Hemp seeds, shelled, raw, organic?

Hemp ( Cannabis ) is one of the oldest useful and ornamental plants in the world. Hemp seeds are obtained from commercially used industrial hemp ( Cannabis sativa var. sativa ), which are often available in shelled form . Raw hemp seeds are rich in all essential amino acids and the oil they contain has a very favorable ratio of omega-6 and omega-3 fatty acids.

Use in the kitchen:

Shelled hemp seeds are light beige to white. Unpeeled hemp seeds are brown to green-gray in color and are sometimes known as hemp nuts . In shelled form, they are usually more popular with consumers because they taste more delicate and fine and are easier to digest due to the lower fiber content. The nutty, oily flavor of shelled hemp seeds is even more intense.

Hemp seeds are great as a snack in between meals, they add a little extra flavor to muesli, smoothies and shakes. Pureed, they make an excellent spread on bread or you can use them to make pesto. Hemp seeds also taste great in baked goods or they can be used as a topping to flavor salads, pasta, grain dishes, soups or dressings. You can also add half a tablespoon of peeled or unpeeled hemp seeds to your pea muesli .

Hemp flour, hemp butter (similar to peanut butter ) or hemp soup are made from the peeled seeds. Because the shell has been removed, these hemp seeds are particularly useful for making a hemp drink (drinking hemp, hemp milk), whose white color is reminiscent of milk. How do you peel hemp seeds? Quote: Removing the shell from hemp seeds is practically only possible by machine.

Hemp oil , which is obtained through cold pressing, tastes excellent and is very healthy, but is not suitable for frying as it is not heat stable. On the other hand, hemp seeds can be eaten raw, especially if they are organic. This can be done with or without shelling.

Vegan recipe for hemp porridge with hemp seeds:

Ingredients : 300 ml almond milk , 8 tbsp peeled raw hemp seeds, 3 tbsp crushed flax seeds , 2 tbsp chia seeds , 1 tbsp maple syrup .

Preparation : Boil all the ingredients (except maple syrup) in a saucepan and let the mixture simmer until the porridge has a thick consistency. To retain at least some of the healthy ingredients of the (organic?) hemp seeds, you can add a few tablespoons of hemp seeds afterwards. Depending on your taste, you can sweeten with maple syrup and then enjoy. This porridge has a very low carbohydrate content and the protein content is particularly high.

Vegan recipe for hemp butter made from hemp seeds:

For hemp butter you only need 300 g of peeled raw hemp seeds. Put these in a high-performance blender and puree them until the desired consistency is achieved. If desired, you can refine the puree with a tablespoon of hemp oil and a pinch of sea salt . Hemp butter tastes great as a spread on bread, is suitable as a base for sauces, dips or dressings or as an ingredient in baked goods.

For a fine hemp dip, add 1 avocado , 1-2 teaspoons of miso paste , 1 tablespoon of lemon juice , salt andpepper to 2 tablespoons of hemp butter. Puree this in a blender to form a creamy paste.

Vegan recipes with shelled hemp seeds can be found under the note: " Recipes that have the most of this ingredient ".

Shopping - where to buy?

Shelled hemp seeds are available at many popular supermarket chains such as Coop , Migros , Spar , Rewe , Edeka . Denner , Volg , Aldi , Lidl , Hofer etc. usually do not offer hemp seeds in their standard range, but hemp seeds can be found on the shelves during special offers. In any case, you can find shelled hemp seeds, mostly in organic and sometimes in Demeter quality, in health food stores, organic shops, organic supermarkets ( Denn's Biomarkt , Alnatura ) and of course in online shops.

When buying, pay attention to the country of origin; subsidies often mean that hemp seeds grown in Europe can also be found. Organically produced, non-heat-treated hemp seeds are preferable.

Shelled hemp seeds are no longer capable of germinating - with unpeeled hemp seeds, it should be noted that those from outside the EU are usually incapable of germinating.

Found in the wild:

Wild hemp, Cannabis sativa var. spontanea , can be found in almost all temperate to tropical climate zones in cultivated and wild form. Wild hemp is around 3 meters tall, which is a little smaller than cultivated hemp, and the seeds are also a little smaller. ¹ Wild hemp was used to make fiber in Georgia around 30,000 years ago. ²

Storage:

Like all seeds, hemp seeds should be stored in a dry, cool place protected from light. Shelled hemp seeds last for about 3-4 months after opening, and up to a year in the refrigerator. Unpeeled seeds last much longer (about 2 years), provided the shell remains undamaged.

