Sacha inchi nut, oil, powder info & effect - Omega 3, 6, 9 miracles
Introduction
Due to its origin, Peru, due to their origin, is often referred to as Inca Nuss in South America and parts of the Caribbean. The oil of Sacha Inchi Samens is the world's richest of polyunsaturated omega-3 fatty acids and also has Omega 6 and 9. This article is about the ingredients and its effect.
Table of contents
- What is Sacha Inchi
- Sacha Inchi Nuss ingredients
- Special features of the Sacha Inchi oil - Omega 3 6 9
- Application and effect of Sacha Inchi on health
- Sachai side effects
- Comparison of Sacha Inchi with peanuts
- Essential amino acids and BCAA
- How does Sacha Inchi taste?
- Conclusion
1. What is Sacha Inchi
The pretty star -shaped fruit contains between 4 and 6 seeds or nuts and forms fruits throughout at least 6 years.
Peru is considered the country with the largest Sacha Inchi culture, which is why the nut is also called Sacha peanut, mountain peanut, or Inka Nuss. It is traditionally roasted and eaten as a snack or processed in powder and used as an ingredient in the kitchen. The pressing of the Omega 3 6 and 9 rich Sacha Inchi oil is also very popular.
Sacha Inchi has so -called "anti -nutrients", these compounds can prevent the absorption of important nutrients. Due to these anti -nutrients, Sacha Inchi must be roasted or heavily heated.
In the traditional Permaculture Waldgarten (called Chakra), it is often planted due to the simplicity and deep roots. It protects against soil erosion and sows itself.
2. ingredients of the Sacha Inchi nut
The oil of the Sacha Inchi nut is a natural superfood, rich in proteins, fiber, minerals, vitamins (especially vitamins E, A and C) and other antioxidants such as flavonoids and polyphenols. Added to this is the particularly high proportion of long-chain polyunsaturated fatty acids (in English: polyunsaturated fatty acids = pufa) omega-3 and 6 as well as the simply unsaturated fatty acid omega 9.
Sacha Inchi nutrient per 100 g:
- Calories: 700
-
Fat: 50 g
- 47% -51% Omega 3
- 34% -37% Omega 6
- 9% -11% Omega 9
- Salt: 0 g
- Carbohydrates: 10 g
- Fiber: 10 g
- Sugar: 0 g
- Protein: 30 g
- Calcium: 200 mg
- Iron: 3.6 mg
3. Special features of the Sacha Inchi Oil - Omega 3 6 9
It is undisputed that the relationship between Omega fatty acids plays an important role in health. The long -chain, polyunsaturated fats are particularly healthy here.
The optimal ratio between Omega-3 and Omega-6 is 1: 1, as is almost in Sacha Inchi. In an average diet, however, this ratio shifts greatly in favor of Omega-6. In our modern diet we often use oils from sunflowers, soy or corn and consume dairy products and meat from animals, which in turn have been fed with these omega-6-rich foods. This dissection can lead to inflammation and chronic diseases.
However, as soon as the ratio is adapted and improved in favor of omega-3, Studies clear health benefits:
- A Relationship from 5:1 help by Rheumatoid arthritis and asthma.
- At 4:1 Will that risk at Cardiovascular diseases to die strong reduced.
- A Relationship from 2: 1 reduced the risk at Cancer, in particular Intestinal cancer to fall ill
3.1. Comparison Sacha Inchi with olive oil, hemp oil and fish oil
The more even the relationship between Omega-6 and Omega-3, the better it is for our health.
The omega fat is the Oilic acid omega 9, the Linolic acid omega 6 and the Omega 3 fatty acids a-linolenic acid, Eicosapentaenic acid (EPA) and Docosahexaenic acid (DHA). The most important thing is a-linolenic acid, since it cannot be synthesized as essential fatty acid from other foods.
In plant-based oils, it is strictly located only the fatty acids, from which the body then synthesized the omega-3 fatty acids to be used. EPA and DHA. In order for this process to be optimal in the body, it is important to absorb a uniform ratio of omega-6 (linoleic acid) and omega-3 (a-linolenic acid), because Omega-6 prevents the body from converting A-linolenic acid into EPA.
