Advertising
Advertising

15 Things You Need To Know About Acai Berry

15 Things You Need To Know About Acai Berry

Living a healthy lifestyle also means including a wide range of fruits and vegetables in your diet. They are rich in vitamins and other healthy nutrients that our body requires to function properly. Therefore, it is no surprise that most so-called superfoods belong to the fruit and veggie family. One of these highly powerful foods is acai berry. The acai berry is an inch-long reddish purple fruit that is super delicious and healthy at the same time. They are good for your overall health and they make your skin look flawless as well. If you haven’t tried these powerful berries, this article will inspire you why you should do so today. Plus, if you already like acai berries then this is a great opportunity for you to learn more about them. So, let’s start and step into the world of acai berries.

Oprah made them popular

You know the drill, when a national treasure like Oprah Winfrey says she likes something, the entire country including the rest of the world fall in love with that thing, product or food immediately. Oprah talked about Acai berries in her talk show where Dr. Oz was a guest and branded these little berries as the future superfood. Before Oprah Show, these berries were relatively unknown, and ever since then their consumption increased significantly. Furthermore, Oprah also appeared on Larry King Live where she spoke about the berries and stated they helped her lose weight.

The berries are native to Brazilian swamps and floodplains

The Acai berry is found primarily in Brazil. Acai palms are located in swamps, floodplains, and Amazon rain forests. Also, acai berries grow in Trinidad, and larger parts of northern South America. People native to the Amazon have been using these berries for hundreds of years and they are one of the essential parts of traditional medicine.

However, the little berries are hard to get due to the fact that acai palms grow as high as 60 feet. The harvesting is done by hand which means that the locals who are responsible for this task have to climb up to dangerous heights just to get them. Locals have to act fast; picking berries and preparing them for shipping has to be done rapidly because berries are shipped by boat and they spoil easily.

Rich in antioxidants

Acai berries are antioxidant powerhouse. Our body needs antioxidants to fight and destroy free radicals. The role of free radicals is to attack and damage healthy cells in our body thus causing various diseases. Regular consumption of acai berries protects your body from free radicals and prevents various health issues. Acai berries are thought to have higher level of antioxidants than strawberries, raspberries or blueberries. And the best thing is, these berries are versatile and they can be consumed in several different ways: raw, in juices, smoothies, as additive to some dessert, dried, or through supplements.

Abundant in important fatty acids

The berries contain high levels of fatty acids like Omega-3, Omega-6, and monounsaturated oleic acid. You already know that our body requires Omega-3 fatty acids to function properly, just like Omega-6. They are good for heart health, brain health, and they regulate high blood pressure as well.

Advertising

Several studies have discovered that acai berries have a quite powerful composition. For example, Schauss AG from Natural and Medicinal Products Research, AIMBR Life Sciences in Washington, US conducted a study to observe the composition of freeze-dried acai berries. Results of this study were published in the Journal of Agricultural and Food Chemistry and they showed acai berries have a high level of phytochemicals and various flavonoids such as orientin, homoorientin, scoparin etc. along with some unknown flavonoids too.

Furthermore, team of researchers also found fatty acids, amino acids, minerals and other nutrients together with oleic acid and palmitic acid.

It’s all about the acai berry skin

The bluish-purple skin is the primary reason why Acai berries got their superfood status. Just like many other fruits, skin of these berries contains fiber and abundance of various nutrients. Also, the highest level of antioxidants from acai berries is located in their skin. Therefore, if you’re about to purchase supplement, juice or some other acai berry-containing product, you should make sure it contains plenty of berry skin.

Aids in weight loss

Acai berries are linked with weight loss. For example, you can even purchase various weight loss supplements whose primary ingredient is acai berry. The benefits of acai berries for weight loss are still subjected to various studies. However, scientists point out that acai berry can only be used as a tool that will help you lose weight, but most definitely the only manner of doing it. Therefore, if you want to lose weight with acai berries, try to combine it with healthy diet and physical activity.

How can this tiny berry help you lose weight? It’s because the berry is rich in antioxidants, vitamins, and fiber. Furthermore, acai berries suppress your appetite making you eat less.

Acai berries are good for your skin

Acai berries are extremely beneficial for your skin as well. You’ve probably noticed the wide range of skin care products containing acai berries on shelves of your favorite cosmetic store or drugstore etc.

