Nut / Seed
Hemp Seeds
7/10 Moderate evidence
Soft seeds with a balanced omega-3 to omega-6 ratio (~1:3, ideal among plant fats) and complete plant protein.
Active compounds
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Balanced omega-3/omega-6 fats
Ratio favors anti-inflammatory eicosanoid production over pro-inflammatory ones
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Complete protein and gamma-linolenic acid (GLA)
Supplies all essential amino acids; GLA is a precursor to anti-inflammatory eicosanoids
Helps with
Practical tips
- Preparation
- Sprinkle on salads, yogurt, or smoothies; no preparation required
- Recommended amount
- 2-3 tablespoons daily
- Absorption
- Soft hulls digest easily; no grinding needed unlike flax
- Cautions
- Generally well-tolerated; no THC content in food-grade hemp seeds