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The Health Benefits of Hemp Hearts

With so many different options for added nutrition, are hemp hearts really one that we need in our diet? How do you know if indeed they are worth it? What are the added benefits? Do hemp hearts provide something that we cannot get in any other seed? The following will detail all the information about hemp hearts, answer the above questions, and much more. So, let’s begin! 

If this is the first time that you are hearing about hemp hearts, your first reaction may be to wonder if, indeed, they are made from cannabis. And the answer is yes! However, there is a pretty big difference between consuming cannabis and consuming hemp hearts. Hemp hearts are super nutritious and fuel the body in ways that other seeds do not. Plus, hemp hearts are an easy and tasty way to add some extra nutrition to your food! Hemp hearts contain essential omega-3 and omega-6 fatty acids. They are a complete plant-based superfood protein and have 15% of the daily recommended iron intake. However, before we go further, it’s important to understand what exactly hemp hearts are and even how they differ from hemp seeds. 

Hemp Seeds versus Hemp Hearts 

Although there are many similarities between the hemp seed and the hemp heart, there are also some distinct differences as well. These differences are significant when it comes to how to consume hemp hearts. 

Hemp Seeds

Hemp seeds are the seeds of the cannabis Sativa plant. But not to worry, it’s not the same as consuming cannabis. You will not get high by consuming the seeds of the plant! They have a hard nut exterior and a soft, chewy inside. The seeds make a great crunchy snack on their own. However, they are not easy to use in recipes because of their hard exterior. Think of the hemp seed as a snack and not so much as something to use in recipes. 

Hemp Hearts

Hemp hearts, on the other hand, are the raw, hulled hemp seeds. They are the soft, chewy centers but without the hard exterior. These are the ones that can be used in a multitude of ways. Hemp hearts have a subtle nutty flavor and can even be consumed raw if so desired. They are easy to cook with and can even be sprinkled over pre-made foods. They are also supported by many health-conscious nutrition plans such as Whole 30, keto, paleo, and others. 

Benefits of the Hemp Seed and Hemp Heart

The benefits of this little seed are abundant. And for the most part, consuming the hemp heart is easier and tastier than the seed; however, both the seed and the heart have the same health benefits. What are some of those benefits? Here’s the shortlist!

  • Fights Inflammation
  • Relief from PMS Symptoms
  • Benefits to the Muscles and Joints
  • Easy to Digest Nutrients that Aid with Digestion in General
  • Improved Heart Health
  • Benefits to Skin Disorders
  • Great Source of Plant-Based Protein 

And now for the details! 

  • Fights Inflammation

Hemp hearts are superb at fighting inflammation. Inflammation can be either helpful in the sense that inflammation occurs when the body is trying to fight infection or injury, or it can have rather negative consequences. So, for small issues, inflammation is helpful, but chronic inflammation is actually quite dangerous. Let’s look at how. 

So how do hemp hearts fight inflammation? They do so because they have a unique and rare fatty acid profile that includes a ratio of 3 to 1 fatty acids, Omega-6, and Omega-3. This just happens to be the perfect ration for the human body. These fatty acids, along with a few others, help to fight inflammation and enhance the immune system. Chronic inflammation can wreak havoc on the body and develop significant issues like heart disease and cancer. Hemp hearts to the rescue! 

  • Relief from PMS Symptoms

PMS and even menopausal symptoms can be very challenging to manage. However, hemp hearts contain something called GLA. GLA can alleviate the symptoms of PMS and even menopause by balancing out the body’s hormone levels. Pretty powerful stuff for tiny little seeds! 

  • Benefits to the Muscles and Joints

The essential fatty acid Omega-3 that is found in Hemp Hearts is necessary for joint and muscle repair. Omega-3 is a nutrient that is crucial for the body. As well, it can also help to fight heart disease and lower blood pressure. Rich in magnesium, hemp hearts can also help to reduce headaches, muscle cramps, and post-workout cramps. This last one is a great added benefit for athletes and fitness enthusiasts. Pain from workouts is normal, but adding some hemp hearts to your meals can ease some of the cramping post-workouts. 

  • Easy to Digest Nutrients that Aid with Digestion in General

Edestin is the protein that comes from hemp hearts. It is a protein that is easily absorbed by the human body. Protein sources are not always easy to come by, especially for those following a vegan diet. However, with an easy addon like hemp hearts, this added protein is quite valuable. The protein edestin also allows hemp hearts to have a low allergy potential. This is very helpful to those with allergies to soy or peanuts because they can use hemp hearts as a replacement. 

