Açai
Surprising fact: Açai is quite high in fat (mostly unsaturated), compared other fruits, with 5g fat in ½ cup of frozen açai (half a large avo has ~15g fat).
Açai are medium-sized, dark purple berries that look like a mix between blueberries & grapes. They are full of antioxidants, incl. anthocyanins, polyphenols, and vits A, C & E. Compared to blueberries, they have more protein, calcium, iron, and vitamins A & C, whilst being lower in sugar.
Technically they aren’t berries — they’re drupes (new word for the day!) - fruits that have a central pit rather than a bunch of small seeds inside such as plums, cherries & olives. They grow on açai palm trees in the Amazonian rainforests of South & Central America.
Açai have various health benefits, a few of my favourites are outlined below:
(Note: There are very few human studies on açai so most claims come from animal studies)
IT MAY HELP PROTECT THE BRAIN
Polyphenols might be able to protect our brains from neurological diseases. A 2013 in-vitro study found that açai extract was protective against build-up of beta-amyloid, proteins linked to development of Alzheimer’s. Açai also appears to boost a ‘brain cleaning’ a process called autophagy whereby it gets rid of old / toxic cells, AKA “neuronal housekeeping”.
IT MAY HELP PROTECT YOUR HEART ❤️
Because açai contains plant sterols — cholesterol-like compounds found in fruits, veg, nuts & grains - it may prevent the absorption of dietary cholesterol. A 2018 study gave 40 healthy women between the ages of 21 - 27, 200g of acai pulp daily for 4 weeks. Eating the açai boosted their “good” HDL cholesterol metabolism, which protects the heart. Plus, they had increased antioxidant activity. Antioxidants are powerful compounds found in plants that can be protective against cell damage that can lead to diseases like cancer & heart disease.
POTENTIAL ANTI-CANCER PROPERTIES
Açai contains anthocyanins (pigment that give some fruits / veg their deep violet colour), which are antioxidants that can help reduce cancer risk. Of 300 foods, açai comes out on top for antioxidant content, beating blueberries & pomegranates.
IT’S DELICIOUS!
On my Recipes page you’ll find that I’ve included my recipe for a tasty and healthy açai bowl… Let me know if you try / like the recipe!
IT MAY SUPPORT SKIN HEALTH
High antioxidant levels help fight free radicals (whether from pollution, environmental contaminants, stress, poor nutrition, or too much ultraviolet light) which can damage skin cells. A 2017 study found that açai extracts have the potential to help heal wounds, possibly due to it’s polyphenolic & anthocyanin content, which other studies have shown to boost skin collagen & elastin.
BOOSTS DIGESTIVE HEALTH
Fibre and antioxidants in açai are good for our gut. A preliminary study in 2017 looked at the effects of açai on the human digestive tract. They were able to track how their polyphenols traveled from eating to digestion. Around half the polyphenols made it at least as far as the colon (at the end of the digestive tract). Therefore indicating açai might act as a prebiotic (i.e. they have the ability to feed the good gut bacteria).
Potential Downsides?
You might prefer not to think about the potential downsides of a food that clearly has health benefits, but here are a few to be aware of:
They can be expensive
It may require a lot of food miles - Açai isn’t a local food unless you live in the Amazon. That means the berries and products we make from them may have to travel really far to get to your grocery store or home. Food miles matter because transportation of food emits greenhouse gases that contribute to climate change. Although reducing your consumption of animal products has the most beneficial impact, buying locally is another way to reduce the carbon footprint of your diet.
Some products may not be as nutritious as the whole food - Since it’s unlikely that you’ll find açai in its whole-fruit form where you live, check ingredient labels to be sure the product doesn’t contain additives or added sugar!
