Hemp seeds have benefits from heart health to taste

Hemp seeds seem to be in everything now: Tom Brady’s smoothie, packaged granola, energy bars. But does that mean you need to include protein in your shakes, salad dressings, night oats, and so on?

Yes, you should.

“These super seeds are becoming more popular because of their nutritional potency and although they are described as having a nutty flavor, the flavor is relatively mild you can add to any meal that doesn’t exceed the flavor of the final dish,” Veronica said. Rouse, RD, Heart Dietitian.

Erin Dubich, MS, RDN, stated that hemp seeds are beneficial to health in many ways and are “cheap, easy and ready to eat when purchased”.

But before hemp seeds fall into a category with other seeds, keep in mind that these small but strong seeds are special: “Hemp seeds are very small and soft seeds,” says Dubich. “They do not bind and form a gelatinous coating, like chia seeds.”

As Rouse says, hemp seeds have an easy texture to fit into dishes you already like, compared to chia seeds, which are also mild in flavor but crispy and hard. And: “Linseeds are also smooth, but sometimes they are said to have a severe texture,” he says.

In terms of nutrition, Rouse says this trio is an excellent source of fiber, rich in essential fatty acids, high in omega 3 fatty acids and heart-healthy minerals such as potassium and magnesium. “The main differences are that hemp seeds have a higher protein content and more omega 6 fatty acids; chia seeds and flax seeds are richer sources of fiber, ”he says.

Next up is the health profile of hemp seeds, how to get more into your diet, and more questions about this increasingly popular ingredient.

What are hemp seeds?

Before you dive into hemp seeds, what exactly are these beige parts?

“Hemp seeds can be purchased in their full form, whole outer shells (known as hemp seeds), or shells / shells (known as hemp hearts), where the outer shell is removed,” says Rouse. In addition to hemp seeds, you can buy hemp seed oil and hemp protein powder products, he added.

Dubich also points out that hemp seeds come from the Cannabis sativa plant. (No, they won’t raise you.)

What is the nutritional value of hemp seeds?

There’s a good reason hemp seeds are so predictable.

“They are an excellent source of protein, fatty acids, potassium and magnesium,” says Rouse. Their most notable specifications are protein content, amino acids, fatty acids and minerals. Here is Rose’s distribution:

Protein

Hemp seeds they are very rich in protein, taking up about 25-30% of the seed, which is a great choice for vegetable protein.

Amino acids

“Hemp seeds contain nine essential amino acids, which a whole protein”Says Rouse, adding that amino acids are components of proteins, some of which are essential and can only be obtained through food. “Getting nine essential amino acids is even harder in a plant-based diet alone, and hemp seed is even more prominent.”

Minerals

Yes, this super food also contains minerals. “Hemp seeds It contains a lot of heart-healthy minerals, such as potassium and magnesium, ”shares Rouse. “Hemp seeds are a great way to add potassium to your diet,” he added.

Fatty Acids

Speaking of spectacular, “About 90 percent of hemp seed oil is made up of unsaturated fats, including polyunsaturated fatty acids (PUFAs), such as omega 3s,” says Rouse, noting that a diet of polyunsaturated fats is linked to a lower diet. cardiovascular disease and risk of hypertension.

Pretty neat food where you serve a roll of some size to sprinkle some of your smoothie or generously on top of the soup. (More on fatty acids below.)

Hemp seeds contain more iron, fiber, zinc, B vitamins and more good nutrients.

What are the health benefits of hemp seeds?

Eating hemp seeds regularly can be beneficial in some areas of health (along with a balanced diet, friends) such as heart health, weight loss and constipation. “Hemp seeds contain antioxidants like polyphenols.

These protect against diseases such as atherosclerosis, a condition in which free radicals damage the lining of your blood vessels and cause plaque to build up. But antioxidants help protect against free radicals and reduce the risk of developing these diseases, “says Rouse.” Hemp seeds also contain soluble fiber. “Eating the right amount of soluble fiber can help lower cholesterol levels.”

For these reasons, Rouse says that choosing to add hemp seeds to your diet follows the DASH diet (dietary approaches to stop hypertension) and helps you manage your blood pressure and reduce your risk of heart disease.

When it comes to weight loss, hemp seeds are also gaining ground. “Hemp seeds are a great source of fiber because they contain insoluble and insoluble fiber,” says Rose. “The combination of the two fibers helps you feel full for a long time, gives you less opportunity to eat more and helps you manage your energy consumption.”

If you suffer from constipation, you may want to add hemp seeds to your diet. “Most hemp seed fiber is insoluble,” Rouse offers, and insoluble fiber helps the body attract more water to our feces, achieving a smoother consistency and helping to alleviate the struggles of constipation.

How do you eat hemp seeds?

The standard serving size is about two or three tablespoons, FYI. The possibilities are almost endless. Dubich says you can add any kind of salad, smoothie, yogurt and oatmeal or cereal. Dubrich also likes to add these homemade protein bar recipes.

Don’t know if you have a full or poor career? “Whole hemp seeds are crunchy and are more suitable for incorporation into cereals, granola or salads,” says Rouse. “Hemp hearts are easier to consume and offer a chewy texture that you can add to your smoothies, pastries and decorations.”

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