In contrast to vegetable oils, fish oil has already converted and directly available omega. Algae oil is the only non -animal oil that also have the already available DHA and EPA fatty acids.
Unfortunately is loud Studies The conversion of A-linolenic acid into DHA and EPA is very inefficient and is only about 8 % for DHA and approx. 4 % for EPA. In addition to the Omega-3 and 6 ratio, others also play Factors Like age, general fat consumption and existing diseases.
The Ratio omega-6 to omega-3 The individual oils are around the following conditions:
- Olive oil: 8:1
- Hemp oil: 3:1
- Fish oil: 22% -33% Omega-3
- Sacha-inchi oil: 1,5:1
Even if fish oil has directly available omega-3, Sacha Inchi offers the body with a proportion of a-linolenic acid up to 51% a higher proportion of fatty acid that are converted into omega-3 fatty acids EICOSAPENTAE (EPA) and Docosahexaenoic acid (DHA) can.
Compared to hemp oil and olive oil, the oil from the Inca Nuss also offers a better ratio, even if hemp oil is already an excellent alternative.
“Contains more protein than peanuts, eggs or lean curd, exceeds
Broccoli in fiber and contains more omega-3 than fish. Sacha Inchi is a unique superfood, with astonishing effect. ”
4. Application and effect of Sacha Inchi to health
Sacha Inchi's areas of application and the positive effect on health are versatile.
Cholesterol level
Studies have shown that taking the oil over several months leads to a significant improvement in blood pressure. The LDL values (bad) cholesterol dropped and HDL values (good) cholesterol rose.
It could also be found that the combination with a very high -fat meal Cholesterol led in the blood after eating and less inflammation values.
4.1. Darmes and digestion
The use of Sacha Inchi in nutrition, whether as a oil or nut, helps according to one study In doing so, useful bacteria in the digestive tract. Among other things, this can be because the nuts have a high ballast courtyard.
4.2. Weight loss
The high content of healthy fats slows down the emptying of the stomach, whereby the many fiber ensures quick saturation and the high protein content regulates the appetite.
4.3. Blood pressure regulation
The high omega-3 values are extremely advantageous for a balanced blood pressure level. It was found that after ingestion over 16 weeks, both the upper (systolic pressure) and lower (diastolic pressure) dropped measured values by up to 12%.
This supports heart health and protects against heart attacks and strokes.
4.4. Skin health
Research shows that our skin effectively absorbs essential fats such as Omega and get it into the bloodstream.
- Improves skin elasticity
- Supplies the skin with nutrients
- Supports the ability to regenerate
- Helps to maintain cell membrane integrity
In one Study with acne affected Astonishing results achieved. Oil and erythromycin was treated with Sacha Inchi inchi over 4 weeks and the file has decreased by up to 61 % in its severity.
4.5. Inchi anti -inflammatory properties
Inflammation In our body, in connection with diseases such as B. stroke, chronic breathing diseases, cancer, obesity, diabetes and heart problems.
Sacha Inchi has anti -inflammatory effects. The high proportion of polyunsaturated fats improves the state of inflammation in the body and can protect efficiently.
4.6. Central nervous system and development of the brain
Omega-3 fatty acids play a decision in the development of the brain. Sufficient care is correspondingly important, especially in childhood. The probability of ADHD can also be reduced and even treated with sufficient recording.
In adults it was found that omega-3 fatty acids protect against dementia, Alzheimer's and depression and so
4.7. Anti-tumor and anti-cancer
The Anti-tumor properties Sacha Inchi seems to be traced back to the high proportion of A-linolenic acid. The Study results show that A-linolenic acid prevents the outbreak of tumors after the animals were exposed to cancer in experiments.
5. Side effects of Sacha Inchi
Unless the Sacha Inchi Nuss is eaten raw, no side effects are known except for nausea. The raw consumption should be avoided, since the existing anti -nutrients can prevent the absorption of other important nutrients.
