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by John Staughton (BASc, BFA)last updated - Medically reviewed by Vanessa Voltolina (MS, RD)
Acai berries can be high in antioxidants and are said to aid in weight loss, skincare, heart health, and digestion. They may also be known to boost the immune system and energy levels. Overall, these miraculous little berries can have a huge impact on your health!
What are Acai Berries?
Acai berries originate from the acai palm, which is widely found in the Amazon Basin. The acai palm and berries belong to the Euterpe genus. There are eight major species, primarily grown in swamps and floodplains. They represented a major staple food of the indigenous tribes, and the nutritional value made these berries vital to their overall health, sometimes making up more than 25 percent of their food volume intake.
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Acai berries are one of the newest and most popular organic solutions for a wide range of health concerns and is being actively used by alternative medical practitioners. The different varieties are often said to have different benefits, with the white acai berries not being nearly as potent or powerful as the dark red or purple varieties. The berry has a large seed in the middle which makes up approximately 80 percent of the fruit, but the remaining endocarp, pulp, and skin all contain beneficial nutrients. [1]
Nutritional Value
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 84.88 |
| Energy | 62 |
| Energy [kJ] | 260 |
| Protein [g] | 0.83 |
| Total lipid (fat) [g] | 0.83 |
| Ash [g] | 0.62 |
| Carbohydrate, by difference [g] | 12.83 |
| Fiber, total dietary [g] | 1.2 |
| Sugars, total including NLEA [g] | 11.1 |
| Sucrose [g] | 0.8 |
| Glucose (dextrose) [g] | 3.7 |
| Fructose [g] | 6.6 |
| Calcium, Ca [mg] | 19 |
| Iron, Fe [mg] | 0.16 |
| Magnesium, Mg [mg] | 11 |
| Phosphorus, P [mg] | 13 |
| Potassium, K [mg] | 130 |
| Sodium, Na [mg] | 13 |
| Zinc, Zn [mg] | 0.11 |
| Copper, Cu [mg] | 0.08 |
| Manganese, Mn [mg] | 1.66 |
| Vitamin C, total ascorbic acid [mg] | 42.1 |
| Thiamin [mg] | 0.03 |
| Riboflavin [mg] | 0.04 |
| Niacin [mg] | 9.06 |
| Pantothenic acid [mg] | 3.33 |
| Vitamin B-6 [mg] | 1.1 |
| Folate, total [µg] | 4 |
| Folate, food [µg] | 4 |
| Folate, DFE [µg] | 4 |
| Vitamin B-12 [µg] | 3.4 |
| Vitamin B-12, added [µg] | 3.4 |
| Vitamin A, RAE [µg] | 485 |
| Carotene, beta [µg] | 5784 |
| Carotene, alpha [µg] | 46 |
| Cryptoxanthin, beta [µg] | 23 |
| Vitamin A, IU [IU] | 9698 |
| Lycopene [µg] | 899 |
| Lutein + zeaxanthin [µg] | 783 |
| Vitamin E (alpha-tocopherol) [mg] | 11.11 |
| Vitamin E, added [mg] | 6.75 |
| Tocopherol, gamma [mg] | 0.1 |
| Vitamin K (phylloquinone) [µg] | 16.7 |
| Sources include : USDA [2] | |
Health Benefits of Acai Berries
The most researched health benefits of acai berries are explained below.
May Improve Cardiovascular Health
Acai berries may contain high levels of anthocyanins, which are a form of plant antioxidants, according to a study published in the Journal of Agriculture and Food Chemistry. Antioxidants seek out and eliminate many of the free radicals that are responsible for a wide variety of diseases and conditions, including heart diseases. Anthocyanins may also be related to regulating blood cholesterol by reducing LDL (bad) cholesterol. This reduction–along with a balanced diet and exercise–can help maintain a healthy heart according to the Journal of Atherosclerosis and Thrombosis.
May Regulate Blood Pressure
Acai berries may have plenty of plant sterols, which might act as vasodilators and relax blood vessels to reduce blood pressure, saysThe American Journal of Clinical Nutrition. This may prevent blood clots that can lead to healthy cardiovascular system and generally improvesthe circulation and oxygenation of the blood.
