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Berry-Go-Round! You Don’t Want To Miss The Amazing Benefits of Acai Berry!

Berry-Go-Round! You Don’t Want To Miss The Amazing Benefits of Acai Berry!

Regardless of where you live, you have probably heard of Acai (ah-sigh-ee). This berry is a superfood that can be found everywhere from boutique smoothie bowl spots and even the frozen food section of your local grocery store. But do you know what it is?

Acai is a small berry that is red and purple in color. It grows on an acai palm tree typically found in central and south America [1]. Aside from being pretty to look at, it’s also great for your health!

While all fruits have nutritional benefits, Acai boosts many antioxidants, making it great for your body, inside and out. In fact, many cosmetic products include the berry because no matter how much it’s processed, the antioxidant levels remain strong. It also contains high amounts of Vitamin A and phenolic compounds.

Acai also has natural detoxifying contents, iron, calcium, fiber and more! It even helps combat fatigue, furthering it’s claim to be a great breakfast food [2].

In recent years, Acai has made a name for itself through smoothie bowls and other trendy breakfast items. It’s an excellent addition to your diet because it not only looks beautiful, but it tastes good, too. For anyone who has struggled with eating well, you know that is a rare combination.

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Nutrition Profile

The following is a highlighted look at the nutritional profile of 100g of pure, unsweetened Acai berry [3].

  • Calories: 70.0
  • Total Carbohydrates: 4.0g
  • Sugars: 2.0g
  • Vitamin A: 750 IU
  • Calcium: 20.0mg

Health Benefits of Acai Berry

We’ve established that it’s beautiful and high in antioxidants, but there are more reasons to include the superfood in your diet.

1. Acai Helps Protect Against Cardiovascular Disease

The phenolic compounds in Acai helps to protect against heart disease and even cancer. In one study, researchers saw a reduction in the metabolic disease markers in overweight patients. This happened through consuming just 100 g of Acai pulp twice a day for 30 days.

2. Acai Can Provide More Energy!

Who doesn’t want more energy? Acari contains antioxidants, omega fatty acids, iron, calcium, fiber, vitamin A and anthocyanin which has been shown to aid in health. Because these things help you to break down carbs in a steady way throughout the day, you stay feeling full and energetic while avoiding that exhausted feeling. A recent study found that Acai represents one of the best sources of antioxidants you can buy!

3. Acai naturally detoxes the body.

A study by Sao Paulo State University over the span of 10 weeks used Acai berry pulp to treat a type of bladder cancer in mice. Not only did the cancer lessen, but DNA was actually repaired. While it’s important to keep in mind that mice and humans do not necessarily function the same way, it is a great sign of what the antioxidants can do in our bodies! Another study found that immense cell function was drastically increased simply by ingesting Acai.

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4. It Helps Improve Your skin.

Dr. Lindsey Duncan, ND, CN says Acai helps to maintain healthy hair, skin and nails, especially in females. This is largely due to the polyphenol antioxidants Acai has that can fight free radicals and oxidative stress. The best part? It can even slow down aging!

5. It increases your blood flow.

Healthy circulation is key. When your blood is circulating well, it can help you ward off health ailments. Plus, Acai assists in regulating and establishing proper blood flow. Researchers for one study have quickly figured out that adding in just a little bit of Acai to your daily eating habits positively affected cellular function.

6. Acai helps with range of motion.

In a pilot study called “Pain Reduction and Improvement in Range of Motion after Daily Consumption of an Acai” showed that after only three months of eating Acai, the subjects who experienced conditions such as osteoarthritis experienced way less pain.

7. Acai might help you lose weight.

Amherst College’s Acai Report 2005 study showed that because of all the healthy contents of Acai, ingesting the blueberry-sized berry could aid in weight loss!

Possible Side Effects

Now that we’ve talked about how incredible Acai is, let’s touch on the possible side effects that could come with eating the berry.

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Natural Standard, a research collaborative involving Harvard Medical School did a study and found few side effects. These included bloating, gas, nausea, constipation or loose stool, but all were minor and seemingly temporary.

More so, extracts and supplements of the berry could decrease blood sugar and have bad interactions with blood sugar-lowering medication. So if you’re on any medications to control blood glucose, talk to your doctor before including the berry in your diet. Lastly, it’s important to avoid eating Acai if you’re on a medically-prescribed low-potassium diet.

How to choose, pick and eat

Unless you’re in a Brazilian rainforest picking Acai off the trees, you can’t get fresh berries because they rot too quickly. However, if you’re in the US, you can get freeze-dried Acai in capsule form and the most popular form is frozen. This makes picking Acai at the grocery store super simple! No inspection necessary.

You can purchase Acai powder, capsules and frozen berries/puree at grocery and health food stores. And of course you can also buy online. Depending on what type you purchase (frozen or capsule) you can ingest the berry in different ways. If frozen, opt for smoothies or breakfast bowls.

Who can (and can’t) eat Acai?

As mentioned earlier, Acai is good for anyone unless on specific dietary restrictions or allergic to fruit. As with any fruit, enjoy in moderation to avoid excess sugar. If pregnant, check with your doctor before ingesting. While it hasn’t been shown to be dangerous, it is never wise to make assumptions when it comes to your health.

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Starting off with the simple yet delicious Acai Bowl!

Quick and Easy Acai Bowl

    Image from Dinner at the zoo

    Makes 2 servings

    • 1 cup apple juice
    • 1 large banana, sliced
    • 1 1/2 cups frozen berries
    • 1/2 cup vanilla greek yogurt
    • 1 tablespoon honey
    • 1 frozen packed of acas berry puree broken into piece
    • Assorted toppings such as sliced almonds, berries, shredded coconut, granola, chia seeds, sliced bananas, etc.

    Instructions:

    1. Place the apple juice, banana, frozen berries, yogurt, honey and acai puree in the blender.
    2. Blend until thoroughly combines and smooth.
    3. Pour the smoothie into 2 deep bowls.
    4. Arrange the desired toppings over your smoothie bowls and serve.

    Featured photo credit: Total Body Nourishment via totalbodynourishment.com

    Reference

    More by this author

    Heather Poole

    Technical writer

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    Last Updated on February 15, 2019

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

    And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

    Why is goal setting important?

    1. Your needs and desire will be fulfilled.

    Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

    For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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    Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

    After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

    So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

    2. You’ll find out what truly motivates you

    The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

    The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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    We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

    What we think we want will rarely provide us with what we actually need.

    3. Your state of mind will be a lot healthier

    We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

    Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

    But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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    What you truly want and need

    Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

    Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

    Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

    When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

    Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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    Nobody needs a mansion or a sport’s car but we all need love.

    Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

    Nobody needs to be famous but we all need peace, calm, balance and happiness.

    The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

    It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

    Now all you have to do is see past the fraud and deception and find the right path.

    Featured photo credit: Unsplash via unsplash.com

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