Nourish Your Brain with Hemp Seeds

By Danielle Cockerill, CHN

Oh, the almighty hemp seed. Buttery, nutty and delicious, hemps seeds are the edible seed of the Cannabis sativa L. plant.  Although they are from the same species of the cannabis plant, they contain only trace amounts of THC, the psychoactive component in marijuana – hemp seeds, will not get you high.  I knew a family in southern Alberta that owned a hemp farm and would often get a good little giggle in when people would steal a few plants from their crop in the middle of the night, most likely confusing it with the psychoactive herb. This family was the reason I started to love the hemp seed, and I’m hoping with a little bit of science – and some easy ways for you to incorporate them, you can start enjoying them more too.

 

This nutrient-dense superfood gets 25% of its calories from protein and contains all 9 essential amino acids. These 9 amino acids are dubbed essential as your body doesn’t produce them on its own, so you need to get them through your diet. Amino acids are the building blocks of protein and are needed by the brain for the production of neurotransmitters – the important chemical messengers of the brain that help regulate your mood, sleep, concentration, and carb cravings. A protein deficiency can disrupt neurotransmitter production and can contribute to depression, anxiety, insomnia and even pain (1)(2). By weight, hemps seeds contain similar amounts of protein as many animal sources – 3 tablespoons, or 30 grams, contains just under 10g of complete protein.

By weight, hemps seeds contain similar amounts of protein as many animal sources – 3 tablespoons, or 30 grams, contains just under 10g of complete protein.

Although hemp seeds are over 30% fat, I like to brag that it is all the good stuff. Essential fatty acids, or EFA’s, are another nutrient we need to get from our diet – and hemp seeds are full of them! They tote the optimal ratio of omega-6 and omega-3’s at about 2:1. When you keep your intake of omegas in this optimal ratio, you help your body reduce inflammation – including neuroinflammation. Neuroinflammation is a key factor in numerous brain diseases including depression and anxiety and is thought to contribute to brain fog and decreases in memory (3)(4). Seeing as our brains are over 60% fat, why not nourish it with the delicious fatty hemp seed?

Hemp seeds tote the optimal ratio of omega-6 and omega-3’s at about 2:1. When you keep your intake of omegas in this optimal ratio, you help your body reduce inflammation – including neuroinflammation.

Another nutrient found in hemp seeds is the mineral – magnesium. Low levels of magnesium have been associated with anxiety, depression, insomnia, and poor cognitive function (5). In the health world, it is often referred to as the anti-stress mineral, a natural sedative that helps both your body and mind relax. Common signs of a magnesium deficiency are poor sleep, muscle soreness or tension, headaches, and body odour.

Another nutrient found in hemp seeds is the mineral – magnesium, often referred to as the anti-stress mineral!

Some other brain-loving nutrients in hemp seeds are vitamin E, some B vitamins, antioxidants and minerals such as zinc, potassium, phosphorus, iron, selenium, and manganese. Now that you have geeked out on the science with me, let’s get into the other good part:

5 Ways to Eat Hemp Seeds

1.     Sprinkle it

  • On top of chia puddings, yogurt, oatmeal, or smoothie bowls.

  • On top of pasta, roasted veggies, or salads. I like prepping my hemp topper: add hemp seeds, sunflower seeds, pumpkin seeds, nutritional yeast, and a dash of salt to a small mason jar. Sprinkle this on your next salad or veggie side dish.

2.     Blend it

  • Add a couple tablespoons to your next smoothie or try out my recipe for Brainy Blue Smoothie Cubes made with hemp seeds.

  • Try a homemade hemp milk: blend ½ cup hulled hemp seeds with 3-4 cups of water and strain through a nut milk bag. (The less water you add the creamier the milk!)

  • Blend with water, lemon juice, olive oil, garlic and herbs to make a dairy-free dressing.

3.     Bake it

  • Substitute some of the seeds in your next granola bar or muffin recipe for hemp seeds.

  • Take the leftover pulp from your hemp milk and use it in place of some flour. (If you’re not going to bake right after making the hemp milk, it will easily freeze or can be dehydrated to make flour.)

4.     Stir it

  • Into your next sauce or soup

  • Into your next hummus or homemade dip

5.     Drizzle it

  • Not a fan of the small hemp seed texture? Drizzle hemp oil on top of your cooked pasta, salads, or veggie side dishes. *Hemp oil is not for high heat cooking so only use at the end to finish!