Acai (ah-sigh-EE) berries are a grape-like fruit native to the rainforests of South America. They may have an antioxidant effect in people. Antioxidants can prevent or slow cell damage due to free radicals.
Free radicals are unstable atoms that can damage cells in the body, contributing to illness and the aging process.
Acai berries are available dried, frozen, as juice, as powder, and in other forms. People harvest them from acai palm trees. The fruits are a deep purple color.
Some people describe the taste of acai berries as a blend of chocolate and berries with a slight metallic aftertaste.
This article explores the possible health benefits of acai berries, their nutritional profile, and how to include more acai berries in the diet. It also discusses the possible health risks of consuming acai berries.
The National Center for Complementary and Integrative Health (NCCIH) indicates that there is a lack of research into the health effects of acai products on humans.
However, some research indicates that acai berries may have an antioxidant effect in people, which means they may help prevent or slow cell damage from free radicals.
A review of research from 2023 found that acai berries contain polyphenols, including a range of flavonoids such as anthocyanins and proanthocyanidins. These compounds have antioxidant properties, which means they may help reduce oxidative stress. Scientists believe oxidative stress can damage cells and contribute to the aging process.
The authors also found that acai berries may have anti-inflammatory properties, which means they may help reduce inflammation. In addition to playing a role in the body’s immune response, inflammation may contribute to the development of some chronic conditions, such as atherosclerosis and type 2 diabetes.
Another study from 2022 found that acai extract may help protect red blood cells from oxidative stress relating to aging.
Research from 2021 suggested that, in addition to having antioxidant properties, acai extract may have hypolipidemic properties. This means that it may help reduce the levels of fats in the blood. These properties may also help reduce oxidative stress.
The NCCIH highlights that no reliable peer-reviewed studies can support claims that acai berries alone promote rapid weight loss. However, older research from 2011 suggested that consuming acai fruit pulp may reduce blood sugar and cholesterol levels in individuals with overweight.
According to the United States Department of Agriculture (USDA), 8 fluid ounces of fortified acai berry drink contains:
A review of research from 2023 indicated that acai berries contain a range of polyphenols, such as anthocyanins and proanthocyanidins. The authors also found that acai berry seeds contain a variety of fatty acids, such as oleic, palmitic, and linoleic acids.
People can purchase acai berries dried, frozen, as juice, as powder, in food products, and in tablet form.
A few tips for adding acai berries to the diet include:
purchasing juices and smoothies with acai as an ingredientusing frozen acai puree to make acai bowlsadding acai powder to oats, cereal, or homemade granola bars
Alternatively, a person may want to try these recipes that come from registered dietitians:
However, people need to note 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 the lack of reliable evidence confirming the safety and effectiveness of acai products. Therefore, a person needs to speak with a health professional before making major changes to their diet and taking supplements.
Scientists have not studied acai berries extensively. The health claims surrounding this fruit are relatively new, and more research is necessary to substantiate them.
According to the NCCIH, scientists have conducted experiments using acai pulp as an oral contrast for gastrointestinal MRI scans. Very large doses of acai might affect the results of MRI scans. If someone is going to have an MRI test, they need to inform the doctor if they have been eating acai berries.
Some supplement companies have claimed acai berry supplements help with weight loss. However, the NCCIH highlights that no independent peer-reviewed studies support claims that taking these supplements alone helps with weight loss.
The NCCIH also highlights that while acai pulp appears to be safe for consumption in amounts that manufacturers commonly use in foods, unprocessed acai juice consumption has links to Chagas disease.
Additionally, there is little research into the safety of acai consumption during pregnancy or while breastfeeding.
People need to speak with a healthcare professional if they want to make significant changes to their diet. A person’s total diet or overall eating pattern is most important in disease prevention and maintaining optimal health. It is better to eat a diet with variety than to concentrate on individual foods.
Acai berries are deep purple fruits that grow from acai palm trees. These trees are native to the rainforests of South America.
Research indicates that acai berries may have antioxidant, hypolipidemic, and anti-inflammatory properties. These properties may help reduce oxidative stress. However, research into the health effects of acai products on humans is limited.
People may add acai berries to their diet in various forms, such as juice, powder, or dried berries. A person can speak with a healthcare professional before making significant changes to their diet and taking dietary supplements.
