Hemp hearts are the softcore parts of hemp seeds that have been stripped of their outer coating. The small cream and green seeds are sometimes known as shelled or hulled hemp seeds.
Hemp hearts are derived from the Cannabis sativa L. plant. However, unlike some other cannabis plant species, hemp hearts contain nonmedicinal amounts (less than 0.3 percent) of the hallucinogenic chemical THC.
The plant is native to Central Asia, and humans have been using and enjoying hemp fibres and seeds for thousands of years.
Hemp hearts may now be found all over the world. They’re popular because of their flexibility, nutty taste, and nutritional value.
Nutritional Benefits Of Hemp Hearts
- Carbohydrates: A single serving of hemp hearts has a high-calorie count but a low carbohydrate count. Hemp heart provides 166 calories but just 2.6 grams of carbs per serving (3 tablespoons).
Fiber accounts for over half of the carbohydrates (approximately 1.2 grams). Sugar accounts for just half of the carbohydrates, with the remainder coming from starch.
- Fats: Hemp hearts are high in omega-3 fatty acids. A serving of 3 tablespoons has nearly 15 grams of fat, with 1.4 grams of saturated fat, 1.6 grams of monounsaturated fat, and 11.4 grams of polyunsaturated fat (omega-3 and omega-6 fatty acids).
That’s more healthy fats than an equivalent amount of chia or flax seeds. Hemp hearts are cholesterol-free since they are made from plants.
- Proteins: These tiny seeds carry a powerful plant-based protein punch. A serving of 3 tablespoons has almost 10 grams of protein, which is nearly double the amount found in a similar serving of flax or chia seeds (about 5 grams each).
Hemp seeds also contain all nine necessary amino acids and are easily digested, which is unusual for a plant-based protein.
Animal sources, such as eggs, milk, and whey, generally have a protein digestibility-corrected amino acid score (PDCAA) of 1.00, indicating that they are well digested.
Plant protein sources generally fall short of this standard. Soy tops the plant group with a score close to 1.00, followed by beans, pulses, and legumes (scores of 0.6 to 0.7), grains, and nuts (scores of 0.6 to 0.7), and grains and nuts (scores of 0.6 to 0.7). (0.4 to 0.5). PDCAA levels in hemp hearts range from 0.63 to 0.66.
- Minerals and Vitamins: Hemp hearts are not only high in healthy fats and proteins, but they are also high in nutrients.
Hemp is a great source of magnesium, giving around 210mg, or almost 50% of your daily requirements. A serving of seeds also contains 13% of an adult’s daily iron needs (2.4mg). Hemp hearts are also a rich source of zinc, with around 3mg per serving, or about 20% of your daily requirements.
Health Benefits Of Hemp Hearts
Certain health advantages may be obtained by eating the softcore sections of hemp seeds in your diet.
- A Reinforced Heart: Hemp seeds, like other seeds (and nuts), are heart-healthy. According to research, they are rich in both omega-3 and omega-6 fatty acids. A good omega-3 to omega-6 ratio is essential for the prevention or treatment of numerous illnesses, including cardiovascular disease.
The authors of one research evaluation found that there is sufficient evidence to support the notion that hemp seeds have the potential to benefit cardiac disease, but that additional research is required.
- Combats Type-2 Diabetes: When you eat hemp seeds, you’ll get a good amount of magnesium. The body needs magnesium to sustain appropriate blood sugar levels. According to the National Institutes of Health, magnesium aids in the breakdown of sugars and may lower the likelihood of insulin resistance, which can lead to diabetes.
- Strengthened Bones: Magnesium also aids in the formation of stronger bones. According to the NIH, persons who consume more magnesium have better bone mineral density, which is essential in lowering the incidence of bone fractures and osteoporosis.
Furthermore, research has revealed that correct magnesium content in the body is essential for keeping our bones healthy.
- Relief From Constipation: Because of the fibre content, hemp seeds may give some comfort to people suffering from constipation. Researchers discovered that increasing your fibre intake helps people with constipation improve their stool frequency.
Hemp seeds may also assist with constipation, according to preliminary studies. In one animal research, using hemp seed soft capsules helped alleviate constipation more than the control group. However, additional study is needed to fully grasp the benefits in humans.
- Redefined Cognitive Function: Another recent exploratory animal research looked into the possible benefits of hemp seeds for memory and neuroinflammation disorders.
Researchers discovered that hemp seed extract reduced inflammation-related learning and spatial memory loss and corrected damage from generated inflammation in the hippocampus.
Are there any risk of Allergies?
Even though several studies have been conducted on the portion of the plant used for marijuana usage, allergic responses to Cannabis sativa have been documented (not hemp seeds).
Sore throats, nasal congestion, rhinitis, pharyngitis, wheezing, and other issues, including anaphylactic reactions, have been reported. There have also been reports of hemp workers who worked in a textile mill processing hemp fibres having a considerably greater frequency of chronic respiratory problems.
A Plethora OF Hemp Hearts
Organic and non-organic hemp hearts are the most prevalent, although additional hemp seed derivatives such as protein powder, soft gel capsules, oil, and hemp flour are also available.
Several people are curious about how hemp seeds compare to other common seeds such as flax and chia. All three of these seeds—chia, flax, and hemp—are high in plant protein and fibre. When it comes to nutritional offers, they differ. Hemp hearts provide 10 grams of protein per serving, but chia and flax contain just 5 grams.
Hemp seeds are available at many natural food stores all year. However, hemp is often harvested in the fall.
Hemp seeds deteriorate quickly. A packet of hemp hearts, on the other hand, can survive for a year if properly preserved. Shelled hempseed packages should be stored in a cool, dry area or at lower temperatures. The easiest way to keep hemp seeds fresh is to keep them in a well-sealed container in the refrigerator. They will only survive 3 to 4 months if stored in a pantry. Seeds can also be stored in freezer-safe bags and kept in the freezer. When hemp hearts have a rotten odour, you know they’ve gone bad.