The açaí palm (/əˈsaɪ.iː/, Portuguese: [asaˈi] (audio speaker iconlisten), from Nheengatu asai), Euterpe oleracea, is a species of palm tree (Arecaceae) cultivated for its fruit (açaí berries, or simply açaí), hearts of palm (a vegetable), leaves, and trunk wood. Global demand for the fruit has expanded rapidly in the 21st century, and the tree is cultivated for that purpose primarily.
The species is native to eastern Amazonia, mainly in swamps and floodplains. Açaí palms are tall, slender trees growing to more than 25 m (82 ft) tall, with pinnate leaves up to 3 m (9.8 ft) long. The fruit is small, round, and black-purple in color. The fruit became a staple food in floodplain areas around the 18th century, but its consumption in urban areas and promotion as a health food only began in the mid 1990s along with the popularization of other Amazonian fruits outside the region.
What is the acai berry?
The acai berry is an inch-long, reddish-purple fruit. It comes from the acai palm tree, which is native to Central and South America.
Some studies show that acai fruit pulp is even richer in antioxidants than cranberries, raspberries, blackberries, strawberries, or blueberries.
What are the health benefits of acai berries?
People eat acai berries to address various health conditions. But so far, acai berries have no known health benefit that’s different from similar fruits.
Can acai berries boost weight loss?
Some weight loss products tout acai, but few studies have tested whether acai promotes weight loss.
There’s no doubt that berries and other fruits are a key part of any healthy diet. The jury’s still out on whether there is something special about acai’s ability to help shed excess pounds.
Why are acai berries used in beauty products?
Do acai berries and acai juice have any side effects?
If you have pollen allergies or are sensitive to acai or similar berries, you may want to avoid this fruit. When eaten in moderate amounts, though, acai is likely safe.
What are the health benefits of acai berries?
Acai (ah-sigh-EE) berries are a grape-like fruit native to the rainforests of South America. They are harvested from acai palm trees.
The fruits are about 1 to 2 centimeters (cm) in diameter and a deep purple color. The seed constitutes about 80 percent of the fruit. The taste of acai berries has been described as a blend of chocolate and berries, with a slight metallic aftertaste.
Acai berries have been called a superfood, with benefits ranging from improved skin appearance to weight loss, but not all of these claims are supported by evidence.
This feature is part of a collection of articles on the health benefits of some popular foods. It looks at the nutritional breakdown of acai berries, its possible health benefits, how to get more acai berries into your diet, and the possible health risks of consuming acai berries.
Many fruit and vegetables offer a range of health benefits, and acai berries are no exception.
Cognitive function
Age-related brain diseases such as Alzheimer’s disease and Parkinson’s disease have no cure, but research suggests that diets rich in antioxidants and anti-inflammatory polyphenolic compounds may lower the risk of these diseases.
Specifically, the antioxidant anthocyanin, which is abundant in acai berries, may lower oxidative stress and inflammation, promoting brain health.
Anthocyanins also have been shown to enhance and improve memory. They are thought to work by inhibiting neuroinflammation, activating synaptic signaling, and improving blood flow to the brain.
Heart health
Anthocyanin consumption has been strongly linked to oxidative stress protection.
One study has found that regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women.
The fiber and heart-healthy fats in acai also support heart health. Heart-healthy fats increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol.
Several longitudinal studies have reported a significantly lower cardiovascular disease risk and all-cause mortality with high consumption of fiber. Fiber intake also reduces LDL cholesterol.
Fiber intake is not only associated with a lower incidence of cardiovascular disease, but also a slower progression of the disease in high-risk individuals.
The National Center for Complementary and Integrative and Health (NCCIH) note that consuming acai berries may help reduce cholesterol and blood sugar levels in people with excess weight.
Anticancerous properties
Anthocyanins have been observed to engage in anticarcinogenic activities, although the exact mechanisms are unknown. Laboratory studies using a variety of cancer cells have indicated that anthocyanins:
- act as antioxidants
- activate detoxifying enzymes
- prevent cancer cell proliferation
- induce cancer cell death
- have anti-inflammatory effects
- inhibit some of the beginning of the formation of tumors
- prevent cancer cell invasion
These functions have been observed in multiple animal and culture studies.
A small study of 25 patients with colorectal cancer found that a 7-day intake of 0.5-2.0 grams (g) of anthocyanins resulted in improvements similar to other therapies.
However, larger studies are needed to confirm these results.
Performance in athletes
Results of a study published in 2015 suggest that consuming acai berry juice for 6 weeks did not improve the sprint performance of seven athletes.
However, it was linked to an increase in plasma antioxidant activity, serum lipid profiles improved, and it appeared to help with exercise-induced muscle injury.
Nutrition
According to the United States Department of Agriculture (USDA), one 3-gram teaspoon of acai berry powder contains:
- 20 calories
- 0 g protein
- 1.5 g total fat
- 1 g carbohydrate
- 1 g fiber
- 6 milligrams (mg) calcium
Acai berries are rich in fatty acids, especially oleic, palmitic, and linoleic acids.
Although acai berries contain very little total protein, they do contain 19 amino acids, as well as several sterols, including campesterol, stigmasterol, and beta-sitosterol. The phytochemicals in acai berries include mainly anthocyanins and proanthocyanidins.
Acai berries contain more antioxidants than other commonly eaten berries. They also are high in fiber and heart-healthy fats. The antioxidant effects of acai berries have largely been attributed to phenolic compounds.
Antioxidants in the body are believed to help protect against various diseases as they can neutralize oxidative damage caused by environmental stressors, such as pollution.
Acai can be purchased dried, frozen, as juice, as powder, in food products, and in tablet form.
Quick tips:
- Purchase juices and smoothies with acai as an ingredient.
- Use frozen acai puree to make acai bowls.
- Add acai powder to oats, cereal or homemade granola bars.
Or, try these healthy and delicious recipes developed by registered dietitians:
- Tropical acai bowl
- Acai berry bowl
- Acai magic shell
- How to make a smoothie bowl
It should be noted that acai supplements are poorly regulated and may not contain the marketed ingredients or concentration strength. Food sources of nutrients are always the best option.
The NCCIH emphasizes that there is a lack of reliable evidence confirming the safety and effectiveness of acai products. It is best to speak to a health professional before making major changes to the diet and before taking any supplements.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
Experiments have been done using acai pulp as an oral contrast for gastrointestinal MRIs. Very large doses of acai might affect the results of MRI scans. If you are going to have an MRI test, it is important to let the doctor know if you have been eating acai berries.
Some supplement companies have made claims that acai berry supplements will help with weight loss.
