What Are Hemp Hearts?

Hemp hearts are the shelled seeds of the industrial hemp plant, an innocuous cousin of the marijuana plant. Because of their impressive nutritional profile, hemp hearts (also called hulled hemp seeds) are quickly becoming a popular and widely available health food item.

Nutritional Data

• Three tablespoons of hemp hearts contain 174 calories, 12.5 grams of unsaturated (healthy) fat, 1 gram of saturated fat, 11 grams of protein and 1 gram of fiber. They are also rich in magnesium, iron, zinc, phosphorous and vitamin E.

Protein

• Hemp hearts contain all the essential amino acids. Amino acids are the building blocks for protein. The essential amino acids are the ones our bodies cannot produce; we must get them through our diet. When a food contains all eight essential amino acids it is considered a "complete protein."

Essential Fatty Acids

• Hemp hearts are a rich source of essential fatty acids, especially omega-3 fatty acids. The U.S. Department of Agriculture highly recommends regular consumption of omega-3 fatty acids. Like essential amino acids, essential fatty acids must be obtained through diet.

Health Benefits

• Health benefits associated with hemp hearts include reduced risk for heart disease, Type 2 diabetes and high blood pressure. Hemp hearts may also improve skin problems, arthritis symptoms and mood disorders.

Tips

• To make hemp hearts a regular part of your diet, try adding them to cereal, smoothies, soup, salad, hummus, stir fry and pasta or rice dishes.