Research supports their status as a true “superfood,” highlighting an impressive profile rich in heart-healthy omega-3 and omega-6 fatty acids, fiber, and vital minerals like magnesium. Clinical studies suggest that regular consumption can help reduce inflammation, improve skin conditions, and support cardiovascular health, making them a potent, evidence-based addition to any modern diet.
Nutritional Profile of Hemp Seeds
Based on the nutritional data provided in the USDA document for Hulled Hemp Seeds (FDC ID: 170148), here are the top 16 nutritional values.
Serving Size: 3 tbsp (30 g)
| Nutrients | Amount | DV%* |
| Energy | 166 kcal | 8.3% |
| Protein | 9.48 g | 19% |
| Total Lipid (Fat) | 14.6 g | 19% |
| Carbohydrate | 2.6 g | 1% |
| Fiber, Total Dietary | 1.2 g | 4% |
| Total Sugars | 0.45 g | <1% |
| Water | 1.49 g | – |
| Magnesium, Mg | 210 mg | 50% |
| Phosphorus, P | 495 mg | 40% |
| Manganese, Mn | 2.28 mg | 99% |
| Copper, Cu | 0.48 mg | 53% |
| Zinc, Zn | 2.97 mg | 27% |
| Thiamin (Vitamin B1) | 0.384 mg | 32% |
| Iron, Fe | 2.38 mg | 13% |
| Potassium, K | 360 mg | 8% |
| Niacin (Vitamin B3) | 2.76 mg | 17% |
Source: usda.gov
*Percent Daily Values (%DV) are based on a 2,000-calorie diet. Individual nutritional needs may vary depending on age, gender, activity level, and overall health. (Note: DV% is calculated based on standard FDA values as they are not explicitly listed in the source document).
Science Backed Health Benefits of Hemp Seeds
#1. Boost Heart Health
Cardiovascular disease, characterized by disorders such as coronary artery disease and hypertension, is frequently driven by chronic inflammation, oxidative stress, and endothelial dysfunction. (1) To counteract these pathological states, specific nutritional interventions utilize bioactive compounds to modulate vascular tone and lipid metabolism. Rich concentrations of arginine found in certain plant sources serve as metabolic precursors for nitric oxide, a critical signaling molecule that promotes vasodilation and helps regulate blood pressure. (2) Furthermore, the unique presence of gamma-linolenic acid (GLA) alongside an optimal omega-6 to omega-3 fatty acid ratio helps inhibit pro-inflammatory cytokines and platelet aggregation, potentially addressing root causes of atherosclerosis and thrombosis. (1) (3) These nutrients, when ingested, exert antioxidant effects via tocopherols and phytosterols that protect vascular cells from oxidative damage, thereby supporting the prevention of ischemic heart conditions and maintaining hemostasis. (1)
What research says:
- Research conducted by the St. Boniface Hospital Research Centre indicated that while hempseed oil supplementation in healthy human volunteers did not significantly alter plasma lipid profiles or inflammatory markers over a 12-week period, it did transiently increase alpha-linolenic acid levels. (4)
- In contrast, preclinical studies on hypercholesterolemic rabbits revealed that dietary hempseed, when co-supplemented with cholesterol, significantly reduced the incidence of fatal arrhythmias (fibrillation) during reperfusion following cardiac ischemia. (5)
- Reviews published in Nutrition & Metabolism highlight that dietary hempseed supplementation successfully inhibited platelet aggregation in rat models, demonstrating potential anti-thrombotic properties comparable to specific therapeutic interventions. (2) (3)
- Further investigations noted in Frontiers in Nutrition suggest that hempseed protein hydrolysates possess antihypertensive properties, effectively reducing systolic blood pressure in spontaneously hypertensive animal models by inhibiting angiotensin-converting enzyme (ACE) activity. (1)
#2. Reduce Inflammation
Inflammation serves as the body’s defensive response to injury, yet its chronic activation drives pathologies ranging from ulcerative colitis and metabolic syndrome to acne vulgaris. (6) (7) (8) To mitigate this, specific dietary strategies leverage the potent bioactive profile of plant-based sources rich in polyunsaturated fatty acids (PUFAs)—particularly alpha-linolenic and stearidonic acids—alongside specialized proteins and polyphenols. (6) (7) These nutrients function by modulating complex immune signaling, effectively dampening the TLR4/NF-κB pathway and facilitating a phenotypic switch in macrophages from pro-inflammatory (M1) to tissue-repairing (M2) states. (9) (10) (6) Whether ingested to reinforce the intestinal barrier against bacterial translocation or applied topically to suppress sebocyte lipogenesis, these phytochemicals actively restore homeostasis and reduce oxidative stress. (6) (8)
