This Peruvian seed may be your next favorite superfood.
Sacha inchi, also known as mountain peanut, sacha peanut or Inca nut, comes from an adorable star-shaped fruit that grows in the Amazon rainforest.
Today, you can find the seeds whole, in protein powders, seed butter and oil. There are also hair and skin care creams and oils made with sacha inchi.
The seeds have been eaten and used for oil for thousands of years in the Amazon basin. But in their native Peru, they’re associated more with traditional health remedies than food. Locals use them for cholesterol management, heart health, GI health, arthritis and more.
Could this seed actually help your health across these areas? Here’s what to know about sacha inchi.
What are the benefits of sacha inchi?
Sacha inchi is packed with healthy fat — as much as 50% of the seed is made up of unsaturated fat, which is beneficial for heart health.
One study showed sacha inchi oil helped lower both blood pressure and cholesterol. This reduces the risk of heart attack and stroke.
Unsaturated fats also help weight loss by helping you feel full for longer. Two studies even showed sacha inchi oil could help with insulin resistance, which can lead to Type 2 diabetes.
Specifically, omega-3 fatty acids make up 45% to 50% of sacha inchi oil. Along with the heart benefits, Omega-3s can also improve cognitive function, boost mood, alleviate arthritis and protect eye health.
Omega-3s also help lower inflammation, which has broad benefits throughout the body. Inflammation is the body’s response to a threat, but chronic inflammation occurs when there isn’t any danger. With rheumatoid arthritis, the immune system attacks the joints.
Omega-3 supplements like fish oil are often recommended for this condition. Sacha inchi could provide a vegan alternative — and help avoid the fishy burps.
The seeds are also rich in protein. Once the oil is extracted, the remaining meal contains 53% to 59% protein, making the powder a great protein option with all nine essential amino acids. These “complete proteins” are important for muscle repair, enzyme production and immune health.
Sacha inchi is touted for its antioxidants, too. These counteract “free radicals” that damage DNA, cell membranes and other parts of cells. Free radicals are unavoidable and are found in tobacco smoke, ultraviolet rays and pollution.
Antioxidants occur naturally in some plants, helping preserve their flavor and nutrients.
One study found 315 antioxidants in the seed. Most notably, it contains vitamin E, or tocopherols, which are associated with heart and skin health. It also contains phenolic compounds, which may help reduce chronic inflammation, and carotenoids, which the body converts into vitamin A, an important nutrient for the immune system.
There’s also a good amount of fiber, calcium and iron in the seeds.
Peruvians in one survey primarily ate the seeds whole and roasted, like peanuts. In fact, “sacha inchi” roughly translates from the indigenous Quechua language as “false peanut.”
The seeds are used in a number of dishes where the two are used interchangably.
Before you experiment, be aware that one study found some people experienced nausea after consuming sacha inchi oil, though the effects disappeared over time.
Allergic reactions have also been reported.
