Health Benefits Of Hemp Seeds


Hemp is used to making everything from fabric and paper to cooking oil and beauty products. Read on to find out more about this amazing, yet misunderstood protein-packed superfood with this guide to hemp seeds.

Shelled hemp are the seeds of the hemp plant whereby the hard outer shells or husks are removed to reveal smaller, softer kernels. Unlike whole hemp seeds which can be rough and bitter, shelled hemp is soft with a rich nutty flavour. Even though hemp is a species of the cannabis plant, it is grown especially for industrial use. Hemp seeds contain less than 1% of the psychoactive ingredients found in related cannabis plants.1

About hemp seeds

Health benefits of hemp seeds

  1. An excellent source of protein

Hemp seeds are considered a complete source of protein as they contain all 20 amino acids,  2 semi-essential, and 9 essential amino acids. Our body cannot create these amino acids on its own. Hemp seeds have the topmost number of Edestin protein in the entire world. Edestin is a highly active digestible form of active protein, which leads to the effective absorption of nutrients. 

Hemp seeds have high amounts of albumin protein as well, the same protein that gives eggs their reputation, except what sets it apart is that it’s completely plant-based, non-GMO, and 100% organic.

  1. Improves brain health

Hemp seeds have been known to improve cognitive functioning and focus. They contain essential vitamins, brain-friendly antioxidants, minerals, and omega fats. 

  1. Improves immunity levels

With a high concentration of essential fatty acids, they transport oxygen to cells throughout the body. When cells have more oxygen, they’re better equipped to block fungal, viral, and bacterial infections. 

Hemp seeds provide plenty of nutrients like vitamin E, and a variety of minerals such as magnesium, phosphorus, calcium, potassium, selenium, iron, and zinc. All of these help in supporting immunity at a cellular level and creating antibodies to fight free radicals and bacteria in the body.

  1. Aid Digestion

We all know how vital a healthy gut is, and sufficient fibre intake is intimately tied to the health of our gut microbes and intestinal health.

There are two main types of fibre - soluble and insoluble. Soluble fibre forms a gel-like substance in our gut. It's a beneficial source of nutrients for helpful digestive bacteria and can also regulate cholesterol levels and reduce spikes in blood sugar. Insoluble fibre adds bulk to your stool and may support food and waste excretion, therefore removing toxins. It has also been associated with  reduced risk of diabetes.

Hemp seeds are a great source of both soluble and insoluble fibres, giving you double perks.

  1. Reduces anxiety, stress, and enhances mood

The high levels of amino acids, magnesium, and B vitamins in hemp seeds make them a natural solution to reducing stress. Also, due to their perfect omega content, they can help in overcoming stress. Hemp seeds are also one of the richest sources of magnesium, containing 45% in just 3 tablespoons.

  1. Combats menopause and PMS symptoms

Due to the high level of Gamma-linolenic acid (GLA) found in hemp seeds, studies have proved that they also weaken symptoms linked with menopause. This helps in reducing inflammation and stress, and also contributing to improved well-being by minimising pain.

  1. Balances hormones

Hormones are chemical messengers that are released by cells and glands. They have a wide variety of use in our bodies, from regulating growth to regulating the immune system. When there is an imbalance in the hormones in your body, you can feel irritable, encounter sleep problems, mood swings, headaches, memory fog, acne hair loss, weight gain, dry skin, fatigue, and more.

Hemp contains the perfect ratio of essential fatty acids that the human body needs, which has the power to keep your hormone levels in check, keeping you feeling steady and balanced at all times.

  1. Reduces inflammation

Hemp seeds have an ideal ratio of omega-3 & 6 in a 1:3 ratio, which is optimal for absorption.

  1. Improves heart health

Hemp seeds can boost heart function as they contain the amino acids Arginine and Gamma-Linolenic acid (an anti-inflammatory omega-3). Both of these are responsible for decreasing blood pressure and reducing your risk of heart disease. They are also rich in anti-aging antioxidants and phytonutrients such as vitamin E that protect the cardiovascular system from damage.2

Nutrients we can get from hemp seeds

Hemp is ideal for vegan and gluten-free diets. These tiny kernels are bursting with essential nutrients like iron, omega-3 fatty acids, and proteins. Just 100g of hemp is filled with almost 35g of plant-based protein. The seeds contain all of the essential amino acids our bodies need to maintain and grow muscles and bones. 

Hemp is also a great source of iron, with 30g containing almost a third of the iron you need each day. It also provides half of your recommended daily intake of magnesium. This vital mineral helps to keep our muscles, nervous systems, and metabolism working properly. 

What’s more, it also helps our bodies absorb bone-building calcium, which is needed for healthy teeth and bones. Furthermore, they’re loaded with omega-3 fatty acids and research suggests that including hemp in your diet could be beneficial for cardiovascular health.1

How to include hemp seeds in our diet

2 to 3 tablespoons of these seeds can add a nutrition boost to your diet. You can consume them raw or just sprinkle them on your meal, blend them into smoothies and shakes, or even make milk out of them. You can even add them to your rice, salads, fruit bowls, pasta, shakes, or juices.2


Introducing hemp into your daily meals and snacks is simple. The mild and nutty flavour goes amazingly well with lots of different food types. Therefore it’s a wonderfully healthy option that provides your body with the nutrition, fatty acids and omega-6 it needs.1


  1. Holland & Barrett. Shelled Hemp: What You Need to Know | Holland & Barrett. 10 Mar. 2023.
  1. Vegan First. ‘The Benefits Of Eating Hemp Hearts Daily Can Surprise You’. Vegan First.
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Anna Mizerska

Masters in Global Health and Biomedical Engineer
Anna is a highly analytical and insightful professional with progressive experience in providing quality services in fast-paced and high-pressure environments. Over the years she has built up extensive knowledge, expertise and transferable skills that translate into writing reliable medical content and articles. presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
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