Over time, we have reported about the various edible seeds and their health benefits and also debunked common myths associated with their consumption. As such, when dietitian Shreya Goel listed reasons to have hemp seeds, we decided to take note and find out if it’s wise to consume them every day. “Looking for a simple yet powerful way to boost your protein intake? Forget complicated recipes—just add hemp seeds to your diet! 2 spoons give us 11 grams of protein,” said Goel.
Rich in protein: Hemp seeds are a complete protein source, containing all 9 essential amino acids your body needs.
Packed with Omega-3s: These seeds are loaded with healthy fats that support heart health and brain function.
High in fibre: Improve digestion and feel fuller for longer.
Supports muscle growth: Ideal for post-workout recovery, helping you build and maintain muscle mass.
Versatile: Sprinkle them on salads, smoothies, or just enjoy them on their own
But should you have them every day?
Dr Bhavana P, chief dietitian, Gleneagles Hospitals, Lakdi Ka Pul, Hyderabad said consuming hemp seeds daily can be a “beneficial addition” to your diet, given their rich nutritional profile. “These small seeds are packed with essential nutrients, including high-quality protein, healthy fats, and a variety of vitamins and minerals. Hemp seeds are particularly noted for their balance of omega-3 and omega-6 fatty acids, which are crucial for heart health and reducing inflammation. They also contain fibre, which supports digestive health and helps maintain regular bowel movements,” said Dr Bhavana.
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Not only this, but hemp seeds are also an excellent source of plant-based protein, containing all nine essential amino acids, making them especially valuable for vegans and vegetarians, shared Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, NFC, New Delhi.
Additionally, these seeds are also packed with vitamins and minerals, such as magnesium, potassium, and iron, which are crucial for maintaining healthy bodily functions, including muscle function, bone health, and immune support. According to Dr Tiwari, the fibre content in hemp seeds helps in improving digestion and regulating blood sugar levels, contributing to gut health.
However, it’s important to consume hemp seeds in moderation due to their calorie density, experts urge. While they provide essential nutrients, overeating can contribute to excessive calorie intake, which might not align with certain dietary goals. For most people, a tablespoon or two per day is sufficient to reap the benefits without overloading on calories, said Dr Bhavana.
Are they good for your gut? (Source: Getty Images/Thinkstock)
It is potassium-rich and people who are allergic should avoid it. Also, it is not recommended for those with renal diseases and gastric disorders, stated Dr Bhavana.
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“Additionally, while rare, some individuals may have allergies to hemp seeds, so it’s advisable to introduce them into your diet gradually if you’re consuming them for the first time,” said Dr Bhavana.
Dr Tiwari added that as with any dietary change, it’s advisable to consult with a healthcare professional, especially if you have any underlying health conditions. “In a nutshell, adding hemp seeds to your daily routine can offer significant health benefits but these should be consumed in moderation,” said Dr Tiwari.
Dr Tiwari advised incorporating a tablespoon or two of hemp seeds into your diet every day, such as in smoothies, salads, or yogurt, to provide a balanced intake of these nutrients.
