Hemp seeds contain high concentrations of both insoluble and soluble dietary fiber that help support digestive health, as well as iron. They’re an excellent way to add this essential mineral to the diet!
Hemp seed protein stands out among other plant-based sources due to its high biological value and unique omega 6/omega 3 ratio, both essential elements in maintaining healthful diet [52].
Hemp is a complete source of protein, providing all nine essential amino acids. Additionally, hemp seeds contain an amino acid known as arginine that converts into nitric oxide in your body – increasing blood flow while lowering heart disease risks.
Protein
Hemp seeds contain an abundance of protein and are an excellent source of essential amino acids, offering many uses in daily meals such as salads or sprinkled on yogurt or oatmeal. You can even make hemp milk by soaking and straining the seeds; or try out Hemp Protein Powder which can be added into shakes and baked goods!
Edestin and albumin proteins make up up to 82% of the protein found in hemp seeds, with the latter accounting for the bulk of that content. Hemp seed proteins also feature high concentrations of sulfur amino acids such as methionine and cysteine; however, unlike most plant proteins it contains relatively less lysine.
Hemp seeds are an excellent source of phenolic compounds such as flavonoids and lignans [71, 72]. Lignans are natural plant-based estrogens with antioxidant properties that may prevent cancer; flavonoids like lutein have been proven to protect against light-induced damage to eyes while phytosterols such as beta-sitosterol can help lower cholesterol by competing for absorption from intestinal walls.
Omega-3 Fatty Acids
Hemp seeds are packed with Omega-3 fatty acids and contain an optimal 3:1 ratio between Omega-3s and Omega-6s, helping reduce cholesterol and triglyceride levels in your blood.
Hemp seed oil contains high concentrations of the omega-6 fatty acid linoleic acid and elevated amounts of the omega-3 fatty acid a-linolenic acid, and Fatty acid analysis of oils extracted from hemp cake (hemp meal) and hulls has shown that these two acids form major constituents of triacylglycerols within these oils.
The human body converts these fatty acids into biologically active compounds known as eicosanoids, which possess anti-inflammatory properties and may help lower blood pressure and atherosclerosis risk. Hemp seeds also contain gamma-linolenic acid which produces prostaglandins to alleviate menstrual symptoms like breast tenderness and water retention (2)
Fiber
Hemp seeds provide high amounts of soluble and insoluble fiber essential for digestive health, plus omega-3 and omega-6 fatty acids as well as the amino acid arginine, essential components in making up healthy meal plans.
Hemp is abundant with phytosterols, plant-derived compounds that act as natural cholesterol blockers. Their goal is to prevent cholesterol absorption through competing for space within lipid micelles in the intestinal tract. Hemp seeds also offer an abundant supply of Gamma Linolenic Acid (GLA), an omega-6 fatty acid believed to reduce premenstrual syndrome symptoms and menopause discomfort by blocking prolactin, the hormone responsible for breast tenderness.
Hemp seeds provide an excellent source of protein, with their hulls providing most of it while the hearts don’t contain as much. Hullered hemp seeds have higher digestibility than whole hemp seed but lower digestibility than hemp flour or protein powder, providing complete amino acid nutrition.
Phytosterols
Hemp seeds and oil contain high concentrations of linoleic acid, making them a rich source of plant sterols. Used in salad dressing, mayonnaise, calorie-reduced margarine, vegetable and fruit juices and nutritional supplements as ingredients containing plant sterols has proven its efficacy at increasing dietary omega-3 fatty acid intake while possibly reducing blood cholesterol and triglyceride levels.
Phytosterols, which resemble cholesterol found in plants, have been reported to possess anti-inflammatory, antioxidant and other health-promoting properties. This study explored the composition of cold- and hot-pressed hemp seed oils from three varieties (Cannabis sativa L.) of Finola, Earlina 8FC and Secuieni Jubileu with regards to their sterols and fatty acids by gas chromatography analysis. HPLC-MS/MS measurements of sterol content revealed that oils pressed from Earlina and Secuieni Jubileu seeds had optimal values of the PUFA/SFA ratio, n-6/n-3 ratio and atherogenic index; especially Earlina seed oils had high amounts of campesterol and b-sitosterol with limited D5-avenasterol presence.