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Hemp Seeds & Omega-3s: Your Nutritionist-Backed Superfood for a Healthy Heart, Brain, and More

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4 Mins. Read

In the realm of nutrition, few foods have garnered as much attention as hemp seeds. They've become a popular recommendation from health experts, including nutritionists, for their impressive omega-3 fatty acid content and overall nutritional profile. Recently, Hempco owner Georgie heard firsthand from a customer how her nutritionist recommended hemp seeds as a vital source of omega-3s for her health. This sparked our curiosity and led us down a research rabbit hole, uncovering the science-backed benefits of hemp seeds, particularly for those seeking plant-based omega-3 sources.

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Decoding Omega-3s: The Essential Fats You Need

Omega-3s are a type of polyunsaturated fat that your body cannot produce on its own. They're considered "essential" because we must obtain them through our diet.

There are three main types of omega-3s:

  • ALA (alpha-linolenic acid):  Found abundantly in plant sources like hemp seeds, flaxseeds, and chia seeds.
  • EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): Primarily found in fatty fish and algae.

Each type of omega-3 plays a crucial role in maintaining various aspects of your health:

  • Heart Health: Omega-3s are renowned for their cardiovascular benefits. They help lower blood pressure, reduce triglyceride levels (a type of fat in your blood), and decrease the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week.
  • Brain Power: These essential fats are vital for brain function and development. They support cognitive function, memory, and may even play a role in mood regulation.
  • Fight Inflammation: Omega-3s have powerful anti-inflammatory properties, which can help manage conditions like arthritis and other inflammatory diseases. A 2020 study published in _Nutrients_ journal found that hemp seed oil reduced inflammation in mice with induced colitis. 
  • Vision Vitality: Research suggests that omega-3s, particularly DHA, are essential for eye health and may protect against age-related macular degeneration (AMD) and dry eye syndrome. A 2014 study from _Investigative Opthalmology & Visual Science_ found that dietary omega-3s may help protect against dry eye syndrome.

The Omega-3 to Omega-6 Balancing Act

While both omega-3 and omega-6 fatty acids are essential, the modern Western diet tends to be overloaded with omega-6s and deficient in omega-3s. This imbalance can contribute to inflammation and various health problems.  Hemp seeds boast a naturally balanced ratio of omega-3 to omega-6 (typically around 3:1), making them an excellent addition to help restore this balance.

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Hemp Seeds: A Plant-Based Omega-3 Champion

Hemp seeds are a nutritional goldmine, offering a rich source of ALA, the plant-based form of omega-3. While the body can convert ALA into EPA and DHA, the conversion rate is limited. However, research indicates that consuming ALA-rich foods like hemp seeds still provides significant health benefits.

According to the National Institutes of Health (NIH), "ALA is the most common omega-3 fatty acid in most Western diets." They also state that, "Some studies suggest that ALA may help reduce the risk of coronary heart disease."

Beyond their omega-3 content, hemp seeds boast an impressive nutritional profile:

  • Complete Protein: Contains all nine essential amino acids, crucial for building and repairing tissues.
  • Dietary Fibre: Promotes digestive health and regularity.
  • Vitamins and Minerals: A good source of vitamin E, magnesium, zinc, and iron, among others.
  • Antioxidants: Contain antioxidants that help protect cells from damage.
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Delicious Ways to Enjoy Hemp Seeds

Incorporating hemp seeds into your diet is a breeze! Here are some tasty ideas:

  • Sprinkle: Add a nutty crunch to salads, yoghourt, or oatmeal.
  • Blend: Mix into smoothies or protein shakes for a boost of nutrients.
  • Coat: Use as a breading for fish or chicken for added texture and nutrition.
  • Bake: Incorporate into energy balls, granola bars, or homemade bread.
  • Make: Create hemp milk or "hemp cheese" for dairy-free alternatives.

Hempco's Hemp Seeds: Australian Grown Goodness

At Hempco, we're committed to providing the highest quality, Australian-grown hemp seeds. Our seeds are sourced from sustainable farms and undergo rigorous testing to ensure purity and freshness. With their mild nutty flavour and exceptional nutritional value, Hempco hemp seeds are a delicious and convenient way to enhance your health and well-being.


Hemp seeds are a nutritional powerhouse that deserves a prime spot in your pantry.  With their impressive omega-3 content, protein, fibre, vitamins, and minerals, they offer a wide array of benefits for your heart, brain, and overall health.  Whether you're a seasoned hemp enthusiast or new to this superfood, we encourage you to embrace the power of hemp seeds and experience the positive impact they can have on your well-being.

Disclaimer: This information is not intended as a substitute for professional medical advice. Always consult with your doctor or a registered dietitian for personalised nutrition advice. 

Let us know in the comments below how you enjoy hemp seeds!  We'd love to hear your favourite recipes and tips. 

By choosing Hempco, you're not only choosing a premium product but also supporting a company dedicated to sustainable practices and the well-being of our customers and the planet.

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Organic Hemp Seeds

All of our Hemp seed was grown, processed, and packaged right here in Australia.