Food & Fitness Friday: Sacha Inchi

Sacha INCHI is touted by many as one of the world’s healthiest superfoods. Also known as Inca peanuts or Inca nuts, this dry roasted and unsalted snack is among the richest sources of omega fatty acids in the world. Sacha inchi seeds are also loaded with protein, fiber and antioxidants. I LOVE the dry roasted to nutty, crunchy perfection - truly a superfood!

Sacha Inchi is hailed as the ‘truffle of nuts’ for its rich umami flavor. But even more amazing is its nutritional content. This super seed, which grows in the pristine rainforest regions of Southeast Asia, is similar to a nut in flavor, but has a much denser nutrient profile. It has more protein, omega oils, and iron than many nuts and seeds. With these nutrients come a spectrum of health benefits. Here are the top 10 health benefits of Sacha Inchi seeds.

Benefits of Sacha Inchi Seeds

Builds Muscles

With more protein than almonds, walnuts, and cashews, Sacha Inchi is an excellent source of complete protein, containing all 8 essential amino acids that our bodies cannot create. This super seed is 30% protein by weight—higher than many nuts and seeds. Protein is an important component of every cell in your body; it develops, repairs, and maintains lean muscle mass.

Iron, which Sacha Inchi seeds are also rich in, help muscles keep their tone and elasticity because it provides oxygen for the contraction of muscles.

Satisfies Hunger

As a powerhouse of nutrition, Sacha Inchi is an extremely dense food that satisfies your hunger cravings. Nutrients like healthy fats, protein, and fiber increases satiety while meeting your nutritional needs. With 13 grams of healthy fats, more than 8 grams of protein, and 5 grams of fiber, Sacha Inchi is the perfect snack for help you feel full. Plus, its high fiber content will help you feel full for a longer period of time.

Promotes Healthy Weight

Sacha Inchi is effective with promoting weight loss and maintaining a healthy weight. This super seed is a great snack because it’s significant tryptophan content plays a role in appetite regulation. Not only are you hungry less often, but when it is time for lunch, you can satiate your hunger more easily by incorporating Sacha Inchi seeds into your meal. Its nutrient density satisfies hunger and helps you feel fuller, longer. Therefore, you tend to eat less.

Supports Digestive Health

With more fiber than broccoli, apples, and even chickpeas, Sacha Inchi seeds offer a significant source of fiber to aid digestive health. Fiber encourages regular bowel movements by adding bulk to your stools. This prevents constipation by enabling waste to move through your intestines which allows your body rids itself of toxins.

Boosts Brain Function

Sacha Inchi is composed of 20% Omega fatty acids by weight. The majority of our brains are composed of fat, which means we need healthy fats from food sources like Sacha Inchi to build brain cell membrane, nourish our brain cells, and fight inflammation.

Omega 3 fats may boost cognitive function and protect against brain disorders such depression and dementia. By reducing inflammation, Omega 3s consumption may also reduce brain fog, memory loss, and fatigue. Not only is Sacha Inchi full of Omega oils, but it also contains iron. One of iron’s health benefits is its ability to aid the proper flow of blood to the brain which can stimulate cognitive activity and even create new neural pathways.

Enhances Mood

Sacha Inchi is full of tryptophan, a precursor for serotonin. Known as “the happy hormone,” serotonin is a neurotransmitter that is thought to stabilize mood and contribute to a sense of happiness and wellbeing. Sacha Inchi is also high in Omega 3s, which fights brain inflammation. By combatting inflammation, this nutritive seed is combatting headaches, mood shifts, and even depression.

Regulates Biological Processes

With its high protein and iron content, Sacha Inchi seeds can aid in regulating biological processes. Protein plays a role in creating enzymes, hormones, and other biological chemicals while iron is needed to generate dopamine, norepinephrine, and serotonin. These essential neurotransmitters and chemicals affect everything from sleep to energy to adrenaline to digestion and more.

Improves Heart Health

Rich in Omega fatty acids, particularly Alpha-linolenic Acid (ALA), Sacha Inchi is one of the best sources of plant based Omega 3 Oils in the world. There are many omega oils derived from animals, but those meat sources typically contain saturated fats and carnitine, which have both been linked to heart disease. On the other hand, plant based Omega 3s have been used to prevent heart attacks, lower high blood pressure, and reverse the hardening of blood vessels. ALA is also thought to help maintain normal heart rhythm and heart pumping.

Combats Inflammation

Sacha Inchi seeds may help to combat inflammation because of its significant Omega 3 content. These healthy fatty acids inhibit inflammation by blocking the formation of the compounds that promote it. Inflammation is the common cause of many chronic ailments including muscle stiffness, bronchitis, asthma, eczema, swollen joints, type 2 diabetes, metabolic syndrome, cancer and Alzheimer’s.

Immune System

Considered a super seed, Sacha Inchi’s nourishing properties can bolster your immune system. It offers complete protein, which functions to form antibodies that help prevent illness, infection, and disease. The protein also works with other immune system cells to identify and assist in destroying certain bacteria and viruses. These other immune cells need the iron in Sacha Inchi to proliferate and mature in order to fight off diseases.

Overall, Sacha Inchi is a superfood with dense nutrients that aid many body and brain functions, as well as biological processes. When these different systems are working optimally, your overall health and wellbeing thrives; and you can adventure through life at your very best.

Make this yummy recipe at home!

You will need a food processor or high-powered blender for this recipe

1 1" piece of ginger, peeled

1 small garlic clove

5 tbsp coconut aminos

1 tbsp fresh lime juice

1 tsp coconut sugar

1 tsp Salt

¼ tsp red pepper flakes

½ Cup Sacha Inchi

4 tbsp avocado oil (olive oil would work as well)

2 tbsp water

INSTRUCTIONS

Add all ingredients to your food processor (ginger, garlic, coconut aminos, lime juice, coconut sugar, salt, red pepper flakes, Sacha Inchi) and pulse on high until smooth, about 1 minute.

Enjoy immediately over your favorite rice bowl or dip some fresh spring rolls into the sauce. YUM!

Store in fridge for up to 2 weeks!

Have a great weekend, birdies!

xoxo

the little chef with the big heart