Seeds, whether sunflower or pumpkin, are one of the most consumed foods and the favorite snack of many adults and children. They provide great nutritional value, however, some wonder if seeds make you gain weight and what their effects on health are.
In this article we explain in detail what the benefits and properties to the body that seeds have, their calories and the risks or side effects that this food can cause to our health if consumed in excess.
Do eating seeds make you gain weight? How many calories do they have?
Do sunflower seeds make you gain weight?
If you include them in a balanced diet and consume them in small amounts, the seeds they do not make you gain weight. Also, they are rich in fibers, minerals and they have a high content of vitamins such as vitamin E.
However, if you eat them in excess and on top of that buy salted seeds, it is very likely that this will have negative effects on your health, because you will be adding a large amount of sodium and calories to your body.
To give you an idea, for every 25 grams of seeds, you will be providing your body with 150 Kcal approximately.
It could be said that sunflower seeds are a type of nuts, with high omega content, which we recommend you consume raw as an appetizer to make the most of their properties. Although you can also use them in many recipes like salads or creams.
And what about pumpkin seeds?
Pumpkin seeds have great nutritional value for the body, as they are recognized for their medicinal properties and the benefits they have for the digestive system.
These seeds have a high content of omega fats, essential for your health. However, they provide large amounts of calories due to oil they contain and therefore we recommend that you control their consumption to prevent weight changes.
Benefits of seeds
Thanks to their supply of minerals and proteins, these foods are essential to keep your body functioning properly. Thus, among the main benefits of seeds we highlight the following:
- These seeds reduce cholesterol and triglyceride levels thanks to the unsaturated fats they contain.
- Their high content of vitamin B9 helps with growth in children, as well as the baby's development during pregnancy.
- They help fight cardiovascular diseases.
- Thanks to their high content Thanks to their high mineral content such as phosphorus, iron, or magnesium, sunflower seeds provide a great amount of energy that helps to prevents diseases such as Alzheimer’s.
- They are used as a natural relaxant thanks to their linoleic acid content that reduces stress.
- Regulates the functions of the intestine.
Risks of eating too many sunflower seeds
As you have seen, sunflower seeds have multiple properties. However, excessive consumption can be counterproductive for your health. Below, we indicate the risks of eating too many sunflower seeds.
- Weight gain: due to its high caloric content, for every 100 grams, you will be ingesting about 600 Kcal. Therefore, the ideal consumption is about 25 grams per day.
- Risk of cardiovascular accident: this is associated with weight gain and the high salt content that some sunflower seeds have.
- Inflammation: consuming too many sunflower seeds can cause you fluid retention due to the high levels of linoleic acid, omega 3, and omega 6, the latter with anti-inflammatory properties for the body.
The consumption of sunflower seeds can be beneficial for the body, but it all depends on how you include this food in your daily diet. Remember: eating healthy allows you to make the most of the nutritional benefits of foods, as well as helping you prevent diseases.
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