The Omega-3 in Hemp Seeds: Optimal Health Essentials

When it comes to health, omega-3 fatty acids are essential. They help keep our hearts healthy, reduce the risk of heart attacks, and even help manage mental health issues like depression, anxiety, and insomnia. One common source of omega-3 is fish oil, but if you're looking for a vegan alternative, hulled hemp seeds are an excellent choice.

Hulled hemp seeds are a rich source of alpha-linolenic acid, an essential omega-3 fatty acid. These tiny seeds are packed with potential health benefits. In addition to helping with heart disease and mental health, they can also reduce inflammation in the body, which is linked to many health problems.

Chia seeds are another plant-based source of omega-3, but hemp seeds have a unique nutritional profile that makes them stand out. If you're interested in improving your health, it's time to give hemp seeds a closer look. In this guide, we'll explore the many benefits of these remarkable seeds.

What Are Omega-3 fatty acids?

Omega 3 fatty acids (or PUFAs — poly-unsaturated fatty acids) are a type of essential fatty acid found in plants and marine animals. 

They are known as essential fatty acids because our bodies can't naturally produce them; we need to get them through our diet.

These fatty acids are essential for brain function, hormone production, and heart health. However, it's only the tip of the iceberg, as we will soon find out fatty acids are critical to human health. 

The primary sources of omega-3 fatty acids are fish, nuts, and seeds. Surprised?

Let's keep learning. 

What Are The Different Types Of Fatty Acids?

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). 

ALA is the least potent form of omega-3; EPA and DHA are at least ten times more powerful. 

EPA and DHA are mainly found in fatty fish and seafood. 

On the other hand, ALA is found in plants, nuts, seeds, and algae. This is what you want to be consuming if you have a choice. 

The Benefits of Omega 3 Fatty Acids

Omega-3 fatty acids, essential polyunsaturated fats, possess a myriad of roles pivotal to human health. Their actions, both direct and indirect, affect various physiological systems. Here's a comprehensive exploration of their substantial benefits:

1. Cardiovascular Health: Numerous studies solidify the indispensable role of omega-3s in promoting heart health. These fatty acids not only decrease triglyceride levels and arterial plaque build-up but also lower blood pressure, collectively mitigating the risk of cardiovascular anomalies.
   
   
   

2. Neurological Development: Especially crucial for neonates, DHA, a specific omega-3, is fundamental for the maturation of the brain and retina. In the adult population, consistent omega-3 consumption is linked to a decelerated decline in cerebral function over time.
   
   
   

3. Mental Health: The potential of omega-3s in mental health management is increasingly evident. Individuals with optimal omega-3 levels exhibit a diminished prevalence of depression and anxiety. Supplementation has also proven effective in managing these conditions.
   
   
   

4. Inflammatory Response: Chronic inflammation is a harbinger of multiple ailments. Notably, omega-3s, predominantly EPA, serve as potent anti-inflammatory agents, potentially curtailing the onset of inflammatory disorders like arthritis.
   
   
   

5. Eye Health: DHA remains a cornerstone of the retinal structure. Its adequate intake is synonymous with the prevention of macular degeneration, a principal causative agent of vision loss.
   
   
   

6. Bone and Joint Health: Omega-3s fortify calcium content in bones, which translates to a lowered risk of osteoporosis. Concurrently, their intake is associated with reduced symptoms of arthritis, particularly joint pain.
   
   
   

7. Skin Health: The skin’s integrity and vitality are intrinsically linked to essential fatty acids. Omega-3s ensure skin hydration, resistance to external harm, and offer therapeutic benefits for conditions like psoriasis and acne.
   
   
   

8. Sleep Regulation: Omega-3 deficits correlate with sleep disturbances, including insomnia. Regular consumption aids in stabilizing sleep cycles.
   
   
   

9. Cellular Receptor Binding: Omega-3s have the unique ability to bind to cellular receptors that modulate genetic function. This interaction has profound implications for cell behavior and disease prevention.
   
