Last updated on May 5th, 2023 at 11:40 am
Berries are a rich source of vitamins, minerals, and antioxidants among many other nutrients and Acai berries are no different, they are known for their energetic, healthy, and nutritious properties, with a chocolaty and slightly metallic taste. Acai berries can promote good health by boosting energy, as an antioxidant, and supporting heart health.
In this Bliss report, we are going to comprehensively discuss Acai berries and why it has become such a hit in some parts of the world as a superfood.
What is Acai Berry:
The word “berry” comes from the Old English “berie,” which means grape and
Acai berries, which are similar to grapes, usually grow on acai palm or Euterpe oleracea trees in the rainforests of South America, where it was used as a part of staple food by the indigenous tribes.
These berries come in a range of colors and are known by several names, including Acai fruit, Amazon Acai, Amazon Acai Berry, Chou Palmiste, and Acai extract. The fruit of the Acai berry is only 1 to 2 cm in diameter, with only about 15% of it being edible. Despite this, Acai berries are considered a superfruit because of their several health benefits and have become increasingly popular in the United States and around the world. Health benefits of Acai berries include improved skin, heart, and brain health, it is claimed to have an energy-boosting effect that also helps in weight reduction. Acai berries are an excellent source of calcium, potassium, magnesium, and manganese, and their antioxidant and anti-inflammatory properties promote good health.
There are 28 known species of acai berry trees; however, only two varieties are available today – E. Oleracea and E. Precatoria which are used to commercially harvest the berries. Acai berries have a low shelf life and are usually available as a thick, viscous juice obtained from its pulp or in the form of freeze-dried powder. These berries and their extracts are primarily produced in Brazil with a total revenue of $9 billion per year.
Acai Berry Nutrients:
According to the data of the United States Department of Agriculture (USDA), one 3-gram teaspoon of acai berry powder contains:
- 20 calories
- 0 g protein
- 1.5 g total fat
- 1 g carbohydrate
- 1 g fiber
- 6 milligrams (mg) of calcium
Acai berries are rich in fatty acids, especially oleic, palmitic, and linoleic acids.
Although acai berries contain very little amount of protein, it contains 19 amino acids, as well as several sterols, including campesterol, stigmasterol, and beta-sitosterol. The phytochemicals in acai berries include mainly anthocyanins and proanthocyanidins. A 100g of lyophilized acai berry powder contains around 14g of fiber.
Acai Berries Benefits:
Acai berry or its extract has several nutritional benefits. It is considered a top-quality superfood due to its antioxidant properties and multiple health benefits, which are:
A powerful antioxidant:
In the process of digestion, our body produces free radicals that can increase the risk of many acute and chronic diseases such as gastrointestinal issues, cancer, and cardiovascular problems.
Acai berries contain antioxidants like procyanidins and flavonoids, which act as free radical scavengers and help to neutralize and decrease the production of these toxins. Flavonoids, such as orientin, homoorientin, vitexin, luteolin, and quercetin, are neuroprotective and are found in the Acai berry pulp.
Additionally, the antioxidants in acai berries can control blood cholesterol levels, reduce the risk of stroke, and prevent heart attacks, making them cardioprotective. Overall, the antioxidant properties of acai berries may offer potential health benefits that can be a good addition to your diet.
Good for heart health:
Acai berries are not only a good source of antioxidants which are known to have cardioprotective effects, but also it is a good source of fiber. In some studies fiber from Acai berries has been shown to help in lowering blood cholesterol this effect of acai berries in combination with its antioxidant properties might help improve blood pressure and strengthen blood vessels resulting in improved heart function.
Another bioactive compound found in acai berries is anthocyanins which increase blood flow and protect the heart from oxidative stress-induced cell damage. In a study it was found that a daily dose of anthocyanins (which are antioxidants) for one month, may help in better blood circulation, purifying the blood, maintaining oxygenation, eliminating free radicals, and improving heart function.
Additionally, potassium and plant sterols such as beta-sitosterol, campesterol, and stigmasterol found in Acai berries further promote good heart health and prevent arrhythmia and decrease bad cholesterol levels.
Good for skin aspects:
Acai berries contain vitamins A and C, both of which are known for their skin-beneficial effects. Vitamin A present in Acai berries promote even skin tone and improves skin texture while Vitamin C increases the production of collagen in the body and improves skin health.
It also contains omega 3,6, and 9, and a daily consumption of acai berries or their extract may reduce inflammation and skin dryness.
Increases immunity:
Acai berries are a rich source of several vitamins which may help maintain a robust immunity. The vitamins which are found in these berries are:
- Vitamin A: Helps maintain skin integrity and strengthens mucosal cells, which may reduce the chances of infections.
