This post was sponsored by Eaton Hemp. All opinions are mine alone. Thanks for supporting brands that support Living Well With Nic!

Hemp seeds are exceptionally nutritious and rich in various minerals. The health benefits of hemp seeds come from their high content of essential fatty acids, protein, and fiber. Did you know that hemp seeds are technically a nut? They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds are a great plant-based protein source, with more than 25% of their total calories coming from high-quality protein.

Not only are these little seeds (or nuts!) high in protein, fiber, and fatty acids, but also provide several other health benefits that we’ll dive into.

9 Health Benefits of Hemp Seeds

1. Great Source of Magnesium

Magnesium supports muscle function and, along with sodium and potassium, helps balance electrolyte levels in the body. It also plays an important role in carbohydrate metabolism, assisting your gut in breaking down carbs into the glucose your body needs for fuel. Many people tend to be magnesium deficient, and just a one-ounce serving of hemp seeds contains 192 mg of magnesium, about half of your recommended daily value.

2. Rich in GLA

Hemp seeds contain several types of fatty acids, but the most important one is GLA (gamma-linolenic acid), which helps regulate hormone levels in the body by supporting prostaglandin production. The proper amount of GLA in your diet can reduce symptoms associated with diabetic neuropathy, rheumatoid arthritis, allergies, ADHD, some forms of cancer, high blood pressure, acne, and eczema. Though the omega-6 fatty acids in GLA can be harmful in large amounts, moderate consumption is actually very beneficial to our bodies.

3. Improve Cardiovascular Health

Keeping your cholesterol levels in balance and reducing blood pressure can go a long way toward lowering your risk of heart disease. The balance of omega-3 and omega-6 fatty acids in hemp seeds can help your body naturally reduce the levels of bad LDL cholesterol and maintain levels of good HDL cholesterol. This prevents the accumulation of fat in the arteries, which causes blockages. A heart health powerhouse!

5. Help with Weight Loss

Hemp seeds contain fiber, which can help people realize their weight loss goals. Fiber-rich foods slow digestion, keeping you fuller for longer. This allows the food to be broken down gradually and more completely, preventing the blood sugar spikes and crashes that cause cravings. When you’re on a weight-loss journey, remaining satiated and preventing cravings can help you maintain your calorie goals. Hemp seeds contribute nutrients you need to reach your desired weight.

6. Improve Digestion

High in both insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the bacterial flora in your gut and helps secure a robust immune system. Hemp seeds help regulate the speed that food moves through the gut, relieving constipation and preventing diarrhea. The anti-inflammatory properties help reduce the effects of irritable bowel syndrome by aiding proper digestion.

7. Improve Hair and Nail Health

In addition to eating ground or whole hemp seeds, the oil extracted from hemp can be applied topically and is often found in high-end cosmetic products. The oil in hemp seeds absorbs into the inner layers of the skin to promote healthy cell growth — the recipe for smooth, soft skin. Some lab studies show hemp seed oil can have a positive effect on atopic dermatitis, a skin condition that causes inflammation and dryness. When the oil was applied regularly, subjects of the study showed improvement in their symptoms.

8. Natural Cancer Fighter

Because of their balanced fatty acid profile of omega-3 fats and GLA, hemp seeds help naturally reduce inflammation levels and strengthen the immune system. Several types of cancer are caused by free radical damage to the healthy cells, leading to cancerous growths and tumors. Hemp seeds naturally fight the overpopulation of free radicals and reduce the risk of breast, colon, and prostate cancer, among others.

9. Contain Essential Fatty Acids

Hemp seeds are more than 30 percent fat and are especially rich in alpha-linolenic acid (omega-3) and linoleic acid (omega-6). Your brain needs fats to work as fuel for cognitive function. Healthy dietary fats are also necessary for your body to metabolize certain vitamins and minerals in the food you eat. Some, such as vitamins A, B, D, and K, need fat to “unlock” and be used by the body. Hemp seeds also contain all nine essential amino acids, essential for building muscles.

How to Incorporate Hemp Seeds into Your Diet

Add hemp seeds by simply eating them raw or roasted. Hemp seeds ground into flour or meal can be added to baked goods and smoothies, and hemp seed oil can be added to recipes or used in cooking. Hemp is naturally gluten-free, so it is an ideal protein source for those with Celiac disease or who follow a gluten-free eating plan for other reasons.

Here are a few ways I personally use hemp seeds on a daily basis:

• Sprinkle on top of oatmeal and smoothie bowls for added crunch
• Add to salads to increase healthy fats and protein
• Sprinkle on top of almond butter toast for a nutrition boost
• Use as extra protein in homemade granola bars

I’m a big fan of the Eaton Hemp brand. They source only the highest quality hemp, so you’re getting the purest ingredients possible. Eaton Hemp is doing some really exciting things by providing clean, delicious whole hemp seeds for snacking in a variety of great-tasting flavors.