Hemp Seed

Hemp seed, also known as hemp hearts, is an increasingly popular nutritional powerhouse rich in essential fatty acids and amino acids. Once considered a fringe health food, hemp seed has now been embraced by the mainstream as a low-calorie, nutrient-dense source of plant-based protein and healthful fats. From its beginnings in the fields of industrial hemp to its journey to the dinner plate, here’s an overview of how a hemp seed is created and travels from the farm to your fork.

The Plant and Nutrition Profile of Hemp Seeds

Hemp seeds come from the same species of plant as the marijuana used for medical and recreational purposes, but it is a different variety of Cannabis sativa that contains low levels of the psychoactive component THC—and therefore no mind-altering effects. Its variety of ancestor, industrial hemp, has been grown for centuries in different parts of the world for its fibrous stalks, which are used for making paper, clothing, rope, and other durable goods.

The nutritional benefits of hemp seed are immense. It offers a nutritionally complete profile of proteins, healthy fats, vitamins, minerals, and antioxidants. Hemp seeds contain all the essential amino acids, making them a complete source of protein; the protein content is 15-25% (1). They are also high in oleic acid, linoleic acid, and alpha-Linolenic acid — all of which are essential fatty acids important for health (2). Additionally, hemp seeds are a rich source of vitamin E, iron, magnesium, zinc, and phosphorus.

Growing, Harvesting and Processing Hemp Seeds

To create hemp seed, small, thin hemp plants are planted in densely cultivated fields. Hemp generally requires a more temperate climate, but some cultivars can tolerate colder winter temperatures and dryer climates. Depending on where and how the hemp is grown, the plant will take about 4-6 months to reach full maturity.

When harvesting, the plant is cut with a harvesting machine. The stalks, fibres and leaves are then typically separated from the seeds by mechanical processes. A secondary process, decortication, is sometimes used to further separate the seeds from the fibre and other residual matter. The separated material is then put through a scutching process which separates the fibres, shives and other unwanted material by using a hammer mill.

The cleaned and de-stoned hemp seeds are then cold-pressed to extract the hemp seed oil and the remaining oil-rich and protein-rich seed meal is commonly used in animal feeds, including pet foods. The hulled seed kernels can be further processed into ready-to-eat snacks or flour.

Health Benefits of Hemp Seed Consumption

Eating hemp seeds, either in the form of whole or hulled seeds or hemp seed oil or hemp flour, can offer a range of health benefits. Not only are these products rich in essential fatty acids, vitamins, and minerals, but they also contain plant compounds that research suggests may help reduce inflammation, improve cardiovascular health, and reduce stress.

Hemp seed oil is especially high in two essential fatty acids: linolenic acid (also known as omega-3) and linoleic acid (or omega-6). These essential fats are important for human health, but especially for inflammation and heart health. Studies show that linolenic acid may help improve cholesterol levels, reduce inflammation, and lower risk of heart disease (3). Linoleic acid may help improve insulin resistance, reduce symptoms of rheumatoid arthritis and eczema, and reduce risk of obesity (4).

Because hemp seeds are a complete source of protein, including all nine essential amino acids, they are a great choice for vegans and vegetarians looking to get their daily dose of protein. For example, as a source of plant-based protein, hemp can provide a balanced source of essential amino acids that are important for muscle development and a healthy immune system (5).

Hemp Seed on the Dinner Plate

Today, hemp seed products can be found in almost any supermarket or health food store. Common hemp products include whole and shelled hemp seed, hemp seed flour, and hemp seed oil. Choose organic hemp seed whenever possible to ensure no additives are included.

Hemp seed can serve as a great addition to breakfast smoothies, yogurt, and salads. They can also be added to baked goods, such as muffins, cookies and breads, for an extra nutritional boost. For a simple and delicious snack, toast hemp seeds in a dry pan with a sprinkle of salt.

If you’re looking for a delicious and creamy dip, make hemp seed hummus. Simply blend soaked hemp seed, tahini, garlic, lemon juice, olive oil, and some herbs and spices in a food processor or blender. Serve with veggies, crackers, and pita bread.

Another great way to enjoy the protein and healthy fats of hemp seed is to blend hemp seed with other nut butters. Since the seeds themselves have a mild nutty flavor, the pairing of hemp and other nut butters like almond or cashew butter is delicious. Try it on toast, with fresh apples, or in a smoothie!

Conclusion

Hemp seeds have come a long way from the days when they were banned as a drug-related product. Now, they are an embraced health food — thanks in part to their nutritional benefits and delicious flavor. High in essential fatty acids, protein, vitamins, and minerals, hemp seeds can be a tasty addition to smoothies, salads, baked goods, hummus, nut butter, and other dishes. From the fields of industrial hemp to your dinner plate, hemp seed has traveled far to become one of the most popular health foods around.