Sunflower seeds benefits for weight loss!

Sunflower seeds for weight loss

Are sunflower seeds high in calories?

Sunflower seeds are high in calories, as they contain 582 calories per 100g. Practically, 1oz contains about 165 calories.

Therefore, as all seeds and nuts are high in calories, we should limit our intake to a handful per day. Especially, if we want to lose weight. On the other hand, athletes, active people, and people with a healthy weight can eat more!

Seeds and nuts may be high in calories, but they don’t make us fat. On the contrary, they contain compounds that burn fat and regulate appetite. So, eat seeds and nuts, such as sunflower seeds, hazelnuts, pumpkin seeds, and pistachios, in order, to lose weight faster. A handful is enough, though…

Can sunflower seeds make you gain weight?

Certainly, sunflower seeds are high in fat. Actually, 50% of sunflower seeds is fat. Just 1oz contains 14g of fat.[1] So, we shouldn’t consume more than a handful, if we want to lose weight.

The main type of fat of sunflower seeds is omega-6 fatty acids. On the contrary, sunflower seeds don’t contain any omega-3 fatty acids. So, we should combine them with flaxseeds and walnuts which contain a particularly high amount of omega-3s! Ideally, we should consume the same amount of omega-3s and omega-6s! Otherwise, inflammation may occur! Chronic inflammation can lead to obesity.

Moreover, sunflower seeds contain no cholesterol.

Sunflower seeds nutrition data

Certainly, we should consume sunflowers seeds regularly, as they’re pretty high in nutrients. Vegans and people who follow a plant-based diet may benefit the most, as sunflower seeds are high in iron and zinc. Many people are deficient in these compounds.

Also, sunflower seeds help to the synthesis of taurine which in another common deficiency, among vegans, as plants don’t contain the amino acid taurine.

They’re a great source of zinc

Sunflower seeds are high in zinc. 100g contain 5.29 mg of zinc. A handful contains about 1.5 mg or 13% DV (Daily Value).

Adequate zinc intake is vital for obese people who want to lose weight. Zinc regulates insulin resistance and appetite. Also, zinc reduces inflammation when dieting.[2] So, zinc and can help people who follow a restricted calorie diet for losing weight.

They’re high in iron

Additionally, sunflower seeds are a good source of iron. 100g contain 3.8 mg of iron and 1oz contains 1.1 mg! Women need 18 mg of iron daily. Men need only 11 mg.

Overweight people have a higher risk of iron deficiency.[3] Firstly, obese people tend to follow a poor diet. So, they take less iron from food. Furthermore, obese people have increased iron requirements, as they absorb less iron from food.

Moreover, iron deficiency, in combination to obesity may cause inflammation.[4] Chronic inflammation leads to disease.

Consuming up to a handful of sunflower seeds regularly is a great way to boost iron intake!

Finally, iron is key for increased energy, as it provides muscles with oxygen. So, we burn more calories and lose weight faster.

They contain vitamin B6

Additionally, sunflower seeds are high in vitamin B6. 100g contain 0.8 mg of vitamin B6. Practically, 1oz contains 0.23 mg, or 17% DV (Daily Value). The recommended daily intake of vitamin B6, for most people, is 1.3 mg.

Adequate amounts of vitamin B6 help overweight people who follow a restricted calorie diet to lose more weight.[5] Furthermore, high vitamin B6 intake protects fat-free mass! That’s vital for long-term weight loss. So, sunflower seeds should be part of a healthy long-term diet.

Sunflower seeds have vitamin E

Last, but not least, sunflower seeds are a good source of vitamin E. 100g contain 26.1 mg of vitamin E and 1oz contains 7.4 mg! We need 15 mg of vitamin E a day. Hence, sunflower seeds are an excellent source of vitamin E, as 1oz contains half the recommended amount!

Obese people tend to have low levels of vitamin E.[6] Vitamin E is beneficial for people who want to lose weight, as it seems to improve insulin resistance and reduce inflammation which is another reason of obesity!

Almonds are also a good dietary source of vitamin E. Combine them with sunflower seeds, in order, to lose weight easy. They’ve powerful satiating properties.

Are sunflower seeds keto-friendly?

Yes, sunflower seeds are keto-friendly food, as they are pretty low in carbs. Actually, 1oz of sunflower seeds has only 6.8g of carbs. As a rule of thumb, people who follow a ketogenic diet shouldn’t consume more than 20g of carbs a day.

Is sunflower oil good for weight loss?

As all vegetable oils, sunflower oil is particularly high in calories. A tbs contains about 120 calories! So, people who want to lose weight should avoid it, altogether!

Additionally, sunflower oil is particularly high in omega-6 fatty acids. Although we need omega-6s, too much can be a problem. We need to consume the same amount of omega-3s and omega-6s. Otherwise, inflammation may occur. Furthermore, chronic inflammation can lead to disease and obesity!