Hemp Seeds: Effects, Ingredients, and Risks
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Time to read 7 min
Hemp seeds (also: hemp nuts) - this supposed superfood is currently on everyone's lips. Peeled or unpeeled, they can be found in bread, yogurt, and various smoothie variations. Even chocolate with hemp seeds is enjoying increasing popularity.
But: How healthy are hemp seeds really? What's in them and what's the best way to use hemp seeds? Are there any risks - keyword THC - if I consume edible hemp? We clarify!
Table of Contents
The most important things at a glance Hemp seeds - a superfood for 12,000 years The most important nutrients in hemp seeds THC in hemp seeds - does bread get you high? CBD and hemp seeds - a great addition Tips for using hemp seeds Our conclusion: great even without CBD, even better with it Frequently asked questions and answers about the effects of hemp seeds
The most important things at a glance
Hemp seeds are a nutrient-rich superfood from nature: rich in plant-based protein, healthy fats, vitamins, minerals and fiber.
THC is practically not present in commercially available hemp seeds. If you pay attention to organic quality, you also minimize the risk of pollutants and contaminants.
The combination of hemp seeds with CBD oil is particularly health-promoting: hemp seeds provide nutrients, CBD supports relaxation & stress reduction and improves general well-being.
Hemp seeds - a superfood for 12,000 years
Anyone who crunches hemp seeds in their roll today probably doesn't think about it, but: even in ancient China and Persia, the seeds of the useful plant were popular as a tasty addition to bread and cereal porridges. (1) And not without reason: the seeds provide a lot of plant-based protein, which primarily enriches vegetarian and vegan diets. But "omnis" and "flexis" also appreciate the balanced mixture of healthy proteins and high-quality fatty acids.
In addition to the actual hemp seeds, there are now many hemp products, including hemp flour and hemp oil, as well as special hemp-based food supplements. Make sure that a significant proportion of hemp seeds (e.g. in bread) are actually included to really reap all the benefits of this superfood.
Hemp seeds vs. hemp nuts - What's the difference?
Botanically speaking, the small kernels are nuts, hence the name "hemp nuts". In terms of composition, hemp seeds are also more similar to nuts than to grains: hemp seeds contain approx. 30% fat, 25% protein and many vitamins, minerals and fiber. However, hemp seeds and hemp nuts are simply different terms for one and the same food.
The most important nutrients in hemp seeds
Hemp isn't called a superfood for nothing. The following nutrients make its consumption a real booster for your health:
Healthy Fats
Hemp seeds contain about a third fat. However, these are extremely healthy fats, namely linoleic acid (belongs to the omega-6 fatty acids), alpha-linolenic acid (omega-3 fatty acids) and gamma-linolenic acid (omega-6 fatty acid). All of these are polyunsaturated and particularly valuable for the body. For example, a balanced ratio of omega 3 and omega 6 helps to lower cholesterol levels and prevent cardiovascular diseases.
Protein
Hemp seeds contain a lot of plant-based protein (approx. 32g per 100g seeds). Edestin, in particular, is very well utilized by the body and provides all essential amino acids that the body cannot produce itself.
Vitamins
Hemp seeds contain many vitamins, including valuable vitamin E for cell protection, vitamin D for bones, and vitamin A for good vision. Many B vitamins are also present. Even a small amount of hemp seeds per day can cover an adult's daily requirement for these vitamins.
Minerals
Hemp seeds contain valuable minerals such as potassium, iron, phosphorus, magnesium and zinc.
Carbohydrates
Hemp seeds contain about a third carbohydrates, which, however, are mainly in the form of dietary fiber, primarily insoluble. As of today, these dietary fibers are believed to have a whole range of positive effects on our health: they protect the gut, keep you full for longer, lower harmful LDL cholesterol, and can even reduce insulin sensitivity, which in turn can have a positive effect on diabetes and obesity.
Antioxidants
Hemp seeds contain antioxidants like phenolic compounds and phytosterols, which, among other things, slow down cell aging.
THC in Hemp Seeds - Does Bread Get You High?
There are repeated reports of people feeling an intoxicating effect after consuming hemp bread. This is certainly also related to a certain lack of knowledge and concern regarding the drug cannabis.
However, this is a misunderstanding. In fact, hemp seeds are the fruits of the hemp plant. The psychoactive THC - as well as the non-intoxicating cannabidiol (CBD) - is only found in the leaves, stems, and flowers.
Nevertheless: there have been cases where low levels of THC were detected in hemp products due to contamination (e.g. during cultivation or harvesting). However, this is unlikely to be enough to get high. Very sensitive people might still feel an effect.
