What Is Acai - Acai Benefits and How to Make It (2024)

If superfoods were like sports teams, the açaí (pronounced AH-sigh-YEE) berry would—without question—be the all-star quarterback of fruits. It's delicious, abnormally attractive, and hugely popular. You've probably seen the dark purple fruit all over your Instagram feed as a base for picture-perfect breakfast bowls covered in trendy toppings like chia seeds, matcha powder, and goji berries. But what is açaí, exactly, and what are the benefits it has to offer beyond those good looks?

What Is Açaí?

Açaí is a 1-inch round berry that comes from the açaí palm tree, which is native to rainforests of Central and South America. The berries have a deep purple skin, yellow flesh, and a large-sized seed inside. They're fairly similar to grapes in their size and structure—the seed takes up about 80 percent of the fruit itself. Açaí berries have a slightly sweet and earthy flavor that's often compared to blueberries paired with very dark chocolate.

Açaí Health Benefits

The health halo is real, to an extent. Açaí berries are a nutrient-dense food with very little sugar and plenty of promising benefits, but don't go mistaking them for some form of magical cure-all (or "purple gold," as they've been deemed by many). Here, Bonnie Taub-Dix, RDN, author ofRead It Before You Eat It: Taking You from Label to Table, explains their actual health perks.

Polyphenols & Antioxidants

Polyphenols are natural compounds in plants that have antioxidant properties protecting our cells from damage, and açaí berries are full of them, Taub-Dix says. "These compounds play a role in promoting heart and brain health, reducing inflammation, and helping us combat issues of aging." One of the antioxidants in açaí is anthocyanin, the same polyphenol that gives the berry its deep purple color. Evidence suggests that anthocyanin may help reduce blood pressure and improve brain function.

Fiber

Blueberries or strawberries typically provide about two to three grams of heart-healthy fiber per serving, so at three to five grams, açaí really stands out, says Taub-Dix. "That’s good news because the Dietary Guidelines for Americans suggest that adult women should aim for about 25 grams of fiber per day, and the majority of us aren't getting enough." And while it's important to eat a variety of foods daily (so not recommended that you eat açaì every meal of the day), the berry can be a useful and tasty way to get a head start on meeting your fiber requirement.

Low in Sugar

If you're looking for a lower-sugar dessert swap, açaí is a smart choice. It contains anywhere from zero to two grams of sugar per serving, less than most other fruit (let alone a scoop of ice cream, cake, or cookie). Even if you prefer açaí lightly sweetened with honey or maple syrup, it's still a relatively low-sugar option.

Healthy Fats

"Like an avocado, açaí berries are unique in that they are fruits that contain fat," says Taub-Dix. "Açaí puree contains around 5 grams of fat per serving, mostly healthy unsaturated fats, including omega-6 and omega-9 fatty acids whichmay help control cholesterol levels and support heart health." She also notes that foods that contain fat can help us feel fuller longer, especially important in that long stretch between breakfast and lunch.

Magnesium

Each 100-gram serving of açaí contains 18 milligrams of magnesium. "It's an essential nutrient that is relied upon for muscle and nerve function, regulating blood glucose, building strong bones and supporting a healthy immune system," says Taub-Dix. While 18 milligrams is just a small percentage of a person's overall daily requirement, she continues, "the beauty of eating a varied diet is that together, foods provide a powerhouse of nutrients."

Calcium

While not a significant source, açaí does contain some calcium, a nutrient that helps keep your bones, muscles, and heart strong. It can be a challenging mineral to get enough of, so every little bit counts! To up the calcium amount in an açaí smoothie, use dairy or a fortified non-dairy milk instead of water.

Where to Find Açaí

A lesser-known fact about açaí is that the berries have an extremely short shelf life and aren't typically sold in fresh form outside of the place that they were grown. When exported, they're usually processed into a pulp and sold as a frozen fruit puree, pressed juice, or dried powder. They're also used to flavor food products, like yogurt or sorbet. If you'd rather taste açaí ready-made (or for those who like to bring breakfast on the go), we love Siggi's Mixed Berry & Acai yogurt.

How to Make an Açaí Puree Bowl

The frozen puree is by far the most popular açaí berry product—it's easy to prepare, readily available, and seriously delicious. Here's how to make your own açaí bowl,

• Break out the blender. Blend a pack of pureed açaí from the biggest producer, Sambazon, with a bit of water, coconut water, dairy, or non-dairy milk until creamy. Consider opting for the unsweetened variety of puree and sweeten the smoothie to taste.
• Add some goodies. Pour the smoothie into a bowl and shower it with fresh fruit, nuts or nut butter, chocolate, coconut flakes, and granola. It's the healthy breakfast or dessert of your dreams.

How to Store Açaí

Keep açaí puree packs in the freezer; they'll stay good for up to a year. Dried powder can be stored in an airtight container in your pantry for up to six months. Or, for improved freshness, keep it in the fridge for up to a year. (For all store-bought products, use these recommendations and the best buy date on the package as guides. If it's beyond the date specified, but the product still smells, looks, and tastes fine, then you can continue to use it at your own discretion. Most expiration dates refer to quality, not safety.) If you do manage to score fresh berries, either freeze them or keep them in an airtight container in the refrigerator with a piece of plastic wrap on the surface. Plan to eat them as quickly as possible, within a day or two.