Sacha Inchi, native to South America, is most notable for its high concentration of Omega-3 fatty acids. This type of fat is exceptionally beneficial for cardiovascular health and is a nutrient that many Malaysians lack. While Omega-3s are abundant in fish and seafood, they are rare in plant-based oils, found only in a few sources like flaxseed. This makes Sacha Inchi oil a unique plant-based alternative.
Research indicates that consuming 10 to 15 ml of Sacha Inchi oil daily—roughly 2 to 3 teaspoons—can help reduce the risk of cardiovascular disease. While this sounds promising, practical application poses several challenges.
Cost-Effectiveness: Most Sacha Inchi oil on the market is sold in capsules or sachets. Each capsule typically contains about 1 ml of oil, meaning you would need to take 10 to 15 capsules a day to reach the recommended dosage. This is hardly cost-effective, especially when consuming just 200g of Ikan Kembung (Indian Mackerel) provides a similar amount of Omega-3.
Medical Priority: If you suffer from hypertension or high cholesterol, your priority should be seeking medical advice, taking prescribed medication, and working with a dietitian to create a comprehensive meal plan. For instance, the DASH diet is a scientifically proven method for managing these conditions. These dietary frameworks emphasize overall structure and balance rather than the "miracle" properties of a single food item.
If you choose to incorporate Sacha Inchi oil into your diet, I recommend staying within the aforementioned dosage and drizzling the oil over food to enhance absorption. I do not encourage drinking the oil directly, as this may hinder nutrient absorption and potentially cause gastrointestinal discomfort.
Every oil has its unique characteristics. Some are suitable for cooking, some for cold dressings, and others for deep-frying. Generally speaking, as long as it isn’t trans fat, consuming various fats in moderation is perfectly healthy.
I advise against "deifying" any single type of oil. Many businesses exaggerate the benefits of specific oils simply to profit from consumers. When choosing fats, focus on overall dietary balance rather than relying on one specific product.
A diverse diet provides richer nutrition and makes eating more enjoyable. It is better to integrate multiple fat sources—such as olive oil, flaxseed oil, and nut oils—to meet your body’s nutritional needs comprehensively.
In summary, while Sacha Inchi oil is a good option, balance and diversity remain the cornerstones of a healthy diet. Seek professional nutritional advice tailored to your health status to make informed choices on your journey toward wellness.
(Source: Sinchew Nutrition Column | Author: Edward Lau)
Personalized nutrition therapy for chronic conditions. Learn healthy eating with Malaysian flavors through Diet Clinic & Ingrelicious programs.
Posted by INGRELICIOUS NUTRITION CONSULTANCY on 21 Jan 26
Malaysia