6 Evidence-Based Health Benefits of Hemp Seeds

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts.

Hemp seeds contain over 30% fat. They’re exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

They also contain gamma-linolenic acid (GLA), which has been linked to several health benefits.

Hemp seeds are a great protein source, as more than 25% of their total calories are from high quality protein.

That is considerably more than similar foods like chia seeds and flaxseeds, whose calories are 16% to 18% protein.

Hemp seeds are also a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc.

Hemp seeds can be consumed raw, cooked, or roasted. Hempseed oil is also very healthy and has been used as a food and medicine in China for at least 3,000 years.

Heart disease is the No. 1 cause of death worldwide. Eating hemp seeds may reduce your risk of heart disease. The seeds contain high amounts of the amino acid arginine, which produces nitric oxide in your body.

Nitric oxide is a gas molecule that dilates and relaxes blood vessels, lowering blood pressure and reducing the risk of heart disease.

In a 2023 study including over 13,000 people, increased arginine intake corresponded with decreased levels of C-reactive protein (CRP), an inflammation marker. High levels of CRP are linked to a greater risk of heart disease.

The GLA found in hemp seeds has also been linked to reduced inflammation, which may decrease your risk of conditions like heart disease.

Additionally, early animal studies have shown that hemp seeds or hempseed oil may reduce blood pressure, decrease the risk of blood clot formation, and help the heart recover after a heart attack.

Fatty acids may affect immune responses in your body.

Studies suggest that your immune system depends on the balance of omega-6 and omega-3 fatty acids.

Hemp seeds are a good source of polyunsaturated and essential fatty acids. They have about a 3-to-1 ratio of omega-6 to omega-3, which is considered in the optimal range.

A 2005 study showed that giving hempseed oil to people with eczema, including atopic dermatitis, may improve blood levels of essential fatty acids.

The oil may also relieve dry skin, improve itchiness, and reduce the need for skin medication.

About 25% of calories in hemp seeds come from protein, which is relatively high.

In fact, by weight, hemp seeds provide similar amounts of protein as beef and lamb: 30 grams (g) of hemp seeds, or 2 to 3 tablespoons, provide about 11 g of protein.

They’re considered a complete protein source, which means that they provide all the essential amino acids. Your body cannot produce essential amino acids and must obtain them from your diet.

Complete protein sources are very rare in the plant kingdom, as plants often lack the amino acid lysine. Quinoa is another example of a complete, plant-based protein source.

Hemp seeds contain significant amounts of the amino acids methionine and cysteine, as well as very high levels of arginine and glutamic acid.

Hemp protein is also very digestible — better than protein from many grains, nuts, and legumes.

Approximately 80% to 90% of women of reproductive age may experience physical or emotional symptoms caused by premenstrual syndrome (PMS).

These symptoms are very likely caused by sensitivity to the hormone prolactin.

GLA, found in hemp seeds, produces prostaglandin E1, which reduces the effects of prolactin.

A 2011 study of women with PMS, taking 1 g of essential fatty acids — including 210 milligrams of GLA — per day resulted in a significant decrease in symptoms.

Other studies have shown that primrose oil, which is rich in GLA as well, may be highly effective in reducing symptoms for women who didn’t have success with other PMS therapies. It decreased breast pain and tenderness, depression, irritability, and fluid retention associated with PMS.

Because hemp seeds are high in GLA, several studies indicate that they may help reduce symptoms of menopause, too.

The exact process is unknown, but the GLA in hemp seeds may regulate the hormone imbalances and inflammation associated with menopause.

Fiber is an essential part of your diet and is linked to better digestive health.

Whole hemp seeds are a good source of both soluble and insoluble fiber, containing 20% and 80%, respectively.

Soluble fiber forms a gel-like substance in your gut. It’s a valuable source of nutrients for beneficial digestive bacteria and may also reduce spikes in blood sugar and regulate cholesterol levels.

Insoluble fiber adds bulk to your stool and may help food and waste pass through your gut. It has also been linked to a reduced risk of diabetes.

A 2023 study looked at the blood biochemical changes induced by hemp seeds in rats with diabetes. Researchers found significant decreases in glucose and cholesterol concentrations after hemp seed consumption.

However, de-hulled or shelled hemp seeds — also known as hemp hearts — contain very little fiber because the fiber-rich shell has been removed.

This 2022 study also notes that the protein in hemp seeds, called hemp protein isolates, has a high degree of digestibility.

Though hemp seeds have only recently become popular in the West, they’re a staple food in many societies and provide excellent nutritional value.

They are very rich in healthy fats, high quality protein, and several minerals.

However, hemp seed shells may contain trace amounts of THC (less than 0.3%), the active compound in cannabis. People who have been dependent on cannabis may want to avoid hemp seeds in any form.

Overall, hemp seeds are incredibly healthy. They may be one of the few superfoods worthy of their reputation.