- Vitamin C: Plays a vital role in the immune system by stimulating the production and function of white blood cells, which help fight infections.
- Vitamin E: A powerful antioxidant that helps protect immune cells from damage caused by oxidative stress, and aids in the production of T-cells.
- Vitamin B1 (Thiamine): Helps maintain healthy mucous membranes, which act as a barrier against infectious agents.
- Vitamin B2 (Riboflavin): Plays a role in the production of antibodies, which are proteins that help fight infections.
- Vitamin B3 (Niacin): Helps support the function of the immune system by promoting the production of various immune cells.
Energy booster:
Acai extracts can be used along with other foods or taken on their own to make smoothies to be used as an energy booster. It contains omega acids such as omega-3, omega-6, and omega-9 which can improve metabolism and make you feel energetic all day long and might help fight against fatigue and exhaustion. Omega 9 is good for the skin. The iron content and B vitamins present in acai berries play a key role in boosting body energy.
Acai Berry for Weight loss management:
Pulp of acai berry is beneficial for weight management. We can take acai juice to reduce and maintain our body weight. Acai berries are rich in fiber can result in reducing appetite and may help reduce the weight gained due to overeating.
Cancer prevention:
Acai berry is a natural source of vitamin C, flavonoids, and fiber that may help reduce the chances of cancer. Some acids like ellagic acids that are present in acai extract may prevent or reduce the spread of cancer by reducing the growth of cancer cells. The phenolic extract of acai berries has been shown to have anti-inflammatory and cytotoxic effects against cancerous cells in the colon.
Improves fertility:
There is some research that suggests that Acai berries may improve the chances of a successful pregnancy and decrease the chances of infections in females.
Helps digestion:
Acai berries are a rich source of dietary fiber and can be used to improve digestion and prevent gastrointestinal issues. A fiber-rich diet has been found to reduce the risk of chronic constipation.
How can we take Acai Berry:
Breakfast:
If you are fond of pancakes and waffles you can use or add the pulp of acai fruit on the top of your cake or waffle and enjoy the delicious taste of your favorite breakfast.
Cooking:
Acai Juice can be used as a substitute for wine while cooking. Additionally, it can be used to make porridges that can be combined with rice and meats.
Traditionally, the natives in Brazil used it to flavor their game meats to increase the taste and reduce the gamey smell from the cooked meat.
Drinks:
We can use acai powder and acai juice in our morning routine and take a smoothie to achieve good health.
Snacks:
In the summer you can freeze acai juice into popsicles to keep yourself refreshed on a hot day.
Acai Berry Powder:
As a supplement, you can take 1200 mg of berry powder daily just before your meal to improve your digestion and overall health.
Acai Berry Smoothie Recipe:
If you want to make a smoothie you will need:
- ½ cup acai berry pulp
- 2 cups orange juice
- 11 bananas in sliced form
- Sugar according to the need
How to make Smoothie:
In a blender add banana slices, acai pulp, orange juice, and sugar as per use.
Blend the contents until you obtain a smooth shake.
Serve the chilled smoothie and enjoy.
Precautions
Acai berries and their extracts can generally, be consumed safely. However, as the berries are typically sourced from the rainforests of the Brazilian Amazon the quality of the juice or extract may be affected by various factors such as the quality of fruit, transportation, and even temperature. These factors make it important to note that acai juice or extract may sometimes contain parasites, which can lead to the development of American trypanosomiasis or Chagas disease.
Side Effects of Acai Berry
Acai berries as a fruit can be consumed without having to worry about any bad effects however if you eat it as a part of your food and in large quantities as a supplement, you might experience some side effects, such as:
- Allergic reactions
- Digestive issues
- Interference with drug absorption
- Blood thinning
- Interaction with chemotherapy drugs
- Headaches
- Insomnia
- Increased risk of hemorrhage (in people with bleeding disorders)
Takeaway:
The essential minerals and nutrients found in acai berries have made them a popular superfruit. These nutrients have several health benefits and have anti-oxidant and anti-aging properties. Acai berries are also rich in fatty acids and contain omega acids and several plant sterols all of which have health benefits.
Acai berries are known to contain antioxidants like procyanidins and flavonoids that help neutralize toxins in the body and act as free radical scavengers. Due to their fiber content, antioxidant properties, anthocyanins, potassium, and plant sterols such as beta-sitosterol, campesterol, and stigmasterol, they are good for heart health.
It is available in the form of thick, viscous juice obtained from its pulp or in the form of freeze-dried powder called Acai extract. They are primarily produced in Brazil, and commercially harvested from Euterpe oleracea and have become a multi-billion dollar industry.
However, the health benefits of Acai berries should not be considered a cure-all and should be consumed as part of a balanced diet and a healthy lifestyle.
