Health benefits of Acai Berries Backed by Science

health benefits of acai berries

The acai berries are grown in Brazil and other parts of the amazon rain forest. For its nutrient density and extensive health benefits, they consider acai as a superfood. Many foods contain antioxidants, although acai is among the highest antioxidant food. Some foods provide better bioavailability of nutrients than others. Therefore, the antioxidant in acai berries can be absorbed in high quantities. Here are the health benefits of acai berries (1, 2, 3).

1. Acai Berries are Nutritious

Acai berries are unique for their nutritional profile. The following nutritional analysis is available in 100 grams of acai frozen pulp (4):

  • Calories: 70
  • Fat: 5 grams
  • Saturated fat: 1.5 grams
  • Sugar: 2 grams
  • Carbs: 4 grams
  • Fiber 2 grams
  • Vitamin A: 15% of the RDI
  • Calcium: 2% of the RDI

The Acai berries also contain trace minerals such as chromium, zinc, iron, copper, manganese,  magnesium and potassium. However, some of the greatest health benefits of acai come out of plant compounds. The most remarkable is anthocyanins that give a deep purple color to acai berries and act as antioxidants in the body (5).

Acai berries comprise fat, minerals, and plant-based compounds, including anthocyanins.

2. Acai Berries May Help You Lose Weight

acai the healthiest food in the world. It’s a superfood that helps you lose weight and increase your lifespan. A study in overweight females found that 200 grams of acai pulp increased the sensitivity of insulins and reduced skinfold and total body fat (6).

Acai Berries may help you lose weight and increase lifespan in women.

3. Acai Berries are High in Antioxidants

Antioxidants are essential because they neutralize free radical harmful effects across the body. If free radicals are not antioxidant-neutralized, they can damage cells and cause many diseases, such as diabetes, cancer, and cardiac diseases. The antioxidants in Acai berries is 3 times higher than blueberries and cranberries (7, 8).

The content of antioxidants in food is defined by ORAC (oxygen radical absorbance capacity). On these terms, the 100 grams acai frozen pulp ORAC score is 15,405 blueberries have an ORAC of 4,669 (9, 10, 11).

In one study researchers gave 12 fasting volunteer acai pulp, acai juice, applesauce or a drink without antioxidants. Both the acai pulp and the applesauce have increased their antioxidant levels in their intestines. In addition, the antioxidant in acai berries is well-absorbed in the intestine. It also shows that acai pulp is better than acai juice (12, 13).

Acai is rich in antioxidants.

4. May Boost Brain Function

There are many plant compounds in acai that can prevent your brain from damage as you get older. Several studies showed this protective effect on mice. Acai antioxidants counteract harmful inflammation and oxidation effects in the brain cells that can affect memory. In addition, Acai even enhanced memory in older rats (14, 15, 16, 17, 18, 19, 20).

A process called autophagy is a way for the brain to be healthy by cleaning cells, which are toxic or no longer working. It helps in the formation of new nerves, improving communication among brain cells. However, acai extract helped in lab studies to stimulate this response in the brain cells (21).

Acai can counteract and stimulate its response to the damaging effects of inflammation and oxidation in the brain.

5. Acai Berries Can Help digestion.

Acai berry juice has a powerful detoxification effect on the human body to purify the digestive system and to remove the build-up of dangerous toxins. It contains natural fiber that helps digestion. People have used acai berries after enormous meals to help digestion. The seeds of the berries are fiber-intensive and have an exceptional absorption and digestion capacity for dietary fat (22).

The acai fiber can help digestion. In addition, fiber can help avoid or ease constipation.

6. May Have an Anti-Cancer Effect

While no food is a magic protector against cancer, but many foods may prevent the propagation of cancer cells. The anti-cancer effect has been shown in acai in both test-tubes and animal studies. It has decreased the occurrence of colon and bladder cancer in mice. Another study in mice found no effects on stomach cancer. However, scientists have shown that acai can play a role in cancer treatment but further human research is needed (23, 24, 25, 26, 27, 28, 29, 30).

Acai has shown potential as an anti-cancer agent in animal and test tube studies. We need more studies to determine its impact on humans.

7. Acai Berries May Improve Skin Health

The native people of Brazil have used acai berries for many years to promote skin health. They showed the berry pulp to help the skin’s health. In many forms, acai may help reverse aging. The berries are one of the highest sources of antioxidants. Therefore, acai is one of the best hyperpigmentation therapy (32, 33).

Acai berries are rich in vitamins. In addition, it will heal damaged cells of your skin, and restore moisture.

