Health

15 Health Benefits of Acai Berries, According to Science (7 Delicious Recipes)

For naturally treating certain health conditions, acai berries, found in the depth of Amazonian forests, are one of the most powerful superfoods. Benefits include curbing appetite, lowering cholesterol levels, fighting heart diseases, strengthening to bones, and stimulating optimum blood pressure levels.

Acai berries are savory, wholesome, and impressively popular. Also, eating more acai berries might make you smarter and more focused. So if you’re looking forward to improving your mental and physical health, science suggests you take the healthy road and eat more berries.


Source: Agencia Brasil

Here are 15 amazing health benefits of acai berries, according to science. 

1. Acai Berries has Many Anti-Cancer Benefits

Acai berries are also known as “super foods” that help stimulate the optimum health levels. This black-purple fruit contains a very low sugar value and a high antioxidant value.

The nutrient or antioxidant that helps fight cancer cells and has anti-tumorigenic properties. This antioxidant is called Anthocyanins. They are the most nutritious flavonoids with abundant anti-inflammatory and antioxidant properties. (1)

Studies suggest that daily consumption of anthocyanins can dramatically lower the risk of cancer. This flavonoid has an anti-proliferative response towards cancer cells in the body.

Another study suggests that healthy consumption of acai berries or acai pulp, as a super food, could lead to disease preventing benefits including cancer. The absorption of nutrients such as vitamins and flavonoids in the blood has its immediate antioxidant effects which kill cancer growth. (2)

You need acai berries not as a solution to preventing or treating cancer, but it should be a part of your well-balanced diet.

Key Takeaway: That said, acai berries contain powerful antioxidants such as anthocyanins and other anti-inflammatory compounds. These promote the fruit’s disease-fighting properties that prevent cancer proliferation. Acai berries are wildly nutritious, which is why consuming them daily is a healthy choice.

2. It has Many Anti-Oxidants and Anti-Inflammatory Properties to Prevent Heart Disease

Cardiovascular diseases surface from various symptoms such as high cholesterol levels, hypertension, stress and diabetes. This contributes to heart conditions such as coronary heart disease, valvular heart disease, heart attack, chest pain, shortness of breath, etc.

Factors such as excessive plaque buildup also contribute to certain heart diseases causing a complete artery blockage which denies proper blood supply to the heart. This could cause serious consequences over time.

Multiple studies have been conducted on the effectiveness of acai berries for preventing and treating cardiovascular diseases. Acai berries are consumed on the proven belief that they contain abundant antioxidant and anti-inflammatory properties responsible for positively effecting our metabolic activity, oxidative stress, hypertension, and blood pressure. (3)

The bioactive components present in acai berries such as fiber, vitamins, amino acids, sterols, oleic, and other powerful acids dramatically alter uncontrolled high blood pressure. This helps pull things together for hypertension prevention and handling. (4)

Key Takeaway: Acai berries are high in many significant nutrients including vitamins, amino acids, and other anti-inflammatory properties. Such properties are important for the prevention and treatment of multiple cardiovascular diseases that lowers your risk of a heart attack.

3. Acai Berry Pulp Suppresses Weight Gain

As you already know that acai berry is a superfood. Superfoods are special plant-based fruits and other dietary foods that are rich with health-boosting properties for one’s well-being. Foods such as kale, salmon, blueberries, and acai berry have been labelled as superfoods because they boost a longer, healthier, and an active life. (5)

Acai berries are natural metabolic boosters. They curb cravings, decrease appetite, and help maintain a healthy body weight. While being an immune-enhancing fruit, they also fill up your stomach quickly so you don’t indulge in other sugary foods.

Any metabolic disorder could lead to heart diseases or even type 2 diabetes. To prevent metabolic syndrome, drinking acai berry juice or eating berries on a daily basis is very essential.

