What are the benefits of sacha inchi? What exactly is it? How can we incorporate it into our diet? Discover in today’s post the countless benefits of sacha inchi, an ancient seed.
Benefits of Sacha Inchi
Origin of Sacha Inchi
Sacha inchi is a perennial plant from the Euphorbiaceae family, native to the Peruvian Amazon. It has been cultivated by indigenous people for thousands of years.
This unique Amazonian plant produces star-shaped fruits with 4 to 7 points that change from green to coppery brown as they ripen. Once ready for harvest, the fruits turn nearly black. The most valuable part of the sacha inchi fruit is the seeds inside.
These seeds are dark brown, measuring 1.5 to 2 centimeters, and weighing between 45 and 100 grams each.
Composition
Sacha inchi seeds, also known as “Inca peanuts” due to their peanut-like flavor, are rich in proteins and omega fatty acids.
According to a study conducted by Cornell University (USA), sacha inchi seeds contain 29% protein—significantly higher than many commonly consumed seeds like sunflower seeds. This makes sacha inchi an excellent plant-based protein source.
The same study highlights their high content of healthy fatty acids (oleic, linoleic, and linolenic acids), making sacha inchi a recommended food to help balance cholesterol levels.
In the following table, you can see a comparison of fatty acid content between different seeds, where sacha inchi stands out, especially for its linolenic acid content.
Vitamin E Content
Another notable benefit of sacha inchi is its high vitamin E content. This fat-soluble antioxidant protects our cell membranes from oxidative stress caused by free radicals. It also prevents the fatty acids in sacha inchi seeds from becoming rancid.
Key Health Benefits of Sacha Inchi
The benefits of sacha inchi are linked to its three main nutrients: omega fatty acids, proteins and vitamin E.
Here’s how these nutrients impact our health:
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Cardiovascular Health
- The monounsaturated fatty acids (Omega 9) in sacha inchi help eliminate plaque buildup in arteries, promoting heart health.
- Its polyunsaturated fatty acids (Omega 3) lower cholesterol and triglyceride levels while improving the elasticity of blood vessels.
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Essential Fatty Acids for Overall Health
- Healthy fats are essential for the body, aiding cardiovascular function, cell membrane construction, nervous tissue development, and hormonal balance.
- They also support the absorption of fat-soluble vitamins, reduce inflammation, regulate blood pressure, and aid in blood clotting.
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Antioxidant Properties
- Vitamin E not only preserves the fatty acids in sacha inchi but also protects the fatty acids in your body.
- Its antioxidant properties help fight against cellular aging and are associated with healthier, younger-looking skin.
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Weight Management
- A diet rich in healthy fats, such as those found in sacha inchi, can promote weight loss by improving metabolism and reducing inflammation.
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Plant-Based Proteins
- Sacha inchi proteins are a great alternative to animal proteins as they contain no saturated fats and are less acidic.
- These proteins also have a higher mineral content than meat or fish, making them a healthier option.
How to Incorporate Sacha Inchi into Your Diet
One of the easiest and most effective ways to consume this superfood is in the form of sacha inchi oil. This oil is valued for its rich Omega 3 content.
Tips for Choosing Sacha Inchi Oil
- Opt for cold-pressed oil to preserve its delicate Omega 3 fatty acids, which can degrade with heat.
- Ensure the oil is stored in a dark glass bottle to protect it from light.
- After opening, store the oil in the refrigerator to maintain its quality.
Omega 3 to Omega 6 Ratio
The human body requires more Omega 3 than Omega 6, so choose an oil that maintains this balance.
Ways to Enjoy Sacha Inchi Oil
- Drizzle it over salads.
- Add it to cold soups.
- Blend it into smoothies.
- Use it as a topping for cooked vegetables (always add it raw, after cooking).
- Mix it into raw sauces.
Get creative with your culinary uses! Just remember to always use the oil raw to preserve its nutritional properties.
Start enjoying the incredible benefits of sacha inchi today!
