Hemp seeds - A Complete Nutritional Guide
If you’re looking for easy ways to promote your health, hemp seeds can make an excellent inclusion to a well-balanced diet. Hemp Seeds are, very pretty much, as the name suggests are the seeds of the hemp plant, Cannabis Sativa L (scientific name).
Hemp is cultivated for making a huge range of products that includes many things such as foods, products of health, fabric, rope, natural remedies, and much more. Each part of the hemp plant is used to make different products. The seeds of hemp are edible and are considered as highly nutritious with a high agglomeration of soluble and insoluble fiber, omega-3 and omega-6 fatty acids for patients of heart and skin health. This plant is still best known for its psychoactive uses (in a form often called “marijuana”) or for CBD, the favored nutritional supplement. However, hemp is an astounding multi-purpose plant.
Hemp has no THC (tetrahydrocannabinol), which is an active substance in Marijuana that makes you feel high (and later, hungry). Hemp seeds don’t give you the munchies they squelch your hunger, because of its nutritional profile in fiber, fat, and protein.
Two tablespoons of hemp seed can serve up to 90 calories and six grams of fat. And it also depends on what you are eating. That two-tablespoon serving size offers two grams of fiber, five grams of protein, 300 mg of potassium, 15 percent of your vitamins required and 25 percent of your daily iron needs. To find any other than this it’s hard to get nutrients in excess.
Keep reading to learn the truth about some common misconceptions about devouring hemp and to learn the health and nutritional benefits of hemp seeds.
Nutritional and Health benefits of hemp seeds
Now that you have known the truth of consuming hemp products, you might be wondering what profits this food can provide? The seeds of the hemp plant are very nutritious – so much so that they are time and again considered a superfood. Here is an encapsulation of the nutritional and health benefits of these seeds:
A single serving of hemp seeds, about two full tablespoons, provides 10 grams of protein and 10 grams of omegas. These seeds are a complete source of protein as they provide all nine essential amino acids.The body cannot produce nine of these acids, so a person must absorb them through the diet as they are the building blocks for all proteins.Comparatively few plant-based foods are complete sources of protein, making hemp seeds a valuable addition to a vegetarian or vegan diet.
· Unsaturated fats
The health benefits of polyunsaturated fats, especially omega-3 fatty acids, are becoming increasingly eminent.
Hemp seeds are a great supply of essential fatty acids, such as alpha-linolenic acid (ALA), which is an omega-3. They are essential for long-term health.
The ratio of omega-3s to omega-6s is important as well. In normal, people tend to eat too many omega-6s and too few omega-3s, but adding hemp seeds to the diet may help to promote a balance.
According to results of a 2015 animal study, incorporating hemp seeds and hemp seed oil to hens’ diet led to eggs with increased levels of omega-3s in the yolks and a more healthful omega-3 to omega-6 ratio.
Much of the fiber in a hemp seed lies in its outer shell so always try to purchase hemp seeds with the shells intact.
However, even without the shells, hemp seeds are a good source of fiber, with three tablespoons containing approximately 1.2 g of fiber.
· Minerals and vitamins
Hemp seeds contain an impressive cluster of vitaminsand minerals and are especially rich in:
Ø Vitamin E
They are also a good source of zinc, iron, and B vitamins, including:
Ø Vitamin B-6
· Reduced risk of heart disease
Cardiovascular disease is the number-1 killer all over the world but ingesting these little seeds could reduce that risk. These seeds are particularly rich in the amino acid Arginine which plays a vital role in the body’s production of Nitric oxide. It causes the blood vessels to dilate and relax which further conciliate blood pressure and reduces your risk of heart disease.
· A boom for healthy weight loss
Due to the high content of dietary fats and fiber, these seeds may help to feel full for a longer time, repressing your appetite thus supporting weight loss goals. However, due to their fat content, these seeds are high in calories so should be consumed with due diligence.
· Improves digestion
Besides their protein and fat content, the seeds of the hemp plant are also rich in dietary fiber – both soluble and insoluble. Soluble fiber from these seeds can add bulk to the stools, thus aiding in keeping the digestion regular. The mixture of soluble and insoluble fiber also aids the growth of good bacteria in the gut which assists healthy digestion as well as a strong immune system.