Advertising

Acai berries are good for your skin because they are rich in vitamins and antioxidants, plus oleic acid does wonders to damaged skin. Antioxidants, also, kill free radicals that were caused by sun exposure thus preventing further damage in your skin.

In the research about usage of natural ingredients in skin care, Fowler JF Jr from University of Louisville, Division of Dermatology stated that acai berry can be used for treating hyperpigmentation. Findings of this research were published in the Journal of Drugs in Dermatology.

If you have dark patches on your skin, you can easily make them less noticeable with acai berries. Plus, due to their healthy components, acai berries will make your skin look picture-perfect by restoring the healthy glow.

The berries promote heart health

As mentioned above, the berries are rich in fatty acids essential for our health. For example, Omega 3, Omega 6 and even Omega 9 (oleic acid) decrease the level of LDL or bad cholesterol and raise levels of HDL or good cholesterol thus preventing cardiovascular diseases.

Benefits of acai berries for heart health were proven in pilot study conducted by Jay Udani, MD, CEO of Medicus Research. Study included 10 overweight participants who received 200mg of acai pulp per day for a month. Results of the study were published in the Nutrition Journal and they showed that acai ingestion was linked with reductions in glucose, insulin, and total cholesterol.

Immunity-boosting properties

The berries contain arabinogalactan, which is a polysaccharide that induces the activity of cells that play an essential role in our immunity. Regular consumption of the berries helps your body fend off various infections and diseases. Now, you have another powerful weapon against cold, flu, and many other illnesses.

Advertising

Improving digestion

Acai berries are rich in dietary fiber which is crucial for the healthy digestion. Furthermore, healthy digestion is essential for weight loss, which means that with consumption of these berries, you really can’t lose; it’s a win – win situation for you.

Also, the berries have detoxification properties and eliminate toxins and other harmful substances from your body making it healthy and stronger.

Preventing cancer

Acai berries are also linked with cancer prevention, which has been documented in several studies. For example, Susan Percival, a professor with the food science and human nutrition department of University of Florida conducted a study with her team about link between acai berries and cancer cells.

Results showed that acai berries triggered a self-destruct response in about 86% leukemia cells tested. Findings of this research were published in the Journal of Agricultural and Food Chemistry.

Promoting brain health

Due to high levels of antioxidants, acai berries are beneficial for improving the cognitive function. Polyphenols that give acai berries they bluish-purple color activate proteins that clean up damaged cells, thus breaking down and recycling toxic chemicals linked to age-related mental decline.

Advertising

Energy boosters

Due to numerous health benefits, antioxidants and other healthy substances, regular intake of acai berries is, also, linked with energy boost. Although these characteristics of acai berries are still subjected to clinical researches, it is believed they can help with fatigue and exhaustion.

Low in sugar

Acai berries are low in sugar, although quite tasty, and they help regulate insulin in your blood thus proving to be beneficial for people who suffer from diabetes. Also, eating low in sugar foods is always a good thing if you’re prone to gaining weight or in process of losing it.

Rich in vitamins and minerals

As already mentioned, acai berries are rich in vitamins, minerals and other healthy components that your body requires to stay healthy. Here is what these lovely little berries offer:

  • 100-gram serving of fresh acai berries has less than 240 calories
  • Fatty acids (Omega 3, Omega 6, and Omega 9)
  • Calcium
  • Dietary fiber – 50g serving contains 26g of dietary fiber which is nearly 100% of recommended daily value
  • Vitamin A
  • Vitamin C
  • Vitamin B
  • Vitamin E
  • Selenium
  • Zinc
  • Potassium, manganese, copper, iron, and magnesium.

Conclusion

Acai berries were relatively unknown a decade ago, but their popularity is increasing. The berries are considered as superfood and they definitely deserved that status with abundance of vitamins and minerals that improve your overall health and even skin.

What are you waiting for? Munch on acai berries or, simply, make a yummy smoothie right now.

Featured photo credit: Shutterstock via shutterstock.com

More by this author

Katleen Brown

Katleen is a health and beauty advisor.

Seeing Your Ex Partner Getting into a New Relationship Is Often Devastating, Here’s What to Do A Vegan Diet Is Not Only About Giving Up On Meat, It’s More Than That! 5 Home Appliances That You Can’t Live Without 5 Pie Recipes That You’ll Definitely Wanna Try This Weekend 7 Craziest Things Fitness Instructors Want You to Do

Trending in Food and Drink

1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next