Three tablespoons of hemp nuts (approx. 30 g) a day, for example, are sufficient to cover the recommended daily requirement of folic acid (vitamin B9) up to 22%, and of thiamine (vitamin B1) up to 49%. Hemp nuts are also ideal for allergy sufferers, as they contain neither nut allergens nor lactose and are gluten and cholesterol-free. They are the ideal source of protein for vegetarians.