A study conducted on healthy overweight adults points to the conclusion that acai berries have positive blood glucose, blood pressure, and cholesterol-enhancing properties. (6)

Key Takeaway: For people who are already overweight or for those who are more susceptible to weight gain can include acai berries into their diet. Along with regular physical exercise, acai berries have powerful metabolic-boosting properties.

4. Vitamin B in Acai Berries Offer Many Nutritious Benefits

Acai berries contain key vitamin B compounds that have a positive influence on body functions. When you consume them in small amounts they have significant effects on red blood cells, tissues, cellular generation, and other neurological conditions.

One study found that the deficiency in vitamin B in older adults have long-term consequences. Factors such as insomnia, dementia, depression, and lethargy are characterized by the deficiency of vitamin B in the body. This study focuses more on older adults with long-term health conditions that could also lead to osteoporosis, paralysis, and neurologic disorders. (7)

Another study found that vitamin B is vital for healthy nerve functioning. It also helps prevent or treat various types of cancer. (8)

Overall, if you have a high risk factor for vitamin B deficiency, eating acai berries regularly might help. It improves overall energy levels, prevents chronic diseases, and is helpful for solving inflammatory conditions.

Key Takeaway: To increase blood circulation, increase metabolic rate, and relieve symptoms of old age, the vitamin B content in acai berries is very helpful. Add this superfood to your breakfast, brunch, or dinner and experience the improvement in overall cognitive and physical function. It also helps fight depression in older adults with vitamin B deficiency.

5. The Fiber Intake in Acai Berries Lowers High Cholesterol Levels

Irregular cholesterol levels is considered to be among the most dangerous conditions in unhealthy individuals.

Interestingly, acai berries contain a good source of fiber content. Dietary fiber is proven to have positive effects on long-term high cholesterol levels. Many observational studies show that people who eat acai berries regularly have a lower risk of developing high cholesterol-related conditions. (9)

That said, the soluble fiber and water content in acai berries does show a significant decrease in total blood cholesterol. It also has a positive effect on the body’s total dietary fat content.

For heart-healthy fats and dietary fiber intake, regular intake of acai berries is deemed necessary. It increases consumptions of foods that cause inflammation which would cause an increase in high cholesterol levels.

Key Takeaway: Acai berries have been strongly linked to lower risk of high cholesterol levels. People who engage in daily acai berries diet have less blood pressure problems, hence live an active lifestyle.

6. It has Powerful Immune-Boosting Properties

The polyphenol and polysaccharids found in acai berries have many immune-enhancing properties to look forward to.

You body’s immune system and oxidative stress go hand in hand to either regulate or distress overall mental and physical functioning. The carbohydrates present show positive effects to induce T-cell activity. (10)

To promote your body’s immunological functions and improve your body’s defense against infections and diseases, for that acai berries contain good sources of nutrients. It facilitates optimum adaptive immune responses.

Key Takeaway: Studies have shown that acai berries are lined to immune-enhancing properties for all ages. People who consume acai berries regularly also how positive signs of cognitive and physicals functions to defend against chronic illnesses and infections.

7. The Antioxidants Reverse the Signs of Aging

Acai berries are recognized as superfoods for a reason. They dramatically address multiple health conditions different, but better than other fruits.

Apart from promoting weight loss, you must have heard of or seen acai berries extract in beauty product? Especially anti-aging ones. Acai berry pulp or extract or oil contains antioxidants that keep your skin healthy and fresh.

Also, the nutrients present in acai berries activate your brain’s immune mechanism. This helps aging adults recoup from memory loss and other age-related cognitive function decline.

Eating acai berries everyday slowly reverses the aging process so your brain stays healthy, focused, and less exhausted for long. It fights a good case against any inflammation that might contribute to age-related disorders including heart diseases, macular degeneration, cancer, etc.

