Sunflower seeds are a staple in baseball dugouts and the unsung heroes of path combine. (No offense, raisins.)
However there are such a lot of different inventive methods to take pleasure in these edible seeds.
Add them to salads or as a frozen dessert topper — they work properly with each candy and savory dishes, says Dana Ellis Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at RR-UCLA Medical Middle and writer of the upcoming ebook, “Recipe for Survival.”
Sunflower seeds may also be blended into smoothies, combined into oatmeal, baked into vitality bars, floor into an addictive dessert referred to as halva, sprinkled on avocado toast, added to a superfood bowl, or simply eaten alone.
In different phrases, they’re fairly versatile. However, like different nuts and seeds, they’re not a low-calorie meals.
So are sunflower seeds wholesome? How does the standard sunflower seed match right into a balanced weight loss plan?
Right here’s what you have to know.
The Advantages of Sunflower Seeds
Is consuming sunflower seeds good for you? It may be!
Seeds are nutritionally dense, which suggests they are often a simple option to get a number of macro and micronutrients you want.
As with every different meals, the energy in sunflower seeds can add up shortly if you happen to don’t watch your portion sizes. However there are a number of advantages to working them into your weight loss plan.
They’re dietary powerhouses
Sunflower seeds boast a laundry listing of vitamins.
“Sunflower seeds are excessive in vitamin E, thiamine (vitamin B1), vitamin B6, iron, copper, selenium, manganese, and zinc — nutritional vitamins and hint minerals the physique wants for good well being,” Hunnes says.
They supply antioxidants
Antioxidants — just like the vitamin E in sunflower seeds — assist counter oxidative stress, which analysis suggests could contribute to sure power well being situations.
They’re a supply of wholesome fat
Though sunflower seeds do supply some plant-based protein, the majority of their energy comes from heart-healthy fat.
Will Sunflower Seeds Make You Achieve Weight?
“Something will make you acquire weight if you happen to eat an excessive amount of of it,” Hunnes notes, and sunflower seeds aren’t any completely different.
Sunflower seeds are calorie-dense, and a few folks discover it difficult to stay to a single serving — which is one ounce of hulled seeds, or ¼ cup.
“You wouldn’t need to overeat sunflower seeds in case your purpose is weight reduction,” Vu says.
However so long as you take note of parts, sunflower seeds gained’t inherently make you acquire weight.
“It takes about an additional 3,500 energy to realize one pound of physique weight,” Vu explains — so simply be sure to’re not constantly overdoing it.
Likewise, there’s no particular compound in sunflower seeds that may enable you shed pounds, however they could be a welcome boost to a balanced weight loss plan.
How Many Sunflower Seeds Ought to You Eat in a Day?
As a result of sunflower seeds are calorically dense, Vu suggests limiting your consumption to a few teaspoons — or as much as two tablespoons — of the hulled seeds per day for salad toppings or garnishes.
As a snack, ¼ cup of hulled seeds “is an effective portion measurement that may undoubtedly assist maintain you satiated,” says Hunnes.
That is the usual serving measurement, which supplies roughly 200 energy.
You can take pleasure in this unexpectedly as a snack — both plain or in our Maple Cinnamon Seeds recipe — or break it up all through the day.
Simply be aware that these energy are largely from fats, so you might need to use them in a recipe that balances sunflower seeds with satiating protein, like our sunflower shake.
However so long as you don’t overdo it, “they’ll undoubtedly be part of a weight loss plan meant for weight reduction,” Vu says.
Searching for extra knowledgeable vitamin data? Head over to BODNutrition.com and learn to eat wholesome for the long run with the assistance of our two vitamin packages, 2B Mindset and Portion Repair.