NUTRITIONAL BENEFITS OF HEMP SEEDS
by Ann Fleischmann

The seed of the hemp plant is one of the most nutritious foods available to
humans and animals. It is a complete protein source, containing all of the
essential amino acids. It is also an ideal source of the two essential
fatty acids (EFA).

Nutrients are considered essential when they are necessary for health but
cannot be made by the body. Therefore, it is necessary to obtain them from
the foods in our diet. There are about 50 essential nutrients for human
health, including: 2 essential fatty acids (fats), 8 essential amino acids
(proteins), 13 vitamins, 20-21 minerals, a source of energy (calories),
water, oxygen, and light. Foods usually contain some, but not all, of the
nutrients we need, which is why variety is the spice of life. Deficiencies
in the essential nutrients are detrimental to health, and they are
surprisingly common among affluent nations. Over 60% of North Americans get
less than the recommended daily amount of one or more essential nutrients.
This is because affluent nations consume large amounts of highly processed
foods, including refined flour, rice, sugar, and fats. The refining
processes strip away most of the vitamins, minerals, and essential fatty
acids, leaving the calories without the nutrients. Affluent nations also
consume more animal foods in relation to plant foods, which can also cause
imbalances in essential nutrients. (1)

In our bodies, essential amino acids and EFAs work together synergistically
to produce life's energies. They combine to form lipoproteins which make up
the cell membranes of every cell in our bodies. Lipoproteins also form the
hemoglobin in our blood and move fats through our bodies. To maintain
healthy bodies, it's important to balance our intake of protein and
essential fatty acids. The average North American consumes too much protein
and not enough EFAs to balance them out, which can lead to protein
toxicity. Increasing EFAs in the diet can decrease the toxicity of extra
protein, and also reverse many of the common health problems we have today,
including heart disease and cancer. (1)

The hemp seed is a rare source of plant food because it contains all of the
essential amino acids in an easily digestible form, plus both of the
essential fatty acids in the ideal ratio for human health. This is why some
populations have been able to survive on hemp seeds alone during times of
famine. (2)

Protein

The number of vegetarians and meat-reducers in this country is steadily
increasing, bringing an increased demand for good sources of plant protein.
In the past, government recommendations led people to believe that animal
foods were required in order to get complete proteins. We now know this to
be false; plant foods can easily provide all the protein we need.
Populations all over the world maintain excellent health by eating plant
based diets. North Americans actually consume 2-3 times the recommended
daily allowance (RDA) for protein, and the RDA represents over twice as
much as our bodies actually need. The RDA for protein for a 174 pound male
is about 63 grams; for a 138 pound woman about 50 grams. Nutritionists and
health professionals now consistently recommend the health benefits of
diets high in plant foods (grains, beans, fruits, vegetables, nuts, and
seeds) and low in animal products.

There are a few plant foods that are excellent sources of complete
proteins, containing all the essential amino acids in a single source. The
most commonly used is the soybean. Soybeans can be made into many different
foods to replace animal products in the diet, and are a staple food for
many people.

Hemp seed is another great plant source of complete proteins, considered
equal or superior to soy protein. (2) Hemp seeds have a delicious, nutty
flavor, and can be made into a vast array of different products. These
include: hemp seed oil, hemp milk, hemp tofu and tempeh, hemp cheese, hemp
ice cream, hemp flour, hemp beer, and more. Whole hemp seeds contain about
23% protein; dehulled seeds contain around 30-31%. (8) Dehulled hemp seeds
have the outer fibrous shell removed, which is done to make products like
hemp milk, cheese, and tofu. Hemp seeds contain all 8 essential amino acids
for adults, plus three other amino acids that are considered essential for
children and infants. Table 1 lists the protein breakdown for a typical
batch of hemp seeds.

Another benefit of the protein in hemp seeds is that it contains the
highest amount (65%) of edestin protein among plant seeds. (2,3) This is a
form that is easily digested and utilized by the body. Edestin is a type of
globular protein, classified by their globe-like shapes. All enzymes and
antibodies in the body are globular proteins, as are many of the proteins
found in blood and hormones. These proteins carry out many of the important
life functions in our bodies. (3) Animal feeding studies have found that
edestin proteins are capable of serving as the sole source of protein in
animal diets. (2) Because of their high quality protein, hemp seeds were
used like soybeans for premium cattle feed in the United States, until they
became unavailable in the 1950's. As more people are getting more of their
protein from plants, it makes sense to look at the plant foods that provide
the best nutrition for other herbivores.