Based on the study conducted on rats, a two months acai berries diet showed a significant decrease in age-related symptoms such as memory and other cognitive functions. Age-related brain disorders arise when there’s debris buildup due to lack of microglia function. The antioxidants present in acai berries restore microglia and reduce the self-damaging effect of the buildup. (11)

Key Takeaway: Acai berries are rich in antioxidants such as polyphenolics that are a healthy nutrient for fighting age-related disorders.

8. Acai Berries Can Help Reduce Pain Sensation in the Body

With every disease, injury, or illness comes pain. Some call it the inevitable feeling, but what if I told you that could regularly eat acai berries for pain reduction?

This happens because the flavonoids and anti-inflammatory properties reduce oxidative damage in the body. Oxidative stress is one of the major causes of why you experience severe pain. You need something that penetrates deep in live cells and reduces oxidative damage efficiently.

Because acai berries contain powerful antioxidants and other immune-boosting nutrients, they trigger a reduction in properties that assist in inflammation and increased oxidative activity. (12)

People struggling with chronic pain can also consume acai berries on a day-to-day basis. The high content of superoxide and peroxyl reduce radical damage in the body. Hence, with the perceived anti-inflammatory and antioxidant properties of acai berries, pain reduction is a possible marker for healthy individuals.

Key Takeaway: Many pain conditions including chronic pain diseases can be controlled and treated by consuming acai berries on a daily basis. Acai berries has been linked to decreased pain perception and oxidative stress in the body. Which is a good thing for people more likely to encounter immune-related disorders.

9. Eating Acai Berries Lowers the Risk of Glaucoma

Glaucoma is a severe eye disease that can also be age-related. It results in permanent blindness and many other eye irritation symptoms.

If left untreated, permanent blindness is inescapable in most older adults. The prevention of glaucoma requires a healthy and balanced diet of nutritious foods that provide the daily intake of minerals, vitamins, calcium, and magnesium. If such nutritional needs aren’t met it could lead to degenerative glaucoma. (13)

Aside from the fact that medical attention is important for the prevention and treatment of any

kind of eye disease, a healthy diet is essential.

For healthy vision, a combination of healthy fruits like acai berries, peaches, cranberries, etc. reduces your body’s deficiency while coping with inflammatory effects of age-related glaucoma. (14)

To treat glaucoma, you need optimum defenses against the body’s self-harming properties. This includes reducing oxidative stress, treating certain nutrient deficiencies such as vitamin or iron deficiency, and reducing the risk of glaucoma bleeding with a healthy diet, medication, and a change in lifestyle.

Key Takeaway: Eating acai berries may lead to genuine prevention and recovery from glaucoma disease. Any kind of nutritive diet paired with medical attention and regular exercise improves overall mental and physical function in the body. That said, acai berries seem to have a positive effect on patients with glaucoma.

10. They Protect Your Cells from Damaging

Infectious cell proliferation is a significant marker of the release of intracellular enzymes. This contributes to various diseases such as cardiovascular, liver, and immune diseases. Also, it causes other severe life-threatening symptoms such as shock, insomnia, fatigue, etc.

To protect your cells substantially so they don’t destroy healthy cells in the body, optimum metabolism and food absorption in the body is required. This ensures your body is reacting to different kinds of food effectively while processing healthy nutrients the whole way. (15)

Cellular damage is a major contributor to cancer. If the cells are unable to proliferate, they attack normal cells producing abnormal and damaged daughter cells with cancer properties.

Acai berries contain vitamin C, ellagic acid, and polyphenolic compounds that are natural immune boosters for the body. They reduce the effects of cellular damage and enhance the process of killing potential cancer cells before they tend to multiply out of control. (16)

Key Takeaway: Elevated cellular damage in the body is a high risk factor for cancer and cancer cell proliferation. Studies have shown that the nutrients present in acai berries dramatically lower cellular damage. It helps prevent the formation of damaged cells by protecting the blood from oxidative stress and inflammation.

11. Acai Berries Assist with Many Respiratory Diseases

Respiratory diseases are a common problem for both children and adults. The first sign of any respiratory disease is coughing.

