dermatitis. Research indicates that consuming hemp seed oil can improve blood levels of essential fatty acids, which may help alleviate dry skin, reduce itchiness, and decrease the need for topical skin medications.

The anti-inflammatory properties of GLA found in hemp seeds may also benefit various inflammatory skin conditions. The vitamin E content provides additional antioxidant protection against oxidative stress that can accelerate skin aging.

Whether consumed internally or applied topically as hemp seed oil, these seeds offer a natural approach to maintaining healthy, moisturized skin.

4. May Ease PMS and Menopause Symptoms

Women experiencing premenstrual syndrome (PMS) or menopausal symptoms may find relief through hemp hearts benefits. An estimated 80-90% of women of reproductive age experience physical or emotional PMS symptoms, largely attributed to sensitivity to the hormone prolactin.

The GLA in hemp seeds produces prostaglandin E1, which helps counteract the effects of prolactin. Clinical research has shown that women taking essential fatty acids including GLA experienced significant reductions in PMS symptoms.

Studies on evening primrose oil, another GLA-rich source, demonstrated effectiveness in reducing breast tenderness, depression, irritability, and fluid retention associated with PMS—particularly in women who hadn’t found relief with other approaches.

For menopausal women, the GLA in hemp seeds may help regulate hormonal imbalances and reduce inflammation associated with this life transition. While the exact mechanisms require further research, many women report symptom improvement when incorporating hemp seeds into their diets.

5. Enhances Digestive Health and Regularity

Fiber is crucial for digestive health, and whole hemp seeds provide both soluble and insoluble fiber—approximately 20% and 80%, respectively. This combination supports your digestive system in multiple ways.

Soluble fiber forms a gel-like substance in your digestive tract, serving as food for beneficial gut bacteria. This type of fiber helps moderate blood sugar spikes after meals and supports healthy cholesterol levels.

Insoluble fiber adds bulk to stool and promotes regular bowel movements by helping food move efficiently through your digestive system. This type of fiber has also been linked to a reduced risk of developing diabetes.

Research on animals with diabetes showed that hemp seed consumption led to significant improvements in blood glucose and cholesterol levels, suggesting potential benefits for metabolic health.

It’s important to note that de-hulled hemp hearts contain minimal fiber since the fiber-rich shell has been removed. If you’re specifically seeking the digestive benefits of fiber, choose whole hemp seeds rather than shelled hemp hearts.

6. Provides Powerful Anti-Inflammatory Effects

Chronic inflammation underlies many modern health conditions, from arthritis to metabolic disorders. The benefits of hemp hearts include significant anti-inflammatory properties that may help combat this widespread health concern.

The optimal omega-6 to omega-3 ratio in hemp seeds supports balanced inflammatory responses throughout your body. Unlike many Western diets that contain excessive omega-6 fatty acids, hemp seeds provide these essential fats in proportions that promote health rather than inflammation.

The GLA content deserves special mention for its anti-inflammatory effects. While most omega-6 fatty acids are considered pro-inflammatory, GLA actually works to reduce inflammation through its conversion to anti-inflammatory compounds in the body.

By incorporating hemp seeds into an anti-inflammatory diet, you may experience reduced joint pain, improved recovery from exercise, and better management of inflammatory conditions. However, individuals with specific health concerns should consult with healthcare providers for personalized advice.

7. Supports Brain Function and Mental Clarity

The hemp hearts benefits extend to cognitive health and brain function. The omega-3 fatty acids in hemp seeds, particularly alpha-linolenic acid (ALA), play crucial roles in brain health and development.

Essential fatty acids are vital components of brain cell membranes and are necessary for optimal cognitive function. They support neurotransmitter function, which affects mood, memory, and mental clarity.

The antioxidant properties of vitamin E and other compounds in hemp seeds help protect brain cells from oxidative damage, which accumulates with age and may contribute to cognitive decline.

While hemp seeds shouldn’t be considered a treatment for neurological conditions, maintaining adequate intake of essential fatty acids through foods like hemp seeds supports overall brain health throughout life.