What Research Says:
- Research on human primary monocytes indicates that hemp protein hydrolysates (HPHs) significantly downregulate pro-inflammatory mediators like TNF-α and IL-6 while upregulating anti-inflammatory cytokines such as IL-4 and IL-10. (10)
- According to in vivo studies on colitis, consuming the whole seed alleviates tissue injury by restoring goblet cells and tight junction proteins, specifically Zonula occludens-1 and occludin, thereby reducing gut permeability. (6)
- Investigations involving Lactiplantibacillus plantarum fermentation reveal a surge in metabolites like indolelactic acid, which dose-dependently inhibits the TLR4/NF-κB signaling pathway and nitric oxide production. (9)
- Metabolic research demonstrates that dietary substitution modulates the endocannabinoidome, increasing levels of anti-inflammatory omega-3-derived lipid mediators and preventing diet-induced increases in circulating PAI-1. (7)
- Furthermore, hexane extracts have been shown to suppress Propionibacterium acnes-induced inflammation by inhibiting MAPK signaling cascades (ERK, JNK) and reducing 5-lipoxygenase activity. (8)
#3. Improve Skin Health
Skin diseases often manifest as chronic inflammation, barrier dysfunction, or dysregulated cell differentiation, creating persistent conditions like atopic dermatitis, psoriasis, and acne. Remedying these issues requires a multifaceted approach where hemp seeds excel due to their dense concentration of polyunsaturated fatty acids (PUFAs)—specifically linoleic, alpha-linolenic, and gamma-linolenic acids—alongside unique bioactive peptides and phytocannabinoids. (11) (12) Whether consumed therapeutically or applied topically, these nutrients function by replenishing the lipid matrix to restore the skin barrier and modulating immune responses to dampen inflammation. (11) (13) Additionally, specific phytochemicals activate the Nrf2 signaling pathway, a critical mechanism that defends keratinocytes against oxidative stress and accelerates tissue repair. Through these pathways, hemp derivatives effectively alleviate dryness, pruritus, and erythema, often reducing the clinical need for conventional dermal medications. (11) (13)
What Research Says:
- Clinical Efficacy in Dermatitis: A 20-week randomized crossover study led by Callaway et al. demonstrated that dietary hempseed oil significantly increased plasma levels of essential fatty acids (linoleic and alpha-linolenic), which directly correlated with improved skin dryness and itchiness (p=0.027) and a measurable decrease in dermal medication usage (p=0.024). (11) (14)
- Peptide-Driven Wound Healing: Molecular research indicates that hemp seed-derived peptides, specifically WVYY and PSLPA, significantly enhance wound healing in human keratinocytes and provide selective antibacterial effects by inhibiting harmful S. aureus while surprisingly promoting beneficial S. epidermidis. (12)
- Topical Applications for Acne and Psoriasis: Comprehensive reviews indicate that topical formulations, such as 1% hemp seed oil cream, significantly reduced sebum levels and improved acne lesions, while CBD-enriched ointments improved hydration, elasticity, and TEWL in patients with psoriasis and scars. (13)
- Cellular Protection Mechanisms: In vitro studies confirm that these bioactive peptides effectively protect skin cells from UV-induced damage and oxidative stress by modulating antioxidant genes like HO-1 and CAT via the Nrf2 pathway. (12)
#4. Relieve PMS Symptoms
Premenstrual Syndrome (PMS) is a multifactorial condition characterized by emotional, behavioral, and physical symptoms linked to inflammatory and hormonal imbalances. (15) Hemp seed oil may help relieve these symptoms due to its rich profile of polyunsaturated fatty acids (PUFAs), like linoleic acid and alpha-linolenic acid (ALA), and antioxidant compounds. (15) These nutrients exert anti-inflammatory effects by modulating the production of pro-inflammatory cytokines, such as TNF-α and IL-6, and can help restore a balanced estrogen-progesterone ratio. (15) When consumed, these bioactive components systemically address underlying inflammatory and hormonal dysregulation. Applied externally, the oil’s fatty acids may also support skin barrier function, potentially alleviating physical discomforts associated with PMS. (15)