Respiratory diseases arise from allergies, pollution, and other sort of inflammation in the body. However, in many cases, medication doesn’t always do the trick. You need to pair it up with a healthy diet and exercise.

Interestingly, acai berries contain polysaccharides that have immunotherapeutic properties. They fight infections and inflammation in the lungs more dramatically than some of the other fruits. Respiratory diseases also arise from damaged intracellular pathogens, but with the help of acai berry extract, you can alleviate its symptoms one day at at time.

Its reduces any bacterial infection in the lungs. (17)

For proper immune responses and cell generation, antibiotics aren’t always effective. A healthy diet of acai berries have shown positive effects on improving respiratory functions.

Key Takeaway: Make sure you pick acai berries for lung disease prevention and treatment. They’re high in multiple nutrients which make them suitable for fighting against bacterial infections. If you consume acai berries responsibly, they’re even more effective than antibiotics and other medication.

12. Acai Berries Contain a Good Amount Flavonoids To Prevent Free Radical Damage

Flavonoid fruits such as acai berries affect the way your body reacts to inflammatory responses. Factors such as pollution, smoking, and other stimulus provoke oxidative and inflammatory properties which contribute to free radical damage in the body.

The daily consumption of flavonoids shows limited or no toxicity levels in the body. They are a good indicator of cellular protection, while they reduce the effects of radical-induced oxidative stress. (18)

That said, free radical damage disrupts the cycle of life by increasing chances of heart diseases, respiratory diseases, and other abnormalities. To acquire a healthy and nutrient-dense diet, flavonoids protect the harmful effects of such toxic and inflammatory conditions. They also fight against deficiency for healthy aging. (19)

With acai berries you’re more likely to resist cellular damage caused by free radicals. Studies have dramatically proved, time and again, the positive effects it have on cellular generation against harmful free radical damage.

Key Takeaway: Acai berries contain a high content of flavonoids that can fight free radical damage. They also promote healthy living and slow down the aging process against radical-induced oxidative stress. For most people, free radical damage is the major cause immune-related diseases.

13. The Calcium Present in Acai Berries Prevent Bone Problems Including Arthritis

Acai berries contain a good amount of calcium, which you already know is a healthy bone nutrient. Bone density plays an important role in preventing serious bone injuries and diseases.

The first course of action you should take to ensure healthy and strong bones is a healthy diet with consistent exercise. Bone problems are triggered by many factors including unhealthy diet, deficiency, stress, lack of sleep, and aging.

With proper intake of dietary calcium and vitamins, both of which are present a good amount in acai berries, you can decrease the symptoms of bone diseases. Along with the medical prescription needs, consulting your doctor about your calcium intake is essential.

Bone-building supplements are most often very expensive. So if you really want a natural and delicious alternative to other effective methods, acai berries have enough calcium to prevent severe bone conditions. (20)

Key Takeaway: For people with high-risk bone density problems, dietary calcium intake present in acai berries can prevent bone fracture and other diseases such as arthritis. It helps increase bone density and has significant bone-building advantages to prevent age-related conditions.

14. Acai Berries Contain Powerful Omega 3 Fatty Acids that Relieve Blood Pressure in Young Adults

Hypertension or blood pressure problems arising in young adults is a common phenomenon today. More and more young adults are experiencing high blood pressure levels. (21)

For those struggling with blood pressure problems, there’s a simpler alternative out there. It’s natural, even. Acai berries contain omega 3 fatty acids that have been proven to prevent high blood pressure.

The study was conducted on 2036 young adults. The study was then divided into groups and prescribed variations of omega 3 fatty acids. It was concluded that the higher the omega 3 fatty acid intake, the lower blood pressure levels. (22)

There’s a clear correlation between this powerful fatty acid and both systolic and diastolic blood pressure levels in young adults. Hence, healthy individuals have adapted themselves to a healthy diet of acai berries on a daily basis.

