Adding acai to smoothies will instantly boost their nutrition. The berry is packed with antioxidants, fiber, and other essential nutrients.
What Is Acai?
Acai is a small dark purple berry that grows on the acai palm tree. The plant is native to Central and South America. They have an earthy flavor with notes of chocolate and blackberries or raspberries.
Since fresh acai berries don’t last long, they’re usually not sold in stores outside of Central and South America. Instead, acai is available as frozen fruit puree and powder.
Rich in essential nutrients, acai has many health benefits for the body. It’s a popular ingredient in smoothies and smoothie bowls.
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12 Acai Health Benefits
1. Combats Oxidative Stress
Oxidative stress is a process that damages healthy cells. It’s caused by high levels of harmful molecules called free radicals. If oxidative stress continues for too long, it can increase the risk of disease like cancer and type 2 diabetes.
Eating acai berries could help lower the risk. That’s because they’re high in antioxidants, or compounds that fight oxidative stress. Examples of antioxidants in acai berries include anthocyanins, flavonoids, and polyphenols.
2. Increases Feeling of Fullness
Acai is a source of fiber and healthy fats, two nutrients that reduce hunger and contribute to satiety. Fiber moves slowly through the digestive system. This means it stays in the stomach for a while, keeping you full.
It also increases the production of hormones that regulate appetite. These hormones tell your brain and body that you’re not hungry anymore.
By adding acai to smoothies, you can make them more filling and satisfying. It will be easier to control your appetite throughout the day.
3. Aids Digestion
Since acai is high in fiber, it’s great for the digestive system. Fiber promotes regular, comfortable bowel movements and prevents constipation.
In the United States, most people don’t eat enough fiber, only 15 grams a day. The recommendation is 25 to 30 grams per day, and eating acai can help you reach that amount.
The antioxidants, vitamins, and minerals are good for digestion too. They provide bioactive compounds, which are good for the gut. Antioxidant anthocyanins are especially beneficial. Anthocyanins improve the intestinal barrier and balance of gut bacteria.
4. Reduces Inflammation
Oxidative stress and inflammation fuel each other. So when the antioxidants in acai fight oxidative stress, it also lowers inflammation.
Note that some inflammation is normal. It’s a natural process that the body uses to keep itself healthy. But if inflammation continues for a long time, it can damage tissues and lead to disease.
Acai berries also contain monounsaturated fats and polyunsaturated fats, which add to their anti-inflammatory effects.
5. Supports Bones
Acai offers minerals involved in bone health, including calcium, magnesium, and potassium. Calcium gives structure and strength to the bones. It’s also important for strong, healthy teeth.
Magnesium contributes to healthy bones as well. The mineral is involved in chemical reactions that build bones. Another essential mineral, potassium is linked to better bone health. Research has discovered it can balance calcium levels in the body.
6. Helps Brain Function
Anthocyanins, which are found in acai, are some of the best nutrients for brain function. They protect neurons from oxidative stress and inflammation. Neurons are nerve cells that send signals throughout the body. Keeping them healthy is key for brain functions like memory and learning.
Oxidative stress and inflammation can damage neurons, increasing the risk for brain conditions. As anthocyanins reduce both processes, they could have beneficial effects on brain health over time.
7. Lowers Cholesterol Levels
High cholesterol increases the chances of developing heart disease, including heart attack and stroke. It happens when there’s too much cholesterol in the blood. This cholesterol can build up in the blood vessels, causing blockages. As a result, blood won’t be able to flow through.
Acai has many nutrients that lower cholesterol levels. This includes healthy fats and anthocyanins, which block certain proteins, resulting in lower cholesterol.
The fiber in acai is just as important for managing cholesterol. Fiber attaches to extra cholesterol and removes it from the body.
8. Manages Blood Pressure
Berries, including acai, are ideal ingredients for high blood pressure. Their antioxidants have natural anti-hypertensive effects. Anthocyanins interrupt certain chemical reactions in the body. This widens the blood vessels, reducing blood pressure.
Anthocyanins also reduce oxidative damage, which protects the tissues that control blood flow. This improves high blood pressure, a major risk factor for heart disease and other heart problems.
9. Maintains Skin Health
A source of vitamin C, acai has health benefits for the skin. Vitamin C is needed to make collagen. Collagen is a structural protein that makes your skin strong and elastic. Without enough of this protein, the skin can become wrinkly and sag.
The body can make its own collagen, but it naturally decreases as we get older. Eating foods high in vitamin C could help support your levels. Vitamin C is also essential for healing wounds and repairing tissue. Since it’s so high in the vitamin, acai could support these processes.
10. Boosts Immune Function
Acai offers nutrients needed for good immunity, including vitamin C, vitamin A, and zinc. In the body, vitamin C helps immune cells find and destroy germs that cause sickness. This reduces the risk of infection.
Vitamin A works in a similar way, as it’s needed to develop immune cells that defend the body from germs. Plus, vitamin C and vitamin A are both antioxidants, meaning they reduce illness by protecting cells.
Zinc also supports immune cells that “eat” harmful germs. The immune system needs a consistent supply of zinc to stay well.
11. Supports Muscle Repair
Muscle damage is a normal side effect of exercise. When the muscles repair, they get bigger and grow. The process can lead to oxidative stress, but consuming foods high in antioxidants may help control it. This includes foods like acai.
Research has found that drinking acai berry juice lessen the effects of muscle damage caused by exercise. Additionally, acai berries are typically sold as frozen puree, which contains water. Proper hydration is also key for helping muscles recover after exercise.
12. Controls Blood Sugar
For a natural way to regulate blood sugar, consider adding acai to your smoothie recipes. Acai has been shown to lower blood glucose levels. It’s partly due to its rich anthocyanin content.
Also, anthocyanins protect beta-cells in the pancreas. These cells make insulin, the hormone that controls blood sugar levels.
Regularly eating soluble fiber is good for blood sugar control as well. The fiber works by slowing down the absorption of sugar, which prevents blood sugar spikes.
Side Effects
It’s possible to be allergic to any food, including acai berries. If you’re new to acai, watch out for allergy symptoms like wheezing or an itchy tongue. This is especially important if you have a history of food allergies.
When adding acai to your diet, do it slowly. The high fiber content might cause digestive issues if you eat a lot at once.
Acai Tips
Thaw acai puree first.
When using frozen acai puree, let it soften before putting it in the blender. It will be too hard right out of the freezer. You can do this by letting the packet sit at room temperature for a few minutes or putting it in a glass of warm water.
Blend with liquid.
Always combine acai puree with a liquid, like apple juice or milk. The puree in a single packet won’t be enough to make the smoothie pourable.
Store powder in a cool place.
If you prefer to use acai powder, keep it in a cool and dry place, like the pantry. Any moisture that gets in the container will make the powder clump.