Hemp Seeds - Should You Eat Them?

By Katie Pinnick

History

Cannabis sativa L., commonly known as hemp, is an herbaceous, anemophilous plant belonging to the Cannabaceae family. 

Due to its long history of cultivation, hemp is considered one of the most ancient cultivated plants.

Hemp is an extraordinary crop, with enormous social and economic value, since it can be used to produce food, textiles, clothing, biodegradable plastics, paper, paint, biofuel, and animal feed, as well as lighting oil. (Cerino, P. et al. 2021)

The 20th century saw a decline in hemp cultivation in many parts of the world due to cannabis prohibition. However, recent decades have witnessed a resurgence of interest in hemp seeds due to their nutritional benefits, sustainable farming potential, and versatility in food and health products. Today, hemp seeds are considered a superfood and are used in a variety of forms, including oils, powders, and snacks.

Hemp seeds are a nutritionally abundant food source packed with essential nutrients.

Summary Of Nutritional Components

Protein

Hemp seeds contain about 25-30% protein by weight, providing all nine essential amino acids, making them a complete protein.

Amino acid composition obtained for hempseed proteins by various authors, are in good agreement that hempseed proteins contain all essential amino acids required by humans, and that the most abundant amino acid is glutamic acid followed by arginine.

Overall, whole hempseed can be considered a rich-protein source containing a protein amount higher or similar than other protein-rich products, such as quinoa, chia seeds, buckwheat seeds and linseeds. (Farinon B, et al 2020)

Healthy fats

A recent study on hemp oils indicated that hemp seeds represent an excellent source of essential fatty acids, containing, on average, over 70% polyunsaturated fatty acids with an optimal ratio of 3:1 between linoleic acid (omega-6) and alpha-linolenic acid (omega-3.) ( Tănase A.V. et al 2024)

Carbohydrates and Fibre

While low in carbs (about 1-2g per tablespoon), hemp seeds contain a significant amount of soluble and insoluble fibre, especially in their outer shells.

Vitamins

Hemp seeds are a good source of vitamins A D, E, and some B vitamins including niacin (B3), riboflavin (B2), thiamine (B1), pyridoxine (B6) and folate (B9)

Minerals

The main macro minerals found in the seeds are phosphorus, potassium, magnesium and calcium, and the main trace minerals are iron, manganese, zinc, and copper.  Due to the presence of these minerals hemp seeds contribute to bone health, energy production, and immune function.

Phytonutrients

Hempseeds are also characterized by the presence of different bioactive compounds, among which are unique phenolics as well as bioactive peptides with antioxidant, antimicrobial, and anti-inflammatory properties. These phytonutrients include phytosterols, flavonoids, terpenes and carotenoids. (Montero L. et al 2023)

Hempseed oil is composed for its greater part (>90%) of polyunsaturated fatty acids known for their beneficial effects against cardiovascular diseases, cancer, and inflammatory conditions. (Saini R. K, et al 2018)

Pantry Staple

Hemp seeds have a smooth, slightly sweet, nutty taste and are incredibly versatile in food preparation.

Hemp Harvests are based in Tasmania, where the rich alluvial soils, long, cool and dry summer days, and some of the cleanest air and water on the planet, provide the ideal environment for hemp cultivation.

Through their novel processing techniques and strict control measures, Hemp Harvests are able to accentuate the many nutritional characteristics of their locally grown hemp and create world-class hemp products to bring this plant-based powerhouse into your everyday life.

SHOP HEMP HARVESTS AUSTRALIA HEMP SEEDS

References

Cerino P, Buonerba C, Cannazza G, D'Auria J, Ottoni E, Fulgione A, Di Stasio A, Pierri B, Gallo A. A Review of Hemp as Food and Nutritional Supplement. Cannabis Cannabinoid Res. 2021 Feb 12;6(1):19-27.

Farinon B, Molinari R, Costantini L, Merendino N. The seed of industrial hemp (Cannabis sativa L): nutritional quality and potential functionality for human health and nutrition. Nutrients. (2020) 

Montero L, Ballesteros-Vivas D, Gonzalez-Barrios AF, Sánchez-Camargo ADP. Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context. Front Nutr. 2023

Saini R. K, Keum YS. Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance - A review. Life Sci. 2018 Jun 15;203:255-267.

Tănase Apetroaei V, Pricop EM, Istrati DI, Vizireanu C. Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods-A Review. Molecules. 2024 May 1;29(9):2097.