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 effectively with each candy and savory dishes, says Dana Ellis Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at RR-UCLA Medical Heart and writer of the upcoming e book, “Recipe for Survival.”
Sunflower seeds may also be blended into smoothies, combined into oatmeal, baked into power 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-reduction 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 implies they are often a straightforward method to get a number of macro and micronutrients you want.
As with all different meals, the energy in sunflower seeds can add up shortly in case you don’t watch your portion sizes. However there are a number of advantages to working them into your weight-reduction 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 might contribute to sure continual well being circumstances.
They’re a supply of wholesome fat
Though sunflower seeds do provide 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 in case you eat an excessive amount of of it,” Hunnes notes, and sunflower seeds are not 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 wish to overeat sunflower seeds in case your objective is weight reduction,” Vu says.
However so long as you take note of parts, sunflower seeds received’t inherently make you acquire weight.
“It takes about an additional 3,500 energy to achieve one pound of physique weight,” Vu explains — so simply be sure to’re not persistently overdoing it.
Likewise, there’s no particular compound in sunflower seeds that can allow you to drop some weight, however they could be a welcome addition to a balanced weight-reduction 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 can undoubtedly assist hold you satiated,” says Hunnes.
That is the usual serving measurement, which offers roughly 200 energy.
You could possibly take pleasure in this abruptly as a snack — both plain or in our Maple Cinnamon Seeds recipe — or break it up all through the day.
Simply be conscious that these energy are largely from fats, so you might wish 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 will undoubtedly be part of a weight-reduction plan supposed for weight reduction,” Vu says.
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