Hemp Hearts: A Nutritional Profile and Health Benefits Analysis

 Hemp hearts, the hulled seeds of Cannabis sativa, have been used as a nutritional staple for thousands of years . The seeds do not contain psychoactive compounds and have become legally available in the United States following changes in federal law, as noted by a report on Mercola.com [2].

Ann Louise Gittleman, in her book "Radical Metabolism," states that hemp seeds are a complete protein, providing all essential amino acids, and that a 30-gram serving (2 to 3 tablespoons) contains 11 grams of protein [4]. The book also notes that the fiber in hemp seeds is mostly in the hull, so hulled seeds, or hemp hearts, have relatively little fiber [4].

Angela Liddon, in" The Oh She Glows Cookbook," writes that three tablespoons of hulled hemp seeds contain 10 grams of protein and provide an ideal ratio of omega-6 to omega-3 fatty acids of 4:1 [6]. This ratio, according to Liddon, helps reduce inflammation in the body [6].

Hemp hearts are also a source of minerals including calcium, magnesium, iron, manganese, phosphorous, and potassium, according to Gittleman [4]. These seeds are considered a nutrient-dense food that can be added to smoothies, salads, and other dishes [6].

Protein Content and Digestibility Compared to Other Seeds

Hemp hearts are noted for their protein content and digestibility. Gittleman states that hemp seeds have protein "equal to beef or lamb but in a more digestible, bioavailable form" [4]. Unlike many plant proteins, hemp contains all nine essential amino acids, making it a complete protein, according to Liddon [6].

In comparison to other seeds such as chia and flax, hemp hearts provide more protein per serving. A news report on NaturalNews.com reviewing six types of seeds listed hemp among those recommended for their nutrient density, including protein and healthy fats [7]. The same report advised that because seeds are often high in fiber, it is best to drink plenty of water when consuming them [7].

Nutrition experts cited in another article stated that seeds are a source of fiber, healthy fats, essential amino acids and antioxidants, and that they support digestion and cardiovascular function [9]. Hemp hearts, being hulled, contain less fiber than whole seeds, but their protein content remains substantial, as noted by Gittleman [4].

Fatty Acid Profile and Cardiovascular Health Research

The fatty acid composition of hemp hearts is a focus of research. Liddon reports that the ratio of omega-6 to omega-3 fatty acids in hemp seeds is 4:1, which she states helps reduce inflammation [6]. Eric Helms, in his book "The Juice Generation," describes hemp seeds as "one of the most well-rounded nutritional profiles of any plant food" and notes they are low in allergens and easily digestible [5].

General cardiovascular benefits associated with seeds are cited in recent reports. A NaturalNews.com article on seed health benefits stated that seeds, including hemp, "support cardiovascular function" [9].

Another report mentioned that hemp seeds "boost brain health and fight inflammation," attributes linked to their omega-3 content [8]. The fatty acids in hemp hearts are primarily polyunsaturated, which contributes to their reported anti-inflammatory effects [8].

Reported Benefits for Skin, Digestion and Immune Function

Several accounts indicate potential benefits of hemp hearts for skin health. A NaturalNews.com article describes hemp seeds as "nature's skin superfood," citing an example of a woman who experienced reduced acne and redness after adding hemp seeds to her diet [3]. The same article highlights the anti-inflammatory and nutrient-rich properties of hemp seeds [3].

For digestion, while hulled hemp hearts contain less fiber than whole seeds, the fiber present in whole hemp seeds is known to aid digestion, according to Gittleman [4]. The mineral content in hemp hearts, including magnesium and zinc, may support immune function, as noted in various nutritional profiles [4, 1]

Hemp seeds offer antioxidant properties [1]. A recent article on hemp seeds as a superfood indicates they are "packed with plant-based protein, essential fatty acids, fiber and minerals" and that they support overall wellness without psychoactive effects [8].

Conclusion: Hemp Hearts as a Nutrient-Dense Food

Available evidence from multiple sources positions hemp hearts as a nutrient-dense food. They provide complete protein, a favorable fatty acid profile, and essential minerals. Authors such as Gittleman and Liddon emphasize their versatility and ease of incorporation into a balanced diet [4, 6, 1].

While reports support benefits for skin health, inflammation, and cardiovascular function, the provided sources do not include long-term human clinical trials. Consumers seeking to improve their nutrient intake may consider hemp hearts as a complementary food. Further research is needed to confirm specific health outcomes in broader populations.

Mint’s reported health benefits: Digestive aid, stress reduction, oral health support

 Mint, commonly used as a garnish or flavoring, contains compounds that have been studied for potential health benefits including digestive support, stress reduction, and oral health, according to research and nutrition experts.