   
   

10. Disease Prevention and Management: Beyond cardiovascular protection, omega-3s are implicated in guarding against stroke. Their anti-inflammatory properties might also offer therapeutic benefits in autoimmune conditions such as lupus, eczema, and rheumatoid arthritis. Furthermore, emerging research suggests that these fats may play a protective role in various malignancies and other chronic conditions.
    
    
    

The diverse and holistic benefits of omega-3 fatty acids make them an indispensable component of a well-rounded diet. Whether sourced naturally or through supplementation, their inclusion heralds a proactive approach to comprehensive health.

Please read our guide here.

What Is Omega 3 Good For?

Reduction in inflammation: Omega 3 fatty acids have been shown to reduce inflammation in the body. As such, they may be helpful for people who suffer from chronic inflammatory diseases like arthritis, lupus, and Crohn's disease. 

Lower risk of heart disease: Studies have found that omega-3 fatty acids can help lower blood pressure and triglyceride levels, two factors that increase the risk for heart disease. 

Reduced risk of depression: In one study, people who took omega-3 supplements for eight weeks experienced a reduction in depressive symptoms. Check our in-depth article here. 

Improved brain function: Omega 3 fatty acids also improve cognitive function. One study in children with attention deficit hyperactivity disorder (ADHD) found that a daily dose of omega-3 fatty acids significantly improved attention span. 

Reduced risk of cancer: Studies have found that omega-3 fatty acids can reduce the risk of certain types of cancer, including breast, colorectal, and other cancers.

Helps with PMS: According to research from this study, the naturally occurring prostaglandin E1 present in hemp seeds is produced from gamma-linolenic acid (GLA). Taking 210mg of GLA per day in a total of 1 gram of essential fatty acids significantly reduced symptoms.

How Much Omega 3 Do You Need Per Day?

We now know a healthy diet that includes omega-3 fatty acids has been linked to a range of health benefits. But how much do you need per day to be beneficial? 

There is no official recommendation for EPA and DHA daily consumption. However, most health organisations concur that 250–500 mg of EPA and DHA daily is enough to maintain good health. 

To learn more about the calorie and nutritional content of hemp seeds please read this article that breaks it all down for you. 

For specific health problems, higher amounts are often suggested. Please check with your health professional if you require specific advice. 

What is the Best Way to Take Omega 3 Fatty Acids Into Your Diet?

Incorporating omega-3 fatty acids into your diet can be an essential step in improving overall health. For beginners, it's important to understand that these vital fats are not naturally produced by the body, so they must be obtained through food or supplements. Here is a guide to help you get started:

1. Identify Dietary Sources: Begin by identifying foods that are rich in omega-3 fatty acids. Foods such as fatty fish (salmon, mackerel, sardines, and tuna), flaxseeds, chia seeds, and walnuts are excellent sources of omega-3s. However, for a vegan-friendly source, hulled hemp seeds are a powerhouse of omega-3s, offering a substantial amount of alpha-linolenic acid (ALA).
   
   
   

2. Incorporate Omega-3 Foods Into Your Meals: Once you have identified your preferred sources of omega-3s, incorporate them into your meals. Aim to consume fatty fish at least twice a week, sprinkle flaxseeds, chia seeds, or hemp seeds on salads or smoothies, or enjoy a handful of walnuts as a nutritious snack.
   
   
   

3. Use Omega-3 Enhanced Products: Nowadays, several products are enriched with omega-3 fatty acids. These include omega-3 eggs, certain types of milk, yogurt, and bread. While these sources may not provide as much omega-3 as natural sources, they can still contribute to your overall intake.
   
   
   

4. Consider Supplements: If you find it difficult to meet your omega-3 needs through food, you may consider taking omega-3 supplements. Fish oil, krill oil, and algal oil are popular options. However, it's essential to consult with a healthcare professional before starting any supplementation, as there may be interactions with medications or health conditions.
   
