Hempseed or what is scientifically known as the seed of the Cannabis Sativa L, is quickly emerging as an excellent source of plant-based protein both in scientific nutritional research as well as in industrial fields.  This is due largely to its purported nutritional value and superior digestibility qualities. In fact, this rising ‘protein source’, has gained notoriety as a superfood, one that can be valuable to one’s overall health and well-being.

As such, with the increasing demand for plant-based proteins as well as the nutritional and functional roles of dietary protein, can this denoted superfood help to fill that gap? Let’s discuss!

The Discussion

Hempseeds are the edible fruits of the Cannabis Sativa plant which belongs to the Cannabaceae family (Farinon et al. 2020). However, its production is usually confused with hemp which is from the same species as cannabis and is usually used for narcotics or recreational purposes (Chauhan, 2021). Nonetheless, the flowers of the plant do contain delta-9-tetrahydro cannabinol or THC, which is said to be less than 0.3% as well as 0.2% in the case of industrial hemp (Farinon et al. 2020).  

This is what is used in the hemp seeds market for hemp seed or hemp hearts products such as oils, or hemp seed meal (which is like flour).  To this extent, the hempseed that is used as hemp hearts, oils etc., is said to contain low or trace levels of the substance, cannabinoid tetrahydrocannabinol (CBD and THC) and is usually grown for its fiber and seeds (Burton et al. 2022). Traditionally, the Cannabis. Sativa L plants were cultivated typically as a fiber crop, especially in western societies.  However, industrial hemp was grown and promoted due to its potential health benefits, even though this is often clouded by the negative reputation of the drug, hemp (Farinon et al. 2020).

The seed of industrial hemp is said to contain a large number of critical nutrients such as protein (26.3%), dietary fiber (27.5%) and fatty acids (33.2%).  Its fatty acid components include both linoleic acid and linolenic acid (Majewski and Jurgonski, 2021).  The seeds are promoted as a plant-based protein source.  The protein in hempseeds is reportedly easy to digest and contains essential amino acids.  It also contains vitamins and minerals such as thiamin (B1), riboflavin (B2), vitamin E, phosphorus, potassium, magnesium, zinc, and copper among other nutrients (Callaway, 2004).

Hempseeds are also purportedly rich in natural antioxidants and other bioactive compounds such as peptides, tocopherols, carotenoids, phytosterol as well as phenolic compounds (Irakli et al. 2019). It is for these very reasons that nutritionists, food scientists and even dietitians have advocated the medicinal value and health benefits of hempseeds, most of which have been generally accepted (Chauhan, 2021)

In this article, we are going to explore five (5) health benefits of consuming hemp seeds. These include its high protein content which is beneficial for energy and the structural health of the body, its benefits for cardiovascular health, weight loss and digestive health as well that of the hair, skin, and nails. We will also explore how it is differentiated from the narcotic version, its noted side effects and how you can add it to your diet.

You can read more on vitamins and minerals in these articles:

• Our ABC’s (Vitamin Overview)
• Why Minerals?
• Understanding ‘Micro’ and ‘Macro’ Nutrients – Getting to the nut of the Matter!

Five (5) Scientific Health Benefits of Hempseeds:

• Hempseeds and their high protein contents
• Hempseed protein and cardiovascular health
• Hempseed and weight loss
• Hempseed and digestive health
• Hempseed and hair, skin, and nails health

Hempseed and its High Protein Contents

The protein content of whole hempseeds often varies from twenty (20) percent to twenty-five (25%) percent due to many environmental factors (Farinon et al. 2020).  Additionally, the protein content will also further increase or decreases based on the hempseed products. For example, hempseed meal or cake, dehulled seeds etc. (Mattila et al. 2018; Siano et al. 2018).  The hull version is said to have the lowest concentration of protein.

The nutritional value of hempseed proteins can be explained by their amino acid profile and their digestibility and bioavailability to the body (Farinon et al. 2020).  As such, based on research, the protein in hempseed has received a relatively good amino acid score as it is said to contain all the essential amino acids (EAAs) required by humans (McPartland et. al. 2.18) with the most abundant amino acid being glutamic acid. Arginine also comes a close second.

The essential amino acids required by humans, and which are found in hempseeds are – alanine, arginine, asparagine, cysteine, glutamate/glutamine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan (also found in turkey) or what is denoted as the ‘sleepy amino acid’ valine and tyrosine (Callaway, 2004; Tang et al. 2006; Wang et al. 2008; Farinon et al. 2020). As such, hempseed protein is considered a fair game for soy protein, which is commonly used as a high-quality plant-based protein (Tang et al. 2006).

When purchasing though, it’s best to go for seeds without the ‘hull’ (dehulled), as the hull in the seed can negatively affect the degree of digestibility of its protein contents (Farinon et al. 2020).  According to research, the removal of the hull can purportedly increase its protein content from between 85.2% to 94.9% (Galasso et al. 2016; Mattila et al. 2018; Russo, 2013).

