Do sunflower seeds help with weight loss?

Sunflower seeds are often recommended as a snack by nutritionists and are commonly included in mixed nuts, multigrain bread, and nutritious bars, so they may help with weight loss.The seeds of this flower are rich in healthy fats, beneficial plant compounds, and several vitamins and minerals, nutrients that can help reduce the risk of common health problems, such as heart disease and type 2 diabetes.However, since they are high in fats and calories, this causes confusion when including them in a diet, so here we will explain how sunflower seeds affect weight loss.The nutrients and calories in sunflower seedsSunflower seeds are packed with protein, healthy fats, and fiber. Their nutritional values vary depending on how they are cooked, but 28 grams, or approximately a quarter cup of dry roasted and shelled sunflower seeds, contain the following nutrients:Calories: 165Total Fat: 14 gramsMonounsaturated Fat: 3 gramsPolyunsaturated Fat: 9 gramsSaturated Fat: 1.5 gramsCarbohydrates: 7 gramsFiber: 3 gramsProtein: 5.5 gramsSunflower seeds also provide 21 essential vitamins and minerals, including 49% of the recommended daily value of vitamin E and 41% of selenium per 28-gram serving.Despite their high fat content and the fact that sunflower seeds are calorie-dense (165 calories in a ¼ cup serving), the type of fat found in sunflower seeds can be very beneficial for the heart, as they contain unsaturated fats, which lower blood cholesterol levels.How sunflower seeds help with weight lossAlthough more research is needed on sunflower seeds and weight loss, the nutrients in these seeds can indeed aid in weight loss by increasing feelings of fullness, preserving muscle mass, and helping you stick to a weight loss plan for a longer time.Sunflower seeds can keep you full and prevent overeating because snacking on them helps reduce hunger, thus preventing you from overeating at subsequent meals.On the other hand, they can help you maintain muscle, as studies have suggested that more than 35% of weight loss may be due to muscle loss when following a low-calorie diet. However, to limit muscle mass loss, many studies suggest consuming an adequate amount of protein, and since shelled sunflower seeds contain about 2 grams of protein per tablespoon, they are an excellent way to boost the protein content of your snacks and meals.So yes, even though they are high in calories, sunflower seeds are rich in nutrients that can help you lose weight.