Hemp Seeds: An Unexpected Superfood for Skin Health
Udumbara
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Rich in healthy fats and nutrients, hemp seeds may help decrease inflammation, balance hormones, and support skin repair.
Maya Farah was surprised by how quickly her skin began to change. The redness on her cheeks faded, the breakouts around her jawline calmed down, and her skin felt less dry and reactive.
“When I swapped my usual granola topping for a spoonful of hemp seeds, I wasn’t thinking about my skin. I’d heard they were good for hormones and healthy fats, so I thought—why not?” she said.
Help With Skin Health
As interest grows in gentler, plant-based approaches to skin care, hemp seeds are gaining attention for their anti-inflammatory benefits. Traditionally used to support a range of other inflammatory conditions, hemp seeds are now being explored for their potential role in managing skin problems like acne. Research shows that they can help reduce inflammation triggered by acne-causing bacteria.For Maya, the shift was noticeable.
“I wasn’t expecting much—I just thought they were healthy,” she said. “But a few weeks in, my skin started feeling more balanced. The breakouts didn’t go away overnight, but they stopped flaring up the way they used to.”
While everyone’s skin is different, Maya’s story shows that nutrition could be a useful tool for skin health.
“Hemp seeds are rich in healthy fats and nutrients that help reduce inflammation, balance hormones, and support skin repair—all important factors in acne,” said Jodi Duval, a functional naturopath and owner of Revital Health, in an interview with The Epoch Times.
“They’re especially helpful for skin that’s inflamed, oily, or slow to heal,” she added.
Hemp seeds have a great ratio of omega-3 to omega-6 fatty acids—a balance that’s important because too much omega-6 and too little omega-3 can promote inflammation. This healthy ratio helps calm inflammation in the skin. They also contain zinc, a key mineral that supports healing and helps regulate oil production, both important in acne-prone skin. Hemp seeds are a source of gamma-linolenic acid, a unique fatty acid that has been shown to help with hormonal breakouts and reduce redness and swelling. Plus, they support gut health, which is closely linked to skin conditions, Duval said.
“When the gut is happy, the skin tends to reflect that too,” she added.
In addition to their fatty acid profile, hemp seeds are also packed with skin-supportive vitamins, including vitamins A, D, and E. Vitamin A, in particular, is well-known for promoting healthy skin. Hemp seeds also contain polyphenols—natural plant compounds with antimicrobial, antioxidant, and anti-inflammatory properties.
Hemp seeds also provide an excellent source of protein, which is crucial for tissue repair and the regeneration of skin cells. They offer easily digestible plant-based protein, with a digestibility rate ranging from 84 percent to 86 percent for whole seeds and 83 percent to 92 percent for hemp seed flour.
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No ‘High’
With all their benefits, it’s natural to pause when you hear that hemp seeds come from the cannabis plant. Maya admits she was hesitant at first.“I kept wondering if I was going to feel ‘different’ in some way. But no, they just gave me healthier skin without any of the high.”
Hemp and marijuana both come from the Cannabis sativa plant family, so many people assume they have the same psychoactive effects. But hemp seeds are nonpsychoactive and won’t alter your mental state.
Hemp seeds contain only trace amounts of THC and CBD, which can get on the seeds during harvesting and processing, Kristen Smith, a registered dietitian nutritionist, told The Epoch Times.
“These small amounts are not enough to cause any kind of high,” she added.
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Incorporate Into Meals
There are many easy ways to include hemp seeds into your diet, such as sprinkling them on cereal or yogurt, blending them into smoothies, adding them to salads, or mixing them into baked goods, Smith said.Thanks to their mild, nutty flavor, they also pair well with savory dishes.
“I love blending them into homemade seed bars or bliss balls for an easy snack,” Duval added.
For general skin support, 1 to 2 tablespoons a day is a good place to start. If someone is dealing with more inflamed or persistent skin issues, going up to 3 tablespoons for a short time can be helpful, Duval advised.
“But it’s always best to start small and build up,” she added.
Notably, the 1 to 2 tablespoons recommended provide between 15 and 30 grams, which is less than the 50 grams used in some research studies.
When choosing a product, look for hulled hemp seeds—also known as hemp hearts—as they are easy to digest and rich in nutrients, Duval said. Hemp seed oil is also beneficial, particularly for its anti-inflammatory fats, but it should be used cold, in dressings or drizzled over food, to preserve its nutrients. For most people, combining hemp hearts in meals with a little cold-pressed hemp oil is a great strategy, she said.
Duval often includes hemp seeds as part of a broader skin-support protocol that also focuses on zinc, vitamin A-rich foods, liver support, and gut health.
“They’re one of those simple foods that really do a lot, quietly working in the background to bring things back into balance.”
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