   
   

5. Monitor Your Intake: While omega-3s are beneficial, it's essential to strike a balance in your diet. Consuming too much omega-3 can potentially interfere with blood clotting or interact negatively with certain medications. The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week for healthy adults.
   
   
   

6. Maintain a Balanced Diet: It's important to remember that while omega-3s are beneficial, they are just one piece of the puzzle in a balanced, nutritious diet. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet to ensure you are getting a comprehensive range of nutrients.

The most effective method to incorporate omega-3 fatty acids into one's diet is through regular consumption of natural sources such as hulled hemp seeds, fatty fish, flaxseeds, and chia seeds. When direct dietary inclusion is challenging, high-quality supplements, under professional guidance, offer a viable alternative.

How Much Omega-3 In Hemp Seeds?

Hemp seeds are an excellent source of protein, minerals, and vitamins. But they also have one of the highest essential fatty acids, specifically omega-3. 

In fact, they contain more omega-3 fatty acids than any other plant-based food! While the exact amount of omega-3 fatty acids in hemp seeds can vary, they are generally a good source of these beneficial nutrients. 

On average, a serving of hemp seeds (about 3 tablespoons) contains about 1 gram of omega-3 fatty acids. This means that hemp seeds can provide a significant amount of these essential nutrients in your diet. 

Hang on! What if I am a vegan? Keep reading; we got you covered.

‍Omega 3 Vegan Supplements? 

If you're looking for a vegan supplement that will give you all the benefits of omega-3s, you're in luck! There are a number of great options available on the market today; here are my personal favourites: 

Flaxseed oil is an excellent source of ALA omega-3 fatty acids. It can be taken in capsule form or added to food. 

Chia seeds are a good source of ALA omega-3 fatty acids as well. They can be eaten whole or added to smoothies or other recipes. 

Algae-based supplements are a great source of DHA omega-3 fatty acids. They are available in capsule or liquid form.

Hemp seed is currently one of the very few natural food sources of gamma-linolenic acid (GLA) and, as we have learnt about already, is packed with omega-3. 

Additionally, hemp seeds are an excellent source of protein, minerals, and vitamins. 

The Hemp Seed Omega 6 to 3 Ratio Explained

As we have just learnt, hemp seeds are an excellent vegan omega-3 fatty acids source. They have a perfect ratio of omega-6 to omega-3 fatty acids. This makes them an ideal plant-based source of omega-3s for vegans and non-vegans alike.

The ideal ratio is 3:1, which means that for every 3 grams of omega-6 fatty acids, there should be 1 gram of omega-3 fatty acids. 

This ratio is important because it helps to ensure that your body gets the right balance of essential fatty acids.

They can also promote healthy skin and hair, check the science on this here. Hemp seeds are a great addition to any vegan diet. You can add them to smoothies and salads or eat them as a snack.

Where To Buy Omega 3 Supplements?

Right here, of course! Click to go to the product page - Hemp Oil 500ml.

Hemp seeds are an incredible superfood providing plenty of essential nutrients. They're also packed with protein and a wide variety of minerals that help promote heart health, hormonal health, and cognitive function. 

They're easily incorporated into any diet and can be taken as a dietary supplement. If you want to improve your health, I recommend incorporating hemp seeds or hemp seed oil into your diet as often as possible. 

They're inexpensive and easy to find at most grocery stores if you don't want to purchase ours. You can eat them, sprinkle them on salads and yogurt, or add them to baked goods like cookies and muffins. 

Conclusion

So now, you can tell the difference between fatty acids and the benefits of consuming them daily—the perfect ratios of each fatty acid and which foods contain the essential balances.

You also now know how much omega 3 is in hemp seeds and the best way to include these in your diet.

Remember, consuming hemp seed oil is a far better way to get your daily intake than eating raw hemp seeds or fish oil.

Essential fatty acids are a superfood everyone should add to their diet regularly!