Ingredients - nutritional value - calories:

Peeled hemp seeds have a high energy content of 620 kcal/100g. Not only is the fat content of around 51% considerable, but also the protein content: This is 34%. The seeds contain all eight amino acids essential for humans, making them particularly suitable as a protein source. They contain proteins such as globulin edestin and are very easy to digest, but the low lysine content reduces the protein value somewhat. ³ Lysine is, however, present in sufficient quantities in many pulses, millet and rice .

The oil from peeled hemp seeds is a little lighter and more transparent than that from unpeeled seeds, as the shell contains chlorophyll. The extremely high-quality oil consists of around 80% polyunsaturated fatty acids, primarily the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3). With a ratio of around 3:1 between these two fatty acids, peeled hemp seeds are considered very healthy. In comparison, linseeds have a ratio of 1:3.7, chia seeds 1:3.3 and lupine seeds 4.4:1. Sunflower seeds , for example, have a very unfavorable ratio of 661:1. ⁴

For more information, see the box link above.

Hemp seeds contain valuable macro-minerals such as magnesium . At 284 mg/100g, this content is similar to that of cashew nuts (292 mg/100g). The helmet bean also has almost the same value, but its seeds are not edible raw. Dried basil even has 711 mg/100g and unpeeled hemp seeds also have significantly higher levels at 700 mg. Magnesium is important for maintaining healthy bones and muscles and for hormone balance, among other things. ⁴

In addition, peeled hemp seeds contain around 468 mg/100g of phosphorus , similar to pistachios and dried wild garlic . Here too, unpeeled hemp seeds are significantly higher at 1,900 mg/100g, butpumpkin seeds also contain a lot of phosphorus at 1,233 mg/100g. As an essential macronutrient, phosphorus is important for bones, teeth and cell membranes. If phosphorus occurs naturally in food, it is harmless. However, the recommended daily intake of 700 mg is exceeded by regular consumption of soft drinks (phosphoric acid) and ready-made products (phosphates). In severe cases, this can lead to a reduction in bone density. ⁴

When it comes to micronutrients, manganese is particularly important, as 100 g of peeled hemp seeds cover the daily requirement with 2 mg/100 g. However, you hardly consume 100 g of hemp seeds per day. In combination with quinoa , almonds or amaranth (puffed) , which have a similar value, you come much closer to your daily requirement.
Spices such as cloves (60 mg/100g), ground ginger (33 mg/100g) and cardamom (28 mg/100g) contain a lot of manganese. Manganese is important for the development of cartilage tissue. A balanced diet with regular consumption of nuts and seeds covers the manganese requirement well. ⁴

The proportion of B vitamins, especially vitamin B ₁ with 0.5 mg/100g and biotin with 16 µg/100g, is relatively high. Shelled hemp seeds also contain potassium , calcium , iron and zinc . ⁴

The complete ingredients of shelled hemp seeds, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health aspects - effects:

Are hemp seeds healthy? Hemp seeds contain a lot of unsaturated fatty acids, especially the anti-inflammatory omega-3 fatty acids (alpha-linolenic acid). Linoleic acid is also important because the body uses it to synthesize gamma-linolenic acid (GLA), which can affect not only inflammation but also nerve conduction and blood pressure. ^5,6 But we have too much of it in the western diet. The key factor is the ratio between omega-6 and omega-3, which is very favorable in hemp seeds (see above).

In addition to the high nutrient content and the important essential amino acids, hemp seeds also contain many antioxidants. This is called phytol, which fights free radicals. Regular consumption is said to slow down the aging process, strengthen the immune system and protect against the development of new diseases. ⁷

The high magnesium content promotes healthy sleep. Animal experiments show evidence of the influence on the hypothalamus-pituitary axis and the positive effects on hormones such as melatonin. ⁸ The body produces melatonin from serotonin and it controls the day-night rhythm.

Which is better, shelled or unpeeled hemp seeds? Unpeeled hemp seeds have a very high fiber content, which supports digestion and helps cleanse the intestines. A high fiber content in food also increases the feeling of satiety in the body and the blood sugar level remains more stable.

However, too many unpeeled hemp seeds can cause an unpleasant feeling of fullness and flatulence. Therefore, you should start with smaller amounts and, depending on your tolerance, increase to a maximum of 1 tablespoon of unpeeled hemp seeds. Peeled hemp seeds are very easy to digest due to their lower fiber content. Whether this is better or worse depends on the taste and personal health of each person. Of course, the further use of the product is also crucial.

