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6 Hemp Seed Benefits For Healthy Plant-Based Diets

May 13, 2021
Hempco Administrator

Hemp Seed is a nutritional powerhouse – an undeniable statement!

Equally true is that regardless of diet, your body requires adequate amounts of key minerals, vitamins, and nutrients in order to maintain full functionality.  When people take up a plant-based diet, it’s common to find that cutting out meat can result in certain nutrient deficiencies.  While there have been a lot of hurdles to navigate in learning how to combat this, the resilience and innovation of the plant-based community has shown that yes, it’s possible to maintain a balanced plant-based diet.  

Some nutrients are harder to come by in viable amounts when jumping into the world of plant-based diets.  Some of the most common deficiencies are as follows;

  • Vitamin B12
  • Vitamin D3
  • Iron
  • Taurine

This week we’re going to look at why Hemp Seed is all but necessary for those who are looking to live healthy plant-based lifestyles – and how much easier it makes nutrition in general!

Nutritional deficiencies in plant-based diets

Vitamin B12

Vitamin B12 is a nutrient that’s very hard to come by in plant-based foods.  Without supplements or food that’s been enriched by this particular vitamin, a deficiency is almost certainly going to develop.  This is less common in lacto-ovo vegetarianism due to the presence of dairy and eggs, and is more often found in those who have adapted a full vegan diet.   

Vitamin D3

Vitamin D3 is an essential nutrient if you want to maintain an optimal level of functionality.  Yes, you can get Vitamin D from the sun.  However, when it comes to dietary Vitamin D, there are two different types: Vitamin D2 and Vitamin D3.  Vitamin D3 is found in animal products, whereas D2 is present in plant products.  Vitamin D3 is more effective because it boosts the levels of Vitamin D that is ready to be absorbed by the blood stream. 


Studies have shown that Iron deficiency is much more prevalent in those who live on vegetarian diets than regular meat-eating diets.  This is less prevalent in Vegans due to the more diverse range of plant-based foods incorporated into their diets.  Iron is used by the body to make hemoglobin, which helps carry oxygen throughout your whole body.  Iron is also required to create hormones. 


Taurine is a nutrient that is most commonly found throughout the brain, heart, and kidneys.  Scientists haven’t yet pinpointed it’s exact function in our body, but they have speculated that it’s involved in maintaining the health of the brain and the heart.  It’s only found in animal products, and studies have revealed that people sworn to a plant-based diet are more frequently found to have a Taurine deficiency than people who include meat in their diets.  

How do people usually fill nutritional gaps?

Like we said at the beginning, people have come up with solutions that can offset the nutrient deficiencies that often come with plant-based diets. This means that when you’re transitioning to vegan or vegetarian diets, you don’t necessarily need to suffer from the downsides that early adopters battled with.

The most common way to take action on these nutrient deficiencies is through the use of supplements.  Supplements come in the form of powders, capsules, or liquids, and are renowned as the saving grace when it comes to maintaining a balanced plant-based diet. 

There is another partial solution for some of the nutrient deficiencies, which is where Hemp Seed comes in.

Nutritional Content of Hemp Seed

Hemp seed is one of, if not the most nutritious seed-based source of nutrition on the planet.  It’s a highly overlooked ‘superfood’ that should be a staple food for anybody on a plant-based diet.  Hemp seed isn’t the perfect supplement for all nutrient deficiencies, but it offers a solution to a range of deficiencies often encountered in vegan and vegetarian lifestyles. 

Hemp seed contains nutrients such as;

  • Vitamin B12
  • Vitamin D3
  • Iron
  • Magnesium
  • Essential Fatty Acids (Omega 3, Omega 6, and Omega 9)
    • Omega 3, 6, and some Omega 9 – A complete plant-based source of protein!
  • Protein (Amino Acids)
    • Hemp seed contains all 9 amino acids, making them a complete source of protein!  This includes taurine, an amino acid often lacking in people on plant-based diets.

…And so much more!

Why Does Hemp Seed Work for Vegans and Vegetarians?

Hemp Seed works so well for Vegans and Vegetarians due to the dense nutritional contents.  Loaded with healthy oils, fats, minerals, and vitamins, Hemp Seed can offer massive benefits for plant-based diets.  When it comes down to it, we can talk about the benefits all we want.  But the proof is in the pudding!  Let’s take a look at how Hemp Seed meets RDI for different vitamins and nutrients required for a balanced human diet.* 

  • Iron – 2.89mg, RDI is between 8mg-14mg 
  • 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 20ug/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

*All measurements are based off a 3tbsp serving of Hemp Seeds

Hemp Seed Recipes

Wrap Up: Hemp Seed for Plant-Based Diets

For all our friends and fans who have taken up plant-based diets, Hemp Seed offers an incredible amount of your daily nutrition in as small of an amount as three tablespoons!  Look, we’re not going to say you can swap out your entire diet with only Hemp Seed, and you won’t be able to replace your supplements with it either.  However, we most certainly recommend working it into a balanced diet – especially if you tend to face deficiencies in any of the nutrients we’ve spoken about in this blog! 

If you’d like to try working Hemp Seed into your diet to see how it works for you, we stock Australian Grown, Processed, and Made Hemp Seed right here on our website. 

Click here to shop our Australian Hemp Food range today!

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When it comes to hemp, there isn’t much we don’t do! Come on down and say hi to the team at our stores!
hempco logo
When it comes to hemp, there isn’t much we don’t do! 
Come on down and say hi to the team at our stores!
Margaret River Hemp Co honours the traditional owners of this land, the Wadandi (Saltwater)people, and their elders past, present and emerging.
We acknowledge the Wadandi people’s 60,000 year custodianship of this special place, and we thank them for generously sharing with us their immensely deep culture knowledge and connection to the land.
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