According to RD, the key is that hemp seeds are good for your health
“One serving – three servings – of hemp seeds contains 180 calories, ten grams of protein, two grams of fiber, three grams of omega-3 fatty acids and is full of micronutrients such as magnesium, phosphorus, manganese, thiamin, vitamin E, and iron.” Keri Gans, MS, RDN, author Small change dietpreviously shared with Well+Good.
According to Amy Shapiro, MS, RD, CDN, registered dietitian and founder and director of Real Nutrition, hemp seeds are a great (and efficient) way to prepare a recipe with super-nutritious and longevity-promoting benefits. “Hemp seeds promote heart health because they are a source of L-arginine, an amino acid that dilates blood vessels and produces nitric oxide, which helps improve circulation. This can help reduce the risk of heart disease,” says Shapiro. Studies show that it reduces inflammation due to its effect on C-Reactive Protein.
Shapiro says hemp seeds contain two essential fatty acids — omega-3 and omega-6 — that research shows are directly linked to longevity and are linked to both brain health and heart health. According to a recent study, the presence of high levels of omega-3 in the blood can predict a low death rate in people over the age of 65. Meanwhile, when consumed in moderation, omega-6s produce signaling molecules in the body that are important for immunity, blood pressure control, inflammation, blood sugar control, and central nervous system function.
Hemp seeds are also the name of the game when it comes to plant-based protein. They are an excellent source of protein as 25% of their total nutritional value comes from protein. This is higher than both flax and chia seeds,” says Shapiro. In addition, they are considered a complete protein source, meaning they contain all the essential amino acids required by our bodies. She also notes that hemp seeds are a good source of fiber that promotes digestion, regularity and a healthy gut microbiome.
If you’re looking to buy hemp seeds, Shapiro recommends brands like Navitas, Manitoba Harvest or 365 available on Amazon.
4 brain-boosting hemp seed recipes packed with fiber and omega-3
1. Tahini hemp seed bars
Running on Real Food, these seven-flavor Tahini Hemp Seed Bars are packed with fiber-rich ingredients like rolled oats and come together in just a few easy steps. Plus, they’re packed with protein and nutty flavor thanks to hemp seeds and tahini (made from sesame seeds and loaded with healthy fats and anti-inflammatory properties).
Get the recipe: Tahini Hemp Seed Bars
2. Hemp Seed Energy Bites
These Hemp Seed Power Bites from Simple Veganista give new meaning to protein balls. They’re made with just five ingredients, including hemp seeds, dates, and oats, or they can be rolled in cacao powder, shredded coconut, or cinnamon for added fiber, antioxidants, and anti-inflammatory benefits.
Get the recipe: Hemp Heart Energy Bites
3. Hemp Seed Chocolate Chip Cookies
Turn dessert into a protein-packed delight with these hemp seed chocolate chip cookies by Conscious Plant Kitchen that are chewy, gooey, and amazing to make. As with the previous three recipes, the dough can be whipped together in the blink of an eye using a convenient food processor—making cleanup a breeze and no sweat.
Get the recipe: Hemp Cookies
4. Cilantro Jalapeno Hemp Seed Thursday
Just when you thought you couldn’t love hummus more, this Drain Hunger recipe enters the chat. It’s the perfect combination of rich, creamy and spicy, which means it’s basically the perfect dip to flavor fresh vegetables like carrots, broccoli and cabbage.
Get the recipe: Cilantro Jalapeno Hemp Seed Hummus (Without Tahini)
Feeling a little stuck? Here are RD’s go-to foods to make you go #2:
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