8. Acai berries May fight aging

Cellular health is a general concept but plays a significant role in overall health. Free radicals throughout the body lead to poor cell health. In acai berries, there are enormous quantities of antioxidants to counteract the effects of free radicals (34, 35, 36).

The plant compounds in acai can slow or reverse aging processes linked with oxidative damage.

9. May Improve Cholesterol Levels

In animal studies, acai could contribute to the improvement of cholesterol by reducing LDL cholesterol. However, it may have a similar effect on a human. A study conducted in 10 overweight adults eating acai smoothies for one month twice daily. The LDL cholesterol was lower after the trial (37, 38, 39, 40).

This study had some downsides. Because It did not have a control group and was funded by commercial acai suppliers. Further research is required, however, as studies combined this plant compound with improvements in HDL and LDL cholesterol, anthocyanins in acai may be responsible for their positive effect on cholesterol levels. In addition, acai also contains sterols that prevent the body from absorbing cholesterol (41,42).

Many animal studies and at least one human study have shown that acai could contribute to lower blood cholesterol.

10. May Improve Lung Health

The berries are top sources rich in antioxidants. According to the American Cancer Society notes, acai berries protect the lungs. Acai berries seed extract has properties that may prevent lung irritation associated with breathing distress and smoke inhalation swelling (43).

Acai is high in antioxidants just like vitamin C. In addition, acai berries can decrease wheezing, combat inflammation, and even reduce your risk of lung cancer.

Acai Berries Side Effects

1. We do not know whether acai berries are safe during pregnancy or breastfeeding. Acai may not apply to patients who have cancer. The vigorous antioxidant activity of acai compounds may interfere with chemotherapy medications. Therefore, patients of cancer should prevent it. In addition, high doses of antioxidants have a negative effect on human health.

2. Acai may also cause IBS symptoms in some people. The acai berries, or acai products you consume, should be limited. Therefore, many acai drinks contain a lot of added sugar.

3. The results of MRI scans may be affected by eating too much acai berries. Therefore, it is important to tell your doctor before taking MRI if you eat acai berries on a regular base.

4. Too many acai fruits may increase blood pressure and nose bleeding.

Recommended Dosage

Standard servings are 100 to 200 grams. As acai is a natural food product, however, no dosage is recommended.

How to Eat Acai Berries

Since fresh acai berries have a short shelf life, they’re exported and available in three main forms:

  • Purées
  • Powder
  • Juice

The juice is full of antioxidants but is also high in sugar and no fiber. Although the juice may have fewer antioxidants when filtered. The powder provides the most concentrated nutrient quantity to produce fiber, fat, and compounds of the plant.

Purée is perhaps the best way to enjoy the taste of acai berries. To prepare an acai bowl, add water or milk to the unsweetened frozen purée to form a smoothy topping base for it.

Sliced fruit or berries, toast flakes, blackberries, cocoa nibs, or chia seeds may be a part of toppings. A bowl can be made with Acai powder. Combine it into your favorite smoothie recipe.

The Bottom Line

The acai fruit has many potential health benefits because of its high anti-oxidative content. They are loaded with strong, antioxidant plant compounds and could benefit your brain, heart and overall health. In addition, acai also provides fat and fiber that are healthy, making them healthy food.  Enjoy acai as a smoothie, but be careful of added sugars often found in the juices or frozen purées.

Frequently Asked Question

Is it harmful to eat too much Acai berries?

Too many acai berries can increase blood pressure and the risk of nose bleeding.

What’s the best way to eat acai?

The best way is to eat the whole fruit. Extracts and juices are good but contain tons of sugar.

How many carbs are in acai?

The acai berry has about 247 calories per 100 grams serving. A 50-gram portion of acai pulp and peel provides 265 calories, 26 grams of carbohydrates, 4 grams of protein and 16 grams of fat

Is Acai Berries good for your skin?

One of the major advantages of skin and hair in acai berries is the antioxidants that can act like anti-aging compounds.

Is it good for hair growth?

We need a healthy scalp to avoid the hair fall. We also need enough fatty acids, proteins, and vitamins in our system to have a healthy scalp.

Is it good for acne?

Acai berries are packed with Vitamins A, B, C, and E and are an excellent food to prevent wrinkles, fine lines, and dryness on the face.

Does acai make you poop?

Acai berries also come with fiber, and fiber rocks and roll your system. The more fibers you eat, the more it moves.

Does acai have sugar?

Acai is low in sugar and almost 0 grams per 100 grams of the portion.

Is acai a protein?

The fruit is not a protein source, but it can only make the perfect combination of meals.

Do acai berries contain fat?

Yes, it contains healthy, omega-3, omega-6 and omega-9 fats that help to strengthen your brain, stabilize your sugar level in the blood and keep you younger.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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