Many plant-based athletes swear by hemp seeds as one of the most high-quality sources of plant protein available, and I love hemp seeds for their protein and fibre content too.


These tiny superfood seeds are a complete source of easily-digested plant protein, with 7.4g of protein per serving. Their fibre helps to promote good digestive health, and they’re also a powerful source of essential omega-3 fats.

You may have spotted me talking about omega-3 fats quite a lot on my website and in my book. I really can’t stress enough how important it is to achieve the right balance of omega-3 to omega-6 fats in your diet for optimal health and wellness. There’s even a specific ratio that we should be aiming for each day: According to extensive research, human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1.

Do you suffer from dry skin, acne or even painful PMS? Research shows that many inflammatory conditions may be helped by boosting your intake of omega-3 fats, found in hemp seeds, as well as walnuts, chia seeds, flaxseed, spirulina, chlorella and oily fish. 

Walnuts in wooden spoon on old,rustic desk

Any time I’ve suffered from dry skin or spotty breakouts, I’ve increased my intake of omega-3 fats and it’s really helped to calm it down. 

Omega-3 fats are highly anti-inflammatory and have been shown to suppress the development of many of the lifestyle diseases typical of the Western world.


Hemp seeds are one of the best sources of omega-3 found in plants. They boast an excellent ratio of omega-3 to omega-6 fats, to boost brain health, as well as helping to create a smooth and soft complexion. 

As essential fats, you don’t produce them in your body, so they must come from your diet everyday. They’re needed for the repair of your skin, to maintain healthy moisture content, for general flexibility and they’re important for the structure of each and every cell wall in your body to keep them fluid and supple.

The typical Western diet tends to be rich in omega-6 and omega-9 fatty acids, from eating grains, baked snacks, meat and vegetable oils regularly, but low in omega-3 fats. This can really affect the health of your skin, but simply balancing out your intake of omega-3 fats to omega-6 fats can hugely improve your skin’s health for a smoother and younger-looking complexion.

This recipe for Happy Skin Tabbouleh Salad, features in my book, Eat Yourself Beautiful, and is a tasty and easy way to enjoy hemp seeds. 


Rich in essential amino acids, beauty vitamins and minerals, healthy fats, detoxifying parsley and lime juice, raw and incredibly easy to make, this simple but powerful salad is up there with my favourite dishes of all time! While traditional Lebanese tabbouleh is made with bulgur wheat, I have used hulled hemp seeds for their incredible smoothing benefits to your skin. 

I would love to know if you get a chance to make this Happy Skin Tabbouleh Salad! Simply tag #RosannaDavisonNutrition on Instagram or Twitter or come on over to my Facebook to say hello 🙂

Happy Skin Tabbouleh Salad
Yields 3
An omega-3 rich salad for helping to build a softer and smooth complexion!
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
  1. 60g fresh flat-leaf parsley
  2. 4 tbsp fresh mint leaves
  3. 1 clove of garlic, peeled
  4. pinch of Himalayan pink rock salt
  5. 160g hulled hemp seeds
  6. 150g cherry tomatoes, cut in halves
  7. juice of 2 limes (about 2 tbsp)
  8. 1 tsp smoked paprika
  9. freshly ground black pepper
  10. half a tsp dried chilli flakes
  1. Combine the parsley, mint, garlic and a pinch of salt in a blender or food processor until well combined but some texture remains.
  2. Pour into a mixing bowl, then add the hemp seeds, cherry tomatoes, lime juice, smoked paprika and some freshly ground black pepper and stir well.
  3. Transfer to serving bowls, top with the chilli flakes and serve.
  1. Any leftovers can be stored in an airtight container in the fridge for 2-3 days.
Rosanna Davison Nutrition