00000000000000 Healthy Seeds Comparison - chanz

Healthy Seeds Comparison

Dehulled hemp seeds, or hearts as we like to call them, are delicious and nutritious with a mild, nutty flavour and approximately 50% fat. The fats in hemp seeds are almost entirely polyunsaturated fatty acids (PUFAs) that our bodies can’t make and are essential for consumption in our diet. While omega-6s are common in many vegetable oils, nuts, and seeds, hemp hearts stand out for delivering the ideal balance of omega-6 to omega-3 fatty acids of approximately 3:1. Additionally, they contain a good measure of omega-6 fatty acid gamma-linolenic acid (GLA). Hemp hearts are a great protein source, as more than 30% of their total calories are from high-quality protein.

In previous articles we discovered that a single 30g serving of hemp hearts provides around 50% of our daily magnesium requirement, 27% for zinc, 13% for iron, and around 8% for potassium. Hemp hearts outstrip pumpkin, flax, sunflower, chia, and sesame seeds in almost all these minerals.

How about manganese, and what even is it? Manganese is a trace mineral which your body needs in small amounts. It’s essential for the normal functioning of your brain, nervous system, and many of your body’s enzyme systems. Whilst your body does store some manganese in your kidneys, liver, pancreas, and bones, you also need to get it from your diet. Manganese is found in seeds and whole gains, as well as in smaller amounts in legumes, beans, nuts, leafy greens, and tea.

So how does hemp seed stack up? Well, a single serving of hemp hearts, (equal to 3 tablespoons, or about a quarter of a cup), contains around 2.2mg or 99% of the recommended daily manganese intake.

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