May Aid In Weight Loss
Anecdotal evidence indicates that the pulp of acai berry may help in weight loss. It might not only stimulate weight loss but also may help people maintain a healthy weight by reducing the negative impact of high-fat diets. In recent years, acai weight loss supplements and pills have become wildly popular; although the results may not be uniformly successful, there have been a number of positive testimonials regarding the same.
One study found that 30 days of using acai berries may result in a lower level of fasting insulin and glucose levels, as well as a reduction in total cholesterol levels. The high fiber content of acai berries may also help reduce appetite and stop hunger pains associated with overeating and weight gain.
Raw acai berries taste a bit like blackberries, but with a slight bitterness that is similar to dark chocolate. Photo Credit: Shutterstock
May Help With Skin Care
The journal Phytochemistry Letterssuggests that the antioxidant properties of acai berry powder may aid in skincare. Acai oil may be frequently used in cosmetic products. Due to its antioxidants, the oil can be used to relieve irritation and redness and moisturize the skin. Also, if acai berries are ingested, they may give the skin a healthy, attractive glow. In fact, in Brazil, the pulp of the acai berry may have been used for generations to treat or reduce the number of skin conditions and diseases.
May Aid in Digestion
Acai berry may contain natural fiber, which might aid in digestion and absorption of nutrients from food. It can bulk up the bowel movements, making the excretory processes regular, and reducing the chances of constipation and other uncomfortable digestive issues. Consuming fiber-rich acai berries may also give bulk to the stool and reduce the chances of diarrhea as well.
May Boost Immunity
Acai juice can be a wonderful source of vitamin C, which is a well-known immunity booster. Its antioxidant properties may help fight againstfree radicals and help maintain health.
May Be Rich In Antioxidants
A research report led by Alexander G. Schauss, Ph.D. and his team showed that acai berry may have high antioxidant potential, which may have helped scavenge free radicals. The antioxidants also may have showed potential for anti-inflammatory properties.
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May Boost Energy
The acai berry extract may be a well-known supplement used to boost energy. It might also aid in combating fatigue and mental exhaustion. This is seen in a 2015 study issued in theApplied Physiology, Nutrition, and Metabolism journal, which focused on the elite athletes.
May Have Aphrodisiac Powers
Although the direct impact of acai berries on sexual stamina and sex drive may not be completely known, they are thought to have the ability to increase the blood circulation throughout the body. Since a lack of blood flow is one of the primary causes of erectile dysfunction and lack of sexual stamina, acai berry juice may be commonly used as an alternative medicine for helping people with these conditions.
May Delay Premature Aging
Acai berries are thought to slow down the aging process due to theirhigh levels of antioxidants. Antioxidants remove the free radicals that cause the breakdown of skin, hair, teeth, and eye health, and are often associated with premature aging. Regular consumption of acai berry juice – and other antioxidant-rich foods – might help reduce the damaging effects of free radicals. Also, the application of acai oil to certain areas of the skin may help prevent wrinkle formation.
A study published in the Journal of Drugs in Dermatology discusses acai berries as potentially being highly beneficial against hyperpigmentation. Cellular oxidative damage and various types of inflammation can also be reduced with the frequent consumption of acai berries. While these little berries obviously have powerful health effects, the specific components of acai berries may not have been identified that give it such potency have yet to be determined.
May Boost Cognition
In terms of brain health and function, a rodent study published in the journal Nutritional Neuroscience showed a possible link between acai berry juice and increased mental functioning and sharpness of mind. The berries may also improve memory and protect the brain from the development of neural disorders.
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Acai berries may have anti-inflammatory properties, and therefore acai berry water extracts arethought to have promising effects on expediting wound healing.However, more research is needed to confirm these benefits.
The antioxidant properties of acai berries may be one of its most celebrated aspect; they may also benefit healthy cellular metabolism and functioning, according to some research. They are considered helpful in reducing the chances of unhealthy apoptosis (cell death) and increase the efficiency of the cell’s absorption of nutrients and the subsequent translation into useful energy.
There are many different ways to eat acai berries, discussed in detail below. Let’s take a look.
Acai berry cleanse may often be considered a part of a detoxification regimen that might help in cleansing and weight loss. Acai juice might be the most important factor here and it is thought to work better than the supplements available in the market.
While it is clear that consuming acai berry can be beneficial to overall health, there are inherent risks in consuming any food.
Other than these risks, acai berries can provide you with a wealth of health benefits to improve your body and mind!
