Hemp Seeds – Small Powerhouses for Health, Fitness & Well-Being

Botanically speaking, the small nut fruits belong to the oil fruits. In addition to their high protein content (20-24%), which encompasses the entire amino acid spectrum, hemp seeds provide 28-35% fat in a composition of various fatty acids that is optimal for our body.

Hemp Seeds: The Underrated Superfood for Body and Mind

Fats are the second most important building material of our body after protein. They surround our organs and are part of the cell membranes, they transport the fat-soluble vitamins A, D, E, and K through the intestinal wall into the blood and are involved in many metabolic processes. Additionally, they keep us warm and strengthen our nerves.

Proteins, Fatty Acids & Vital Substances: Why Hemp Seeds Are So Healthy

Many of us consume too many saturated mostly animal fatty acids, which can increase cholesterol levels over time, lead to arteriosclerosis, and promote inflammation. In contrast, essential unsaturated fatty acids from seeds and nuts are particularly valuable – "essential" because our body cannot produce them itself and must obtain them from food, and "unsaturated" because they have at least one double bond in their chemical structure and play important roles in metabolism due to their reactivity.
With a content of 80-90% unsaturated fatty acids, hemp seeds are the leaders among plants! An optimal ratio between the essential unsaturated fatty acids Omega-6 and Omega-3 is crucial for our body. With a ratio of 3(-4):1, hemp seeds and hemp oil are close to the optimum determined by nutritionists for the human organism and are among the outstanding suppliers of Omega-3 fatty acids. These have various effects, for example, they increase the levels of messenger substances like dopamine, which allows the happiness hormone serotonin to dock better to the corresponding receptors, making us feel good. Conversely, too many Omega-6 fatty acids can lead to chronic inflammation, cancer, memory loss, and depression.

The lion's share of hemp oil consists of the two essential fatty acids linoleic acid (Omega-6) and alpha-linolenic acid (Omega-3) at 75-85%. Most oils, such as sunflower oil, contain enough linoleic acid but very little alpha-linolenic acid. The body must form further higher fatty acids, such as gamma-linolenic acid and stearidonic acid, from them with the help of enzymes. In many people, these conversion processes can be genetically or nutritionally impaired or affected by medication – but hemp provides us with these two rare fatty acid treasures in the plant kingdom already ready to use! The unsaturated Omega-6 fatty acid gamma-linolenic acid (GLA), discovered only in 1942, is part of our cell membranes and plays an important role in cell respiration. It is the precursor for prostaglandins, which are important for metabolism and help prevent inflammation. Besides hemp oil, which contains 3-4%, it is also found in evening primrose oil, borage oil, and the seed oil of black currants.

Omega-3 and Omega-6 in the Ideal Ratio for Heart, Brain, and Skin

Numerous studies indicate that an imbalance in the intake of Omega-3 and Omega-6 fatty acids and the associated imbalance of their metabolic products, the prostaglandins, play a role in the development of common diseases, for example, in cardiovascular issues or rheumatoid arthritis and other inflammations. For instance, treatment of patients with alpha- and gamma-linolenic acid resulted in a rapid decrease in all elevated cholesterol levels in the blood, and the inflammatory state of the organism could be reduced. Research has also shown that a deficiency of essential Omega-6 fatty acids, such as gamma-linolenic acid, in humans and animals can lead to inflammatory skin changes, suggesting that the cause of neurodermatitis in some cases could be an inherited disorder of fatty acid metabolism. The administration of gamma-linolenic acid improved the ratio of unsaturated to saturated fatty acids in the skin cells of neurodermatitis patients.

With stearidonic acid (SDA), hemp seeds and hemp oil contain another important building block for our fat metabolism. Together with other higher Omega-3 fatty acids formed from it, it is a crucial part of the nerve cells in the brain and retina and contributes to mental presence and fitness as well as good eyesight! The formation of this fatty acid is also impaired in many people, which can be easily compensated for by consuming hemp seeds and hemp oil.

Hemp Seeds in Nutrition: Snacks, Smoothies, Salads & Hemp Oil

Hemp seeds are the ideal crunchy snack for in-between meals and enhance muesli, smoothies, salads, and many other dishes. The hemp oil pressed from hemp seeds is power in liquid form! Just 2-3 teaspoons daily are sufficient to obtain enough essential fatty acids, with only cold-pressed oils from the first pressing ("extra virgin") guaranteeing optimal quality. Hemp oil should not be heated, as the polyunsaturated fatty acids are not stable and oxidize and become rancid at 60°C. Therefore, hemp oil, with its nutty flavor, is ideal for dressings and dips and can be added to cooked dishes, sauces, and soups afterward. In addition to its use as food, hemp oil is increasingly used in cosmetic body care products such as soaps, creams, and lotions. The high levels of polyunsaturated fatty acids can help with dry skin and compensate for aging processes, as the favorable fatty acid ratio in hemp oil corresponds to that of human skin!

Image source: © 2020 Tabea Walch