  • Improved Heart Health

It’s all about the heart! With heart disease being one of the highest causes of death, having more ways to help with heart health is a great option. With the amino acid “arginine” that is found in hemp hearts, the blood pressure is lowered, thereby reducing the risks of heart disease. Rich in phytonutrients and anti-aging antioxidants like vitamin E, which protect the cardiovascular system, how can you go wrong? These little guys are incredible at keeping the heart-healthy and strong! 

  • Benefits to Skin Disorders

Be it dryness or other skin issues, hemp hearts can help. Hemp hearts can help to combat symptoms of issues such as eczema by improving the blood levels of essential fatty acids. Relief from dry skin and itchiness is also possible. 

  • Excellent Source of Plant-Based Protein

When it comes to protein, it’s beneficial for omnivores to have more options than just animal products. Not to mention that vegetarians and vegans need to have a multitude of regular, high protein options. Hemp hearts provide a solution for everyone as they have similar protein levels to beef. It’s not recommended for omnivores to eat masses of red meat, so the fact that hemp hearts have similar protein levels to beef is fantastic. The benefits of red meat minus the negatives! Hemp hearts are also considered a complete protein source. This means that they provide all the essential amino acids that the body needs. The body can’t produce its own amino acids, which is why they are called “essential.” It means that it is essential that we get them from high-quality external sources. 

How to Enjoy Hemp Hearts

Hemp hearts are enjoyable and easy to use. They taste nutty and sweet, almost like pine nuts. They have a crunchy yet creamy texture that makes them the most versatile omega-3 source that is also vegan. Try adding them to creamy soups instead of dairy or nut milks, that creamy texture is so similar to the one from dairy but much healthier! Their high protein content makes it a perfect addition to meal replacement bars, cereal, oatmeal, salads, pasta, pesto, dressings, sauces, smoothies, and shakes as well as desserts and side dishes. There are so many ways to enjoy hemp hearts and know that you are fueling your body with high-quality nutrition when you do. 

Why you should consume Hemp Hearts

Hemp seeds contain Omega-3 essential fatty acids necessary for muscle and joint repair. They also have all the essential amino acids and are easily digestible. In fact, just three tablespoons of hemp hearts contain ten grams of protein — that’s more than the amount found in a large boiled egg! No wonder they are great for vegans! 

Still unsure of how to incorporate hemp hearts into each meal? Follow this user-friendly guide to see how quickly and easily you can start adding hemp hearts to every single meal. 

Meal ideas that can include Hemp Hearts! 


Sprinkle on top of cold cereals, hot oatmeal, overnight oats, fruit platters, and smoothie bowls.

Add to shakes and smoothies.

Sprinkle over toast. 


Sprinkle over salads and soups.

Use to cook within sauces, soups, and stews.

Toss over frittatas and scrambled eggs.

Bake into hemp heart falafel 


Sprinkle on top of salmon or steamed veggies.

Use as a topping on stir fry dishes or vegan meats. 

Need a reminder on why you should be adding hemp hearts to your diet? Once again, here’s the shortlist for why you should start making Hemp Hearts part of your daily diet.

  • Hemp hearts contain all 9 essential amino acids and are known as a complete protein.
  • They also have Omega 3+ Omega 6 fatty acids, which are essential for heart health, immunity and are anti-inflammatory.
  • Hemp hearts are chock full of Magnesium -in fact, they have 70% of the daily requirement.
  • Did we mention Iron? Try30% of the daily requirement for adults.
  • Hemp hearts are also a great source of fiber. Fiber is essential for gut health, and hemp hearts have 3g per 3tablespoons or serving.
  • They are also a good source of phosphorous, which is vital for our metabolism, our nervous system, hormone balance, and energy levels.
  • Hemp hearts are very low in sodium, only 1% of the daily value.
  • They are a good source of folate. This is very important for women who may be pregnant or trying to get pregnant as well as overall body cell functioning.
  • Hemp hearts are full of Vitamin E and antioxidants.
  • Good source of potassium. This is beneficial for heart health, building muscle, and replenishing electrolytes.
  • Lastly, hemp hearts contain phytosterols, which significantly lower cholesterol. 

So, don’t delay! No matter which eating plan or diet you are following, there is a place in it for Hemp Hearts. Grab a bag at your local grocery store and start adding them to your daily meals. These little seeds are easy to include in your diet, they have a mild nut to bland taste and can be added to pretty much anything. As a low allergen food, they are also easily accessible to everyone. There really aren’t any drawbacks to these fantastic little seeds! So start “hemping” up our food today! Your health will thank you for it, and it will help you to keep your body in top form. 


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