With a raw, i.e. virgin or extra virgin oil, there are no anti -nutrients, which is why a raw oil must be preferred to a treated.
6. Comparison of Sacha Inchi with peanuts
Even if it is often called the Inca peanut, it has nothing to do with the peanut known to us. Your taste may remind little of a peanut, but nothing more.
The composition of both nuts differs greatly. So the peanut z. B. no omega-3 fatty acids, fewer protein and fiber, but more sugar and significantly more carbohydrates.
6.1. Is Sacha Inchi sure, despite the peanut allergy?
The Inca peanut can be eaten without hesitation in an allergy to peanut. The storage proteins present in the peanuts do not appear in Sacha Inchi. It is important to note that the products are not processed in the same factory.
This property makes the Inca Nuss z. B. to a good protein source for allergy sufferers.
7. Essential amino acids and BCAA
In addition to the oil already mentioned, the nut itself or a powder made from it is a grandiose food that should not be missing in the athlete kitchen.
After the oil is produced, a powder remains, which contains approx. 60 % protein content after drying. This protein is one of the few vegetable proteins, which is referred to as a "complete protein". Just like Guayusa It contains all 9 essential amino acids.
Often only 8 are mentioned as essential amino acids. The 9th is Histidine. Histidine is particularly important for infants and toddlers.
The 9 essential amino acids (EAA’s) are:
- Histidin - is mainly in growth and tissue repair.
- Isoleucin - regulates the blood sugar balance and promotes muscle building.
- Leucin - It supports healing processes and protein synthesis in the muscles and liver.
- Lysin - helps with the formation of enzymes, hormones and antibodies. Supports the growth of bones, cell division and wound healing.
- Valin- important for the function of nerve and muscle tissue.
- Methionine - inhibits bacterial growth and counteracts infections.
- Phenylalanine - increases attention, reduces and prevents depression and relieves pain.
- Threonin - keeps the connective tissue and muscles elastic.
- Tryptophan - is the preliminary stage of serotonin (regulates the mood and appetite) and melatonin (regulates the sensation of pain and the sleep rhythm).
BCAAs are part of these essential amino acids (leucine, valine, and isolucin), they are called "Branched-Chain Amino Acids" in English, which means so much like branched chain amino acids.
These three essential amino acids are particularly important for athletes, since they prevent energy generation from the existing muscle mass and thus prevent muscle breakdown. They promote muscle building after training, the fat loss and accelerate the regeneration time of the muscles.
8. How does Sacha Inchi taste?
Depending on what kind of Sacha Inchi consumes and how the nut was processed, the superfood tastes slightly different.
8.1. The nut as snack
The roasted nut can best be described as a combination of peanut and almond, both in consistency and taste. It has a nutty, easy -to -identify taste that is unique and, despite the similarity to peanut and almond, differs significantly.
Together with salt, spices like chilli or Panela sugar Sacha Inchi makes himself excellent.
8.2. Sacha Inchi as oil
The oil is very light and gentle in taste and harmonizes perfectly with salad. It tastes nutty, similar to the seed/nut itself, with a light vegetable note.
8.3. powder
The Sacha Inchi powder, which remains behind after pressing the nut, is extremely rich in complete proteins. The nutty taste is also in the foreground, as with the nut, but without the oily aftertaste.
The light taste of the powder does not drown out and is suitable for shakes, smoothies and pastries.
9. Conclusion
Sacha Inchi is a fascinating nut that convinces in effect and taste due to its nutrient composition. The composition of omega-3 and omega-6 fatty acids is almost 1: 1. The oil obtained from the nut is the only one (before hemp oil) with this balanced ratio. The sufficient intake of omega-3 is decisive for a healthy diet and the absence of diseases, we heart attacks, strokes, obesity, cancer, blemishes and infections.
In addition, all 9 essential amino acids are included, which also cannot be produced by the body. They are important for both children and adults.
Another plus is the high tolerance of Sacha Inchi and even with allergy sufferers. Unlike conventional peanut, the Inca Nuss can be carefree due to the lack of storage proteins.
