Acai (pronounced “ah-sigh”-EE) berries, which are similar to grapes, are native to South American rainforests. They are harvested from the acai palm tree.
They are approximately 1 to 2 cm (cm) wide and have a deep purple hue. About 80 percent of the fruit is made up from seeds. Acai berries have a mild metallic aftertaste.
Acai berries are often called a superfood. They have many benefits, including improved skin appearance and weight loss. However, not all claims can be supported with evidence.
This article is part of a series on health benefits of popular foods. This article examines the nutritional content of acaiberries, their possible health benefits, how you can get more acaiberries into your diet, as well as the potential health risks associated with consuming acaiberries.
Click here to learn more about other foods.
Acai berries, like many fruits and vegetables, offer numerous health benefits.
Cognitive function
Although there is no cure for age-related brain diseases like Parkinson’s disease or Alzheimer’s, research suggests that diets high in antioxidants and antiinflammatory polyphenolic compounds could lower the likelihood of developing these conditions.
Particularly, anthocyanin, a natural antioxidant found in acai berries may reduce oxidative stress and inflammation. This can promote brain health.
Anthocyanins have also been shown to improve and enhance memory. They inhibit neuroinflammation and activate synaptic signaling.
Heart health
Consuming anthocyanin has been linked strongly to oxidative stress protection.
A study found that women of middle age and young can have a 32 percent lower risk of developing heart disease from regular intake of anthocyanins.
Acai’s fiber and heart-healthy oils support heart health. Heart-healthy fats raise HDL (“good”) cholesterol while decreasing LDL (“bad”) cholesterol.
Numerous longitudinal studies have shown that fiber intake is associated with lower risk of cardiovascular disease and all-cause death. LDL cholesterol is also reduced by fiber intake.
High-risk individuals are more likely to consume fiber than those who have lower rates of cardiovascular disease.
According to the National Center for Complementary and Integrative Health (NCCIH), consuming acaiberries may lower cholesterol and blood sugar in overweight people.
Anticancerous properties
Although the mechanism of action is not known, it has been shown that anthocyanins can be anticarcinogenic. Anthocyanins have been shown to be anticarcinogenic in laboratory experiments using various cancer cells.
* acts as an antioxidant
* activate detoxifying enzymes
* Prevent cancer cell proliferation
* induce cancer cell death
* Have anti-inflammatory properties
* Prevent some of the formation of cancers
* Prevent cancer cell invasion
These functions were observed in multiple animal studies and culture studies.
In a small study, 25 patients with colorectal carcinoma found that anthocyanins were effective in improving their health.
These results will need to be confirmed by larger studies.
Performance in athletes
A 2015 study found that seven sprinters did not perform better after drinking acai berry juice over 6 weeks.
It was found to be linked to an increase plasma antioxidant activity and improved serum lipid profiles. Additionally, it appears to aid in exercise-induced muscle injuries.
Pinterest Share The United States Department of Agriculture (USDA) states that one teaspoon of acai powder (3 grams) contains:
Acai berries contain high amounts of fatty acids, including oleic, palmitic and linoleic acids.
Acai berries have very little total protein. However, they contain 19 amino acids and several sterols including beta-sitosterol, campesterol, and stigmasterol. Acai berries contain mainly proanthocyanidins and anthocyanins as phytochemicals.
Acai berries have more antioxidants than any other berries. Acai berries are also high in fiber, and healthy fats. Phenolic compounds are responsible for the antioxidant properties of acai berries.
The body’s antioxidants are thought to protect against many diseases because they can counter oxidative stressors such as pollution.
Share this on Pinterest
Here are some quick tips
* Buy juices and smoothies containing acai as an active ingredient.
To make acai bowls, use frozen acai purée.
* Add acai powder in oats, cereals, or homemade granola bars.
These delicious and healthy recipes were created by registered dietitians.
Acai supplements may not have the advertised ingredients or concentration strength. The best source of nutrients is always food.
NCCIH stresses that there is not enough reliable evidence to support the safety and effectiveness acai products. Before making any major changes in your diet or taking any supplements, it is best to consult a doctor.
The key to good health and disease prevention is the whole diet. A varied diet is better than focusing on one food as the key to good overall health.
Acai pulp has been used as an oral contrast in gastrointestinal MRIs. The results of MRI scans may be affected by high doses of acai. It is important to inform your doctor if you have eaten acai berries before you go for an MRI.
Some supplement companies claim that acaiberry supplements can help with weight loss. The NCCIH says:
> “No peer-reviewed studies have supported claims that acai supplement alone can promote rapid weight loss. Researchers who examined the safety profile for acai-fortified drinks in animals found that the juice did not cause weight loss in rats compared to controls.
The health benefits of Acai berries are still not well understood. Acai berries’ health claims are still relatively new. More research is required to confirm these claims. There are risks associated with acai, as with all new and fad foods.