And very important: hemp bread is not for pets! Cats in particular are very sensitive even to small traces of THC. If you want to do something good for your pet, you are better off with special CBD products for pets.
Overall, it helps to pay attention to quality when buying hemp. Especially organic hemp products are heavily controlled, so contamination is extremely unlikely. In addition, organic foods contain fewer pesticides and other residues that can further impair your health.
CBD and Hemp Seeds - A Great Addition
Other cannabinoids from the hemp plant are also usually not found in hemp seeds. At the same time, CBD has many health-promoting effects that are particularly interesting for superfood enthusiasts.
CBD has a relaxing effect, can reduce inflammation and pain, and reduce stress. However, if you want to benefit from these effects, eating hemp bread is not enough. But you can wonderfully drip our full-spectrum oils into your muesli or stir them into pesto or smoothies - especially if you're not a fan of the typical hemp aroma.
However, make sure not to heat your CBD oil too much to avoid destroying the valuable ingredients. When used as an ingredient, overdoses can also occur more easily. These are generally not dramatic with CBD oil - slight digestive problems or fatigue are the worst that can happen.
Nevertheless, try to maintain your usual CBD dose when you consume it via food - no matter how delicious the smoothie turned out.
CBD oils from hanfgeflüster
Tips for using hemp seeds
Like few other superfoods, hemp seeds can be easily incorporated into your daily diet. They taste sweet, slightly nutty, and are great little crunchy surprises in muesli, yogurt, or even in savory dishes. If you're not used to fiber yet, it's best to start with shelled hemp seeds.
Just 1 to 2 tablespoons a day are enough to benefit from the many advantages of hemp seeds. Hemp oil can also be wonderfully used for many different dishes. You should only avoid using it for frying so as not to destroy the valuable ingredients.
Our conclusion on the effect of hemp seeds: Great even without CBD, and even better with it
Hemp seeds are a versatile, nutrient-rich food that also combines really well with CBD. While the seeds provide important proteins, fats, vitamins, and minerals, CBD offers additional health-promoting effects, such as reducing stress, inflammation, and pain.
Especially in organic quality, hemp seeds are safe and THC-free, so you can enjoy them without hesitation in muesli, smoothies, or salads. The combination of hemp seeds and CBD not only makes your daily diet nutritious and delicious but can also sustainably improve your overall well-being. Why not give it a try?
Frequently Asked Questions and Answers on the Effects of Hemp Seeds
What do hemp seeds do to the body?
Hemp seeds provide the body with a complete amino acid profile as well as essential fatty acids that support numerous physiological processes. The contained omega-3 and omega-6 fatty acids in an optimal ratio promote cell membrane flexibility and positively influence inflammatory reactions. Hemp seeds do not contain psychoactive cannabinoids like THC, but rather have a purely nutritional effect through their macro- and micronutrients.
Regular consumption can stabilize the cardiovascular system and optimize digestion through fiber. Studies show that the gamma-linolenic acid in hemp seeds can support hormonal balance. The high bioavailability of plant-based proteins makes them particularly valuable for the regeneration of muscle tissue and immune functions.
How many hemp seeds should you eat per day?
A daily dosage of 1 to 3 tablespoons of hemp seeds (about 10–30 grams) is considered nutritionally sound and well-tolerated. This amount already provides 3–10 grams of high-quality protein as well as relevant amounts of magnesium, iron, and zinc. The individual dosage should be based on personal energy requirements and overall diet.
Beginners should ideally start with one tablespoon daily to test digestive tolerance. For increased protein needs due to sports or plant-based diets, up to 30 grams daily may be beneficial. It is important to integrate them into a balanced diet, as hemp seeds are not a substitute for diverse nutrient sources.
How do you eat hemp seeds correctly?
Hemp seeds can be eaten raw, roasted, or ground and develop their nutty aroma particularly well when uncooked. The hulled varieties (hemp hearts) are softer and milder, while unhulled seeds provide more fiber. For optimal bioavailability of nutrients, it is recommended to integrate them into cold or lukewarm dishes such as smoothies, yogurt, salads, or muesli.
Sources and Studies
(1) Ren, G., Zhang, X., Li, Y., Ridout, K., Serrano-Serrano, M. L., Yang, Y., Liu, A., Ravikanth, G., Nawaz, M. A., Mumtaz, A. S., Salamin, N., & Fumagalli, L. (2021). Large-scale whole-genome resequencing unravels the domestication history of Cannabis sativa. Science advances, 7(29), eabg2286.
