What Happens to Your Body When You Eat Hemp Seeds Regularly

Although they might not have garnered the same spotlight as other seeds (think chia, sunflower and pumpkin), hemp seeds have unique benefits. And adding them to your meals could amp up their nutritional profile. Hemp seeds are packed with nutrients such as heart-healthy fats, minerals and fiber.

Curious how something so small can make such a big impact on your health? Experts break down the benefits of hemp seeds and show how easy they are to add to your diet.

Health Benefits of Hemp Seeds 

Hemp seeds certainly offer health benefits. However, human studies on hemp seeds aren’t as robust as those that have looked at other types of seeds. That shouldn’t take anything away from these nutritional powerhouses. Current data suggests that hemp seeds are good for your health. Here’s how: 

1. May Protect Against Oxidative Stress 

Hemp seeds are a great source of potent antioxidants, which help combat oxidative stress caused by free radicals. By doing this, antioxidants protect our cells from damage. “A diet rich in antioxidants may reduce the risk of certain cancers by neutralizing free radicals and inhibiting tumor initiation and progression,” says Nichole Andrews, RDN, a Washington-based dietitian, cancer nutrition specialist and author of Sugar Does Not Feed Cancer.  

2. May Help Lower Inflammation in Your Body

Chronic inflammation can increase the risk of conditions such as diabetes, cardiovascular disease and some types of cancer. When you eat hemp seeds, though, you’re getting an optimal ratio of omega-3 and omega-6 fatty acids, helping modulate inflammation in the body. The upshot? “By reducing inflammatory markers, hemp seeds may contribute to creating an environment less conducive to cancer development,” Andrews says.  

3. May Improve Your Heart Health 

Hemp seeds are high in a plant-based compound called phytosterols. “They’ve been shown to significantly lower LDL (or bad) cholesterol,” says Colette Micko, M.S., RDN, a registered dietitian at Top Nutrition Coaching. High cholesterol is, of course, a risk factor for heart disease, and one study suggests that people eating the highest amount of phytosterols had a 2.8 percent reduced risk of cardiovascular disease versus those eating the lowest amount.

4. Provide a Healthy Source of Fat

Hemp seeds are a rich source of fat, most of it coming from heart-healthy polyunsaturated fats, such as omega-3 fatty acids. In fact, 70% to 80% of the fatty acids in hemp seed come from those polyunsaturated fats, which help protect against diabetes, obesity and cardiovascular disease, according to research.

5. Can Help Boost Your Fiber and Protein Intake

In 3 tablespoons of hemp seeds, you get about 9 grams of protein and 1 gram fiber. That’s key because most Americans eat too much animal protein and not enough dietary fiber, Micko says., Yet hemp seeds are a viable alternative to animal-derived protein because they’re a complete protein, meaning that they provide all nine essential amino acids. Plus, given their fiber content, they can help you get more of this important digestive-friendly and heart-healthy nutrient in your diet.

6. May Help Support Hormonal Health

Hormonal imbalances can cause numerous health issues such as increasing the risk of breast and prostate cancers, both of which are hormone-related. Yet because hemp seeds contain an omega-6 fatty acid called gamma-linolenic acid (GLA), eating more of these foods may help regulate hormonal pathways and reduce the risk of hormone-driven cancers, Andrews says.

Hemp Seeds Nutrition Facts

 A 3-tablespoon serving of hemp seeds (30 grams) is loaded with vitamins and minerals as well as protein and healthy fats. Here’s what you’ll find per serving:

• Calories: 166
• Protein: 9 grams
• Fat: 15 grams
• Fiber: 1 gram
• Phosphorus: 495 mg
• Magnesium: 210 mg
• Zinc: 3 mg

Potential Downsides and Precautions

Although there are few negatives to adding hemp seeds into your diet, there are some issues you need to be aware of. For starters, if you’re one of the rare individuals who has a hemp seed allergy, avoid hemp seeds, Andrews says. Even individuals with a cannabis allergy should be careful. Some people with a history of inflammatory bowel disease or digestive issues may also need to limit all seeds, not just hemp, in their diet, Micko says. 

 Of course, because hemp seeds come from a cannabis plant, you might worry about the psychoactive effects of THC. Put those worries to bed. “Hemp seeds cultivated for eating are grown to have negligible levels of THC,” Micko says. “There’s minimal risk of getting stoned,” she says.

 Just remember, though, that hemp seeds are calorically dense, so keep portions in check.

Best Ways to Enjoy Hemp Seeds 

If hemp seeds are new to you, you might struggle to figure out how to add them to your diet. Here are five easy ways. 

As a Topper

Sprinkle hemp seeds over salads, grain bowls or oatmeal to add crunch and a nutty flavor. You can even sprinkle them over pasta as a garnish or mix them into pasta sauce to add texture and flavor. 

As a Mix-In

Whether you’re enjoying yogurt or making muffins or energy balls, add hemp seeds for a nutritional boost. Love oatmeal? Consider making this Quinoa & Chia Oatmeal Mix.

As a Granola Ingredient 

Stir hemp seeds into homemade granola. They also make a great addition to granola-like snack bars, like in these Super-Seed Snack Bars. 

As a Nut Butter Add-In 

Next time you make homemade nut or seed butter, add hemp seeds. Or just roll your peanut-butter covered banana in hemp seeds, as in this Peanut Butter & Hemp Banana recipe.  

As a Soup Thickener 

Blending hemp seeds into soups and stews can add creaminess and a nutritional boost. Bonus? “They can also serve as a thickening agent without altering the flavor profile,” Andrews says. 

How to Use Other Hemp Food Products

Hemp seeds come in numerous different forms, including oil, milk, protein powder and flour. Because they offer diverse and unique nutritional benefits, Andrews recommends adding these various forms to your diet. Follow these tips:

• Add a tablespoon of hemp seed oil or a scoop of hemp seed protein powder to smoothies.
• Drizzle hemp seed oil into Greek yogurt or a dairy-free yogurt alternative. 
• Replace some of the flour in baking recipes (think muffins, bread and pancakes) with hemp flour to increase protein and fiber. 
• Use hemp seed oil as a salad dressing or a drizzle for cooked vegetables. 
• Splash hemp milk over cereal.

The Bottom Line 

Hemp seeds are proof that a little goes a long way, as the nutritional benefits they offer add up quickly with just a small amount. Unless you have an allergy to hemp seeds or another health issue that would prohibit you from consuming them, consider this the green light to make hemp seeds part of your regular, if not daily, diet.