Superfood spotlight: hemp seed hearts

By Kathy Long — Intuitive Acupuncture · L.Ac., M.T.O.M.

We are sure you've heard that "you are what you eat." That's true — and so is the adage "you are what you absorb." There's a very large body of evidence for the healing power of food and good nutrition. A wide variety of whole, fresh foods provides anti-inflammatory nutrients, fiber to support your gut microbiome, and the vitamins and minerals needed to repair damage and reduce oxidative stress (think cellular aging). But when it comes to mental health — easing depression or anxiety, or boosting mental clarity — we don't often think of food as a big factor. Here is an excerpt from an article by the American Psychological Association:

Many of the same foods known to support general health also promote healthy brain function. Diets high in fruits and vegetables, healthy fats, and minimally processed foods are linked to a range of positive mental health outcomes, including improvements in depression, well-being, and psychological distress. Meta-analyses of randomized controlled trials and cross-sectional studies indicate that following a Mediterranean or similar diet reduces depressive symptoms and risk, while diets high in ultra-processed foods increase risk.

For those interested in reading the full article, here's the link: Researchers are furthering our understanding of nutrition to optimize mental health.

So, what are we suggesting? Eat mostly unprocessed, whole foods — organic whenever possible — and as big a variety as possible. Aim for 25–30 different whole foods a week. Avoid ultra-processed foods (that's most packaged goods); ultra-processed food is largely devoid of the nutrients and enzymes important for your wellbeing. We'll highlight a superfood each month — let's see if you can work it into your plan.

This month: hemp seed hearts — tiny seeds, big nutrition

Hemp seed hearts — the soft, shelled seeds of Cannabis sativa — are a nutritional powerhouse that's easy to add to your daily routine. These mild, nutty seeds are rich in plant-based protein and contain all nine essential amino acids, making them a great option for supporting muscle repair and overall vitality.

They're also an excellent source of heart-healthy omega-3 and omega-6 fatty acids in a balanced ratio that supports cardiovascular health and helps reduce inflammation. Hemp seeds also provide important minerals such as magnesium, iron, and zinc, which contribute to energy production, immune support, and healthy brain function. And their fiber and healthy-fat content can help support digestion, stabilize blood sugar, and promote lasting satiety.

Try sprinkling hemp seed hearts on oatmeal, yogurt, smoothies, salads, or roasted vegetables for an easy nutritional boost — just a few tablespoons a day adds meaningful nourishment. You'll find them at Grocery Outlet, Trader Joe's, Costco, Whole Foods, or Sprouts. For breakfast, try blueberries (frozen are almost as good as fresh), gluten-free granola, and a spoonful of hemp seed hearts. Highly nutritious and filling — a great way to start the day!