Seeds play an important role in providing us with many healthy plant-based nutrients to enhance our overall health. In the last two issues, we reviewed both chia seeds and flax seeds. This month we will focus on hemp seeds. Most seeds have similar health benefits, so instead of being repetitive, we will focus on the unique qualities of hemp, while still mentioning the health benefits that hemp seeds have in common with other seeds and seed oils.
Hemp is also known as Cannabis sativa. It is related to the cannabis plant known for the production of marijuana, a psychoactive drug. However, hemp contains very low levels of the compound which produces the psychoactive or intoxicating effect, known as THC (less than 0.3%), thus cannot cause a feeling of “high”. Both hemp and cannabis also contain other healthy components including several cannabinoids, compounds which are proven to provide health benefits. However, these cannabinoids are not present in the hemp seeds, but in other parts of the plant including the leaves, flowers, and stems. However, I would like to briefly comment on this property of hemp. As more research is done into the health effects of cannabinoids and the ability to extract these compounds from the THC, their use is becoming more popular. Pharmaceutical companies are even creating synthetic cannabinoids (the healthy part of the plant) to treat various ailments. They have been shown to have anti-inflammatory, pain relief, brain protective and immune system regulation properties. Because of the ability to protect the brain, it can help with neurological conditions such as Parkinson’s, Alzheimer’s, multiple sclerosis, nerve pain, and childhood seizure disorders.
Hemp was one of the first cultivated agricultural crops, originating in China, where they used it to make paper. Hemp was not introduced to other parts of the world until the Middle Ages. Hemp fiber was used in pottery, in making textiles and paper, and in making rope, yarn, twine and string; hemp seeds were used as a food and made into an edible oil. The oil was also used to make paints, varnishes, and soaps. In AD 70 the medicinal properties of the hemp plant were documented in early medical writings. The Gutenberg Bible (15th century) and the King James Bible (17th century) were both printed on hemp paper as the process of using wood pulp to make paper was not invented until the 1800s (19th century).
Hemp was first grown in North America in the 1600s. In many places it was the first crop grown by new settlers. Then in 1937, hemp was banned as a crop because of the incorrect connection with other cannabis crops which were used as a drug. Finally in 1998, hemp was once again accepted in Canada as a commercial crop; this same legislation was not in place in the United States until 2018.
Hemp seeds, derived from the hemp plant are rich in nutrients. A 30 gram (3 tablespoons) serving of raw hemp seeds contain: 166 calories; 9.46 grams of protein; 14 grams of fat; 2.6 grams of carbohydrates; 1.2 grams of fiber. Hemp seeds are also a good source of iron, Vitamin E, manganese, magnesium, B-vitamins, phosphorus, potassium and zinc.
Three tablespoons of hemp seeds contain 210 mg of magnesium, 50% of the recommended daily amount (DV). Approximately half of adults in North America get less than the daily recommended amount of magnesium from their diet. The main function of magnesium is as a helper molecule that is involved in over 600 chemical reactions in the body. It assists in converting food into energy, creating protein from the various amino acids, helps create and repair DNA, helps muscles to contract and relax, regulates neurotransmitters which send messages throughout the brain and the nervous system. During exercise, the muscles need more magnesium than when at rest. Having sufficient magnesium levels in the body allows improved muscle function during exercise, with less fatigue; it can also improve muscle mass and power. Because of magnesium’s role in brain health, low levels of magnesium are associated with an increased risk of depression and anxiety. Studies show that depression and anxiety symptoms are improved with an adequate magnesium intake.
Magnesium enhances the ability of insulin to reduce blood sugar levels, reducing the risk of type 2 diabetes. Studies show that almost half of the people with type 2 diabetes are deficient in magnesium. Low magnesium levels increase inflammation in the body, which leads to many of the chronic illnesses that occur as people age such as heart disease. Migraine headaches are also associated with a low magnesium intake. In fact, magnesium can relieve the symptoms of a migraine quicker and more effectively than common migraine medications.
Magnesium is vital for bone health. Over 50% of the magnesium in our bodies are found in our bones. Low magnesium levels can cause osteoporosis where bones become brittle and weak; a high magnesium intake can increase bone density. Magnesium supplements are often used as a sleep aid to treat insomnia. Magnesium has been shown to improve both sleep quality and duration.
