Edible hemp good source of omega-3
By Evelyn Gezo
Poughkeepsie Journal
June 6, 2007
Have you had your hemp today? Recently, a vegan student of mine asked me whether hemp was a rich source of omega-3 fatty acids.
I must admit, when I think of hemp, I think of it as a textile, since there are clothes made from hemp, and as an ingredient in cosmetic lotion products. But if you look at some of the latest health foods, hemp is becoming better known and branching out into the regular grocery stores, which all seem to have a designated area for such products.
For a vegan, eating smart means incorporating food sources that are rich in heart- healthy omega-3 fatty acids. Studies report a reduced incidence of cardiovascular disease with this well-known fatty acid. The American Heart Association recommends two servings of fish per week as part of a heart-healthy diet since fish is high in this essential fatty acid. But if you are a vegan, don't like fish or are concerned about contaminants and mercury levels in fish, you need plant sources to include in your diet.
Unfortunately, plant sources do not rank at the top of the list as rich in omega-3 fatty acids. Canola oil, soy, walnuts and green leafy vegetables contain only a modest amount of this fatty acid.
Different proteins found
The richest plant choice for omega-3 fatty acids is flax seeds and flax seed oil, but hemp seeds, oils and hemp powders are also a good choice. In addition, hemp seed contains a balance of both omega-3 and omega-6 EFAs, gamma-linolenic acid, protein and fiber.
The hemp seed also contains all nine essential amino acids, making it a complete protein which is also a plus for vegans.
Products to look for that contain hemp include baked goods such as hemp bread, protein bars, granola or snack bars, protein powders, hemp butter and oils.
Hemp may also be found as an ingredient in many foods that state to be high in omega-3 EFAs, protein or fiber.
So the next time you are shopping, you may want to consider trying a hemp product to boost your omega-3 EFA intake. Without even knowing it, you may already be eating hemp, just check your ingredient label.
Poughkeepsie resident Evelyn Gezo, MS, RD, CDN, is a registered dietitian and state certified dietitian/nutritionist. She is an associate professor at Marymount College of Fordham University in the Foods and Nutrition Program. Send comments to: Eating Smart, Life Department, Poughkeepsie Journal, P.O. Box 1231, Poughkeepsie, NY 12602, or e-mail life@poughkeepsiejournal.com.