Health benefits of seeds flavorful crunchy seeds are widely considered as healthy foods. 100 Grams of seeds carry 573 s. Although much of its ces frfats contains several notable health-benefiting nutrients minerantiand vitamins. The seeds are especially rich in mono-unsaturated fatty acid oleic acid which cprises of up to 50 percent of fatty acids in them. Oleic acid helps lower ldl or "bad " and increases hdl or "good " in the . Research studies suggest that mediterranean diet which is rich in mono-unsaturated fats may help prevent coronary artery and by favoring healthy serum liprofile. The seeds are o very valuable sources of dietary protein with fine quality amino acids that are essential for growth especially in . Just 100 g of seeds provide about 18 g of protein (32 percent of daily-recmended values). seeds contain many health benefiting cpounds such as sesamol (3 4-methylene-dioxyphenol) sesaminol furyl-methanthiol guajacol (2-methoxyphenol) phenylethanthiol and furaneol vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-. Together these cpounds help stave off harmful free radicfrthe human body. is among the seeds rich in quality vitamins and miner. They are very good sources of b-cplex vitamins such as niacin folic acid thiamin (vitamin b1) pyridoxine (vitamin b6) and riboflavin. 100 G of contains 97 g of folic acid about 25 percent of recmended daily intake. Folic acid is essential for dna synthesis. When given to expectant mothers during their peri-conception it may prevent neural tube defects in the newborns. Niacin is another b-cplex vitamin found abundantly in . About 4. 5 Mg or 28 percent of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps ldl-levels in the .