Healthy Habits: Sacha inchi

Sacha inchi, botanically known as Plukenetia volubilis, is a perennial vine native to the Amazon rainforest. It produces star-shaped pods with edible seeds that are cold-pressed into oil or ground into a powder for use in protein bars and shake mixes.

These nutritious seeds are rich in healthy fats and high in protein. They can be gently roasted and eaten as a snack, sprinkled over salads or added to trail mix and granola. The seeds can also be finely ground into a powder for use in baked goods, no-bake treats, smoothies or shakes.

A 1-ounce serving of sacha inchi contains about 170-196 calories, 9 grams of protein, 13 to 14 grams of mostly unsaturated fat and 5 grams of fiber. One standout feature is its high level of alpha-linolenic acid, a plant-based omega-3 fatty acid also found in flaxseeds and walnuts.

Most foods deliver far more omega-6 than omega-3 fatty acids. Sacha inchi shifts that ratio in the other direction, offering more omega-3 than omega-6, along with a modest amount of omega-9. Typical U.S. diets are heavy on omega-6 and light on omega-3, which is an unhealthy combination that is linked to inflammation and increased heart risk.

This seed provides an ideal balance of healthy fats that can help reduce inflammation, support healthier arteries, boost cognitive function and strengthen immune response. A well-balanced intake of fats, with an omega-6 to omega-3 ratio closer to 4:1 or lower, also supports cell membrane function and eicosanoid production.

Eicosanoids are short-lived signaling molecules the body makes from dietary fats. When derived from a healthy balance of omega-3, omega-6 and omega-9 fatty acids, they tend to create a healthier mix that is less inflammatory or may help resolve inflammation rather than promote chronic, low-grade inflammation. This balance supports healthier blood vessels and reduces strain on the heart, brain and joints.

Sacha inchi is often grown by small-scale farmers in tropical regions. Because it can help restore depleted soils instead of requiring new forest clearing, it is often called a “good neighbor” crop. When used in agroforestry or mixed plots, it helps rebuild soil, increase biodiversity and diversify farm income.

Many suppliers work with organic or fair-trade programs that offer premium prices and training. Look for certified fair trade or Fair For Life labels when buying sacha inchi seeds or products.

In addition to its favorable omega balance, sacha inchi is a complete plant protein, containing all nine essential amino acids. Complete proteins support muscle maintenance and repair, heart health and blood sugar control. Its fiber also aids digestion and can help regulate blood sugar and weight.

The vitamin E and other antioxidants in sacha inchi help protect cells from everyday wear and tear linked to heart disease and other chronic conditions.

I usually make our health shakes from scratch. I have shared full recipes in previous columns, but for a single serving, try: 1 1/2 cups milk, 2 tablespoons sacha inchi seed powder, 1 tablespoon raw sesame tahini, 1 tablespoon raw local honey, 1 teaspoon raw cacao powder, 1 teaspoon chlorella powder and a handful of ice cubes. Blend until smooth.

Sometimes it is quicker to reach for a shake mix like Ka’Chava, which includes sacha inchi. It is an all-in-one meal shake with plant proteins, superfood blends, fiber, probiotics and added vitamins and minerals.

It is available through online retailers such as Amazon and at kachava.com, where bundle deals, first-time buyer discounts and subscription savings are offered. The website also lists ingredients for each flavor, such as chocolate, coffee, chocolate mint, matcha, chai, coconut acai, vanilla and strawberry.

Beyond sacha inchi, Ka’Chava’s shake mix has more than 85 organically grown superfoods, nutrients and plant-based ingredients, including flaxseeds, maca root, brown rice protein, beetroot, chlorella, amaranth, spinach, kale, wheatgrass, ginger, barley grass, spirulina, MCT and chia seeds. It also includes functional mushrooms such as reishi, shiitake and cordyceps, along with “super berries” like acai, camu camu and maqui, plus other fruits and vegetables.

This shake mix is a convenient way to include sacha inchi and other nutrient-dense foods in your diet. It contains no dairy, gluten or soy and is free of artificial colors, flavors and sweeteners. Its built-in multivitamin blend helps fill nutrient gaps in a quick, drinkable form.

Be well and God bless you.