Registered dietitian Nichola Ludlam-Raine told the Daily Mail that mint "adds plenty of flavor for virtually no calories" and can provide supplementary nutrients such as vitamin A, vitamin C, and phytonutrients like rosmarinic acid. Mint is part of the Mentha genus, with well-known varieties including peppermint and spearmint ^[1]. Most studies have examined the effects of concentrated peppermint oil rather than fresh leaves, but the herb has been used in traditional medicine for centuries .

Digestive benefits supported by research

A 2018 review by researchers at the University of Western Ontario found that peppermint oil was consistently more effective than placebo at relieving symptoms of irritable bowel syndrome (IBS), according to multiple placebo-controlled trials and five meta-analyses. The review indicated that for every three people who took peppermint oil, one experienced improvement not seen with placebo alone.

Bharat B. Aggarwal, author of "Healing Spices," wrote that peppermint can help ease IBS symptoms, a digestive problem that affects an estimated one in seven Americans ^[2]. Menthol, the cooling compound in mint, may help relax gut muscles and dampen inflammatory compounds in cells, potentially soothing cramps, abdominal pain, and bloating.

Ludlam-Raine noted that most digestive research has used concentrated peppermint oil, but many people report feeling more comfortable after consuming mint in tea or food. The Gale Encyclopedia of Alternative Medicine states that peppermint has been used as a remedy for indigestion since ancient Egyptian times ^[3].

Potential effects on stress and alertness

Menthol is a type of terpene that may have a calming effect on the nervous system and help relax muscles, according to research cited in the Daily Mail. A 2022 study by Iranian researchers examined whether peppermint oil could reduce anxiety in heart patients at a hospital emergency unit. Patients exposed to a cotton ball soaked in peppermint oil for one hour showed a significant reduction in anxiety levels compared to a control group exposed to water, the study stated.

Other studies have suggested that peppermint oil may improve mental alertness, reduce fatigue while driving, support sleep, and positively affect mood, according to the article. Spearmint has also been studied for cognitive benefits; research published in 2020 confirmed that spearmint can improve brain function ^[4]. Officials noted that while these findings are not a replacement for medical treatment, they indicate mint's potential benefits beyond digestion.

Oral health and antimicrobial properties

Mint has become synonymous with oral freshness due to its repeated use in toothpaste, chewing gum, and breath fresheners ^[5]. A 2024 study of the oral microbiome found that a blend called SuperMint -- containing peppermint, Japanese mint, bergamot mint, and spearmint essential oils -- helped reduce bacteria linked to bad breath and gum disease while supporting beneficial bacteria, according to the Daily Mail.

Chewing fresh mint leaves may also help combat bad breath by stimulating saliva production and exposing the mouth to natural antimicrobial compounds. Unlike sugary mints or gum, raw mint contains no added sugar, which could avoid feeding bacteria responsible for odors and tooth decay, the report stated. Ludlam-Raine said fresh mint is not a replacement for good oral hygiene but can be a useful natural way to freshen the mouth between brushing.

Precautions and who should avoid mint

Mint is generally safe for most people, but concentrated forms such as peppermint oil capsules may pose risks for some individuals, according to the Daily Mail. People with gastroesophageal reflux disease (GERD) or a hiatal hernia may experience worsened symptoms because peppermint can relax the valve between the stomach and esophagus, allowing acid to travel upward, the report stated.

Concentrated peppermint products may affect bile flow, so those with gallstones or gallbladder problems should consult a doctor, officials said. Ludlam-Raine cautioned that peppermint oil capsules can interact with certain medications and are not suitable for everyone. Anyone with an allergy to mint should avoid it entirely.

Want to live to 100? Start with these 8 foods centenarians eat most often

 But what may fascinate people most about these long-lived individuals are the foods they eat and the habits they have around eating. “Some eating patterns seen in centenarians include eating a large breakfast, eating mostly plant-based foods, avoiding weight-loss diets, moderating alcohol, and reserving sweets for celebrations,” says Davis. 

With these practices in mind, here are eight foods researchers have identified as diet staples for centenarians:

Legumes

“One of the top foods amongst centenarians is legumes, which are rich in fiber and provide plant-based protein,” Davis explains. “Fiber-rich foods are thought to help control cholesterol and blood sugar, as well as lower the risk of chronic diseases like cancer and heart disease.” Legumes encompass beans, peas, and lentils. So, regardless of whether you typically reach for chickpeas, black beans, red lentils, snap peas, or otherwise, all of them will help promote longevity.