When used internally and externally, hemp oil can have a positive effect on inflammatory skin diseases. The diseases include: seborrhoeic eczema, stasis eczema, cradle cap, dermatitis (neurodermatitis), psoriasis, lichen planus, rosacea. ⁹ By using it, the skin is strengthened against external infections. In the case of neurodermatitis (atopic dermatitis) in particular, hemp oil has been able to relieve itching and thus reduce the use of other medications. ¹⁰

Dangers - Intolerances - Side effects:

Are hemp seeds dangerous? Regardless of the variety, hemp seeds do not contain THC (tetrahydrocannabinol) or other intoxicating ingredients that could cause side effects. These psychoactive ingredients are only found in the resinous glandular hairs of the lanceolate serrated leaves of female plants. Through hybrid crossings and targeted breeding, the THC content has been significantly reduced. In the EU, only hemp with a THC content of less than 0.2% is permitted; in Switzerland, this limit is 1%. ¹¹

When cleaning hemp seeds and hemp fibers, the dust that is created can accumulate in the lungs. The breakdown of these inhaled cellulose fibers is not possible for mammals due to their glycosidic bond. This can lead to a disease called byssinosis (also known as hemp worker's lung, Monday fever, weaver's cough, etc.). ¹²

Use as a medicinal plant:

Extracts from Indian hemp ( Cannabis indica ), not from industrial hemp, are said to relieve severe muscle and tendon pain when rubbed in. ¹³

Occurrence - Origin:

The origin of Cannabis sativa is thought to be in Central Asia and Central Europe. According to findings, the cultivation of hemp has been common in China for around 5000-6000 years. Until the 19th century, hemp was also the most important textile fiber in Europe. ¹⁴ From ancient times to the 20th century, hemp was used to make clothing, hemp ropes, cords, ship rigging, bandages ¹⁵ and paper. Since 1980, the cultivation of industrial hemp has been increasing again (Europe and the USA), and in the 1990s its cultivation was heavily subsidized. Today, the fibers are used primarily in textile production and also as insulation material. ¹⁶

Cultivation - Harvest:

From mid-April to May, hemp is sown using grain drills. Because it is easy to care for, there is hardly any need for weed control and because of its insect-hostile ingredients, hardly any plant protection measures are required. The deep-growing roots loosen the soil and thus facilitate the growth of subsequent crops. ¹⁷ Hemp is self-compatible, which means that hemp can be planted on the same field for several years in a row.

The seeds are harvested between September and October, which requires modified combine harvesters. The subsequent drying takes place using a low-temperature drying process to remove any remaining moisture from the harvest. The hemp is then pre-cleaned (dust removed) and the seeds are then peeled in a special hemp peeling system. This avoids contact with other grain allergens.

Risk of confusion:

It is most likely to be confused with the plant Cannabis indica , which is used as a drug and medicinal plant. The flowers and leaves near the flowers of the female Indian hemp plant were used by both Chinese and Egyptian peoples as an antispasmodic and sedative. ¹⁴ The cultivation of this type of hemp is prohibited by law.

However, if you look closely, you can easily tell these two types of cannabis apart. C. sativa is a tall plant with narrow leaves and it also grows outdoors. C. indica , on the other hand, has a stocky, bushy growth with broad and strong leaves.

Animal protection - species protection - animal welfare:

Although industrial hemp does not produce fragrant nectar and does not offer colorful flower petals, bees are attracted to hemp. Hemp plants do not actually depend on bees for pollination because they use wind pollination. The male plants also produce a lot of pollen - and this serves as a source of protein for the bees. When they are in bloom, there is hardly any other food available for bees, which is why hemp is an excellent source of food in late summer. Bees lack cannabinoid receptors, which is why there is no need to worry about a relaxing or intoxicating effect on bees. ¹⁸ According to Rätsch, the honey ¹ produced from it can be quite psychoactive - depending on the type of hemp grown.

General information:

The cultivated form Cannabis sativa var. sativa is also known as industrial hemp or cultivated hemp. It is grown for commercial use as well as for use as a narcotic or medicinal drug. There are numerous forms and subspecies of the Cannabis sativa genus. There are also varieties with psychoactive ingredients (concentrated hashish oil can contain up to 70% THC, the resin up to 25%). C. sativa and C. indica are distinguished less by their active ingredients, but rather by the external characteristics of the plants mentioned above (height and leaf shape).

Cannabis indica var. spontanea plays a major role as a drug and medicinal plant. Here too, the THC content is subject to great fluctuations. Fiber hemp contains none of this, other varieties can contain up to 25% THC in the resin. Latin synonyms are: C. foetens, C. macrosperma, C. orientalis, C. sativa var. kif, C. sativa var. indica, C. sativa ssp. indica . ¹ Breeding and hybrid crossing of these two types enables plants with very low THC content.

