- Acai berries are rich in antioxidants and contain 25% of your daily vitamin A needs.
- In addition to being very nutritious, acai can help maintain regular bowel movements.
- Some research suggests that acai may help certain groups lower the risk of heart disease.
- Visit the Insider Health Reference Library for more tips.
Acai berries they are grape-like fruits that have become popular because of their high nutritional and antioxidant profile. These dark purple berries make an excellent addition to smoothies and have added benefits for your heart, blood sugar control and digestion.
Here’s what research says about how acai berries can increase your health.
What is acai?
Acai berries grow in the rainforests of Central and South America and have become widely available in the United States. Acai berries don’t last long on a shelf – they start to ferment after about 48 hours – so in American stores, you can usually find them as a powder or frozen puree.
Acai berries are rich in nutrients –100 grams of acai fruit pulp contain:
- 73 calories
- 6 grams of fat
- 2 grams of protection
- 2 grams of sugar
- 3 grams of fiber, 12% of your recommended dietary allowance (RDA)
- Vitamin A, 25% of your RDA
- Calcium, 4% of your RDAI
1. Rich in antioxidants
Many fruits contain antioxidants, but acai berries stand out above the rest. In fact, 100 g of acai berries are there ten times more antioxidant capacity than the same amount of blueberries.
However, because acai berries are typically available in powder or puree, you should pay attention to their sugar content. “Be sure to buy sugar-free versions from a high-fat diet added sugar it can promote the production of free radicals, ”says Cassetty.
2. It can help regulate blood sugar
“There is not much research on the benefits of acai berries in humans,” he says Samantha Cassetty, MS, RD, a nutrition and wellness expert in private practice.
Ma animal research suggests that it may have the potential to help the fight
This is partly because acai contains high levels of polyphenol compounds, which can help change the way your body digests carbohydrates and can make you feel fuller.
One of the few studies done in man, published in 2011, involved 10 healthy and overweight adults who took 100 mg of acai pulp twice a day for a month. After one month, participants had significantly lower blood glucose and insulin levels, both important indicators of diabetes risk. They also had lower blood sugar spikes after meals, suggesting that acai puree may help keep blood sugar in balance.
But also, to get these positive effects, it’s important to avoid sugary acai products, which can break down blood sugar, says Cassetty.
3. Mimprove digestive health
Acai berries can help to improve digestion due to its antioxidant polyphenols. “These compounds break down into fuel for beneficial bacteria in your gut,” says Cassetty.
To get “good” intestinal bacteria it is important to help break down food and prevent the growth of harmful bacteria, which can lead to digestive problems.
Acai berries are also rich in fiber, which helps create a different microbiome of intestinal bacteria and helps keep your stool regular.
4. It can support heart health
In the small mentioned before 2011 study, participants not only had improvements in blood sugar, but also had reduced levels of LDL or “bad” cholesterol. Reducing LDL is particularly important for lowering the risk of heart death.
Another small study from 2018 found that women who took 200 mg of acai every day for a month showed a favorable effect on the body’s metabolism of HDL or “good” cholesterol. The researchers concluded that these benefits could help fight atherosclerosis, which is an accumulation of fat in the arteries that can contribute to
Take away the Insider
More research is needed to understand the health effects of eating acai or using it in skin products, but there are important nutrients in acai that can be useful for overall health.
Acai berries contain powerful polyphenols and antioxidants that can offer benefits to your heart, skin, blood sugar levels and digestive system.
“If you want to experiment with acai powder or puree, be sure to buy sugar-free varieties. You can add powder to cooked products and oatmeal and puree to smoothies and bowls of smoothies, ”says Cassetty.