What Research Says:
An in vitro investigation from the Department of Pharmacy, Shree H N Shukla Institute, provides scientific evidence for the role of hemp seed oil in PMS management. (15) Key findings include:
- Synergistic action with evening primrose oil significantly reduced key pro-inflammatory markers (TNF-α, IL-6, IL-1β) and COX-2 expression in endometrial cells. (15)
- The combination restored a balanced estradiol-to-progesterone ratio in hormonal models, countering estrogen dominance (1). (15)
- Favorable modulation of estrogen receptor expression (reducing ERα, increasing ERβ) and a marked increase in neuroprotective BDNF in neuronal cells were observed. (15)
- Chromatographic analysis confirmed the oil’s high PUFA and antioxidant content, which underpin its mechanistic actions. (15)
#5. Enhance Digestive Health
Digestive disorders, ranging from functional constipation to autoimmune conditions like ulcerative colitis, often stem from dysbiosis, enzyme deficiencies, or compromised mucosal barrier function. (16) (17) To counteract these pathologies, specific bioactive compounds such as polyunsaturated fatty acids (PUFAs), insoluble fibers, and lignanamides like N-trans-caffeoyl tyramine (NCT) play a pivotal role in restoring gastrointestinal homeostasis. (17) (18) Upon ingestion, these nutrients modulate the gut microbiota to increase short-chain fatty acid (SCFA) production, which nourishes colonocytes and upregulates tight junction proteins to repair epithelial damage. (19) (17) Furthermore, they stimulate the release of regulatory neurotransmitters like motilin and gastrin to enhance peristalsis, while simultaneously activating the aryl hydrocarbon receptor (AhR) axis to mitigate inflammation, effectively managing conditions characterized by motility issues or intestinal injury. (19) (17)
What Research Says:
- Research conducted by Changshu Hospital and Nanchang University indicates that hemp seed extracts alleviate constipation by regulating serum neurotransmitters (e.g., Substance P, Endothelin) and restructuring gut flora to increase Lactobacillus and Bacteroides abundance. (19)
- Studies from Guangdong Pharmaceutical University demonstrate that Hemp Seed Oil (HSO) effectively treats ulcerative colitis by promoting Muribaculum and Roseburia; these bacteria drive tryptophan metabolism into indole derivatives (IAA, 3-IAld), activating the AhR/IL-22 signaling pathway to repair intestinal barriers. (17)
- Clinical investigations by Appalachian State University reveal that hemp hull fiber intake, when combined with exercise, significantly influences lipid, bile acid, and tryptophan metabolic pathways, increasing beneficial gut-derived metabolites. (18)
- Additionally, agricultural studies establish that hemp seed consumption upregulates the activity of vital digestive enzymes—including amylase, lipase, and protease—within the ileum, thereby enhancing overall nutrient digestibility. (16)
#6. Support Brain Function
Neurodegenerative disorders and mood instability often stem from chronic neuroinflammation, oxidative stress, and synaptic dysfunction. To counteract these pathological processes, specific bioactive compounds found in plant sources serve as critical neuroprotective agents. Essential fatty acids, particularly the balanced ratio of omega-6 to omega-3, work synergistically with specialized phytochemicals known as phenylpropionamides and lignanamides to maintain neuronal homeostasis. (20) (21) Upon ingestion, these nutrients cross biological barriers to exert antioxidant effects and inhibit the NF-κB signaling pathway, effectively suppressing damaging pro-inflammatory cytokines like IL-1β and TNF-α within the brain. (22) (23) This biochemical intervention helps preserve hippocampal integrity, thereby supporting memory retention and learning capabilities while potentially mitigating the risk of Alzheimer’s disease, Parkinson’s, and depression. (24) (25) Furthermore, the interaction of phytocannabinoids with the endocannabinoid system modulates neurotransmission, offering a comprehensive defense against excitotoxicity and cognitive decline. (20)
