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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 March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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