Tip

Incorporate legumes like beans, peas, and lentils into your diet for a boost in fiber and plant-based protein. These foods can help control cholesterol and blood sugar levels and reduce the risk of chronic diseases such as cancer and heart disease.

Olive Oil

Another common ingredient found in the kitchens of those living to (or well-past) 100 is olive oil. This culinary staple is high in healthy unsaturated fats that support optimal cholesterol levels. It’s also rich in micronutrients like plant compounds, vitamin E, and vitamin K that serve as antioxidants to lower inflammation throughout the body, further decreasing chronic disease risk.

Nuts and Seeds

“Nuts, which are full of vitamins, minerals, and unsaturated fats, are also staples in centenarians' diets,” says Davis, “Nuts are associated with reduced risk for heart disease and inflammation, likely due to their rich antioxidant content.” Given that seeds have a similar nutritional composition to nuts, they also elicit similar longevity benefits.

Tea

Whether it’s green, black, herbal, caffeinated, or decaf, tea is one of the top beverages among Blue Zoners. This is likely thanks to the multitude of antioxidant-rich plant compounds it contains. In fact, tea consumption has been shown to support immune, heart, gut, brain, and metabolic health.

Seafood

“Researchers have also found that centenarians eat smaller amounts of meat and tend to include more fish and other lean seafood in their diets,” says Davis. This may be due to the fact that many Blue Zones are located near the ocean. However, certain types of seafood (like fatty fish) serve as some of the few naturally concentrated sources of omega-3 fatty acids, which are potent anti-inflammatory agents that encourage optimal immune, brain, and heart health.

Whole Wheat Sourdough Bread

Whole wheat sourdough bread combines a few common food trends seen across centenarians. “Whole grains are another common denominator of centenarians. They are rich in fiber, minerals, and B vitamins, especially when compared to their white, refined counterparts,” explains Davis, “Eating whole grains is associated with a lower mortality risk from cardiovascular disease and cancer.” 

“Many centenarians are known for their high energy levels. Starchy foods may help centenarians stay active until very late in life,” Meyers adds.Researchers also discovered that many people living to 100 or longer bake their own bread—a lot of times using sourdough starter. This living culture of bacteria sparks fermentation in bread dough, helping to digest some of the gluten it contains and increasing the digestibility of the final product. Sourdough bread also tends to have a lower glycemic index than other loaves, supporting blood sugar management and metabolic health.

Sweet Potatoes

If you watched the Netflix documentary, then you may remember the Japanese purple sweet potatoes that served as a staple food for Okinawan centenarians. And while this specific variety of potato may be tricky to track down in the States, your everyday sweet potato from the grocery store is pretty similar nutritionally. Both types of sweet potato are rich in fiber and micronutrients like potassium, vitamin A, vitamin C, and plant compounds. These help to improve immune, heart, and metabolic health.

Turmeric

And finally, certain nutrient-dense spices, like turmeric, can also promote longevity. “Turmeric is rich in phytonutrients, such as flavonoids, that may be beneficial to living longer,” says Willcox. The phytonutrients (another name for plant compounds) found in turmeric, like curcumin, work to reduce inflammation throughout the body, supporting overall health as well as targeted areas, like the brain.

This supplement dramatically cuts heart attack risk, scientists say

 Scientists have found tailoring the intake of vitamin D in patients diagnosed with heart disease can dramatically cut the risk of heart attacks.

The finding suggests individualising vitamin D doses for patients based on their blood levels rather than administering uniform “one-size-fits-all” doses as has been done commonly until now.

GO365 NUTRA Tablet 30'S

Netmeds·Sponsored

Vitamin D is a hormone mainly synthesised in the skin via sunlight exposure, and is known for its positive effects on inflammation and heart health.

Widespread vitamin D insufficiency and the growing burden of heart disease globally emphasise the need for simple, cost-effective interventions to reduce death risk.

While low vitamin D concentration is linked to adverse heart disease outcomes, intervention studies until now have yielded inconsistent results, researchers say.

Now, scientists call for tailoring vitamin D intake for each patient to achieve optimal circulating levels as a key strategy to mitigate heart disease risk.

“Our results suggest that targeting vitamin D supplementation based on blood levels can significantly diminish the risk of subsequent heart attacks,” said epidemiologist Heidi T May from Intermountain Health.

“This approach demands a personalised, vigilant clinical protocol that diverges from the traditional fixed-dose model,” said Dr May, an author of the study presented at the American Heart Association’s Scientific Sessions 2025.

