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Technically, acais are a type of drupe, a fruit consisting of an outer fleshy part and a hard stone inside. In this way, they’re more similar to apricots or olives than they are to other berries. But the acai berry (pronounced ah-sigh-EE) is still considered a berry of sorts, and it packs some serious health benefits that go beyond being an Instagram-worthy addition to smoothies.
Native to South America, and found mainly in the Amazon rainforest, these small, dark purple berries are commonly used to make all sorts of drinks and dishes. Their popularity isn’t unearned, though; acai berries are packed with antioxidants and other good-for-you nutrients that can help boost your body’s natural defenses against disease.
Read on to learn about the amazing health benefits of acai and why you should consider adding this delicious berry to your diet.
The United States Department of Agriculture (USDA) lists the nutritional content of 10-grams of acai berry powder as follows (3):
Looking at this list, you can see that in just a small amount of the powder, you get some minerals such as calcium. But even more importantly, acai contains:
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As we age, something tends to happen in our brains. The neurons start to deteriorate and our cognitive functions, such as memory, start to decline.
After a certain age, it might be inevitable that our brain will weaken, but studies have shown that a diet rich in antioxidants and anti-inflammatory compounds, such as those found in acai berries, can help to slow the process of cognitive decline (19).
Acai berries contain antioxidants (anthocyanins, proanthocyanidins and flavonoids) that not only protect our cells from damage, but also help to reduce inflammation in the brain. This can help slow down the aging process and keep your mind sharp for a longer time (11).
The anti-inflammatory polyphenolic compounds in acai berries have also been shown to reduce the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s (2) (8).
The antioxidants and fatty acids found in acai berries may also help to reduce the risk of stroke, which is associated with cognitive decline.
Heart disease is the leading cause of death in the United States, and it’s estimated that over 121.5 million Americans suffer from some form of cardiovascular disease (10). Contributors to heart disease can include high cholesterol, inflammation and oxidative damage.
The sterols and antioxidants in acai berries have been shown to help keep cholesterol levels in check, reduce inflammation and protect cells from oxidative damage. As a result, they may help to lower the risk of heart disease and stroke (7).
In addition, the fatty acids found in acai may help to reduce levels of “bad” cholesterol in the body (LDL) (1). By reducing levels of “bad” cholesterol, these fatty acids may help to keep your arteries clear and reduce the risk of heart attack or stroke.
The fiber in acai berries can also help to reduce cholesterol levels, and some research suggests that a fiber-rich diet can help reduce the risk of heart disease (12).
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Anthocyanins (the purple pigment that gives acai berries their color) have been found to have strong anti-cancer properties (5). Lab studies have shown that these compounds can:
These effects have been observed in both animal and human studies, suggesting that acai may help reduce the risk of cancer (6). However, more research is needed to understand the full protective effects of these compounds.
In addition, the fatty acids and fiber in acai berries may help reduce the risk of certain types of cancer. Fiber is known to help protect against colorectal cancer, while omega-3 fatty acids may help reduce the risk of breast cancer (14) (20).
Acai berries are a great source of fiber, which is important for keeping your gut healthy. Fiber helps to feed beneficial bacteria in the gut, which helps to maintain a healthy balance in your digestive system (13).
In addition, the antioxidants and anti-inflammatory compounds in acai may help to reduce inflammation in the gut, which is important for maintaining good digestive health (15).
The fiber in acai may also help prevent constipation and keep your intestines working properly. This can help improve digestion and reduce the risk of digestive disorders (17).
A healthy gut is important for maintaining overall health, and studies have linked a healthy gut microbiome with reduced risk of obesity, diabetes, heart disease, and certain types of cancer (21).
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Research into acai berry consumption and athletic performance gives mixed results. Some studies have found that acai can help improve exercise performance, while other studies suggest the opposite (4) (16).
While there’s no evidence of the direct performance benefits of acai berries, they may still help athletes in other ways. Research shows the following benefits of acai consumption (16):
There’s no denying the many health benefits of acai berries. However, there are some claims about its potential benefits that haven’t been scientifically proven yet. Studies on human health and acai berries are still in their early stages, so more research is needed to understand its full potential.
Overstating the potential benefits of acai berries is dangerous, especially when it comes to serious illnesses such as cancer or heart disease. It’s important to remember that no single food can cure or prevent these conditions, and that a healthy lifestyle is the most important factor in reducing the risk of these illnesses.
As far as weight loss, there is no evidence that acai berries are in any way beneficial for weight loss.
Studies have shown that they may reduce the risk of obesity (by helping to reduce inflammation and improve gut health), but there is no evidence that consuming acai alone will cause weight loss (9). Weight loss should be achieved through a combination of healthy diet and regular physical activity (25).
In most cases, it is best to get your daily recommended servings of fruits and vegetables from a variety of sources. Acai berries are a nutritious addition to your diet, but they should not be the only source of nutrients.
Eating a balanced diet and exercising regularly is key to maintaining good health (18).
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Acai berries can be found in the frozen section of many supermarkets and health food stores. They are also available as puree, powder, capsules, or juice.
When buying frozen acai berries, make sure to check the ingredients list and look for 100% pure acai puree with no added sugars. Acai powder is also a great option for adding to smoothies or other recipes.
Buying acai products with added sugar and artificial sweeteners should be avoided. As they may contain fewer nutrients and more calories than pure acai.
Beware of juices, especially the filtered kind, as they lack fiber and therefore have a lower nutrient and antioxidant content than whole purees or powder.
It’s rare to find fresh acai berries outside of Central and South America. But if you do find them, make sure to use them quickly as they have a short shelf life.
When you identify a healthy, nutritious acai product you can enjoy it as part of a balanced diet.
Acai berries are a nutritious superfood full of antioxidants and essential nutrients. They may help reduce inflammation, improve digestion and gut health, and protect cells from oxidative damage.
However, more research is necessary to understand the full potential of acai berries and their effects on human health. When consuming acai products, it’s important to look for pure acai with no added sugar or artificial sweeteners.
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