Hemp seeds are tiny seeds with a lot of nutrients for healthy benefits. Therefore, they are a nutritional powerhouse. Without any doubt, hemp seeds are a plus to your diet. These little, brown seeds are from hemp plants.
Hemp seeds are nowadays available online. Thus, you can order hemp seeds from the breeder of your choice for growing or adding to your meals.
Nutritional benefits of hemp seeds
Hemp seeds (hemp hearts) are rich in nutritious compounds such as:
Hemp hearts contain nearly as much protein as those in soybeans. Thirty grams of hemp seeds (about three tablespoons) contain 9.6 grams of protein. It means that hemp seeds are a complete supply of protein since they provide the nine essential amino acids.
Usually, a person’s body cannot make nine of the amino acids; thus, you absorb them through your diet. Hemp seeds are a valuable addition to your vegan diet because few plant-based foods provide all the amino acids.
Hemp seeds are a source of essential fatty acids like ALA (alpha-linolenic acid). ALA is an omega-3 fatty acid. Your body absorbs essential fatty acids from the diet because it cannot produce them. A study shows that there is an increase in omega-3 levels after incorporating hemp seeds and hemp oil into a diet.
The outer hull of hemp seeds contains fiber. Therefore, it is prudent to buy hemp seeds with their hulls. Even without hemp seed shells, the seeds are a good supply of fiber. Three tablespoons contain about 1.2 grams of fiber. According to Quora, dietary fiber helps relieve constipation, improve bowel health, control sugar level, aid in weight loss, and reduce the risk of specific cancers.
Vitamins and minerals
Hemp seeds also contain an impressive assortment of minerals and vitamins.
Health benefits of hemp seeds
Besides the nutritional benefits, hemp seeds also provide many positive health effects. They are:
- Reduce inflammation – hemp seeds contain omega-3 fatty acid. Therefore, it leads to the healthful omega-3 and omega-6 ratio to help suppress inflammation. Also, hemp seeds contain GLA linolenic acid, a polyunsaturated fatty acid. It offers anti-inflammatory effects. Certain studies show that GLA may act as a powerful anti-inflammatory.
- Improve skin problems – many skin conditions are due to mild or chronic inflammation. Therefore, hemp seeds have anti-inflammatory compounds that can help. A deficiency in omega-3 fatty acids may cause acne. Thus, the omega-3 content in the hemp seeds can help control and reduce symptoms of acne. A review shows that increasing omega-3 fatty acid intake may improve symptoms of acne.
- Relieve rheumatoid arthritis – research shows that hemp seed oil might contain anti-rheumatic effects.
Seven ways of eating hemp seeds for breakfast
You can eat hemp seeds for lunch and dinner. However, this post discusses different and exciting ways that you can eat hemp seeds for your breakfast:
1. Strawberry banana overnight oats
- 1 cup of rolled oats
- 1 cup of non-dairy milk
- One tablespoon of Chia seeds
- One tablespoon of hemp hearts
- One teaspoon of raw honey or 100% maple syrup
- Fresh strawberries and bananas
Add rolled oats, non-dairy milk, Chia seeds, honey, and hemp hearts in a medium-sized bowl and stir together. Divide into mini jars, close the lids and store in the refrigerator. Top up with fresh fruits in the morning and enjoy your breakfast. Watch its tutorial here.
2. Sunshine smoothie
- One peeled banana
- 1 cup of orange juice
- A half teaspoon vanilla
- One tablespoon of hemp powder powder
- ¼ cup of hulled hemp seeds
- 6-8 ice cubes
- One ripe mango (skin and pit it)
Place all the contents in a blender and blend them until smooth. Pour into a tall glass and enjoy.
3. Vanilla, honey, and hemp granola
- One pinch of salt
- ½ tablespoon vanilla extract
- 2 cups of whole rolled oats
- ¼ cup of hemp seeds
- ½ cup of slivered almonds
- Two tablespoons of coconut oil
- Three tablespoons of raw honey or real maple syrup
Preheat your oven to 300 degrees. Combine hemp seeds, salt, almonds, and oats in a medium-sized bowl and stir together. Mix vanilla extract, honey, and coconut oil in a small bowl. Pour the wet ingredients over the dry ingredients and mix.
Spread onto your baking sheet and cook for 10 minutes. Stir them and cook again for another ten minutes. Remove and let it cool completely. Transfer, and store in an air-tight container and you can use up to two weeks.
4. Hemp milk
- 1/3 cup hemp seeds
- ¼ teaspoon vanilla bean
- Pinch of salt
- Five cups filtered water
- ¼ teaspoon cinnamon
Blend all the ingredients in a blender for two minutes. Drink as it is or you can opt to keep it cold (refrigerate in an air-tight bottle for a maximum of five days).
5. Protein shake for children
- 4 cups spinach
- ¼ cup hemp protein powder
- One frozen banana
- 2 cups of fresh/frozen pineapple
- 100 mg of powdered vitamin C
- Two tablespoons liquid vanilla
- 2 cups of pure fruit juice (alternatively, take 1 cup water and 1 cup juice)
Add vanilla, spinach, and liquid in a blender and blend until smooth. Add vitamin C and protein powder in the blender. Add slowly other ingredients and then, blend until smooth.
6. Hemps seeds and toast
Instead of adding butter, you can opt to add hemp seeds or hemp seed butter to your toast. Make your toast as usual; top it with your favorite spread such as tomato, avocado, feta, cottage cheese, or mashed chickpeas. Finish your preparation by sprinkling hemp seeds.
7. Make butter using hemp seeds
- Hulled hemp seeds
- A sweetener of your choice
- Refined oil
Blend the salt and hemp seeds. Add the oil little by little in the sweetener to taste until you reach the level you want. Your hemp butter is ready, put it on a bagel, bread, or toast.
Eating breakfast having hemp seeds and oils keeps you full until lunch. As well, hemp seeds provide easily digestible protein that fills you up and helps you remain full even past lunch hour. Add hemp seeds to your breakfast for the best meal and enjoy all the health benefits that come with them.
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