Sunflower, chia, and pumpkin seeds have their benefits—as do hemp seeds. Hemp seeds come from the Cannabis sativa L. plant and are related to marijuana, but they don’t cause any intoxication. Instead, hemp seeds can be a healthy part of meals, snacks, and drinks.
Curious about hemp seeds? Here’s how adding them to your diet might affect you—and the best ways to incorporate them into your repertoire.
While there aren’t many human studies specifically connecting hemp seeds to health outcomes, eating them is a simple way to increase your intake of plant-based foods. A diet rich in plants can help lower the risk of conditions like high blood pressure, stroke, and type 2 diabetes.
Hemp seeds are also nutrient-dense, meaning they have a lot to offer on their own. They’re low in salt, high in healthy fats, and rich in antioxidants, which help protect cells from damage caused by free radicals.
These tiny seeds are also a good source in fiber, a nutrient necessary for healthy digestion—a 3-tablespoon serving provides 1.2 grams. The same portion also contains 9.48 grams of protein, nearly as much as soybeans.
What’s more, hemp seeds are loaded with vitamins and minerals that help support everything from immune function to strong bones. They’re especially rich in:
- Manganese: 2.28 mg
- Zinc: 2.97 mg
- Potassium: 360 mg
- Calcium: 21 mg
Although hemp seeds can be nutritious, an allergic reaction is possible. While hemp seed allergies are uncommon, allergic reactions can happen after contact with any food.
Hemp seeds, which may also be labeled as “hemp hearts,” or hulled hemp seeds, have a subtle nutty flavor and crunchy texture. They can be eaten as is or incorporated into a variety of dishes.
- Baking: Use them in pancakes and baked goods like bread, cookies, and muffins.
- Breakfast: Blend them into smoothies or sprinkle them onto cereal, oatmeal, overnight oats, açaí bowls, yogurt, fresh fruit, or avocado.
- Garnishing: Enjoy them as a garnish on nearly any dish, from soup to stir-fries.
- Lunch or dinner: Add hemp seeds to homemade energy balls, salads, hummus, cooked veggies, falafel, and slaw.
Cold-pressed hemp seed oil can work well in chilled dishes, including smoothies, salad dressing, pesto, and cold marinated veggie sides. You can also use hemp milk as you would any other plant milk, such as in coffee, smoothies, cereal, or overnight oats or to make sauces and blended soups.
Hemp protein—which supplies protein from hemp, concentrated into a ground powder—is great for going into:
- Baked goods or chia pudding
- Pancakes, oatmeal, and overnight oats
- Savory blended soups
- Smoothies or energy balls
Hemp seeds contain nutrients such as magnesium, zinc, and protein. However, research is ongoing to determine their specific health benefits for human health. Hemp seeds do have the risk of causing an allergic reaction, though hemp seed allergy is not common. Also, the seeds can be used in just about everything—from snacks to smoothies. Contact a healthcare provider if you have questions about adding hemp seeds to your diet.