Key Takeaway: Acai berries contain many nutrients including omega-3 fatty acids that prevent high blood pressure spikes in young adults. It can also assist in stabilizing blood circulation, this combating heart diseases.

15. Acai Berries Stimulate Stamina Levels and Improve Sex Drive

Loss of sexual desire in both men and women can be a significant factor for underlying medical conditions. This can have an effect on the body’s energy levels and certain neurological functions.

Fatigue, lethargy, and exhaustion can become major causes of lack of sex drive. For the proper treatment, medical attention is absolutely required, but there’s a natural way to alleviate loss of sexual desire.

Acai berries, on the other hand, stimulate proper blood circulation which can take form as increased sex drive in both men and women. When exhaustion strikes, any sort of physical activity seems pointless. To boost your energy levels and improve sex drive, consuming a regular dose of fresh acai berries is essential. (23)

Key Takeaway: To sum it up, acai berries contribute dramatically to improve libido and energy level. If you find yourself feeling too exhausted or fatigued more frequently, adapting a acai berry-rich diet will do you good. They boost stamina levels and protect your body from any sort of inflammatory condition that leads to weakness and lethargy.

Delicious Acai Recipes 

There’s no doubt that acai berries are a crucial part of your healthy diet. But when it’s time to consume them not just as a fruit, you feel something’s missing. For people who’d love to devour acai berries in versatile ways than just by drinking fruit smoothies, these filling and savory acai berry recipes will surely satisfy your appetite.

They can be made in less than 30 minutes, they’re so easy and quick to make, and they work well with all kinds of ingredients for an appetizing meal. Be it breakfast, brunch, lunch, or dinner. Acai berries are more than just a superfood for the soul, they make some of the best recipes for food-lovers.

1. Fresh Acai Bowl

Start your day with these delicious and refreshing fruit bowls.

Ingredients:

2 cups - strawberries, frozen

2 - banana, sliced and frozen

4 tbsp - acai powder

1 cup - almond milk

2 tbsp - nut butter

1/2 tsp - honey

Method:

  1. In a food processor, add frozen fruits, acai powder, milk, nut butter, and honey. Blend until smooth. If desired, add extra milk for thin texture.

  2. Serve acai mixture into small bowls and top with fresh strawberry pieces, banana, and acai berries. Drizzle a bit of honey. Serve fresh.

2. Acai Berry and Chia Pudding

Make these appetizing treats in mason jars or cute cups. They’re a treat for the eyes as well as your taste buds!

Ingredients:

1/4 cup - chia seeds

2 tsp - acai powder

1 tbsp - maple syrup

3/4 cup - milk, almond

1/2 tsp - vanilla extract

1/2 cup - strawberries, frozen

1/2 cup - bananas, frozen

1/2 cup - milk, almond

1/2 - bananas

3 - strawberries

Method:

  1. Combine chia seeds, acai powder, maple syrup, almond milk, and vanilla extract in a bowl. Whisk until smooth and creamy.

  2. Set aside in a refrigerator for up to 4 hours.

  3. Add the first layer of mixture after its thickened in a jar or a small cup.

  4. In a food blender, blend 1/2 cup of frozen strawberries, bananas, and almond milk. Add this mixture on top of the first layer of the cup.

  5. Blend 1/2 cup of frozen bananas and 3 fresh strawberries in a blender. Add final layer the cup.

  6. Serve with freshly cut strawberry pieces, acai berries, and bananas.

3. Acai Power Balls

For a quick pick-me-up snack before your intense workout session, acai power balls never tasted this good.

Ingredients:

125g - dates

56g - cashew nuts

65g - coconut shredding

1 tbsp - fresh chia seeds

2 tbsp - fresh acai powder

Method:

  1. Blend dates, cashew nuts, chia seeds, and acai powder in a high-powered food blender.

  2. Make bite-size balls of the thick mixture. Drop the balls in coconut shreddings and acai powder.

  3. Contain it in a refrigerator to serve.

4. Green Smoothie Bowl with Fresh Acai

Your family will love this nutritious smoothie bowl. They require minimal cleanup and are super healthy!