Centrum Ostocalcium Total Chewable Tablet - Mixed Fruit 30'S

Netmeds·Sponsored

Researchers recommend a rigorous monitoring protocol which adjusts vitamin D supplementation every three months.

The latest clinical trial assessed 630 adult participants diagnosed with acute heart disease at Intermountain Medical Center in Utah for a six-year period, with an average follow-up of just over four years.

Nearly half had a history of prior heart attack.

Over 85 per cent of participants initially had suboptimal vitamin D levels below 40 nanograms per millilitre (ng/mL) of blood, underscoring widespread insufficiency of the hormone in this population.Researchers grouped the participants randomly into two groups – one, which received standard care without vitamin D level management, and another treatment arm, which underwent serial blood testing and personalised dosing of the hormone to surpass the 40 ng/mL threshold safely.

Scientists found that the treatment group experienced a 52 per cent reduction in the risk of recurrent heart attacks compared to controls.

This finding marks one of the most significant effect sizes reported in recent vitamin D cardiovascular research, researchers noted.

However, researchers urge doctors to be cautious of the findings as it remains to be corroborated by larger, peer-reviewed trials.

Nonetheless, they say the data could pave the way for new heart attack prevention strategies centered on nutrient optimisation.

The Independent is the world’s most free-thinking news brand, providing global news, commentary and analysis for the independently-minded. We have grown a huge, global readership of independently minded individuals, who value our trusted voice and commitment to positive change. Our mission, making change happen, has never been as important as it is today.

Stop refrigerating these 9 fruits and veggies—you're ruining them

 When it comes to food safety, quality, and flavor, refrigeration is key for storing many foods—but not all. While some ingredients absolutely must be stored in the fridge, like raw meat, others are better left out when it comes to keeping them fresh. Fresh produce may seem like a surefire bet for refrigeration, but the combination of humidity and chill can do more harm to your fruits and veggies than good. Here are nine fruits and vegetables that you shouldn’t store in the refrigerator, and where you should be keeping them instead.

Lactocip DS Tablet 15'S

Netmeds·Sponsored

Fruits That Last Longer Without Refrigeration

Tomatoes

Whether you opt for small cherry tomatoes or a hefty heirloom, it’s best to store your tomatoes on the counter and out of direct sunlight. Refrigerating your tomatoes can make them mealy and mute their rich, juicy flavor. 

Bananas

In addition to being aesthetically pleasing, storing your bananas on the counter (bonus points if it’s in a pretty fruit bowl) is better than in the fridge, since cold temperatures cause the skin to turn black and stop the ripening process prematurely. Instead, keep them at room temperature—and if they get too mushy, you can always make banana bread. 

Avocados

It’s no secret that avocados seem to turn from rock solid to mushy and brown within 15 minutes, no matter how carefully you try to ripen them. If you want an avocado to ripen properly, leave it uncut on the counter; once cut, store it in the fridge. To keep your avocado as fresh as possible in the fridge, store it with the pit intact and squeeze a bit of lime juice over it to prevent browning.

Apples 

Apples can last for months in the fridge, but they can also stay safely on the counter for one to two weeks before you need to chill them. 

Stone Fruits

Summer means stone fruit season, but don’t store your freshly-picked farmers' market finds in the fridge. Peaches, plums, and cherries can become mealy and flavorless if they are chilled before they are fully ripe, so be sure to leave them out on the counter instead. If they get a little too ripe, you can always whip up a peach cobbler or cherry pie for your next summer gathering.

Vegetables That Last Longer Without Refrigeration

Potatoes and Sweet Potatoes

It’s best to store all varieties of potatoes—including sweet potatoes—in a cool, dark, and well-ventilated place, since the starch in potatoes can turn to sugar at cold temperatures. In addition to excessive cold encouraging mold growth, refrigerating potatoes may create a sweet taste and gritty texture.

Onions and Garlic

Humidity from the refrigerator can soften onions and garlic, leaving them prone to molding, so it’s best to store them in a cool, dry pantry until it’s time to make a decadent pasta dish or pico de gallo. Just be sure to store the two veggies separately from potatoes, as potatoes can cause onions to spoil faster. Winter Squash

Winter veggies, including butternut and acorn squash, thrive in a cool, dry environment—not in the fridge. Since the fridge can alter the squash’s texture and flavor, it’s best to store them on the counter or in the pantry.

Basil 

While it may seem a bit counterintuitive not to refrigerate your greens, cold temperatures can damage basil leaves. Storing the herb in the fridge can cause it to wilt and turn black much faster than it would at room temperature. Plus, a basil plant is a great way to add a pop of color and delicious aroma to your kitchen while ensuring you always have fresh basil on hand.