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Hemp Seeds

Also known as: Hemp seeds, Hemp hearts, Industrial hemp seeds, Cannabis sativa L.

Overview

Hemp seeds, derived from the *Cannabis sativa* L. plant, are increasingly recognized as a nutrient-dense food source. They are particularly valued for their protein and essential fatty acid content, presenting a balanced profile of omega-3 and omega-6 fatty acids. Predominantly composed of edestin and albumin proteins, hemp seeds also offer a significant amount of insoluble fiber. Research indicates potential benefits in metabolic health, gastrointestinal function, and inflammatory modulation. Hemp seeds contain less than 0.3% THC, ensuring they are non-psychoactive. They can be consumed whole or as hemp hearts (shelled seeds).

Benefits

Hemp seeds offer several evidence-based health benefits. Studies suggest improvements in metabolic parameters, including reduced fat mass in animal models and enhanced insulin sensitivity in humans when combined with exercise. For gastrointestinal health, hemp seed-based formulations like MaZiRenWan have demonstrated increased complete spontaneous bowel movements compared to control groups. Furthermore, research indicates that hemp seeds may enhance intestinal barrier function in obese mice and increase antioxidant capacity in sedentary humans. The metabolic and gastrointestinal benefits are supported by moderate evidence, while neurological benefits are still preliminary.

How it works

The mechanisms of action of hemp seeds involve several pathways. They modulate the endocannabinoid system by upregulating 2-AG and AEA while reducing PEA and OEA in obese models. The high insoluble fiber content increases fecal bulk and reduces transit time, promoting healthy bowel movements. Additionally, the high arginine content in hemp seed protein may support nitric oxide production, contributing to cardiovascular health. These combined effects contribute to the observed metabolic and gastrointestinal benefits.

Side effects

Hemp seeds are generally well-tolerated, but some side effects have been reported. The most common adverse effect is mild gastrointestinal discomfort, which is often dose-dependent. Rare allergic reactions have been reported in isolated case studies. There is a theoretical risk of enhanced anticoagulant effects due to the vitamin K content of hemp seeds, although this has not been confirmed in clinical trials. No absolute contraindications have been reported in clinical trials, but individuals on anticoagulant medications should exercise caution. Overall, hemp seeds are considered safe for most individuals when consumed in moderation.

Dosage

The minimum effective dosage of hemp seeds for metabolic effects is around 30g per day. An optimal range, based on human equivalents of effective animal doses and human trials, is between 30-50g per day. While there is no established upper limit, dosages up to 100g per day have been well-tolerated in studies. Whole seeds are generally preferred over isolated components to leverage synergistic effects. Timing of consumption is not critical, but consistent daily intake is recommended. Individual responses may vary, so it's advisable to start with a lower dose and gradually increase as tolerated.

FAQs

Does decortication affect nutritional value?

Yes, decortication (hull removal) reduces the fiber content but concentrates the protein and fat content of the seeds. Both hulled and unhulled seeds offer nutritional benefits.

What is the THC content in hemp seeds?

Commercial hemp seeds contain less than 0.3% THC, which is a non-psychoactive amount. Therefore, consuming hemp seeds will not produce any psychoactive effects.

Are hemp seeds a good vegan protein alternative?

Yes, hemp seeds are a good source of vegan protein. They contain all essential amino acids, although the PDCAAS score is around 0.63, which is lower than some other protein sources.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7891210/ – This review discusses the nutritional and therapeutic potential of hemp seeds. It highlights the composition of hemp seeds, including proteins, essential amino acids, omega-3 and omega-6 fatty acids, and bioactive compounds. The review also explores the potential health benefits of hemp seeds, such as anti-inflammatory, antioxidant, and cardioprotective effects.
https://pubmed.ncbi.nlm.nih.gov/33486266/ – This study investigates the effects of MaZiRenWan, a traditional Chinese medicine formula containing hemp seeds, on chronic severe functional constipation. The meta-analysis of seven randomized controlled trials showed that MaZiRenWan significantly increased the complete spontaneous bowel movement rate compared to control treatments. However, the formula contains multiple herbs beyond hemp seeds, limiting the ability to isolate the effects of hemp seeds alone.
https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.882455/full – This study examines the impact of hemp seed supplementation on gut health and metabolic parameters in obese mice fed a high-fat, high-sugar diet. Results indicated that hemp seed supplementation reduced fat mass compared to linseed supplementation and improved intestinal barrier function. The study suggests that hemp seeds may modulate the endocannabinoid system and improve gut health in obesity.
https://www.mdpi.com/1420-3049/29/9/2097 – This review provides a comprehensive overview of the phytochemistry, bioactivity, and potential health benefits of hemp seeds. It discusses the various bioactive compounds present in hemp seeds, including phytosterols, tocopherols, and polyphenols, and their potential roles in promoting health. The review also highlights the importance of hemp seeds as a sustainable and nutritious food source.
https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.14417 – This study investigates the effects of hemp seed supplementation combined with exercise on brain-derived neurotrophic factor (BDNF) levels and lipid profiles in healthy adults. The results showed that the hemp seed and exercise group had significantly increased BDNF levels and decreased LDL cholesterol levels compared to the control group. The study suggests that hemp seed supplementation may enhance the benefits of exercise on brain health and cardiovascular risk factors.