One of the biggest challenges of a plant-based diet is ensuring you get all the essential amino acids, the right balance of omega fatty acids, and key minerals needed for optimal health. Hemp naturally provides all of these and more!

• A Complete & Bioavailable Protein – Hemp seeds contain all nine essential amino acids, making them one of the few complete plant proteins. Unlike many plant-based proteins, hemp is highly digestible and free from trypsin inhibitors, meaning your body can easily absorb and use it for muscle repair, metabolism, and immune function (1).       

• Rich in Omega-3s & Anti-Inflammatory Fats – Hemp provides the ideal 3:1 ratio of omega-3 to omega-6 fatty acids, essential for brain health, reducing inflammation, and supporting heart health. It’s also one of the few plant sources of gamma-linolenic acid (GLA), which plays a role in hormone regulation—especially important for women’s health and those managing chronic conditions (2).

• Globular Proteins for a Strong Immune System – Hemp is rich in two powerful globular proteins—edestin and albumin—which are crucial for immune function (3). Edestin is a rare plant protein that plays a key role in antibody production, helping the body recognise and fight off infections. Albumin, found in high concentrations in blood plasma, helps transport essential nutrients throughout the body and supports tissue repair. These proteins are easily absorbed, making hemp an excellent choice for those looking to strengthen their immune system naturally.

• Gut-Friendly & Detoxifying – High in both soluble and insoluble fibre, hemp feeds beneficial gut bacteria and helps cleanse the colon supporting efficient elimination of toxins (4).

• Essential Minerals for Energy & Bone Strength – Hemp is an excellent source of iron, magnesium, potassium, and calcium, all of which are essential for energy production, muscle recovery, and bone health—key concerns for those following a plant-based diet.

How to Use Hemp in Your Plant-Based Diet

Hemp’s mild, nutty flavour makes it an easy addition to everyday meals. I sprinkle hemp seeds over everything! Add them as a topper to smoothie bowls, oats, or salads for a protein boost. The whole hulled seeds can be made into a creamy, dairy-free hemp milk by blending with water. Add hemp protein powder to smoothies or energy balls. Make hemp pesto with basil, garlic, lemon, and hemp seeds. Hemp oil makes a nutritious dressing, simply drizzle over salads or roasted vegetables to boost your omega-3 fatty acid intake.

A Sustainable Superfood for a Healthier Future

Hemp isn’t just good for your body—it’s great for the planet. Once widely cultivated, hemp faced unjust prohibition due to misguided policies—though that’s a story for another day! Fortunately, it’s making a comeback as a sustainable supercrop. Hemp grows rapidly, requires minimal water, regenerates soil, and is fully biodegradable, making it one of the most eco-friendly food sources available.

At Verdant Nutrition, we believe in sowing the seeds of health, and hemp is the perfect example of how nature provides everything we need to thrive. Whether you’re looking to boost your immune system, improve digestion, or support muscle recovery, hemp is a simple yet powerful plant-based superfood that deserves a place in your diet.

Cautions & Considerations

While hemp is a powerhouse of nutrition, there are a few important considerations:

⚠ Individuals on blood-thinning medications – Hemp contains cannabidiol (CBD), which has mild anti-coagulating effects. The seeds contain very little CBD however hemp oil or extracts may increase bleeding risk for those on blood thinners. Consult your doctor if you’re on medication like warfarin (5).

⚠ Individuals prone to Herpes infections (including cold sores) – Hemp is high in arginine, an amino acid that supports viral replication, which may trigger outbreaks in those prone to herpes infections. Ensure to balance hemp intake with lysine-rich foods (e.g., legumes, tofu, quinoa) if you are prone to these infections (6).

⚠ Individuals with Autoimmune Conditions – Hemp contains edestin, a protein that supports antibody and gamma globulin production, which plays a key role in immune function. While this can be beneficial, it may also stimulate the immune system, potentially exacerbating autoimmune conditions. However, research on this interaction is still limited, and more studies are needed to fully understand its effects (7).

Final Thoughts

Hemp is one of the most nutritionally complete and sustainable plant-based foods available today. It offers immune support, heart health benefits, digestive support, and essential nutrients that are often harder to obtain on a plant-based diet. Whether blended into smoothies, sprinkled on salads, or enjoyed in a homemade pesto, hemp is a simple yet powerful addition to your daily routine.

References

1. House, J.D., et al, 2010, Nutritional quality of hemp protein isolate as determined by the Protein Digestibility–Corrected Amino Acid Score (PDCAAS), Journal of Agricultural and Food Chemistry, viewed online 2 March 2025, https://pubs.acs.org/doi/abs/10.1021/jf102636b

2. Das, U., 2014, Essential fatty acids and their role in reducing inflammation and metabolic disorders, Eicosanoids and Essential Fatty Acids, available via institutional access.

3. Patel, S., et al, 2017, Globular proteins in immune function: The role of edestin and albumin, Frontiers in Immunology, available via institutional access.

4. Slavin, J., 2012, Dietary fibre and gut microbiota interactions, The Journal of Nutrition, available via institutional access

5. Babalonis, S., et al, 2018, Cannabidiol and its interactions with blood-thinning medications, Epilepsy & Behaviour, available via institutional access

6. Griffith, R.S., et al, 2016, Role of arginine and lysine in herpes simplex virus replication, Medical Virology, available via institutional access

7. Shoenfeld, Y., et al, 2019, Immune-activating proteins and autoimmune disease progression, Autoimmune Reviews, available via institutional access