What Research Says:
- In vivo studies by Shandong University demonstrated that hemp seed extracts rich in phenylpropionamides prevented LPS-induced learning and spatial memory deficits in mice by reducing hippocampal neuronal damage and suppressing inflammatory markers. (21) (23)
- According to a clinical trial involving Korea University, participants consuming 30g of seeds daily for 45 days showed statistically significant reductions in Beck Anxiety and Depression Inventory scores, alongside improvements in executive function tasks like the Stroop test. (24)
- Research on Cannabis sativa isolates indicates that specific protein hydrolysates downregulate mRNA transcriptional levels of TNF-α and IL-6 in microglial cells, suggesting potent anti-neuroinflammatory activity at the cellular level. (22)
- A randomized control trial found that combining this supplementation with aerobic exercise significantly increased Brain-Derived Neurotrophic Factor (BDNF) levels in sedentary men, enhancing neuroplasticity parameters more effectively than exercise alone. (26)
- Reviews from the University of Jordan emphasize the “entourage effect,” where cannabinoids, terpenes, and flavonoids act synergistically to provide superior neuroprotection against neurodegenerative pathologies compared to single compounds. (25) (20)
#7. Improve Sleep Quality
Sleep disorders, encompassing conditions from chronic insomnia to circadian rhythm disruptions, often stem from neurochemical imbalances and heightened physiological stress. A growing body of medical literature suggests that specific plant-based functional foods can restore homeostatic balance by modulating the endocannabinoid system and supporting nervous system health. (27) ({% %}) Crucial to this restorative process is the presence of melatonin, a hormone abundantly found in certain seed varieties that directly regulates the biological clock, alongside varying concentrations of magnesium and B-vitamins which function to stabilize nerve transmission and alleviate anxiety. (28) (29) Furthermore, bioactive phytochemicals such as terpenes (specifically myrcene) and trace cannabinoids exert sedative and anxiolytic effects, offering potential therapeutic relief for complex disturbances like Restless Leg Syndrome (RLS) and PTSD-associated nightmares. (29) (30) Whether ingested to influence central respiratory motor outputs or applied topically to reduce irritation that fragments sleep, these nutrients synergistically promote improved sleep latency and duration. (27) (30)
What Research Says:
- According to a study published in SN Applied Sciences, researchers utilizing liquid chromatography validated that hemp seeds contain the highest concentrations of phytomelatonin (up to 30.40 ng/g) compared to other plant parts, identifying them as a potent natural source for regulating sleep patterns. (28)
- Clinical trials conducted by the University of North Florida and Jacksonville University demonstrated that a hemp-derived formulation containing cannabinoids and a proprietary terpene blend significantly improved global sleep quality, sleep latency, and perceptions of mental health in subjects with subthreshold insomnia. (31)
- Scientific reviews highlight that the endocannabinoid system plays a pivotal role in the sleep-wake cycle, with evidence suggesting that specific cannabinoids may stabilize respiratory patterns in Obstructive Sleep Apnea (OSA) and reduce the frequency of nightmares in PTSD patients. (30)
- Research also indicates that the terpene profile in the oil, particularly $\beta$-myrcene and limonene, contributes to anxiety management and sedation, while essential fatty acids in the oil have been observed to reduce skin irritation, indirectly facilitating uninterrupted rest. (29) (27)
#8. Strengthen Immunity