· Boosts Hair, Skin, And Nail health
Hemp seeds are filled with 30 percent fat and they are particularly rich in alpha-Linolenic acid (omega-3) and Linoleic acid (omega-6). These oils are often used in cosmetics because they can penetrate through layers of skin to promote cell growth. Consuming these seeds can help to repair and moisturize dry and damaged skin – they also support healthy hair and nails.
Filled with essential fatty acids, protein, fiber, and other important nutrients, seeds from the hemp plant are a powerhouse of healthy nutrition.
How are they used?
Eat them raw just like regular seeds (like sunflower or chia seeds), crush or ground them into a fine meal, or press to make oil.
In addition to it, hemp seeds have a nutty flavor profile that allows the creation of many delicious snacks and dishes. There are various recipes of hemp seeds that will get you through an entire day without having to comprise on your protein.
Hemp seeds are among the healthiest foods that we can eat! Learn in this video what makes the Hemp seeds so amazing and how you can use them in cinnamon hemp milk recipe.
Ways to eat hemp seeds
Hemp seeds can be eaten in so many ways. It just literally depends on your creativity.
Here are a few common ways to eat them:
· Eating raw as a snack.
· Mixing into the smoothie.
· Sprinkling a pinch on top of cereal, salads, yogurt, or even oatmeal.
· Use hemp hearts instead of breadcrumbs to coat chicken or fish.
· Blending with water to make hemp seed milk.
· Grounding hemp seed to use it as a condiment.
· Toast the hemp seeds and enjoy them like popcorn.
Here is a video of how to make Hemp Milk.
Hemp seeds can be sprinkled on salads, yogurt or oatmeal, or over rice or veggies. You will mostly notice the crunch. Hemp oil can be used in low heat cooking and salad dressings. Hemp milk and protein powder work equally good in cereal and smoothies.
As these seeds are costly and expire quickly seeds are usually sold raw and hulled. Hemp seeds have high oil content, so they oxidize and turn rancid in a very short period. The seeds are supposed to be stored in a dark, airtight container in the refrigerator or freezer. So just buy a small bag of one seed and after finishing switch it up. Each seed has a unique nutritional profile, so enjoy the variety and keep moving by spoon.
To avoid damaging the fatty acids, shelled hemp seeds should not be heated above 180 °Celsius.
Here is another video by Hemp Planet about how to make Hemp Milk and delicious Hemp Ice-cream.
Precautions for Hemp use
Every good thing comes with its side effects and hemp is no exception to this rule. However, the side effects are not that severe and can be avoided with meticulous use.
We all know that ‘excess is bad’. Hemp seed oil is no different. Here are some of the precautions one should take to maximize the benefits of the superfood:
· Hemp seeds are safe when eaten in a moderate amount. As hemp seeds are high in fat, the sudden increase in fat which is caused by eating large amounts of hemp may result in mild diarrhea. People who have a weak digestive system are advised to start with a small amount, such as 1 teaspoon, and slowly work up to the serving size of 2 tablespoons.
· Hemp seeds resist platelet formation and often interact with anticoagulant medication, resulting in an increased risk of bleeding. If prescribed an anticoagulant, talk to a doctor before consuming a large amount of hemp.
Myths about Hemp seeds
Thanks to decades of misinformation and hype, hemp is one of the world’s most misunderstood plants. It takes years of myth-busting and research to correct the false image of all forms of hemp as dangerous, addictive drugs. One myth that has aroused from the smoking hemp seeds is that they will negatively affect your fertility. Some people believe that smoking hemp seeds in particular will lessen a male’s sperm count and damage a woman’s ovaries. What? Well, times are changing, but some myths still persist and will continue to do so for a while – so if you know any who are misinformed, do them a favor by sharing this page.
The next time someone expresses concern about consuming hemp products, address their misconceptions and enlighten them about the health benefits of these tasty seeds. So, incorporate these seeds as a topping for cereal, yogurt, or salad or add into baked goods and reap the nutritional benefits of the many key nutrients they have to offer.
If you make any recipe using hemp seeds, please leave a comment letting us know how it turned out and/or share a photo on social media so we can see your tempting creation. Just use the hashtag #himalayanhempso we don’t miss it.
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