Fat

Fats, or fatty acids, come in many different forms. Natural fatty acids are
either saturated, monounsaturated, or polyunsaturated, depending on the
number of double bonds in the molecule. Saturated fats have no double
bonds, making them straight chain molecules which tend to stick together.
An excess of saturated fatty acids in the diet can cause diseases of the
heart and arteries. (1) Monounsaturated fats have one double bond, which
makes the shape of the molecule slightly bent. These fats have less
tendency to stick together and are more fluid at body temperatures.
Polyunsaturated fatty acids have more than one double bond, so they are
even more bent in shape and more fluid, or less sticky. The ratio of these
fats in our diets is important; polyunsaturated fats in the diet help to
fluidize the saturated fats so our bodies can effectively transport and
process them. (1)

Of all of these natural fats, only two are essential in our diets, and they
are both polyunsaturated. Linoleic acid (LA) has two double bonds and is
also know as the omega-6 fatty acid. Alpha-linolenic acid (LNA) has three
double bonds and is known as the omega-3 fatty acid. The fact that these
two fats are essential in our diets is dangerously ignored in America
today. Americans have caught on to the fact that high amounts of some fats
can cause health problems, but the rush to eliminate harmful fats from the
diet has lead to a low-fat craze where any and all fat is viewed as taboo.
The truth is that we absolutely need the essential fats in our diet every
day; health problems come from eating too much of the wrong fat, and too
little of the right fat. (1)

Many of the diseases that afflict developed nations, including heart
disease and cancer, have shown dramatic increases in the last century.
Researchers are now recognizing that the increases in these diseases
probably correspond to overall changes in our diets; especially the
consumption of processed fats and excessive amounts of animal products.
Many of our current health problems are thought to be related to fatty
degeneration diseases, which come from eating too much bad fat and not
enough good fat. The topic is too large to cover in this article, but an
excellent source for the complete story on fats is "Fats that Heal, Fats
that Kill" by Udo Erasmus. (1)

One of the problems with our current dietary fat is that the ratio of
saturated fat is often too high. The main source of saturated fat is animal
products, while plants are high in mono- and polyunsaturated fats. The
second problem with dietary fat is our heavy consumption of refined and
processed fats. These fats usually start off with good sources of plant
oils, high in polyunsaturates. However the processes used to make them more
shelf-stable can convert them from nutrients into toxins. (1)

Because essential fatty acids contain two or three double bonds, they are
inherently unstable, and easily react with heat, light, and oxygen. These
reactions can convert them from healthy molecules into unhealthy ones. In
order to obtain oil that is nutritious, plant seeds should be processed
with great care in the absence of heat, light, and oxygen, then stored in
opaque bottles at reduced temperatures. Unfortunately, the processing of
most commercially available oils is the exact opposite. Manufacturers are
concerned with making fats and oils more stable, so they have a long
shelf-life and can be stored for up to a year without turning rancid. They
often subject natural oils to severe processing with high heat and
chemicals, with no care to exclude light or oxygen. These processes remove
the unstable molecules, which, unfortunately, are also the nutrients. The
end result is drastic changes in our fats. Refined oils have had many of
the nutrients stripped away, and some toxic compounds can be formed. A
worse case is partially hydrogenated oils, where almost all of the
nutrients are removed with the formation of large amounts of unnatural
molecules that can be extremely toxic to our bodies, including high amounts
of trans-fatty acids. Trans-fatty acids were once essential fatty acids
whose double bonds have been morphed into a form that is not usually found
in nature. These fats are no longer bent in shape and no longer function in
the roles of essential fatty acids, but instead function like saturated
fats. Margarines and shortenings are partially hydrogenated oils, and most
contain high amounts of trans-fatty acids. (1)

Neither monounsaturated nor saturated fats are essential in our diets
because our bodies can make them from the essential fatty acids. We use
them primarily for calories. EFAs, on the other hand, have many vital
functions in the body, including the oxidation of food into life energy,
oxygen transport, and the formation of the molecules in blood and cell
membranes of every cell in the body. EFAs, especially LNA, are often
deficient in the diets of North Americans, due to our consumption of highly
processed, refined fats and animal fats. Deficiencies in EFAs can lead to
deficiency symptoms (see Table 2) and contribute to fatty degeneration
diseases. The reintroduction of these nutrients into the diet can reverse
these conditions. We require the essential fatty acids at minimum amounts
of 1-2% of the calories in our diet to prevent deficiency disease.
Researchers such as Dr. Andrew Weil and Udo Erasmus believe that the
optimum amounts of EFAs are much higher, and both recommend the health
benefits of including hemp seed oil in the diet (1,5). Optimum amounts of
the two essential amino acids are in the range of 9-18 grams or about 1
tablespoon for LA, and between 2-9 grams or 1-2 teaspoons for LNA. (1)

The oil of hemp seeds is an ideal source of the two essential fatty acids.
The seeds contain about 35% oil. The oil contains about 75-80% essential
fatty acids. Hemp seed oil is also the only oil which has these two EFAs in
the ideal ratio for human health: 3 parts LA to 1 part LNA. (1,5) Hemp seed
oil typically contains 56.9% LA and 18.9% LNA. (7) The daily addition of
1-2 tablespoons of hemp seed oil in the diet can provide all the essential
fatty acids needed for optimum health. Hemp seed oil production is
increasing because of it's health benefits, so better care is taken to
process virgin hemp seed oil that is cold pressed in the absence of heat,
light, or oxygen. However, it is always best to look into the processing
methods of individual oil producers.