Immune dysfunction occurs when the body’s defense mechanisms either become hyperactive, driving chronic inflammation and autoimmune disorders, or fail to adequately recognize pathogens. To counteract this, specific phytochemicals and nutrients can be utilized to modulate biological signaling pathways. For example, bioactive peptides and phenolics found in plant sources serve as potent anti-inflammatory agents, directly inhibiting the release of pro-inflammatory cytokines like TNF-α and IL-1β which drive systemic inflammation. (32) Furthermore, essential fatty acids such as alpha-linolenic acid (ALA) and stearidonic acid function as critical precursors for long-chain polyunsaturated fatty acids, which are necessary for synthesizing immunoglobulin G (IgG) and supporting neonatal immune development. (33) Beyond systemic support, specific botanical extracts can also address localized autoimmune conditions, such as alopecia, by downregulating the expression of stress-induced genes (JAK1, STAT1) in T-cells. (34) Thus, whether consumed to bolster innate immunity or applied topically to regulate follicular immune responses, these agents help restore homeostatic balance. (32) (34)
What Research Says:
- Modulation of Inflammatory Pathways: Research conducted by the Department of Food Science and Biotechnology at Andong National University indicates that fermenting hemp seeds with Lactiplantibacillus plantarum significantly boosts their immunomodulatory potential. The study observed that these fermented extracts reduced inflammatory cytokines by up to 39.3% and identified novel biopeptides capable of enhancing innate immunity against pathogens. (32) (35)
- Autoimmune Regulation in Dermatology: According to a study published in the International Journal of Molecular Sciences, exosomes derived from germinated hemp seed callus effectively modulated the immune system within hair follicles. The findings showed a marked downregulation of alopecia-activating markers in CD8+ T cells, suggesting a protective mechanism against autoimmune-driven hair loss. (34)
- Maternal and Neonatal Immunity: Evidence from a study published in the Journal of Animal Science and Biotechnology demonstrated that dietary supplementation with hemp seed oil in lactating subjects improved the immune status of offspring. The data revealed increased plasma concentrations of IgG and beneficial conversion of fatty acids, confirming the transfer of immunologic benefits through nutrition. (33)
#9. Regulate Blood Sugar Levels
Metabolic disorders characterized by chronic hyperglycemia, such as Type 2 diabetes, typically arise from progressive insulin resistance and the eventual depletion of pancreatic beta-cells. (36) Nutritional strategies incorporating functional foods can mitigate these pathologies through specific bioactive mechanisms. The ingestion of unique lipid profiles containing polyunsaturated fatty acids (PUFAs), specifically stearidonic acid (SDA) and gamma-linolenic acid (GLA), aids in restoring cellular membrane homeostasis and diminishing the inflammatory signaling pathways that exacerbate insulin resistance. (37) Concurrently, bioactive peptides derived from storage proteins like edestin and vicilin function as inhibitors of Dipeptidyl peptidase-IV (DPPIV), an enzyme that degrades insulin-stimulating incretin hormones, thereby prolonging their activity. (38) Furthermore, phytochemicals such as lignanamides and flavonoids exert potent antioxidant effects that protect pancreatic tissues from oxidative stress and inhibit alpha-glucosidase, effectively modulating carbohydrate absorption and improving glycemic homeostasis. (36)
What Research Says:
- According to preclinical research involving a high-fat, high-sucrose murine model, dietary substitution with Cannabis sativa seeds maintained lower fasting glucose and insulin levels compared to linseed substitution, which was associated with increased liver triglycerides and insulin resistance. (37)
- This metabolic protection is linked to the modulation of the endocannabinoidome, where consumption significantly elevated anti-inflammatory omega-3 derivatives like 2-SDG and prevented diet-induced intestinal permeability, a key factor in systemic inflammation. (39)
- In a study utilizing diabetic Wistar rats, the administration of these seeds resulted in a significant reduction of blood glucose levels from a hyperglycemic state of 392.7 mg/dL to 225.2 mg/dL, alongside a decrease in fructosamine and total cholesterol levels. (36)
- Computational screening by the Mahidol Wittayanusorn School identified specific peptide sequences, namely FNVDTE and EAQPST, which exhibited high binding affinity to the DPPIV enzyme, suggesting they function as natural therapeutic agents comparable to synthetic antidiabetic drugs. (38)
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