Hemp seeds are a great vegan source of Omega 3 and Omega 6 essential fatty acids and just three tablespoons of hemp seeds (one serving) provides 3 7.5 grams of Omega-6 fatty acids and 3 grams of Omega-3. One serving also provides 0.6 grams of Omega-6 Gamma Linolenic Acid (GLA) and 0.3 g Omega-3 Stearidonic Acid (SDA). However when it comes to your health and well-being, particularly cognitive health, inflammation levels and immune function, generally speaking the amount of essential fatty acid intake is less so important than the ratio of Omega 3 to Omega 6.

Currently in the UK, our diets are particularly high in Omega 6 fatty acids, found in most vegetable oils - i.e all fried foods, biscuits & pastries, as well as some nuts and seeds, eggs and avocado. On the other hand our diets are relatively low in Omega-3 fatty acids, found again in some nuts and seeds for example walnuts, flaxseeds, chia and hemp as well as oily fish and eggs. It is important to note that we need both fatty acids and so Omega-6 fatty acids shouldn’t be avoided, but rather reduced if consumed in excess with a subsequent increase in Omega-3, especially if you are following a plant-based diet as you will be missing out on Omega-3 DHA fatty acids found exclusively in seafood and algae. It is definitely worth considering a DHA supplement if this applies to you.

Other Nutrients

Not only are hemp seeds a great source of Omega 3 & 6 but they also provides a complete source of plant-based protein, containing all 9 essential amino acids. They also provide some iron magnesium, thiamin, phosphorus, zinc, copper, manganese and Vitamin E. They really are powerful little seeds! And so I thought I would share this overnight oats recipe to hopefully inspire you to include them in your diet. I currently get mine for Weigh-to-go a zero waste store here in Edinburgh but you can find them in most health food shops.

Yield: 4

Author: Zara Carmichael

Ginger & Hemp Overnight Oats

Prep time: 10 MinTotal time: 10 Min

Ingredients

1 Cup Oats
1/4 Cup Chia Seeds
1/4 Cup Pumpkin Seeds
1/4 Cup Hemp Hearts
1/3 Cup Chopped Crystalised Ginger
1 Cup Boiled Water
1 Cup Plant-Based Milk

Instructions

Add all of the dry ingredients to a large bowl or glass container, and mix gently.
Pour over the boiled water to soften the oats and seeds, and leave to sit for a couple of minutes. Once the water is absorbed, pour in the plant-based milk and mix gently to combine.
Cover and place in the fridge overnight to soak
Serve with extra milk, fruit or yogurt.

Nutrition Facts

Calories

245.97

Fat (grams)

11.90

Sat. Fat (grams)

1.98

Carbs (grams)

26.27

Fiber (grams)

7.47

Net carbs

18.80

Sugar (grams)

0.48

Protein (grams)

10.83

Sodium (milligrams)

39.61

Cholesterol (grams)

4.90