Therefore, be mindful of the hempseed products you purchase, particularly those that are touted for their protein content.  Nonetheless, whole hempseed can be used as a rich source of protein particularly for those on a plant-based or vegetarian diet.  It is said to contain more protein or similar ratios in protein-rich foods such as quinoa (13.0%), chia seeds (18.2 – 19.7%), buckwheat seeds (27.8%) and linseeds (20.9%) (Mattila et al. 2018).  In addition, it is highly digestible and has an excellent amino acid profile which is viable for human health.

Hempseeds and Cardiovascular Health

The contribution of plant-based food has been denoted as being associated with the prevention of metabolic disorders and obesity.  This is due largely to their low caloric value (Majewski et al. 2019). Plant-based foods have also been linked as directly beneficial to the cardiovascular system due to their bioactive compounds.

One of the main reasons that hempseeds have been purported has been beneficial to cardiovascular health is due largely to its fatty acids profile, particularly, polyunsaturated fatty acids (PUFAs) which it has in abundance.  Some of the PUFAs of hempseeds include linoleic and α-linolenic acids (53% and 18%) respectively (Da Porto et al. 2012; Opyd et al. 2020).

Research denotes that the oil from hempseeds contains the appropriate ratio of PUFAs, which makes it important for the proper functioning of the cardiovascular system (Lunn and Theobald, 2006; Opyd et al. 2020).  It also has a good monounsaturated fatty acid profile (MUFA), with the concentration of Oleic acid being the highest (Lan et al. 2019) and a low saturated fatty acid amount. 

However, with all things considered healthy, it must be consumed in moderation. This is because it reportedly contains trace amounts of trans fatty acids which reports suggest may increase one’s risk of atherosclerosis (Lunn and Theobald, 2006; Opyd et al. 2020.  Trans fatty acid may prevent the synthesis of PUFAs in the arterial cells (Lunn and Theobald, 2006; Opyd et al. 2020).   Additionally, caution must be taken as too much PUFAs can negatively affect the body due to their inflammatory tendencies (Lunn and Theobald, 2006).   

Nonetheless, studies do suggest that the consumption of hempseed may be beneficial to the cardiovascular system, as well as the management of high blood pressure, which is a major risk factor for cardiovascular diseases (Estruch R, et al., 2018). Therefore, additional research is recommended as it relates to the extent of its benefits for cardiovascular health.

Hempseed and Weight Loss

Research suggests that hempseed may be able to help with obesity and thus, weight loss.  This is due to its high fiber content which has been associated with lower body weight (Chauhan, 2021).  The researcher suggests that hempseed acts as a natural appetite suppressant. Therefore, adding the seeds along with other high fiber-rich foods to the diet may help to promote a sense of satiety, and thus, curb hunger, which in turn, aids in weight loss.

Hempseed and Digestive Health and Arthritis Pain

Research has shown that hempseed hearts may provide the gastrointestinal system with enough bulk due to their high insoluble and soluble fiber contents (Chauhan, 2021). It is also said to be able to help to relieve functional constipation according to the American Journal of Gastroenterology (Chauhan, 2021).

As per arthritic and joint pain, research has shown that both hemp hearts and hempseeds can be used to relieve the symptoms of rheumatoid arthritis.  This was one of the findings of a study published in the Journal of Ethnopharmacology.  Overall, its oils were found to have anti-arthritic effects on the body (Chauhan, 2021).

Hempseed and Hair, Skin and Nails Health

Hempseed is reportedly beneficial to the hair, skin, and nails.  This is due largely to its oils, which reportedly can penetrate the inner layers of the skin, which in turn promote the growth of healthy cells (Chauhan, 2021).

Topically, hempseed is beneficial for this very reason.  As such, it is largely applied to cosmetic products such as lip balm, soaps, lotions etc.  In fact, research suggests that the oil extracted from the hemp hearts may be able to improve certain skin conditions such as atopic dermatitis, eczema, and dry skin, even psoriasis (Chauhan, 2021).  You can add your hempseed oils to your homemade skin cream or hair products as well as the famous shea butter.

Industrial Vs. Drug-type (narcotic) Hemp – Are they the same?

Hemp (industrial) is often confused with the cannabis plant that is used as a source for the drug – marijuana as well as the preparation of the drug – hashish or Cannabis tincture (Chauhan, 2021).  The drug type is said to have a concentration of THC between 1-20%, which may exhibit psychoactivity (Rodriguez-Leyva D and Pierce, 2010).  However, they are not the same.  This is because hemp, cannabis Sativa or Industrial hemp is a plant that belongs to the Cannabaceae family and is largely cultivated for its fiber and edible seeds (Chauhan, 2021).

Hemp (Cannabis Sativa. L) can be divided into two (2) main sub-varieties: Indica and Sativa. The Indica variety is said to have more THC (tetrahydrocannabinol) which is the chemical that is responsible for the psychological effects of marijuana (Chauhan, 2021; Farinon et al. 2020).  On the other hand, the Sativa L variety is said to have more of cannabidiol or what is popularly known as CBD and tetrahydrocannabinol (THC) concentrations with the THC being often less than 0.3% so it generally does not have any psychoactive properties (Farinon et al. 2020).  

