BENEFITS OF AÇAI
✓ A treasure trove of antioxidants
✓ Protects the heart
✓ May aid weight loss
✓ Role in cancer prevention
What is açai?
Açai (Euterpe oleracea) is a tall palm tree native to the tropical regions of South America, particularly in Brazil (like guarana). The term açai also refers to the purple berries that grow at its top, and which the indigenous peoples of the Amazon have consumed since pre-Columbian times for their energizing properties.
The açai palm is very slender but can reach up to 20 meters tall. It grows in the humid forests of South America, mainly in Brazil, but also in Ecuador, Venezuela, Guyana, Suriname, and Peru. The berries are harvested artisanal style: gatherers climb the trees using plant ropes to collect the fruit clusters.
The berries are very delicate. While gatherers and local populations can consume them fresh, people living farther from the açai palms – that is, the rest of Brazil and the world – can only access their frozen pulp in puree form. They are also available in powder, after being dried and ground.
Why such enthusiasm given the fragility, difficulty of extraction, and preservation of açai berries? It must be acknowledged that their intense violet color is quite photogenic, as evidenced by the proliferation of açai bowls on Instagram and other blogs. But their success is mainly due to the numerous benefits attributed to them.
First, a remarkable richness in polyphenols, these antioxidants that give them their fascinating color and help us fight against free radicals and aging.
But also because açai berries have an exceptional nutritional density. Rich in fiber, proteins, minerals and trace elements, they provide a significant portion of the DRIs (daily recommended intakes) for many nutrients. Finally, they contain very little sugar!
Nutritional Composition
- Proteins
- Fatty acids: omega-9, omega-6
- Fibers
- Vitamins B1, E
- Minerals and trace elements: potassium, calcium, phosphorus, magnesium, manganese, iron, sodium, zinc, copper
- Polyphenols: flavonoids
Benefits of Açai
★ A treasure trove of antioxidants
The antioxidant capabilities of açai, measured by ORAC (Oxygen Radical Absorbance Capacity), reach 12,324 µmol TE/100g of fruit. This represents three times more antioxidant activity than blueberries, which are already champions in this field.
It contains 3.29 g of polyphenols per 100 g of dry matter. Among these polyphenols, particularly present are anthocyanins, flavonoids that color the fruits, specifically giving the purple hue to açai berries. In fact, these antioxidants are also found in another small fruit native to the Amazon, acerola.
These antioxidants significantly reduce the action of free radicals on our cells, protecting them from oxidative stress and aging.
This study by the Institute of Nutritional and Food Sciences in Bonn, Germany analyzed the performance of the polyphenols contained in açai pulp.
★ Protects the heart
Açai protects the heart, notably thanks to its anti-cholesterol properties. Cholesterol is one of the major causes of cardiovascular diseases.
The anthocyanins it contains help reduce LDL cholesterol levels – the bad cholesterol, while the beta-sitosterols it also contains, prevent the body from absorbing cholesterol.
This pilot study by Medicus Research LLC in Canada, conducted on 10 overweight individuals, demonstrated that consuming açai smoothies twice a day for a month helped lower their LDL cholesterol levels.
★ May aid in weight loss
This benefit is highly debated. Some manufacturers frequently label açai berries as a “weight loss product.” However, no scientific study has yet proven this claim, currently only a marketing statement.
However, their high fiber content, 30g per 100g of dry matter, could produce a feeling of fullness and an appetite suppressant effect. Additionally, they are low in calories.
★ Role in cancer prevention
Açai is the subject of many investigations in cancer prevention. Indeed, its components could help fight the spread of cancer cells.
However, to date, scientific studies have only been conducted in vitro or on animals.
This study in vitro by Texas A&M University demonstrated that açai polyphenols could naturally prevent colon cancer.
How to consume açai?
This is where the main issue lies, as açai-based products often have additives, including an enormous amount of sugar. We always read the labels carefully and choose our product wisely! And we favor a biological and fair-trade origin whenever possible.
Açai bowl
The açai bowl is undoubtedly the dessert that gave this fruit its current fame. It is an invention from Rio de Janeiro in the 1980s, attributed to the founder of Brazilian Jiu-Jitsu, Carlos Gracie. Practicing this martial art required a protein-rich and invigorating diet, and the açai bowl, made of frozen açai pulp and banana, was supposed to strengthen athletes.
Very quickly, the açaí na tigela (in Portuguese) conquered other disciplines, notably surfing. The concept was popularized by surfers in California and Hawaii, before becoming a global trend.
Today, açai bowls can be found everywhere, especially in vegan restaurants and coffee shops. Açai is even called “the fruit of globalization”, with all the implications that may entail!
Good news, they can just as easily be made at home, and açai bowl recipes are simple to prepare! They are perfect for breakfast or as a snack. To make one, blend 200g of frozen açai pulp, half a banana, and a little honey. Pour into a lovely bowl and add your favorite toppings: banana slices, berries, granola, nuts, mint…
Açai powder
Açai powder is obtained from dried berries, ground and reduced to powder cold. It can easily be found in organic grocery stores or online. To incorporate it into your diet, you can sprinkle it on your yogurts, smoothies, and fruit salads.
Açai juice
Another way to consume them is by drinking them as juice. Here too, always check the labels. You often find very sugary mixtures in stores, where the açai content is low. However, it’s important to know that pure açai juices are relatively expensive!
Dosage
There is no specific dosage for açai berries. As with any food, it’s recommended to avoid excess – be cautious of its chocolatey berry taste which can lead to overconsumption!
Contraindications and side effects
Again, no contraindications or side effects have been observed.
