Acai berries are rich in polyphenols, vitamins, and minerals
High content of polyphenols (natural antioxidants) makes this dark purple fruit one of the most abundant sources of antioxidant compounds which help counteract the effects of free radicals within the body. Based on their antioxidant properties, acai berries contribute to enhancing the immune system. It’s also important to note that acai berries are included in the ORAC (Oxygen Radical Absorbance Capacity) database containing food products rich in plant-based antioxidants.
In addition, acai berries are a true treasure trove of vitamins and minerals. They contain vitamin C, B vitamins, vitamin A, calcium, iron, potassium, and magnesium.
Acai berries can aid weight loss
These low-calorie fruits (approximately 60–70 kcal per 100 grams) may help with shedding extra kilograms and reducing cholesterol levels. Rich in dietary fiber and omega 3-6-9 fatty acids, they provide a prolonged feeling of fullness, supporting weight loss.
Scientists have conducted studies on rabbits fed acai berries. The studies found that in addition to their cholesterol-lowering properties acai berries have anti-atherosclerotic effects.
Acai berries provide a range of health and beauty benefits
Unsaturated fatty acids found in this fruit contribute to the proper functioning of the central nervous and cardiovascular systems. Acai berries are highly effective in combating heart disease, reducing the risk of heart attacks and helping to prevent cancer. The compounds contained in acai berries help slow down brain aging processes.
Because of its high antioxidant content, acai berry extract is used in the production of anti-aging and anti-wrinkle skincare products. They aid in maintaining a youthful and radiant appearance for longer. By contributing to the prevention of wrinkles, they help to keep the skin young.
How can you get more acai berries into your diet?
Acai berries are available in a variety of forms, including fresh fruit, juices, powders, or supplements. They can be consumed in various ways, and their delicious flavor and nutritional benefits make them a great addition to numerous dishes.
You can eat dried acai berries as a healthy snack throughout the day. They make a tasty and nutritious substitute for sweets. You can also incorporate them into salads to enhance their flavor and bring a splash of vibrant color.
One of the best ways to enjoy acai berries is to make acai bowls. Prepare them by blending frozen acai berries with plant milk or juice. Serve them in a bowl, sprinkled with your favorite toppings such as chopped fruit, nuts, seeds, flakes, and honey.
There’re other creative ways to sneak acai berries into your diet:
- Smoothies and desserts
Add frozen acai berries to your favorite smoothie or shake, ice cream, puddings or other desserts to enrich them with antioxidants and vitamins. Combine them with other fruits, yogurt or plant-based milk. Add a sweetener, if you like.
- Tasty addition to breakfast cereals
Add a sprinkle of acai berries to your breakfast cereal, muesli or oatmeal to load your breakfast with nutrients for the day ahead.
- Baked goods
Add dried acai berries to your baked creations – muffins, cakes or cookies – to give them a unique flavor and color.
Note that acai berries have an intense, slightly sour and nutty taste, so it’s best to combine them with foods having complementary flavors. No matter how you choose to eat them, remember about moderation and incorporate acai berries as a nutritionally rich component into a well-balanced diet.
There’s no denying that acai berries are now a ‘trendy’ fruit in the health-conscious and fitness-oriented community. However, if we look at our own backyards, we can also find strong competitors including chokeberries, gooseberries, and blackcurrants.
Check out “Six superfruits grown in Poland, providing unique benefits to athletes”.
...........
References:
1. Cieślik E, Topolska K. Skład chemiczny i właściwości funkcjonalne jagody acai (Euterpe oleracea Mart.), [w:] Postępy Fitoterapii 3/2012;188-191.
2. Paulina Znajdek-Awiżeń, Jagody acai - właściwości i zastosowanie, [w:] Zielnik, [stan na: 27.08.2023].
3. Claudine A Feio i wsp.: Euterpe oleracea (açai) modifies sterol metabolism and attenuates experimentally-induced atherosclerosis, [w:] J Atheroscler Thromb, 2012;19(3):237-45., 19(3), 237-45.