How hemp seeds help support your immune system & improve your health

Our immune systems do a lot for us, especially when it comes to helping protect us from those nasty winter bugs, but how can we help them do their thing efficiently, and can hemp seeds help? Our in-house nutritionist explains what our immune systems do, how we can support them and, *spoiler alert* YES hemp seeds can help! (Is there anything they can’t do?).

The immune system is an intricate and complex system of cells, organs and processes that protect us from micro-organisms such as bacteria and viruses, that can cause disease or infection. Coordination of the many different types of specialised immune cells and effective regulation of their activity is required to mount an effective and appropriate immune response. This occurs largely through the secretion of many different types of molecules and substances, which attracts immune cells to the site of infection and regulate their activation, activity and suppression. A healthy and diverse diet is essential for the optimal functioning of all systems and processes within the body, including immune function. Many dietary factors have been investigated for their immune-enhancing and regulatory properties and essential fatty acids (EFAs), found in hemp, have been widely recognised for their benefits in this area of health. You can read more about essential fatty acids in hemp seeds and why they are so good for us here.

How do essential fatty acids benefit the immune system?

Hemp seeds are particularly rich in omega-3 and 6 EFAs (in the perfect ratio, read more about that here), which are essential for many different structures and processes within the body, including immune function. Consumption of dietary EFAs benefits immune function through several mechanisms: —

Cell membrane integrity and function:

Research suggests that consumption of omega-3 fatty acids consumed through dietary sources such as hemp seeds, improves the fluidity and integrity of the membrane (the part of the cell which separates the inside of the cell from the outside) of many different types of cells, including specialised immune cells, as well as improving the function of cell receptors located there, thereby enhancing their overall function.

Gut health:

Omega-3 fatty acids found in hemp seeds are known to have many benefits for gut health such as increased diversity of the intestinal microflora, reduced inflammation and increased integrity of the intestinal barrier. As more than 70% of the immune system is located within the gut, what enhances gut health also enhances the body’s capacity to fight off infections and mount an appropriate response to potential threats to health such as germs.

Immune-regulatory properties of EFA metabolites:

metabolites (substances that are produced from the breakdown of other substances such as food, nutrients and chemicals) from both omega 3 and omega 6 have immune-regulating properties and are key requirements for the body to help mount an effective and appropriate immune response

Anti-inflammatory action:

without getting too scientific, inflammation is an important part of the immune response, however, ongoing inflammation can result in tissue damage and have other native implications for the body. Inflammation occurs in two stages, namely initiation and resolution, resolution being of key importance to prevent further infections and subsequent tissue damage. Research has shown that omega 3 EFAs produce specialised pro-resolution mediators, hence their role in preventing ongoing inflammation and promoting tissue repair and healing.

In addition to essential fatty acids, hemp seeds contain many other nutrients, including a range of vitamins and minerals, that are essential for a healthy immune system (and overall health!). Let’s take a closer look at some of them:

Protein

is needed by the body for much more than building and repairing muscle. The amino acids protein is broken down into by the body during digestion are required for every aspect of the immune response. Amino acids activate specialised immune cells, regulate the body’s antioxidant response to inflammation, increase the rate at which specialised immune cells are produced in response to infection and stimulate the release of substances that are involved in the regulation of the immune response

Aim to include 25-30g protein with every main meal, in addition to 1-2 protein-rich snacks throughout the day. 1 serving (3 tablespoons) of hemp seeds contains around 9.5g of bioavailable protein and is an excellent way to boost the protein content of meals and help you meet your daily protein requirements (which are between 0.8-1.2g protein per kg body weight, depending on various individual factors).

Fibre

supports gut health by promoting regular bowel movements and microbial diversity, upon which immune system regulation depends

Vitamin A

supports the integrity and function of the body’s mucous membranes (eyes, lungs, gut and genitals), and regulates the production and function of white blood cells which help engulf and clear bacteria and other pathogens from the body

B Vitamins 

improve cell health, encourage the production of red blood cells, improve energy levels, support cardiovascular (heart) health and more

Vitamin D

plays a huge part in the health of our immune systems and is involved in both the innate and adaptive immune responses of the body through various mechanisms that regulate the activity and secretions of immune cells to fight off infection

Vitamin E

maintains and enhances the structure and function of immune cell membranes and enhances communication between immune cells, key proteins and other mediators, thus directly impacting the function of immune cells  

Vitamin K

is required for blood clotting and to help the body mount an appropriate immune response by modulating the inflammatory response.  

Copper

enhances the removal of potentially harmful waste products that are produced by the body in normal the immune response reactive oxygen species and is involved in the production of red blood cells and iron absorption  

Iron

is a key nutrient needed by the body, particularly when it comes to improving immune function. It is required to allow rapid production and maturation of specialised immune cells in response to infection  

Manganese

is an antioxidant, meaning it helps the body neutralise free radicals that can cause inflammation and tissue damage. Additionally, it is thought to increase the number of myeloid cells, which are responsible for recognising cells and tissues that have been infected or damaged by viruses, therefore initiating the immune response  

Zinc –

has many important roles within the immune system. It helps maintain healthy skin and the mucous membranes that line the respiratory and digestive tracts, which are the body’s first line of defence against germs. Zinc also supports the production of lymphocytes, enhances innate immune cell functioning, and regulates the production of certain antibodies and cytokines, which regulate the immune system.  

As with any food, hemp should be included as part of a varied and balanced diet. A few of my favourite ways to incorporate hemp products are:

 

• Sprinkling hemp seeds on sweet and savoury dishes for a nutrient-dense (and delicious!) topping. They are nice and lightly toasted too, just be careful not to burn them
• Using hemp flour as a high-protein, high-fibre and mineral-dense flour alternative. If you don’t have the flour, the seeds can simply be blended in a food processor/ blender to make a flour
• Adding the hemp seeds to smoothies or sprinkling them on yoghurt bowls
• Using the seeds as a crumb for fish or tofu
• Using the seeds to make hemp milk, yoghurt and other dressings • Using the oil as a drizzle or to make dressings

These are just a few examples of the many ways you can incorporate hemp into your diet to support many areas of your health, including your immune function. Check out more healthy recipes using hemp seeds and other hemp products, here.

Some other things you can do to support your immune system throughout the winter months:

• Prioritise good quality sleep – aim for 7-9 hours every night
• Include a wide variety of seasonal fruits and vegetables, aim to have at least 3 colours on every single plate of food you eat and make whole foods, as close to their natural state as possible, the primary focus of your diet
• Include moderate exercise 3-4 times per week and take your exercise out into nature as often as possible
• Include restorative and mindful practices on a daily basis. That might seem like a lot, but 5 minutes of meditation or mindful breathing can do a lot for your immune system and overall health
• Consider taking a good quality vitamin D supplement throughout the winter months. Always consult with a qualified practitioner before introducing supplements.

Takeaway

Hemp seeds have an impressive nutrient profile and contain many compounds needed by the body to carry out a multitude of processes. They are high in plant-based protein, healthy fats, fibre and many vitamins and minerals required by the body to maintain optimal health and immune function. They are delicious, nutrient-dense and can be easily incorporated into the everyday meals, snacks and drinks you are already consuming, to give them a nutritional boost.  

References Effects of Omega-3 fatty acids on immune cells

  Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: considerations during the COVID-19  The seed of industrial hemp (cannabis sativa L): Nutritional quality and potential functionality for human health and nutrition