Hemp plants are native to the Northern Hemisphere. They usually grow in 3-4 months making them the best choice for use in our everyday lives.
The hemp seeds are important in the diet of many people although they have other uses too. The hemp plant was formerly confused with marijuana.
However, this fact is sorted out now. Marijuana contains a high amount of THC which is known for its psychoactive properties whereas hemp plant only contains a trace of THC which is not harmful as the benefits overpower the minute amount of THC in hemp plants.
People consume hemp seeds raw or can be used as hemp milk, hemp oil, hemp powder or in other forms too.
All these forms have extreme nutrition and health benefits. In this article, you will know all about hemp seeds and hemp hearts!
Difference Between Hemp Seeds And Hemp Hearts
Hulled hemp seed is the nutritious raw seed without the shell. There are many names for these seeds such as hemp hearts, hemp nuts, and others.
However, the basic thing remains the same despite the differences in the names. The hulls of hemp nuts are known for different reasons but mainly because they are rich in fiber content.
As said before there are different names, but the fact is that they are different parts of the hemp plant! Hemp hearts are much softer seeds; they have a real nutty flavor, which is similar to that of pine nuts.
Physical Characteristics of Hemp Seeds And Hemp Hearts
They have a nice protein content that is 10 grams per 30 grams which is quite nice. This is far more than that present in chia seeds or flax seeds, and another great thing is that hemp hearts have a low carb amount.
They are also rich in omegas and the GLA too. GLA is an essential component for your body and is important for healthy skin and hair.
It reduces cholesterol, inflammation and is good for the heart. It also keeps hormone levels normal which is a concerning situation these days.
In addition, they are extremely yummy, just sprinkle them on your food items or just toss some in your mouth and get a dose of health anytime you consume them.
Benefits Of Hemp Seeds
Hemp is an amazing plant. It has any benefits in day-to-day life.
a) Commercial Uses
Hemp fibers are one of the longest and most durable fibers from plant sources that make them the best fit for commercial use.
They can grow without any special treatment or herbicides so they are easy to grow and take care of, and have tons of uses in the industrial world other than being a superfood. It is beneficial in textiles, materials for buildings, plastic, fuel, and many more.
People believe that hemp seed is healthier when the hull is removed from it. This fact is true because this practice increases the amount of protein, EFA content and reduces the carb amount.
Therefore, you gain some good quality nutrition when you choose to consume hemp hearts.
b) Nutritional Benefits
The hemp seeds are full of nutrition. Let us look at the nutritional components in detail.
Hemp seeds have good stores of protein. Being one of the best plant sources of protein, they make a good option for people who take vegetarian or vegan diets and have limited protein options to choose from.
2) Unsaturated Fats
Everyone knows that polyunsaturated fats, especially omega 3 fatty acids are good for health.
A fact that is the reason for hemp seeds popularity is that they have a low proportion of saturated fats and have no traces of trans fats, which is another reason why hemp seeds are nutritious and healthy to consume.
Hemp seeds are a good source of fiber. A three-tablespoon serving of hemp seeds gives 1.2g of fiber. That is a treat for sure.
4) Minerals And Vitamins
Hemp seeds contain a wide range of vitamins and minerals. They are vitamin E, magnesium, phosphorous, potassium, iron, zinc, and B vitamins.
c) Health Benefits Of Hemp Seeds
Hemp seeds have extraordinary nutritional benefits; it also is great for health in many ways. Some of these are:
1) Good For The Brain
It was found out during a research that hemp seeds have antioxidant properties as they have CBD content in them.
In addition, the seeds have neuroprotective and ant-inflammatory effects, which make them a good food for the brain.
They can also regulate the immune system and are considered good for health conditions like Parkinson disease, Alzheimer’s, MS, and seizures.
2) Healthy For The Heart
It is medically proven that hemp seeds contain omega 3 fatty acids. These fats are healthy for the heart and can reduce the risk of heart diseases.
These seeds are also rich in amino acids, those specific amino acids are essential for artery and vein dilation and improve the elasticity of blood vessels too.
Keeping the above-discussed health benefits in mind, hemp seeds should be consumed on a regular basis if you want to live a life that is free from heart problems.
3) Reduce Inflammation
As said earlier, hemp seeds are rich in omega 3 and 6 fats. These fatty acids work to reduce inflammation. They also reduce the symptoms of certain chronic diseases like metabolic syndrome, type 2 diabetes, arthritis, heart problems, and liver issues.
4) Improves Skin Conditions
Chronic inflammation sometimes results in Atopic dermatitis (AD) and acne. Hemp seeds being a source of anti-inflammatory properties are helpful for treating such conditions.
In addition, omega 3 reduces acne, so hemp seeds provide both omega 3 and anti-inflammatory properties, which makes hemp seeds amazing food for people fighting with acne and other skin conditions.
5) Treats Rheumatoid Arthritis
This condition is extremely critical. The immune system starts to attack its own tissues, which causes inflammation in the joints. It was found out through research that hemp seed oil has anti-rheumatic effects so it is a good treatment for rheumatoid arthritis.
