You may be familiar with sunflower seeds, chia seeds, and even pumpkin seeds. But the hemp plant also produces edible seeds that can be used for many purposes-and these seeds happen to be a source of nutrients. This is an article about the benefits of hemp seeds and adding seeds to meals and snacks.
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Hemp seed nutrition
hemp seeds are rich in nutrients. A serving of 3 tablespoons of food can provide 166 calories and nearly 10 grams of protein, 14 grams of anti-inflammatory fat, and only 2.5 grams of carbohydrates and 1 gram of fiber. Hemp seeds are also rich in key vitamins and minerals, including 100% daily manganese value (DV), a nutrient needed to maintain strong bones and produce collagen to promote skin and joint health.
With that portion of hemp seeds, you will also consume 25% of zinc (support immune function) and 10%-25% of key energy to support the recommended intake of B vitamins. According to the 2020 review published in Nutrients magazine, hemp seeds are also rich in a variety of antioxidants and protective biologically active compounds.
Hemp seeds are also rich in magnesium, a mineral that supports learning, memory, mood, and healthy sleep. For example, 365 organic hulled hemp seeds from Whole Foods provide 45% of the daily magnesium requirement of 3 tablespoons. Magnesium content may be particularly good news for athletes. They have shown that higher magnesium intake can improve strength, oxygen absorption, energy production, and electrolyte balance.
How to eat hemp seeds
Hemp seeds, which may also be labeled “hemp hearts” (aka, hulled hemp seeds), have a subtle nutty flavor and crunchy texture. They can be eaten as they are or added to various dishes. For breakfast, mix it into a smoothie or sprinkle it on cereal, oatmeal, oatmeal, acai bowl, yogurt, fresh fruit, or avocado overnight. Add hemp seeds to homemade energy balls, salads, hummus, cooked vegetables, falafels, and salads, or use them as a side dish for almost all dishes, from soups to stir-fries. Hemp seeds can also be added to pancakes and baked goods, such as bread, biscuits, and muffins.