Hemp seeds contain phytosterols, a compound that is found in the cell membrane of many different varieties of plant food, including nuts and seeds, fruits, vegetables, legumes, and plant oils. Because it is contained in many healthy plant foods, people who eat a vegan or vegetarian diet consume more phytosterols than people who eat nonvegetarian diets. They provide a very specific health benefit. Phytosterols are structurally similar to the cholesterol in our body. When eaten, they compete with cholesterol absorption, which then blocks cholesterol from being absorbed, lowering the body’s cholesterol levels. This helps reduce the amount of cholesterol that can create plaque in our arteries. In fact, phytosterols are so effective in reducing cholesterol levels that it is recommended that people with high cholesterol levels consume 2 grams of phytosterols daily. In the United States, the FDA states that eating foods containing high levels of phytosterols may reduce the risk of heart disease. Research on phytosterols have shown no negative effects on the body, especially when consumed in food as part of a healthy diet.
Hemp seeds are a very rich source of plant protein, second only to soybeans which contains the highest plant-based protein. It is also a complete protein in that it contains all nine amino acids. Specifically, hemp seeds are high in the amino acid arginine, which is beneficial for heart health. Very few plant foods are a complete protein source, which is why hemp can play an important role in a vegan diet.
Much of the fiber in hemp seeds is in the husk. To obtain the highest level of fiber, purchase hemp seeds with the hull intact.
Hemp seeds have a pleasant, nutty flavour, and are often added to breads and cakes. Shelled hemp seeds are called hemp hearts; they are sold as a health food and can be eaten raw. They are either sprinkled on salads or blended with fruit smoothies. Hemp seed milk is an alternative to dairy milks in drinks and baking; it is a good source of protein and calcium. It has a low smoke point so it is not good as a cooking oil.
Oil made from hemp seed has many health benefits. Hemp seed oil contains high levels of Omega-6 and Omega-3 fatty acids. The ratio of Omega-6 to Omega-3 in hemp seeds is 3:1, which is considered the perfect ratio that should exist between these two fatty acids in our diet. As mentioned in previous seed articles, both chia and flax contain more Omega-3 than Omega-6, which helps balance out the excess Omega-6 in many diets.
However, hemp seed oil, because it is at this ideal ratio, helps maintain healthy cholesterol levels, fights inflammation, protects against heart attacks and cancer and
regulates metabolism. This perfect ratio also boosts the immune system to fight against bacteria, viruses, and other germs that surround us daily. Because hemp seed oil contains the perfect Omega-6 to Omega-3 ratio, it means that the human body can best absorb their nutritional value and reap their health benefits.
Dermatologists recommend patients consume hemp seed oil regularly to help skin glow. Its perfect ratio of fatty acids help hydrate and moisturize the skin. It has been known to treat skin complaints such as eczema and dry, itchy or flaking skin. Because of its moisturizing qualities, hemp oil can also nourish your hair follicles and scalp, leading to stronger and shinier looking hair.
A research study from Finland showed that hemp seed oil increased a specific Omega-6 fatty acid called gamma-linolenic acid in the blood. This particular fatty acid is very effective in decreasing inflammation, which has people reporting miraculous cures for ailments such as allergies, eczema, dry skin, slow wound healing and even rheumatoid arthritis after using hemp seed oil.
Another unique property of hemp seed oil is that it contains Vitamin D. Very few foods contain Vitamin D, which is actually a hormone that balances out calcium, magnesium, and phosphorus in our body. Hemp seed oil contains the essential substances, which, as a group, compose Vitamin D. Although sunlight is a good source of Vitamin D, we also need it in our diets, especially at those times when the sun cannot produce Vitamin D. A lack of Vitamin D can lead to rickets, or soft and malformed bones, which continues to be a problem for children around the world. Vitamin D also regulates immunity and normalizes blood pressure. Having a good dietary source of Vitamin D can prevent these ailments.
Hemp seed oil can be used in salad dressings and added to pastas and soups. Eating 1–2 tablespoons a day will provide you with all its unique health benefits.
Seeds were included in the original diet given to Adam and Eve in the Garden of Eden. Even in their sinless state, Adam and Eve were instructed to eat the diet that would provide them with the nutrition necessary to keep their bodies in the best working order. After sin came into the world, it has become more challenging to maintain a healthy body as we are now subject to sickness, decay and ultimately to death. So, what must we do to stay as healthy as possible? Would it not be by adhering to the diet that God originally gave to man?
“Our bodies are built up from the food we eat. There is a constant breaking down of the tissues of the body; every movement of every organ involves waste, and this waste is repaired from our food. Each organ of the body requires its share of nutrition. The brain must be supplied with its portion; the bones, muscles, and nerves deserve theirs. It is a wonderful process that transforms the food into blood and uses this blood to build up various parts of the body; but this process is going on continually, supplying with life and strength each nerve, muscle, and tissue.
“Those foods should be chosen that best supply the elements for building up the body. In this choice, appetite is not a safe guide. . . . We cannot safely be guided by the customs of society. . . . The disease and suffering that everywhere prevail are largely due to popular errors in regard to diet.” –Counsels for the Church, p. 221
Helen Marttinen