Acai Berries Health & Nutritional Benefits: Vitamins & Minerals 

Feel as though you need to get in touch with your inner Amazonian warrior?  Well, look no further than the small acai berries. Pronounced (ah-sigh-ee), these berries were (and continue to be) a favorite among Amazonian tribes, who revere this fruit for its nutrient benefits. They grow on the acai palm tree and are often hand-picked and enjoyed immediately. The berries grow in large, hanging clumps from the top of the acai palm, which can reach over 25 meters high. Studies show that the rich health benefits of the acai berry begin to decline after 24 hours, so the berries are quickly harvested and processed to maintain the most nutrients possible.

Unlike many other of its fruit family, acai berries possess a high healthy fat content paired with significantly high antioxidant properties in the form of various compounds (See Other Compounds below). While many fruits offer varying levels of these cancer-fighting compounds, the tiny acai berry seems to offer the most. Research not only supports its cancer-fighting benefits but its weight loss and outstanding antibiotic benefits as well; this tiny berry has been used to create antibiotics to specifically address Staphylococcus aureus, commonly known as Staph infections!

One serving of acai berries, or 100 grams, contains a moderate amount of nutrition.  This serving size has approximately 70 calories, so it is considered a low-calorie food, perfect for those watching or maintaining their weight. Of these 70 calories, 50 are from healthy fats, which helps the brain to optimally function. Acai berries offer about 8% of the recommended daily allowance (RDA) of the body’s total fat needs. They also offer 10 milligrams of sodium, 4 grams of carbohydrates, and 1 gram of protein. Within the 4 grams of carbohydrates are 2 grams of dietary fiber and 2 grams of sugar.

Vitamins

Acai berries offer approximately 15% of the body’s RDA for vitamin A. This is a key vitamin within the body as it helps the body maintain visual health.  Vitamin A also plays a key role in promoting cell growth, specifically in the skin, as well as works as an antioxidant, roaming the body and removing free radicals. Left unchecked, free radicals can pose a serious health threat, contributing to chronic diseases as well as certain forms of cancer. Acai berries offer adequate amounts of other vitamins including most of the B-complex vitamins as well as vitamins K and C. The B family of vitamins are essential to helping the body metabolize energy. Vitamin C is a well-known antioxidant that not only rounds up free radicals but also directly supports the body’s immune system—often reducing the length of common colds.

Minerals

These berries offer a decent mineral profile. Minerals existing in good amounts include manganese, copper, potassium, and iron. Manganese not only plays a role in supporting healthy bones but also works to support the body’s connective tissues and cartilage. Iron is another key mineral:  its job is to carry oxygen throughout the body to keep everything functioning optimally. Potassium plays a vital role in maintaining a healthy blood pressure whereas both copper and iron help maintain healthy blood.  These tiny fruits offer approximately 20 milligrams or 2% of the RDA for calcium.  This mineral promotes healthy bones and teeth.  It additionally helps the body naturally regulate blood pressure. 

Other Compounds

Acai berries contain a healthy serving of monounsaturated fats, which are considered to be very heart-healthy.  These are the same fats contained within avocados. The blueberry-like berries contain the highest phytochemical content of all fruits and vegetables. While there is a range of phytochemicals, acai berries are extremely dense in two types:  anthocyanins and phenolics. These two compounds are in fruits and vegetables with a rich red or purple hue. They work together to aid the circulatory system as well as ensure that nerves fire optimally. Some studies support their ability to ward off cancer cells as well. Like grapes, acai berries are also rich in tannins which offer anti-inflammatory benefits. Additionally, they offer oleic acid, commonly referred to as Omega-9, and linoleic acid, Omega-6. Both these compounds are known to lower LDL cholesterol levels (the bad kind).  They can also help rejuvenate skin.

Selection

Acai berries do not transport well; they don’t seem to like to leave the Amazon river basins where they flourish.  In recent years acai berries have flooded the worldwide health food markets in various forms, including dried berries, juices, and powdered forms. While the different preparation methods minutely affect their nutritional levels, the majority of benefits exist across the different preparation forms.  Always check the date on prepared items and enjoy them by the stamped date.

Serving Suggestions

Acai berries are delicious in any typical dish you’d use blueberries, or any berry for that matter. Add them to a morning bowl of cereal, oatmeal, or cream of wheat. They’re a great addition to traditional or tropical fruit salads.  Don’t be afraid to use them in green salads either! Consider mixing tender baby spinach, goat cheese, thinly sliced red onions, and acai berries with a light vinaigrette for the perfect summer salad. Throw them into a smoothie blend with other antioxidant-rich berries for a nutritional superfood.  They’re also delicious with yogurt—make them special by creating a parfait, layering yogurt, granola, chia seeds, and berries for a great lunch option.  Just like other berries, acai berries can be baked into a number of dishes including muffins and breads. You can substitute them for blueberries in traditional crumble, scone, or ice cream recipes as well.

Five Fun Facts about Acai Berries

1.       Native peoples of the Amazon have used acai berries to treat a wide range of issues ranging from parasitic infections to ulcers.

2.       They are native to Brazil, Belize, and Peru.

3.       Amazonian warriors revered this fruit for its ability to provide both strength and stamina. 

4.       Known in Brazil as the “Beauty Berry”.

The acai berry is used to treat schistosomiasis, a disease transmitted through snails!