Hulled Hemp Seeds – Nutritional Breakdown & Benefits
Hulled hemp seeds, also known as hemp hearts, are a nutrient-dense powerhouse packed with essential fatty acids, protein, and a variety of vitamins and minerals. These small yet mighty seeds come from the hemp plant and are known for their light, nutty flavor and versatility in various culinary applications. From smoothies and granola bars to salads and baked goods, hulled hemp seeds are a fantastic way to boost your nutrient intake.
Ingredients:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 553 kcal |
| Protein | 31.56 g |
| Fat | 48.75 g |
| Saturated Fats | 4.6 g |
| Carbohydrates | 8.67 g |
| Fiber | 4.0 g |
| Sugar | 1.5 g |
| Calcium | 70.0 mg |
| Iron | 7.95 mg |
| Magnesium | 700 mg |
| Phosphorus | 1650 mg |
| Potassium | 1200 mg |
| Sodium | 5.0 mg |
| Zinc | 9.9 mg |
| Copper | 1.6 mcg |
| Manganese | 7.6 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.5 mg |
| Thiamin (Vitamin B1) | 1.275 mg |
| Riboflavin (Vitamin B2) | 0.285 mg |
| Niacin (Vitamin B3) | 9.2 mg |
| Vitamin B6 | 0.6 mg |
| Folate (Vitamin B9) | 110 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.8 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Hulled hemp seeds are naturally free from common allergens such as gluten, dairy, and soy, making them an excellent option for individuals with specific dietary restrictions or sensitivities. However, as with any food, it’s essential to check the product labeling for cross-contamination warnings, especially if the seeds have been processed in facilities that handle other allergens.
Dietary Preferences:
Hulled hemp seeds are highly versatile and cater to a variety of dietary preferences, including:
- Vegan: A perfect plant-based source of protein and essential fatty acids.
- Gluten-Free: Naturally free from gluten, making them suitable for those with celiac disease or gluten sensitivity.
- Low-Carb: With just 8.67 grams of carbohydrates per 100 grams, hulled hemp seeds can fit into low-carb and ketogenic diets.
- High-Protein: Offering 31.56 grams of protein per 100 grams, they’re an excellent addition to vegetarian and vegan meal plans for muscle repair and growth.
- Nut-Free: A great alternative for individuals with nut allergies who still want to enjoy a healthy, crunchy snack.
Health Benefits of Hulled Hemp Seeds:
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Rich in Healthy Fats: Hemp seeds are an exceptional source of omega-3 and omega-6 fatty acids, which support heart health, reduce inflammation, and promote brain function.
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High in Protein: Packed with 31.56 grams of plant-based protein per 100 grams, hulled hemp seeds are one of the best sources of complete protein in the plant kingdom. They contain all nine essential amino acids, making them a valuable addition to vegan and vegetarian diets.
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Supports Skin Health: The healthy fats, along with antioxidants like Vitamin E, help keep skin nourished, reducing dryness and promoting a glowing complexion.
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Bone Health: With a decent amount of magnesium, calcium, and phosphorus, these seeds support healthy bones and teeth. Magnesium also helps regulate muscle function and aids in energy production.
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Supports Digestive Health: With 4 grams of fiber per 100 grams, hemp seeds contribute to a healthy digestive system. Fiber helps promote regular bowel movements and supports a balanced gut microbiome.
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Rich in Micronutrients: Hemp seeds are packed with essential vitamins and minerals, including zinc, iron, and B-vitamins, which contribute to immune function, energy production, and overall wellness.
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Helps with Muscle Recovery: Thanks to their high protein and magnesium content, hemp seeds are an excellent choice for post-workout nutrition, aiding in muscle repair and reducing cramps.
How to Use Hulled Hemp Seeds:
Hulled hemp seeds are incredibly versatile and can be added to numerous dishes:
- Smoothies: Sprinkle them into your morning smoothie for an added protein boost.
- Salads: Use them as a crunchy topping for salads or grain bowls.
- Baked Goods: Incorporate them into bread, muffins, or cookies for a nutritious twist.
- Granola and Cereal: Add them to homemade granola or sprinkle on top of cereal for a protein-packed breakfast.
- Yogurt or Oatmeal: Stir into yogurt or oatmeal for a satisfying snack.
- Energy Balls: Combine with dates, nuts, and other superfoods to create healthy energy balls.
Conclusion:
Hulled hemp seeds are a nutrient-packed food that provides numerous health benefits, from heart and brain health to muscle recovery and digestive support. With their high protein content, healthy fats, and essential micronutrients, they are an excellent addition to any diet. Whether you are following a vegan, gluten-free, or low-carb lifestyle, hulled hemp seeds are a versatile and delicious ingredient to include in your meals and snacks. Their subtle, nutty flavor and crunchy texture make them the perfect topping or inclusion for a wide range of dishes, helping you stay fueled and nourished throughout the day.