How to Incorporate Hemp Seeds Into Your Diet

Adding hemp seeds to your daily routine is simple and delicious. Here are practical ways to enjoy these nutritious seeds:

• Smoothies: Blend 2-3 tablespoons into your morning smoothie for added protein and creaminess
• Salads: Sprinkle hemp hearts on top of salads for a nutty crunch
• Yogurt or oatmeal: Stir into breakfast bowls along with fruits and other toppings
• Baked goods: Add to muffins, bread, or energy bars for nutritional enhancement
• Pesto or sauces: Use hemp seeds as a base for dairy-free pesto or creamy sauces
• Direct consumption: Eat them by the spoonful as a quick, nutritious snack

Hemp seeds can be consumed raw, toasted, or cooked. Start with 1-2 tablespoons daily and adjust based on your nutritional needs and preferences.

Potential Considerations and Side Effects

While hemp seeds are safe for most people, there are a few considerations to keep in mind:

THC content: Although hemp seeds contain negligible THC (less than 0.3%), individuals with a history of cannabis dependence may want to avoid them or consult with healthcare providers before consuming.

Digestive adjustment: If you’re not accustomed to high-fiber foods, introducing whole hemp seeds gradually can help prevent digestive discomfort.

Allergies: Though rare, some individuals may be allergic to hemp seeds. Discontinue use if you experience allergic symptoms.

Medication interactions: Hemp seeds may interact with blood thinners or other medications. If you’re taking prescription medications, consult your healthcare provider before adding significant amounts of hemp seeds to your diet.

Drug testing: While highly unlikely, consuming very large amounts of hemp products could theoretically lead to trace THC detection in sensitive drug tests.

Hemp Seeds vs. Other Superfoods

How do hemp hearts compare to other popular seeds and superfoods?

Hemp seeds vs. chia seeds: Hemp seeds provide more protein (25% of calories vs. 16%) and have a better omega fatty acid balance for most people. Chia seeds offer more fiber when whole.

Hemp seeds vs. flaxseeds: Hemp seeds are a complete protein source while flaxseeds are not. Flaxseeds contain more omega-3s but must be ground for absorption, whereas hemp seeds are ready to eat.

Hemp seeds vs. pumpkin seeds: Both offer excellent nutrition, but hemp seeds provide more omega-3 fatty acids and a complete amino acid profile.

Each superfood has unique benefits, and incorporating a variety of nutrient-dense seeds into your diet provides the most comprehensive nutritional support.

Frequently Asked Questions About Hemp Seeds

Will hemp seeds make me high? No. Hemp seeds contain only trace amounts of THC (less than 0.3%), far too little to produce any psychoactive effects.

How much hemp seeds should I eat daily? A typical serving is 2-3 tablespoons (30 grams) per day, which provides substantial nutritional benefits without excessive calories.

Do hemp hearts need to be refrigerated? While shelf-stable for short periods, refrigerating hemp hearts extends their freshness by preventing the oils from going rancid. Store them in an airtight container.

Are hemp hearts the same as hemp seeds? Hemp hearts are shelled hemp seeds with the outer hull removed, making them softer and easier to eat but lower in fiber.

Can children eat hemp seeds? Yes, hemp seeds are safe and nutritious for children, providing essential nutrients for growth and development.

The Bottom Line on Hemp Hearts Benefits

The benefits of hemp hearts and hemp seeds are impressive and wide-ranging. From providing complete plant-based protein to supporting heart health, reducing inflammation, improving skin conditions, and aiding digestion, these tiny seeds pack a powerful nutritional punch.

Their exceptional balance of omega-3 and omega-6 fatty acids, along with substantial amounts of minerals, vitamins, and amino acids, make them one of the most nutrient-dense foods available. Whether you’re following a plant-based diet, looking to improve your heart health, seeking relief from inflammatory conditions, or simply wanting to enhance your overall nutrition, hemp seeds offer scientifically-supported benefits.

As with any dietary change, individual results may vary, and those with specific health conditions should consult healthcare providers for personalized guidance. For most people, however, adding hemp seeds to a balanced diet is a simple, delicious way to boost nutritional intake and support overall wellness.

With their mild flavor, versatility in recipes, and remarkable health benefits, hemp seeds truly deserve recognition as a legitimate superfood worth incorporating into your daily routine.

Sources:

• National Institutes of Health – Arginine and Cardiovascular Health Study
• USDA FoodData Central – Hemp Seed Nutritional Information
• World Health Organization – Cardiovascular Disease Facts
• PubMed Central – Gamma-Linolenic Acid and Inflammation
• Frontiers in Nutrition – Hemp Seed Protein Quality
• National Institutes of Health – Essential Fatty Acids and PMS
• PubMed Central – Dietary Fiber and Digestive Health
• Centers for Disease Control and Prevention – Fiber and Health