Ingredients:

2 cups - bananas, frozen

1 cup - fresh water

3 - ice cubes

10 - pecans, raw

2 tbsp - hemp seeds, raw

1 tbsp - blue green algae

1 tbsp - cacao nibs, raw

1 tbsp - vanilla extract

Sea salt to serve

Coconut flakes

Fresh fruits including acai berries, bananas, strawberries, and kiwi.

Method:

  1. In a food processor, blend ice cubes, pecan, frozen bananas, cacao nibs, hemp seeds, algae, vanilla extract, sea salt, and stevia. Transfer smooth and creamy mixture into bowls and top with coconut flakes and acai berries and any other fresh fruits.

5. Acai Berry Ice Cream Cake

What’s a meal with an ice cream cake? It’s a mouthwatering treat your family will love.

Ingredients:

80g - coconut flakes

100g - fresh almonds

2 tbsp - coconut oil

4 - dates

1 pinch - cinnamon and ginger, grounded

100g - acai puree

250g - blackberries, frozen

250 ml - coconut milk

100 ml - almond milk

150g - cashew nuts

10 - dates

Acai berries for topping

Method:

  1. Use baking paper and cut an 18cm diameter for a circle.

  2. In a blender, blend coconut flakes, 100g fresh almonds, 2 tbsp coconut oil, 4 dates, and cinnamon and ginger. Set aside.

  3. Blend almond milk, coconut milk, and cashew nuts in a blender. Blend until completely combined. Add acai extract and frozen blackberries.

  4. Transfer to an ice-cream maker and freeze for about 5 hours. Serve with a topping of fresh acai berries.

6. Waffles with Acai Berry Cream

Tired of eating the same blueberry waffles every morning? Try this new acai waffles recipe.

Ingredients:

1 cup - flour, almond if available

1 cup - coconut milk

3 tbsp - coconut oil

1 tsp - baking powder

1/2 tsp - baking soda

1/4 cup - sugar

1 tbsp - flaxseed meal

Vanilla extract

Water

Method:

  1. Combine baking powder and soda, flour, sugar, and vanilla extract in a bowl.

  2. In another bowl, combine coconut oil and milk, and flaxseed meal. Combine both mixtures together.

  3. Add batter into a waffle maker and cook till crisp.

  4. In a pan, cook 2 handful acai berries with agave syrup. Add 1 tbsp of acai powder.

  5. Serve fresh waffle with acai syrup.

7. Acai Berry Pancakes

When you can do delicious acai waffles every morning, why not switch over to fresh acai berry pancakes for tomorrow?

Ingredients:

1 - egg

1/2 tsp - cooking salt

1 tsp - baking powder

1 cup - milk

2 tbsp - melted butter

1 cup - acai berries

1 cup - flour

Method:

  1. Combine flour, salt, and baking powder.

  2. Beat eggs and milk and add the dry ingredients.

  3. Add the butter and acai berries.

  4. On medium-high heat, cook butter for 1-2 minutes. Add a portion of the pancake batter and cook for 2-3 minutes on each side.

  5. Serve with fresh acai berries and syrup.

That’s A Wrap

You’ll find acai berries around the Amazon river in South America. They have powerful benefits for treating chronic infections, cancer, age-related disorders, respiratory diseases, and other immune-related problems. They’re best when consumed fresh, plus you can create some delicious recipes out of them.

You’d also be interested to know that acai berry extract is also used as natural food coloring, anti-aging products, and lotions. There’s no telling how far these berries can go to improve your body’s mental and physical system. They have positive influences on inflammatory diseases, bone diseases, and oxidative stress. Eating them in sufficient amounts is enough to get the most out of this healthy fruit.

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