3. Hemp Seeds
Hemp seeds are an excellent source of vegetarian protein. They contain more than 30% protein, as well as many other essential nutrients.
The quality of protein in hemp seeds is better than most other plant protein sources. In fact, hemp seeds are complete protein sources, meaning they contain all the essential amino acids that your body does not produce.
The nutrients contained in 1 ounce (28 grams) of hemp seeds are:
- Fiber: 1.1 grams
- Protein: 8.8 grams
- Monounsaturated fat: 0.6 grams
- Polyunsaturated fat: 10.7 grams
- Magnesium: 45% of the RDI
- Thiamine (vitamin B1): 31% of the RDI
- Zinc: 21% of the RDI
The proportion of omega-6 to omega-3 fats in hemp seed oil is about 3:1, which is considered the best ratio.
Hemp seeds also contain gamma-linolenic acid, which has anti-inflammatory effects. Actually, many people choose to take hemp seed oil supplements to get gamma-linolenic acid.
A study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. [*].