The main benefits of hemp seeds for your health, according to an RD
“One serving – three tablespoons – of hemp seeds contains 180 calories, ten grams of protein, two grams of fiber, three grams of omega-3 fatty acids and is packed with micronutrients, such as magnesium, phosphorus, manganese, thiamin, vitamin E, and iron,” Keri GansMS, RDN, author of The small change diet, previously shared with Well+Good.
According Amy Shapiro, MS, RD, CDN, registered dietitian and founder and director of Real Nutrition, hemp seeds are super nutritious and a great (and effective) way to spruce up a recipe with longevity-enhancing benefits. “Hemp seeds promote heart health because they are an excellent source of L-arginine, an amino acid this leads to the production of nitric oxide which helps dilate blood vessels and promote blood circulation. This, in turn, helps reduce the risk of heart disease,” says Shapiro. As well as helping with blood circulation, she says research shows L-arginine also decreases inflammation due to its effect on C-reactive protein, a marker of inflammation in the body.
Shapiro says hemp seeds also contain two essential fatty acids – omega-3s and omega-6s – which to research indicated are directly linked to a longer lifespan and are integral to both brain health and heart health. A recent study actually showed that having higher levels of omega-3s in the blood could predict a lower death rate in people over 65. Meanwhile, omega-6s, consumed in moderation, produce signaling molecules in the body that are necessary for immunity, blood pressure regulation, inflammation, blood sugar control and central nervous system function.
Hemp seeds are also the name of the game when it comes to plant-based protein. “They are an excellent source of protein, as 25% of their total nutritional value comes from protein. It’s higher than flax and chia seeds,” Shapiro says. In addition, they are considered a complete source of protein, which means that they contain all the essential amino acids that our body needs. Additionally, she notes that hemp seeds are a good source of fiber which helps improve digestion, regularity and promotes healthy gut microbiome.
4 Brain-Boosting Hemp Seed Recipes High in Fiber and Omega-3s
1. Tahini Hemp Seed Bars
These seven-ingredient tahini hemp seed bars from Run with real food are packed with fiber-rich ingredients like rolled oats and come together in the blender in just a few easy steps. Plus, they’re packed with tons of protein and nutty-rich flavor thanks to hemp seeds and tahini (which is made from Sesame seeds and loaded with healthy fats and anti-inflammatory properties).
Get the recipe: Tahini Hemp Seed Bars
2. Hemp Seed Energy Bites
These hemp seed energy bites by The Simple Vegan giving protein balls a whole new meaning. They’re made with just five ingredients, including hemp seeds, dates, and oats, or can be enhanced by rolling them in cocoa powder, grated coconut, or cinnamon for extra fiber , antioxidants and anti-inflammatories.
Get the recipe: Energy bites with hemp heart
3. Hemp Seed Chocolate Chip Cookies
Turn dessert into a protein-packed treat with these hemp seed chocolate chip cookies from Conscious plant-based cuisine which are chewy, gooey and incredibly easy to prepare. Just like the previous three recipes, the batter can be whipped up in a snap using a handy food processor, which will make for easy cleanup and sweat-free cooking.
Get the recipe: Hemp cookies
4. Hemp Seed and Cilantro Jalapeño Hummus
Just when you thought you couldn’t love hummus anymore, this recipe for hemp seed hummus and jalapeño cilantro from drive me hungry enter the chat. It’s the perfect combination of rich, creamy and spicy, which basically means it’s the perfect dip for dipping fresh vegetables like carrots, broccoli and cauliflower.
Get the recipe: Hemp Seed Hummus and Jalapeño Cilantro (No Tahini)
Do you feel a bit behind? Here are a RD’s must-have foods to get you to number 2:
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