Hemp Seeds
What are Hemp Seeds?
Hemp seeds are a type of seed, similar to flax or chia, which are often called “super seeds”. Due to their fatty acid, antioxidant, and fiber contents, including hemp seeds or oil in the diet can promote heart, brain, and gut health.
The fatty acid contents of hemp seeds exhibit the ideal ratio of omega-6 to omega-3, between 3:1 and 5:1, which promotes heart and brain health in addition to preventing inflammation and chronic diseases [1, 4].
Hemp seeds can successfully grow without fertilizers or pesticides and is drought resistant, making them an environmentally sustainable crop [3].
Hemp seeds can be eaten in the whole or hulled form, though nutrient digestibility increases in the hulled form [1].
A diet rich in hemp seeds and bitter vegetables has been studied for its anti-aging and overall healthful effects demonstrating their combined nutritional benefits. In a mouse study, it was found that this diet prevented inflammation and increased mouse lifespan, cognitive ability, and liver health, as compared to the control group that ate a Western diet [3].
Hemp seeds are classified as GRAS, meaning generally regarded as safe, as hemp seeds do not contain THC but may have trace amounts from processing sites [6, 5].
Hemp seed oil consumption has been shown to be an effective aid to alleviating skin dryness and symptoms of diseases like eczema [4].
Nutrient Breakdown
Hemp seeds are a great source of:
Foods Containing Hemp Seeds
Hemp oil, flour, and protein powder
Hemp milk
Cereals
Smoothies
Baked goods: cookies, snack bars
Meat alternatives
Crackers
Seed breads
Hemp protein powders
Hemp Seed Alternatives
Other seeds
Nuts (almonds, walnuts, peanuts, brazil nuts, etc.)
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Hemp Seeds & Autism in the Research
Neuroprotective Effects
Hemp seeds contain phenols - plant compounds with antioxidant activity that fight oxidative stress and protect cells from unwanted free radicals [1, 2].
In an animal study, hemp seed extracts notably improved learning and memory in dementia induced Alzheimer’s disease models demonstrating hemp’s antioxidant and anti-neuroinflammation properties [6].
Dietary Fiber
Hemp seeds contain about 28 g of dietary fiber per 100 g of seeds. Dietary fiber can act as a prebiotic to help build healthy gut bacteria and improve digestion [1, 3]. Consuming adequate fiber can help prevent and treat constipation.
Dietary fiber also has other roles in regulating blood sugar, hunger, and body weight [3].
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[1] 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;12(7).
[2] Girgih AT, Alashi AM, He R, et al. A novel hemp seed meal protein hydrolysate reduces oxidative stress factors in spontaneously hypertensive rats. Nutrients. 2014;6(12):5652-5666.
[3] Li, X.-Y.; Liu, Y.-H.; Wang, B.; Chen, C.-Y.; Zhang, H.-M.; Kang, J.X. Identification of sustainability-plant diet that effectively prevents age-related metabolic syndrome and extends lifespan in aged mice. J. Nutr. Biochem. 2018, 51, 16–26.
[4] Rupasinghe HPV, Davis A, Kumar SK, Murray B, Zheljazkov VD. Industrial hemp (Cannabis sativa subsp. sativa) as an emerging source for value-added functional food ingredients and nutraceuticals. Molecules. 2020;25(18):4078.
[5] US Food & Drug Administration. FDA responds to three gras notices for hemp seed-derived ingredients for use in human food. FDA. Published online December 20, 2019.
[6] Zhou Y, Wang S, Ji J, Lou H, Fan P. Hemp (Cannabis sativa L.) seed phenylpropionamides composition and effects on memory dysfunction and biomarkers of neuroinflammation induced by lipopolysaccharide in mice. ACS Omega. 2018;3(11):15988-15995.
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Sarah Reale, Dietetics Student
