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Hemp Seed Benefits For Healthy Plant-based Diets

Hempco LogoHempco Admin
4 Mins. Read

The rise of plant-based diets is undeniable, with more and more people opting to transition to a diet fueled by plants. However, alongside this rise, there is a growing concern for many people not being able to attain proper nutrition if their diet is not done correctly. Continue reading below to discover more!

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Possible Plant-based Diet Deficiencies

Although any diet can lack specific nutrients, vegetarian or plant-based diets leave more people susceptible to nutrient deficiencies - partially thanks to the heavy reliance we have placed on animal-based foods for our nutrients over the years. 

That is not to say that everybody on a plant-based diet will lack nutrients, and many don't even need to supplement.

Like every other diet in the world, the key to eating a healthy plant-based diet is ensuring a well-rounded balance of whole foods rich in various nutrients. However, there are some essential nutrients many plant-based diets can struggle to meet, such as: 

  • Vitamin B 12 
  • Vitamin D3 
  • Iron 
  • Taurine 

Many of these nutrients have been obtained from meat, dairy and eggs for so long that people often don’t even stop to consider them.

However, despite that, all of these nutrients are equally important in keeping your body as healthy as possible. Let's take a deeper look at some of these nutrients that could be lacking in a plant-based diet: 

Vitamin B12

Vitamin B12 is often the forefront nutrient sceptics may use to ‘combat’ plant-based diets. This is because vitamin B12 is nearly always only present in meat, dairy or eggs, leaving many plant-based diets lacking in this. However, this can be combated with supplements or vitamin B12-enriched foods very easily. 

Vitamin D3 

Vitamin D is a widely known vitamin and is considered an essential nutrient every person’s body needs to work. Vitamin D is available in two forms - D3 in animal sources and D2 in plant-based sources.

Vitamin D3 is considered the more optimal of the two as it also helps the body convert sun-based vitamin D, which can lead people on plant-based diets to lack vitamin D. 


Iron is one of the most common deficiencies around the globe, with even people who eat meat having iron deficiencies. Iron is essential in providing heat and energy to the body, making haemoglobin and hormones as well as transporting oxygen throughout the body, making it a vital nutrient to have optimal levels of.

Iron can be found in both animal and plant-based sources, although animal sources tend to be higher and more bioavailable. 


A less commonly spoken nutrient that can sometimes be lacking in plant-based diets is taurine. Taurine is found in the brain, heart and liver, and although scientists can't pinpoint its exact function, it is believed to play a role in the mentioned organs' general health.

Unfortunately, Taurine is also only found in animal-based sources, which can leave room for plant-based diet taurine deficiencies.

The Role Of Hemp Seed Oil

So by now, you may be wondering, what exactly is hemp’s role in all of this? As established, plant-based diets need a well-rounded, balanced and available blend of nutrients to be maintained. 

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Although hemp seed oil is not a one-size-fits-all nutrient deficiency cure, it can certainly help those on plant-based diets to maintain a healthy diet while boosting some of the nutrients they may be lacking, such as: 

  • Protein - hemp seed oil is a rich source of protein and contains all nine essential amino acids, one of which is taurine! 
  • Fat- Essential fatty acids such as omega 3, 6 and 9 are rich in hemp seed oil and offer a complete plant-based source of essential healthy fats. 
  • Vitamin B12 
  • Vitamin D3 
  • Iron 
  • Magnesium and many more nutrients. 

Why Is Hemp Seed Oil An Ideal Nutrient-rich Food For Vegans and Vegetarians? 

One of the biggest draws to hemp seed oil for many vegans and vegetarians is its bountiful range of essential nutrients that make it an ideal, plant-based and utterly natural supplement all on its own.

Thanks to hemp seed oil's array of protein, fat, vitamins and minerals, this helpful plant offers a fantastic nutrient-rich supplement for everybody! Let's look at hemp's nutritional value compared to the RDA of a balanced adult diet*.

  • Iron – 2.89mg, RDI is between 8 mg-14 mg 
  • Potassium – 300mg, RDI is 3,100-5,100mg
  • Magnesium – 483mg, RDI is 312-420mg
  • Omega-6 Fatty Acids – 6g, RDI is between 12-16g
  • Omega-3 Fatty Acids – 3g, RDI is 1.1-1.6g
  • Protein – 17g, RDI is 0.8g/kg of bodyweight
  • Vitamin D3 – Unknown amounts are present in Hemp Seed, RDI is around 20 ug/day
  • Vitamin B12 – Unknown amounts are present in Hemp Seed, RDI is around 2.4ug/day
  • Taurine – Unknown amounts are present in Hemp Seed, RDI is 500mg/day

*Measurements are based off of 3 tbsp of hemp seeds

Wrap Up 

For anyone on or looking to embark on a plant-based diet journey, having hemp seed oil or hemp seeds alongside you is a fantastic way to boost your overall nutrient intake and help you maintain a healthier, balanced diet without even thinking about it.

There is a wide variety of products on the market that can be used to help such as our Australian grown, processed and made hemp seed on our website.