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hemp seed protien

Hemp seed protien
Neijat, M., Suh, M., Neufeld, J., & House, J. D. (2016, May). Hempseed fed to hens effectively increased n-3 polyunsaturated fatty acids in total lipids, triacylglycerol and phospholipid of egg yolk [Abstract]. Lipids, 51(5), 601–614. Retrieved from https://link.springer.com/article/10.1007/s11745-015-4088-7

Health benefits of hemp seeds

Although hemp seeds come from the Cannabis sativa plant, they do not produce a mind-altering effect.

These small, brown seeds are rich in protein, fiber, and healthful fatty acids, including omega-3s and omega-6s. They have antioxidant effects and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints.

In this article, we look at the various benefits of hemp seeds and provide tips for adding them to the diet.

Nutritional benefits of hemp seeds

These seeds are full of nutritious compounds, including:

1. Protein

Hemp seeds contain almost as much protein as soybeans. In every 30 grams (g) of seeds, or about 3 tablespoons, there are 9.46 g of protein.

These seeds are a complete source of protein, meaning that they provide all nine essential amino acids.

Amino acids are the building blocks for all proteins. The body cannot produce nine of these acids, so a person must absorb them through the diet.

Relatively few plant-based foods are complete sources of protein, making hemp seeds a valuable addition to a vegetarian or vegan diet.

Hemp seeds are especially rich in an amino acid called arginine, which has benefits for heart health.

2. Unsaturated fats

The health benefits of polyunsaturated fats, especially omega-3 fatty acids, are becoming increasingly well known.

Hemp seeds are a great source of essential fatty acids, such as alpha-linolenic acid (ALA), which is an omega-3.

The body cannot produce essential fatty acids, and the body must absorb them from the diet. They are crucial for long-term health.

The ratio of omega-3s to omega-6s is also important.

In general, people tend to eat too many omega-6s and too few omega-3s, but adding hemp seeds to the diet may help to promote a balance.

According to results of a 2015 animal study, incorporating hemp seeds and hemp seed oil to hens’ diet led to eggs with increased levels of omega-3s in the yolks and a more healthful omega-3 to omega-6 ratio.

Also, hemp seeds are low in saturated fats and contain no trans fats.

3. Fiber

Much of the fiber in a hemp seed lies in its outer hull, or shell. If possible, purchase hemp seeds with the hulls intact.

However, even without the shells, hemp seeds are a god source pf fiber, with three tablespoons containing approximately 1.2 g of fiber.

Consuming enough fiber every day can:

4. Minerals and vitamins

Hemp seeds contain an impressive array of vitamins and minerals and are especially rich in:

They are also a good source of iron, zinc, and B vitamins, including:

Health benefits of hemp seeds

Alongside the nutritional benefits, some research suggests that hemp seeds have a wide range of positive health effects. They may:

5. Protect the brain

A study published in the journal Food Chemistry found that hemp seed extract has antioxidant effects in lab tests. These effects may result from the seeds’ cannabidiol (CBD) content.

Results of a review from 2018 suggest that CBD and other compounds in the seeds may have neuroprotective, anti-inflammatory, effects and may also help to regulate the immune system.

The review suggests that, because of these potential properties, CBD may help with neurological conditions, including:

6. Boost heart health

The medical community believes that omega-3 fatty acids improve the health of the heart and reduce the risk of issues such as arrhythmias and heart disease.

Hemp seeds contain high levels of omega-3s and a healthful ratio of omega-3 to omega-6 fatty acids.

The seeds also contain high levels of arginine, an amino acid that turns into nitric oxide.

Nitric oxide is essential for artery and vein dilation, and it helps keep blood vessel walls smooth and elastic.

Lowering blood pressure, eating a healthful diet, and participating in varied forms of exercise may help to decrease the risk of heart failure.

7. Reduce inflammation

The amount of omega-3s in hemp seeds and the seeds’ healthful omega-3 to omega-6 ratio can together help to reduce inflammation.

In addition, hemp seeds are a rich source of gamma linolenic acid (GLA), a polyunsaturated fatty acid which may also have anti-inflammatory effects.

Some studies on animals suggest that GLA can act as a potent anti-inflammatory. However, recent studies in humans suggest that the acid is not always effective.

A review in The European Journal of Pharmacology states that humans process GLA in a very complicated way, which may explain why the studies in humans produce more varied results than those on animals.

When looking at these studies, it is important to note that researchers usually use high concentrations of hemp seed extracts and that eating the seeds may produce less dramatic effects.

Reducing inflammation may help manage the symptoms of chronic diseases, such as:

  • metabolic syndrome
  • type 2 diabetes
  • arthritis
  • heart disease
  • non-alcohol-related fatty liver disease

8. Improve skin conditions

Atopic dermatitis (AD) and acne can both result from chronic inflammation. The anti-inflammatory compounds in hemp seeds may help.

Among other possible dietary causes, acne may be linked to a deficiency in omega-3s. The high omega-3 content in hemp seeds may help to manage and reduce acne symptoms.

A 2018 review explored the effects of dietary changes on skin diseases. While the authors found evidence that eating more omega-3s may improve symptoms of acne, determining the extent of the effects will require more research.

The authors also note that prebiotics and plant fibers may help to manage symptoms of AD. Hemp seeds are a rich source of plant fiber.

9. Relieve rheumatoid arthritis

Rheumatoid arthritis is an autoimmune condition. It causes the immune system to attack its own tissues, which leads to inflammation in the joints.

In 2014, research conducted in human cells suggested that hemp seed oil could have anti-rheumatic effects.

However, a 2018 review found a lack of conclusive evidence to suggest that cannabinoids could effectively treat rheumatic diseases. The authors noted that more research is needed.

Nutritional profile of hemp seeds

Hemp seeds contain plenty of protein, healthful fatty acids, and fiber.

According to the United States Department of Agriculture (USDA), 3 tablespoons of hemp seeds contain 116 calories and the following nutrients:

Protein 9.47 g
Carbohydrates 2.60 g
Fat 1.20 g
Total fatty acids 14.62 g
Monounsaturated fatty acids 1.62 g
Polyunsaturated fat 11.43 g
Saturated fatty acids 1.38 g

Hemp seeds are also a healthful source of vitamin E and minerals, such as calcium, iron, magnesium, potassium, and zinc.

How to add hemp seeds to the diet

When considering the results of studies, it is important to note that researchers often use hemp seed extract, rather than whole hemp seeds.

People can purchase shelled, ground, or split seeds. To remove the seeds’ hard outer shells at home, a person can use a mortar and pestle or a food processor.

Whole seeds act as a bulking agent, and they also add fiber to the diet, which can aid digestion.

Try incorporating hemp seeds into the diet by:

  • sprinkling whole or ground seeds on cereal or yogurt
  • adding the seeds to smoothies
  • baking with hemp seeds and others rich in omega-3s
  • making hemp milk at home using whole seeds
  • sprinkling hemp seeds, along with other seeds or nuts, on a salad

People can find hemp seeds in some supermarkets, health food stores, and online.

Online stores also offer other hemp products, such as hemp milk, which may be fortified with extra nutrients, and hemp protein powder, which is a plant-based alternative to whey protein powder.

Risks

Although hemp seeds come from the cannabis plant, they ideally contain no tetrahydrocannabinol (THC), which is the active ingredient in cannabis.

Hemp seeds will not produce a mind-altering effect.

However, athletes and others who undergo drug testing should be aware that consuming hemp products can, in some cases, lead to failed urine tests. The level of THC in any hemp-based product depends on the suppliers and the manufacturing process.

In Canada, the production of hemp seeds is tightly regulated to prevent cross contamination of THC from the cannabis plant.

A legal principle in the U.S. prohibits people from growing hemp seeds with THC concentrations higher than 0.3 percent. The U.S. government also strictly regulates the importation of hemp seeds and hemp-based products.

Takeaway

Hemp seeds have a rich nutrition profile. They contain high levels of antioxidants, fatty acids, minerals, and vitamins.

The shells add fiber to the diet, and grinding the seeds helps the body to absorb more of the other nutrients.

Some research has suggested links between hemp seeds and health benefits, but these studies tend to use extracts with high concentrations.

While there are potential health benefits to consuming hemp seeds, avoid eating excessive amounts. There is evidence that some seeds contain levels of THC that exceed the legal limit.

The most healthful choice is to eat a varied diet that contains a wide range of nutrients.

Related coverage

Additional information

Article last reviewed by Tue 11 September 2018.

Visit our Nutrition / Diet category page for the latest news on this subject, or sign up to our newsletter to receive the latest updates on Nutrition / Diet.

All references are available in the References tab.

References

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Hemp seed protien

Summary Hemp protein is very easy to digest, but look for cold-pressed hemp protein for the highest quality.

Hemp Protein Powder: The Best Plant-Based Protein?

Protein powders are popular nutritional supplements used by athletes, bodybuilders and those trying to gain weight or increase muscle mass.

Hemp protein powder is one of the more popular varieties, made by grinding pressed hemp seeds into a fine powder.

It has an earthy, nutty taste and is often added to shakes or smoothies to boost protein intake.

Hemp is a high-quality vegan protein, containing all nine essential amino acids, plus fiber, healthy fats and minerals.

This article reviews the pros and cons of hemp protein powder and determines whether it’s the best plant-based protein powder available.

Hemp is a complete protein, containing all nine essential amino acids that humans must get from food.

However, research is mixed on the exact amounts of these amino acids it contains.

One study found that the amino acid profile of hemp protein is similar to egg whites and soy, which are both high-quality protein sources (1).

However, other studies have shown that hemp has relatively low levels of the essential amino ac >2 , 3 ).

A 1/4-cup (30-gram) serving of hemp protein powder contains around 120 calories and 15 grams of protein, depending on the brand (4, 5).

That’s less protein per serving than soy or pea protein powders, which are more highly refined and contain up to 90% protein (6).

However, for those who prefer less processed protein sources, hemp is a good choice.

Summary Hemp protein is a complete protein, containing all nine essential amino acids, but more research is needed on its quality. Each 1/4-cup (30-gram) serving contains 15 grams of protein.

In general, animal proteins are more easily digested than plant proteins, but research shows that 91–98% of the protein in ground hemp seed is digestible ( 2 , 7 ).

This means that your body can use almost all of the amino acids in hemp protein powder for important bodily functions, such as repair and maintenance.

Researchers believe that hemp is so easy to digest because it contains the proteins edestin and albumin, which your body can break down quickly ( 3 ).

However, other studies that judge proteins based on both digestibility and amino ac >2 ).

Research has found that heat processing can reduce the digestibility of hemp protein by about 10%, so look for hemp protein powders made from cold-pressed seeds ( 2 ).

Summary Hemp protein is very easy to digest, but look for cold-pressed hemp protein for the highest quality.

High-fiber diets have been linked to many health benefits, including improved blood sugar, healthier gut bacteria and a reduced risk of bowel cancer ( 8 , 9 , 10 ).

Women and men should consume 25 grams and 38 grams of fiber per day respectively, but studies show that less than 5% of American adults meet these recommendations ( 11 , 12 ).

High-fiber foods, such as hemp protein, can help bridge this gap.

Hemp protein powders can contain different amounts of fiber depending on whether they were made from hulled or unhulled hemp seeds and whether additional fiber was added.

Most hemp protein powders contain 7–8 grams of fiber per 1/4 cup (30 grams) and provide 18–28% of the recommended daily intake (RDI) of fiber for men and women respectively (4, 5).

In comparison, other plant-based protein powders such as soy, pea and rice are highly refined and contain very little fiber (6, 13 ).

Hemp protein powder is a great way to add both protein and fiber to your diet, which may keep you feeling fuller, longer ( 14 ).

Summary Hemp protein powder is a good source of fiber, containing 8 grams per serving — much more than most other plant-based protein powders.

Hemp protein powder is made from hemp seeds that have been pressed to remove their oils, but it still contains roughly 10% of the original fat content ( 15 ).

A 1/4-cup (30-gram) serving has around 3 grams of fat, most of which is unsaturated and excellent for heart health (4, 5, 16 , 17 ).

Additionally, hemp seeds contain an >19 ).

A typical Western diet prov >20 ).

Consuming foods such as hemp seeds, which have lower omega-6 to omega-3 ratios, can help correct this imbalance and may improve heart health ( 21 ).

Since hemp protein powder is less refined than other protein isolates, it contains more fat than most protein powders.

This fat content can be good for people who want to add more heart-healthy unsaturated fats to their diet but may be undesirable for those seeking a lower-calorie protein powder.

Since hemp protein powder contains fat, it should be stored in the refrigerator after opening to prevent the fats from going rancid.

Summary Hemp protein powder contains omega-6 and omega-3 fats in an ideal 3:1 ratio that promotes heart health, but it’s slightly higher in calories because of it.

Hemp seeds are an incredibly rich source of minerals such as phosphorus, magnesium, calcium, iron, manganese, zinc and copper ( 15 ).

To date, no research has investigated how processing the seeds into protein powder affects the levels of these nutrients.

However, the nutrition fact labels on many hemp protein products indicate that they contain up to 80% of the RDI for magnesium and 52% for iron per serving (22).

What’s more, hemp seeds contain compounds called lignanam >23 ).

Summary Hemp protein powder is a good source of antioxidants and minerals, especially magnesium and iron, which benefits your health.

Hemp protein powder is brownish-green in color and has a taste that can be described as earthy, nutty or grassy.

While many people enjoy the taste of hemp protein powder, others find it too strong.

It’s worth trying a small amount of hemp protein to see if you enjoy it before buying it in bulk.

Since hemp protein is less refined than other types of protein powders, it’s slightly grittier in texture.

It blends well with smoothies and shakes, but can be sandy when stirred with water.

Summary Hemp protein powder has an earthy taste that many people enjoy. It’s best consumed blended with other ingredients, since it can have a grittier texture than other plant-based protein powders.

Adults need at least 0.36 grams of protein per pound (0.8 grams per kg) of bodyweight, every day ( 26 ).

For a 150-pound (68.2-kg) adult, this equates to 55 grams of protein per day.

However, people who exercise need more protein to maintain their muscle mass.

The International Society of Sports Nutrition recommends that regular exercisers eat 0.64–0.9 grams per pound (1.4–2.0 grams per kg) of bodyweight, per day ( 27 ).

People who do resistance training while cutting calories, such as bodybuilders and fitness competitors, may need up to 1.4 grams per pound (3.1 grams per kg) of bodyweight ( 27 , 28 ).

Athletes should consume protein within two hours after exercise for maximum recovery benefits. Doses of 5–7 tablespoons of hemp protein powder are most effective for muscle building ( 26 ).

While whole foods should make up the bulk of the protein in your diet, supplementing with protein powder can be a good additional protein source.

Summary Hemp protein powder can be a useful additional protein source, especially for athletes. 5–7 tablespoons provides the ideal amount of protein for exercise recovery.

While hemp protein powder is safe for most people, there can be potential side effects.

Since hemp protein contains relatively high amounts of fiber, some people may experience gas, bloating or diarrhea if they consume too much too quickly.

Additionally, those with allergies to hemp should avo >29 ).

A few animal studies suggest that hemp may be unsafe for pregnant or nursing women, people with anemia and those with poor immunity, but human studies are needed ( 30 , 31 ).

Though hemp is in the same plant family as marijuana, hemp seeds contain very little of the psychoactive compound THC. Research shows that eating up to 0.67 pounds or 300 grams of hulled hemp seeds per day does not interfere with urine drug tests ( 32 ).

Summary Hemp is safe for most people, though it can cause digestive problems. It should be avoided by anyone with hemp allergies and certain medical conditions. This protein powder does not contain enough THC to affect drug test results.

Hemp protein powder is a complete protein that packs antioxidants, minerals, fiber and heart-healthy unsaturated fats.

It’s a good choice, especially for vegans, but may be less nutritious than other plant-based proteins such as soy.

While it’s generally safe, it can cause side effects or adverse reactions in some people.

More research is needed to determine the quality of hemp protein powder, but it is a good choice for those looking for a nutritious protein powder with fiber and healthy fats.