Production of hemp products is increasing in the United States. We can expect to see a more cost effective availability of hemp products the marketplace. Hemp food products often contain hemp hearts, the inner nut of the hempseed. Hemp hearts are an easy way to add many nutrients into the daily diet.
Nutrients are described as macro or micro nutrients. Healthy fats, protein and carbohydrates are macronutrients. While micro nutrients refers to the many vitamins and minerals that are gaining more public recognition as new information becomes available regarding their benefit, including for mental health.
Fortunately hemp hearts are a delicious way to supplement the diet with a healthy dose of both macro and micro nutrients. Many nutrients can be given to the body from eating hemp hearts.
Macro nutrients are taken in larger dosage to help the body make energy and balance blood glucose.
Hemp Hearts are protein rich. A 2024 Literature review “Nutraceutical potential, phytochemistry of hemp seed (Cannabis sativa L.) and its application in food and feed: A review.” Shows that hemp seeds have more protein than an egg and that the protein increases when the seeds are dehulled. A process of removing the outer shell and leaving just the hemp heart. This sweet and nutty tasting plant protein is bioavailable. Meaning, that the body can absorb and metabolize it for energy and muscle building.
Amino acids from hemp hearts are unique compared to other plant based foods. Hemp Hearts provide all Omega 3-6-9 amino acids. These omega amino’s are essential for many functions in the body and are often known for improving cardiovascular health. Omega 3-6-9 amino acids are also important for brain and nervous systems health.
Carbohydrates provide quick energy for daily activities. The more strenuous activity the more carbs are often ingested.
Fiber is important to keeping a healthy blood glucose balance, decreasing constipation and maintaining a healthy weight.
Hemp hearts are low carb at about 2.6 g per 3 tablespoons with a fiber ratio content of 1.2 grams. This along with a total sugar content of .45 grams. Makes hemp hearts a good dietary supplement for those trying to maintain blood glucose control.
Micronutrients are taken in smaller doses and work to maintain health of many functions in the body. Hemp hearts contain many important micronutrient vitamins and minerals. All beneficial to the body in so many ways including immune support. Micronutrients can be obtained from hemp hearts in recommended daily intakes (RDI) found in 3 tablespoon servings of hemp hearts, as per the USDA Food Data Central, are as follows.
Zinc is important to maintaining good skin integrity, cellular brain health and give immune support. A healthy level of zinc can helps to decrease symptoms of depression. Frequent and high intake of alcohol can deplete zinc in the body. Hemp hearts are a nutritious source of zinc with an average of 2.97 mg of zinc per 100 grams of hemp hearts equaling about 27 % of RDI.
Vitamin A provides nutrition necessary for healthy vision as it also contains small amounts of retinol. Vitamin A is part of a group of vitamins of referred to as ADEK. That are becoming popular as immune supportive supplements. 3 tablespoons of hemp hearts provides 3.3 IU’s of obtainable vitamin A.
Vitamin E is an anti oxidant that promotes cellular health. Though contained in lower doses than some of the vitamins hemp hearts can provide with .24 mg per 3 tablespoons. Enough vitamin E is available to add it to the immune supporting profile of this nutritious supplement.
Vitamin B1 also called thiamine is present in hemp hearts at .384 mg. Low Vitamin B1 levels of this vitamin may be found in people with diabetes or excessive alcohol intake. Low carb hemp hearts come through again as nutritional supplement to meet the RDI of average 1.1-1.4 mg per day; depending on age and if pregnant.
Calcium comes in at 21mg per 3 tablespoons of hemp hearts. Good for helping to make strong bones and teeth, calcium is also important for a healthy circulatory system and muscle function.
Potassium is another mineral that is essential for good muscle movement and heart health. Hemp hearts are found to have 360 mg of potassium per serving.
Magnesium works with potassium and calcium to provide important muscle functions that including a normal heart rhythm. Magnesium is present in hemp hearts in amounts of 210 mg per serving which about half of the RDI.
Folate is a B vitamin that plays an essential role in helping to metabolize amino acids and for DNA health. Folate with 33 mg per serving of hemp hearts is comparable to the folate content in 3/4 cup of orange or tomato juice.
Providing nutrition to the body through eating healthy food is the best way and should be considered good self care. Some vitamins such as A and E are fat soluble. Meaning they are stored in bodily fats. This is why healthy fats are also important to the diet.
Supplementing with lab made, high dose vitamin nutraceuticals of A and E or other fat soluble vitamins like E and K. Can be dangerous and should be done carefully. As bodily fat can also store more than is necessary. Hemp hearts are a good supplement to provide manageable amounts of these micronutrients.
Hemp hearts are a delicious dietary supplement that provides both macro and micro nutrients in doses that are lower than lab made nutraceuticals but enough to provide the daily recommended dosage if eaten on a regular basis. In a way that is healthy and delicious.
Some micro nutrients like zinc, calcium or magnesium are not as easily obtainable unless specific foods are eaten. Giving another reason that hemp hearts are such a good natural and edible supplement as they can be added to any dish to enhance the flavor and nutritional value of each meal.
Hemp hearts are good for most all diet types. Mix them into eggs or sprinkle on salads for extra protein boost. Hemp Hearts can be raw or roasted, blended into butters or sauces and can be made into hemp milk.
The 2018 Farm Bill opened up the hemp industry in the United States. Hemp hearts that are produced in the United States are now available and an online search can easily locate a source.