As such, the hemp seeds that are marketed as a nutritional supplement are said to be of the Sativa variety (Chauhan, 2021; Farinon et al. 2020).  Nonetheless, while there might always be a stigma when it comes to hemp seeds, knowing the variety and the product’s objectives can certainly contribute to your purchasing decision.

Does Hempseeds have Anti-nutritional Compounds?

An anti-nutrient is a biological compound found in foods consumed by both humans and animals.  Anti-nutrients are foods that reduce the bioavailability of nutrients when consumed (Chauhan, 2021). Anti-nutrients may also occur if the metabolism of the food results in the release of toxins, which impacts the gastrointestinal and metabolic function of the food (Farinon et al. 2020).

Examples of anti-nutrients that can be found in foods include glycosides, tannins, phytic acid, protease inhibitors etc.  As per hempseeds, this includes phytic acid, trypsin inhibitors, tannins, cyanogenic glycosides and saponins (Galasso et al. 2016; Russo and Reggiani, 2015; Russo, 2013), with the most prominent being phytic acid.  Phytic acid is a natural plant compound which can be found in cereal grains, oilseeds, and legumes (Gupta, et al. 2015). These compounds negatively affect the bioavailability of dietary and endogenous minerals and proteins as well as the activities of digestive enzymes (Farinon et al. 2020).

The phytic acid in hempseed is said to range from four (4%) percent to eight (8%) percent of the dry weight (Farinon et al. 2020; Galasso et al. 2016).  Research also shows that the French varieties had a lower amount than the Italian variety – dioecious (Russo, 2013). Additionally, the researchers, Galasso, and Colleagues also found that the French varieties are those with the most phytic acid content (Galasso et al. 2016).

Generally, though, research contends that hempseeds appear to have more phytic acid when compared to other seeds e.g., Soybeans, which reportedly have about two (2%) percent, (Russo and Reggiani, 2015; Russo, 2013).  However, seeds such as oil seeds, legumes and pseudo-cereal grains have high phytic acid contents as hempseeds (Mattila, et al. 2018). 

How can I add Hempseeds to my Diet?

You can add hemp seeds to your diet in many ways due to the number of products they are used to produce.  For example, hemp seed nut butter, where the seeds are grounded, allows you to use and enjoy it like other nut butter such as almond and peanut.  There is also hemp milk, which can be used as a dairy-free alternative. You can drink this milk as is, or add it to smoothies and cereals etc. You can also find hempseeds grounded in flour format known as hemp meal, which can be used in many baking dishes.

Hemp seed oil is also another popular way that the seeds are used. You can use this oil to drizzle on salads and pasta etc. However, it is not recommended to be used as a cooking oil.  You can also use it topically in your hair or on the skin as a moisturizer or add it to your already existing moisturizing products.

One of the fast-emerging ways of using hemp seed is that of a protein powder.  As such, you will see it in stores as hemp hearts and hemp protein etc. You can add these to your smoothies, and sprinkle in yoghurts, cereal, or other meals.  However, ensure that the seeds or hemp hearts purchases are those denoted as ‘dehulled’ as these are much easier to digest as well as being more bioavailable to the body.  The hulled or whole version, which has more fiber, is not easily digestible by the body. This is also because these versions comprise many anti-nutrients which can further inhibit absorption in the body.

Are there any Side Effects in Consuming Hempseeds, Nutritionally?

Most research indicates that the consumption of hempseed is safe. However, if you are allergic to these types of seeds, please refrain from consuming them.  Also, one should be mindful to not consume them in large amounts, especially due to the anti-nutrients.  High consumption may cause diarrhoea, gas, and bloating, especially due to its high fiber content.  Also, be mindful of the version purchased for nutritional purposes.   It is also best to consult with your healthcare provider, before consuming hemp seeds or related products, especially, if you are considering it as a nutritional supplement.

 Illustrative Summary

Here is an illustrative summary of the Five (5) ‘Researched’ Health Benefits of consuming hemp seeds or hempseed-related products in general, nutritionally!

Let’s Sum Up!

Hempseed is fast becoming an alternative source of plant-based protein both in fitness and overall wellness lifestyle.  This is due largely to its nutritional benefits and its high protein content.  Its protein contents reportedly comprise all the essential amino acids required for human health.  However, with all things, it must be used in moderation and chosen wisely, due to its anti-nutrients to ensure optimal health benefits.

So, have you ever consumed hemp seeds or related products? Which type? How do you often use it? Share it nuh!

 You can read more on some additional nutritional powerhouses by checking out these articles:

• Spirulina – the Ultimate Guide including Five (5) Scientific Proven Benefits!
• Moringa – Nature’s Multivitamin without a Bottle – Here are Five (5) Researched Reasons Why!
• Magnesium – The quality sleep enhancer plus four (4) more benefits worth knowing!
• Try a hempseed recipe – A DIY Protein Booster!

Editor’s Note: Article updated on July 10, 2024.