Hemp seed oil is also one of the few plant sources of gamma-linolenic acid
(GLA). This is a polyunsaturated fatty acid that can be made by the body
from LA, however, production of GLA may be impaired due to stress or aging,
and dietary GLA is thought to be beneficial for preventing or treating
certain health conditions, (6) including premenstrual syndrome (PMS). (8)
The fatty acid breakdown of hemp seed oil is listed in Table 3.

Nutrition experts such as Dr. Andrew Weil and Udo Erasmus are strong
supporters of the therapeutic benefits of including hemp seed oil in the
diet. (1,5) But hemp seeds are valuable for more than just the oil. The
seeds contain about 35% oil high in essential fatty acids and 23% complete
plant protein, and can be grown organically. Hemp improves the soil and
helps reduce pests. All of these factors make hemp an ideal food crop, not
only for a diet which sustains our health, but also for agriculture which
sustains the health of our planet.

Table 1: Protein Breakdown of Hemp Seeds (7)

Amino Acid mg/g seeds

Phosphoserine 0.9
Aspartic Acid 19.8
Glutamic Acid 34.8
*Threonine 3.7
Serine 8.6
Proline 7.3
Glycine 9.7
Alanine 9.6
*Valine 3.0
Cystine + Cysteine 1.2
*Methionine 2.6
Cystathionine 0.9
*Isoleucine 1.5
*Leucine 7.1
Tyrosine 5.8
*Phenylalanine 3.5
*Tryptophan 0.6
Ethanolamine 0.4
*Lysine 4.3
**Histidine 2.5
**Arginine 18.8

* essential amino acids
**essential for children

Table 2: Symptoms of Fatty Acid Deficiencies (1)

LA Deficiency Symptoms
eczema like skin eruptions
loss of hair
liver degeneration
behavioral disturbances
kidney degeneration
excessive water loss through the skin accompanied by thirst
drying up of glands
susceptibility to infection
failure of wound healing
sterility in males
miscarriages in females
arthritis-like conditions
hearth and circulatory problems
growth retardation

LNA Deficiency Symptoms
growth retardation
weakness
impairment of vision & learning disability
motor incoordination
tingling sensations in arms & legs
behavioral changes
high triglycerides
high blood pressure
sticky platelets
tissue inflammation
edema
dry skin
mental deterioration
low metabolic rate
some kinds of immune dysfunction

Table 3: Fatty Acid Breakdown of Hemp Seeds (7)

Component Name
Carbon Chain
% of Total Chain Fatty Acids

Palmitic Acid C16:0 6.1
Palmitoleic Acid C16:1 0.3
Heptadecanoic Acid C17:0 0.2
Stearic Acid C18:0 2.1
Oleic Acid C18:1 12.0
*Linoleic Acid (LA) C18:2 56.9
*Linolenic Acid (LNA) C18:3 18.9
Gamma Linolenic Acid (GLA) C18:3 1.7
Arachidic Acid C20:0 0.5
Eicosenoic Acid C20:1 0.3
Behenic Acid C22:0 0.3
Erucic Acid C22:1 0.2
Lignoceric Acid C24:0 0.3
Nervonic Acid C24:1 0.2

*essential fatty acid
C18:0 has 18 carbons in a chain and no double bonds - (saturated).
C18:1 has 18 carbons and 1 double bond - (mono-unsaturated)
LA, LNA and GLA have 18 carbons and 2 or 3 double bonds
(polyunsaturated)

REFERENCES:

(1) Erasmus, U. 1993. Fats that Heal, Fats that Kill. Alive Books. 7436
Fraser Drive, Burnaby, BC, Canada.

(2) Jones, K. 1995. Nutritional and Medicinal Guide to Hemp seed.
Rainforest Botanical Laboratory. P.O. Box 1793, Gibsons, BC, Canada V0N 1V0.

(3) Osburn, L. 1992. Hemp Seed: The Most Nutritionally Complete Food
Source in the World : Part One. Hemp Line Journal, Vol 1. No. 1., pp14-15.

(4) Osburn, L. 1992. Hemp Seed: The Most Nutritionally Complete Food
Source in the World: Part Two: Hemp Seed Oils and the Flow of Life Force.
Hemp Line Journal, Vol. 1 No. 2, pp12-13, 21.

(5) Weil, A., 1993. Therapeutic hemp oil. Natural Health, March/April,
pp10-12.

(6) Deferne, J. and Pate, D., 1997. Hemp Seed Oil: A Source of Valuable
Essential Fatty Acids. Hemp Magazine, Oct, pp19-20.

(7) Das, A. Original Sources. Boulder, CO.

(8) Rose, R. Rella Good Cheese Co., Santa Rosa, CA.

Copyright 1998 Hemp Magazine. Redistributed by The Media Awareness Project
of DrugSense by permission.

Checked-by: Richard Lake