Cannabis ruderalis was used in prehistoric times in Central Asia for purification and burial rituals. The female flowers were dried and smoked or used as incense. C. ruderalis was used in Mongolian and Russian folk medicine to treat depression. The THC content is around 40%. ¹

The effects of THC (tetrahydrocannabinol) are euphoric, stimulating, muscle-relaxing, antiepileptic, anti-nausea, appetite-stimulating, bronchodilator, blood pressure-lowering, mood-enhancing and pain-relieving. CBD (cannabidiol) has no psychoactive effect, but has a sedative and pain-relieving effect. CBN (cannabinol) is slightly psychoactive, lowers intraocular pressure and is antiepileptic. CBG (cannabigerol) is not psychoactive, but has a calming, antibiotic and also intraocular pressure-reducing effect. CBC (cannabichromene) is also calming and promotes the pain-relieving effect of THC. ¹

It is not the hemp seeds but rather the leaves of Cannabis sativa that are sometimes used as medicinal hemp. The psychoactive substance THC (tetrahydrocannabinol) is extracted from low-THC industrial hemp (by extracting cannabidiol CBD) using very complex, partially synthetic processes. This application is mostly found in countries where extraction from THC-rich varieties is not legally possible. This process also works with the terpene limonene, which is found in citrus fruits. ¹⁹

Alternative names:

In addition to hemp seeds, you can also find the name hemp nuts and, rarely, hemp hearts. The last two usually refer to the unpeeled version.

Common names for hemp plants vary depending on the region and there are usually different names for female and male plants. For female plants, Wikipedia lists: Hahn, Hänfin, Hanfhahn, Honef, Mäsch, Mesch, Saatbogen, Saathemp, Sehmer and Tregel.

Alternative names for male plants are: Bästling, Bösling, Bast, Feimlen, Femmel, Fimme, Fimmel, Geilhemp, Geilsjehemp, Güstehemp, Hämpinne, Hanfhenne, gelje Hemp, Henne, Maschgelt, Pastök, Semmelhanf, Trigel.

Gender-independent names are: Hämp, Hanaf, Hanel, Hanif, Hannarpe, Hanof, Hanuf, Harf, Hauf, Hemp, Henef, Hennig and Werch. ²⁰

In English, hemp is called Cannabis sativa , hemp seeds are hempseed(s) or hemp seed(s). Peeled hemp seeds are known as peeled, hulled, shelled or skinned hemp seeds.

Other Latin synonyms for Cannabis sativa are: C. americana, C. chinensis, C. culta, C. erratica, C. generalis, C. gigantea, C. intersita, C. lupulus, C. macrosperma, C. sativa monoica, C. sativa ssp . culta . ¹ The synonyms for popular names recorded by Rätsch are too numerous to list here.

Key words for use:

The cultivation of industrial hemp is primarily used to obtain hemp fibers. In addition to the hemp seeds and the oil produced from them, the flowers and leaves are also used to produce essential hemp oil. This is used to flavor iced tea, cough drops, hemp beer and chocolate. Essential hemp oil is also used in cosmetics and perfumes. In massage oils, essential hemp oil is said to have an anti-inflammatory effect, relieve tension, relieve cramps and swelling as well as phantom pain. Its relaxing, balancing and cleansing effect is used in aromatherapy. ²¹ The typical cannabis smell comes from the volatile mono- and sesquiterpenes (e.g. caryophyllene oxide) and not from the cannabinoids. This substance also serves as a lead substance for hashish-sniffing dogs. ²²

Hemp shivs are used as bedding for animals. These evenly broken, wood-like particles are produced during the mechanical process of deforestation of the plant stem when hemp fibers are produced. The seeds and press residues from oil extraction are also high-quality animal feed. Hemp oil is mainly popular in the natural cosmetics industry, and in the Orient it is also used as lamp oil.

In the textile industry, the long fibers of hemp are mainly used because of their tear resistance. Low-quality fibers (tow) are largely used for sealing when screwing pipe threads. Hemp is also popular as an insulating material in house building because it does not rot easily, is harmless to health and is resistant to pests. Short fibers can also be found in cellulose, nonwovens, special papers and natural fiber-reinforced plastics (e.g. interior paneling in automobile construction). ²³

Indian hemp is mainly used as a medicine. Its use is very strictly regulated in many countries and is usually only permitted with a doctor's prescription. THC and CBD are used in cancer therapies and diseases such as spasticity, epilepsy, movement disorders or chronic pain. ²⁴ This area still requires intensive research.

Literature - Sources: