Health Guide
Plukenetia volubilis
Meet **Plukenetia volubilis**, better known as **Sacha Inchi** or the 'Inca Peanut.' Native to the Amazon rainforest, this star-shaped wild-harvested nut is a nutritional powerhouse. Unlike common nuts, Sacha Inchi is prized for its exceptionally high content of Omega-3 fatty acids (ALA), making it one of the best plant-based sources for heart and brain health. It is also a complete protein, containing all nine essential amino acids. Whether you find it as a roasted nut, an oil, or a protein powder, this ancient superfood offers a sustainable, hypoallergenic way to boost your daily nutrient intake.
Evidence BasedDietary Supplement
VERIFIED SOURCE
Bio-Activity Analysis
Omega-3 Content Comparison (ALA per 100g)
SCIENTIFIC DATA VISUALIZATION
Y-Axis
Grams of ALA
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Health Benefits & Sources
Why You Need It
- Heart Health: Rich in Alpha-Linolenic Acid (Omega-3), which helps lower bad cholesterol (LDL).
- Brain Function: Essential fatty acids support cognitive function and mood regulation.
- Muscle Repair: A complete protein source ideal for vegetarians and vegans.
- Skin Glow: The oil is rich in antioxidants and Vitamin E, hydrating the skin from within.
Deep Dive
The magic of Sacha Inchi lies in its lipid profile. While most nuts are high in Omega-6 (which can be inflammatory in excess), Sacha Inchi flips the script with high Omega-3 (ALA). This balance is crucial for modern diets. Furthermore, because it is a complete protein, it provides the building blocks your body needs to repair tissues and produce enzymes, making it a superior supplement for active lifestyles or those avoiding animal products.
Natural Food Sources
Sacha Inchi is primarily consumed as a seed or oil. It is rarely found in standard produce aisles but is available in health food stores and online.
| Food Source | Form | Serving Size |
|---|---|---|
| Sacha Inchi Seeds | Roasted / Raw | 1 oz (28g) |
| Sacha Inchi Oil | Cold-Pressed Oil | 1 Tablespoon |
| Sacha Inchi Powder | Protein Powder | 1 Scoop (30g) |
Supplementation
Dosage:
- Seeds: 1 serving (approx. 20-30 nuts) daily.
- Oil: 1-2 teaspoons daily (do not heat; use on salads).
- Powder: 1 scoop mixed into smoothies.
Who should take it?
- Vegans/Vegetarians needing complete protein and Omega-3s.
- Individuals with nut allergies (it is technically a seed and is often safe for those with peanut/tree nut allergies, though consult your doctor first).
- Athletes looking for muscle recovery without dairy.
Top Food Sources
Roasted Sacha Inchi Seeds
Best for snacking; 9g protein & 5g Omega-3 per oz.
Sacha Inchi Oil
Pure Omega-3 source; 48g ALA per 100g.
Sacha Inchi Protein Powder
Ideal for smoothies; hypoallergenic.
Frequently Asked Questions
Botanically, it is a seed (specifically a star-shaped fruit), but it is often called an 'Inca Peanut.' It is generally safe for those with tree nut or peanut allergies, but always consult your allergist first.
No. It has a low smoke point. It is best used as a finishing oil on salads, soups, or taken by the teaspoon. Heating it destroys the delicate Omega-3 fats.
Roasted Sacha Inchi has a nutty, earthy flavor similar to a roasted peanut or sunflower seed, but with a softer texture.
A 1-ounce (28g) serving of roasted seeds contains approximately 8-9 grams of protein, making it a very dense protein source.
Safety & Side Effects
Sacha Inchi is generally recognized as safe (GRAS) and is well-tolerated.
Potential Side Effects:
- Digestive Upset: Due to high fiber and fat content, consuming large amounts may cause bloating or loose stools initially. Start with a small serving.
Interactions & Precautions:
- Blood Thinners: Because of the high Omega-3 content (which has mild blood-thinning properties), those on anticoagulants (like Warfarin) should consult a healthcare provider before adding large amounts of Sacha Inchi oil to their diet.
- Allergies: While rare, allergic reactions are possible. If you have a history of seed allergies, proceed with caution.
Scientific References
- [1]Garmendia, V., et al. (2011). 'Sacha Inchi (Plukenetia volubilis): A Source of Essential Fatty Acids and Antioxidants.' *Journal of Food Science*.
- [2]Maurer, L., et al. (2016). 'Performance and recovery of endurance athletes after intake of Sacha Inchi protein.' *Journal of the International Society of Sports Nutrition*.
- [3]Fanali, F., et al. (2017). 'Chemical composition and antioxidant activity of Sacha Inchi oil.' *Grasas y Aceites*.