How To Use Hemp Seeds
There are different ways in which you can use hemp seeds. You can blend them with water and bring your creativity to use. This way you get a healthy drink usually known as hemp milk that is full of protein.
The oil can also be extracted from the seeds, which can be used in making sauces and salad dressings. You can also add this to protein shakes to increase nutrition with just one extraordinary ingredient.
In addition, you can grind the seeds and add it to your baking recipes. Top your cakes and frosting with the powder. On the other hand, you could make flour of these seeds and use it as a gluten-free alternative.
Buying tip: Whenever you have to buy hemp seeds, always look for the best before and packaging date. This information is always useful and helps you keep the hemp seeds fresh for a long time.
How To Store These?
Being nutritious and healthy, the hemp seeds have one weak point. It is that they spoil easily. The deterioration is caused because of the oil that is present in these seeds.
It is recommended to store the seeds in a cool and dry place, whether they are bottled or kept in a packet.
You can store them in a tightly closed container in a refrigerator and if you do not use them often, freezer is the best place for hemp seeds.
Favorite Hemp Seed Recipes
1) There are different ways in which you can incorporate hemp seeds, hemp hearts, its milk or oil to your diet. Some easy and fun recipes for everyone are:
Banana & Berry Hemp Seed Pudding
Author: Minimalist Baker
Preparation time: 2 hours 15 mins
Total time: 2 hours 15 mins Total yield: 4 bowls
|Ripe (Not Overripe) Bananas||2 wholes|
|Organic Berries* (Fresh Or, If Frozen, Thawed)||2 cups|
|Light Coconut Milk/ Almond Milk||2 tbsp|
|Maple Syrup or Pitted Dates (Optional/To Taste)|
|Hemp Seeds||2 tbsp|
|Chia Seeds||2 tbsp|
|Ground Cinnamon||1/8 tsp|
- Add bananas, berries, and coconut milk to a blender and mix to combine. Then you can and add either maple syrup or pitted dates (optional) to adjust the sweetness and blend them well.
- Next, add hemp seeds, chia seeds, cinnamon, and mix well. Transfer to 4 bowls.
- Refrigerate the pudding to chill for good 2-3 hours; it’s better to chill it overnight.
- It stays good in the refrigerator for 3-4 days.
Strawberry, Coconut And Lime Smoothie
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 2 smoothies
|Canned Light Coconut Milk||1 cup|
|Raw Cashews, Soaked For 2-4 Hours||1/2 cup|
|Chopped Fresh Strawberries||1 cup|
|Frozen Banana, Cut Into 1-Inch Pieces||1|
|Dates, Pitted And Roughly Chopped||4|
|Ice||1 1/2 cups|
|Lime Zest||1/2 teaspoon|
|Hemp Hearts||1 teaspoon|
Combine all of the ingredients in your blender and blend until smooth. Pour the prepared smoothie into two glasses and top each with 1/2 teaspoon of hemp hearts for a richer flavor.
Hemp Crusted Salmon
Marination time: 30 mins
Cooking time: 10-15 mins
|Salmon Filets||4 pieces(5-6 oz)|
|Grated Cheddar or Parmesan Cheese||1/2 cup|
|Hemp Hearts||1/4 cup|
|Dried Basil||1 tsp|
|Dried Parsley||1 tsp|
|Olive Oil||1-2 tsp|
|Lemon Juice||1 tbsp|
|Lemon Slices||For garnish|
|Salt And Black Pepper||For garnish|
- Preheat the oven to 400°.
- Line a baking sheet with parchment paper or foil. Add salmon skin side down and rub a little olive oil over each filet.
- Place a baking sheet on the tray. Rub some oil on the salmon filet.
- The mix hemp hearts, grated cheese, basil, parsley, olive oil, lemon juice in a small bowl. Then marinate each filet with that mixture and top it with hemp hearts.
- Then place the fillets in the oven and let them bake for 10 minutes or check until it is cooked well.
- Serve it with lemon slices and sprinkle salt and black pepper on the top.
Keto Lemon Garlic Dip
Time: 15 mins
|Hemp Hearts||½ cup|
|Filtered Water||½ cup|
|Garlic Cloves||2 pcs|
|Lemon Juice||2 tbsp|
|Lemon Zest||1 tsp|
- Add cashews to a medium bowl and cover with water. Cover and let soak overnight in the refrigerator. Alternatively, boil them for 15 if you have limited time and drain the water out.
- Add those cashews and remaining ingredients to a blender and blend the mixture until smooth.
- Serve with steaks or anything you like. It goes best with salmon recipe shared above.
The Bottom Line
Hemp seeds are a powerhouse of nutrition and health benefits. They are packed with all the goodness that is difficult to find in one food item. They have gained popularity all over the world because of the many benefits that they offer.
In this article, I have discussed the difference of hemp seeds and hemp hearts, their physical characteristics, the nutrient composition of hemp seeds, health benefits, commercial benefits, some easy recipes and ways to use and store hemp seeds.
I hope all this information is helpful for you and you would start using hemp seeds in your routine if you were unaware of this amazingly healthy and nutritious super-food until today!