To be eaten raw, to be added to your salads or yogurt, i hemp seeds they are a natural medicine that cannot be missing from our pantry. Let's discover their benefits, nutritional properties, values and how to use them in the kitchen.
Hemp seeds: a superfood
Hemp seeds are a natural, genuine and complete . Rich in proteins, fibers and essential fatty acids but also in vitamins and mineral salts. A super food ally of our health. Let's analyze its nutritional profile in detail.
A rich source of “complete proteins”
Unlike most plant-based foods, hemp seeds are considered “complete protein” foods, meaning they are rich in proteins that contain all 8 essential amino acids, fundamental for protein synthesis. A feature which, among other things, makes them perfect for a vegetarian or vegan diet.
Source of essential fats: omega 3 and omega 6
Hemp seeds are abundant in “good fats”, are deficient in saturated fats and favor trans fats.
Composed mainly of polyunsaturated fats, these seeds stand out for the presence of omega 6 and omega 3 in a 3:1 ratio. A ratio which, according to studies, is optimal for reducing the risk of pathologies related to excess cholesterol in the blood and preserve health of the organism.
Same thing goes for hemp oil, obtainable from the same seeds, which has the same ratio and, consequently, benefits our well-being.
Eating fiber reduces fame and helps the intestines
Hemp seeds, better if not hulled, provide an excellent quantity of fibre, the right daily intake of which has various benefits, including:
- favors the correct functioning of the intestine
- interferes with the absorption of lipids and, consequently, is a very valuable ally of slimming treatments
- speeds up the transit and reduces the residence time of such toxic substances in the intestine, decreasing the cancer risk to the colon and rectum
- increase the growth of beneficial intestinal bacterial flora
- increases the sense of satiety, thus contributing to the control of body weight.
Vitamins and mineral salts
Last but not least, the content of vitamins and mineral salts. Hemp seeds allow considerable quantities of:
- vitamin E, known for antioxidant properties, fights free radicals and promotes cell renewal.
- B group vitamins, (B1, B2, B3, B6), essential for correct functioning of the organism
Mineral salts such as:
- Football
- Iron
- Phosphorus
- Magnesium
- Potassium
- Zinc
- Sodium
Nutritional values of hemp seeds
In summary, i nutritional values averages per 100g of product are:
- Energy value: 1900 Kj
- Protein: 23 g
- Carbohydrates: 100 g of which sugars: 2 g
- Total Fat: 31g of which
- saturated: 3 g
- monunsaturated: 4 g
- polyunsaturated: 24 g of which
- omega 3: 6 g
- Fiber: 24 g
The benefits of hemp seeds
Hemp seeds, rich in nutrients, earn the nickname vera natural medicine. Adding them to a well-balanced diet helps the immune system and provides various benefits to our health.
They improve heart health
Thanks to the high content of omega 3 and omega 6 in a 3:1 ratio, hemp seeds improve heart health, reducing the risk of various disorders such as:
- cardiovascular disorders
- atherosclerosis, thanks to the high levels of arginine, an essential amino acid responsible for the dilation of arteries and veins, which helps to keep elastic the walls of blood vessels as well as reducing blood pressure
- reduce the high cholesterol and triglycerides
Relieve rheumatoid arthritis
Rheumatoid arthritis is a chronic disease that affects people. One research , conducted in 2014, highlights how hemp seed oil, again thanks to the massive presence of polyunsaturated fats, has antirheumatic effects .
To prevent respiratory diseases
Hemp seed oil is also used in treatment of asthmatic diseases and respiratory diseases, both of the lower and upper respiratory tracts and in the prevention of seasonal colds.
A panacea for the skin
Ideal for countering skin aging, thanks to vitamin E and its antioxidant qualities, hemp seed oil penetrates into the deepest states of the epidermis, promoting the cell regeneration, making the skin soft and luminous. Finally, essential fats act as protectors against acne and eczema.
Hemp seeds: hulled or whole?
Hemp seeds shelled or whole? Let's quickly explain the difference:
Hulled hemp seeds are nothing more than seeds without peel. They are delicately cleaned, so as to keep their nutritional properties unaltered and make them more digestible and tasty on the palate.
Whole hemp seeds, on the other hand, they keep the peel which makes them crunchier but at the same time more difficult to digest. Leaving them to soak before consumption or grinding them with a special seed grinder, a coffee grinder is also fine, until you obtain a powder, it is the solution for those who prefer them. The reason? The peel contains most of the fibers that characterize this superfood.
Hemp seeds in the kitchen
A versatile and palatable food. Consume them raw it is the best choice, in doing so their nutritional value remains unchanged.
Every morning, after a long walk, I come home very hungry. A yogurt with a handful of hemp seeds is perfect for recovering energy. By recipes there are plenty of them, able to satisfy everyone. Let's see some of them:
- The easiest and fastest way: consume them directly as snacks at any time of the day
- For a richer breakfast we can add them:
- with yogurt
- to our favorite granola
- to porridge
- to smoothies
- To give crunchiness to ours salads
- We can chop them up and make one flour to add to ours doughs for:
- pizza
- bread
- focaccias
- cakes
- tarts
- biscuits
- Or again, to create something seitan or of tofu of hemp, also called Hemp Fu
- To embellish soups, veloutés or creams, both sweet and savory
- Both the whole and hulled ones can be used to make delicacies hemp milk
- Finally, for those who follow a vegetarian diet and not, they are perfect to add to veggie burgers
In short, so on and so forth. Take the opportunity to get cooking. Have fun, try and recreate new delicious recipes.
How to (correctly) store hemp seeds
Store correctly hemp seeds is essential to avoid rancidity and maintain its incredible properties unaltered. Our seeds need a cool, dry place away from heat sources. In the dark it would be ideal. Avoid the fridge, the increase in humidity it could be fatal.
