Hemp hearts are quickly becoming a pantry staple for many. This is because they boast so many different potential health benefits, but they also taste great. When you take the health benefits of hemp hearts into account, you are sure to want to add them to your daily meal plan.
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What are Hemp Hearts?
Hemp hearts come from hemp plants. These plants are scientifically referred to as Cannabis sativa L. Although they are from the same family as marijuana, hemp hearts contain less than 0.3% tetrahydrocannabinol, also knowns as THC, meaning that consuming them will not produce psychoactive effects.
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Hemps seeds are nutty and sweet. In fact, they are comparable to pine nuts but offer a higher amount of omega-3 fatty acids. Hemp’s crunchy and creamy texture makes it an incredibly versatile source of omega-3, especially since it is also considered vegan. Try adding them to soups, salads, porridges, cereals, pasta dishes, smoothies and more.
The Health Benefits of Hemp Hearts
There are several health benefits that come with consuming hemp hearts regularly. It is important, to ensure that you paying attention to your dietary needs and restrictions as well. If in doubt, consult your physician about adding new items to your diet.
Don’t forget, if you’re looking to establish healthy habits (like adding more vegetables to your diet in fun and tasty ways) be sure to secure a spot in the 21 Days to a Healthy Habits Challenge.
Protein and Macronutrients
When it comes to essential amino acids, hemp hearts boast them all. Known as a complete protein, they are useful for vegans and vegetarians, providing them with approximately 18% of their daily plant-based protein value in only 3 tablespoons.
3 tablespoons of hemp hearts can provide(*):
- 2.6 grams of carbohydrates
- 0 grams of cholesterol
- 166 calories
- 1.2 grams of fiber
Consuming hemp hearts can help you to benefit from its abundance of different vitamins. Choosing to add just 3 tablespoons to your salad can help you to benefit from an additional amount of good for you and important minerals.
(DV = Daily value)
- 2% DV of Calcium
- 8% DV of Potassium
- 13% DV of Iron
- 27% DV of Zinc
- 40% DV of Phosphorus
- 50% DV of Magnesium
- 53% DV of Copper
- 99% DV of Manganese
Good For You Vitamins
Hemp hearts can actually benefit your nerves, heart, brain, blood cells and muscles. This is because they are a valuable source of a variety of B Vitamins. In a 3 tablespoon serving of hemp hearts, you can find the following:
(DV = Daily value)
- Thiamine: Vitamin B1 – 32% DV
- Riboflavin: Vitamin B2 – 7% DV
- Niacin: Vitamin B3 – 17% DV
- Folate: 8% DV
- Vitamin B6: 11% DV
In addition to all the vitamin B content, hemp hearts also contain beta carotene and vitamin E. These are considered antioxidants that can help to strengthen your immune system.
Omega Fatty Acids
The Omega fatty acids that hemp hearts contain are essential for many of your bodily functions. Omega-3s are important for the health of your brain, eyes, lungs, blood vessels, reproductive system, and immune system. Omega 6 has many benefits as well. It is important when it comes to maintaining positive bone health, hair and skin health and can also help to regulate your metabolism.
Recipes with Hemp Seeds
Hemp seeds are best when not cooked. So think of adding them to foods like smoothies, overnight oats, or sprinkle over your cooked oatmeal.
However, you can add them to your baking. Here are some recipes here on Randa Nutrition that use hemp hearts:
Where to buy
There are many places to buy hemp hearts, they’re available at most grocery stores either in the produce section (near the end of the packed vegetables is where I’ve found them) or the natural aisle.
You can also order them online over at Amazon.
Hemp hearts can have many positive benefits to your health. Not only are they rich in the vitamins and minerals you need to keep your body in good working order, but they are also delicious when added to pretty much any meal.
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