Acai Berry For Weight Loss and Many Health Benefits

By Cindy Wilson

BS, Dietetics and Nutrition

Updated May 2, 2021 · 18 min read

Acai Berry is one of the most recent and widely talked about as a beneficial herb for many health benefits. You can consider it no less than a superfood because it has some really nonparallel health benefits.

Acai Berry is promoted for weight loss, but no studies in people have been published in peer-reviewed journals in the last 5 years that back that claim. In this generation, life is busy and hectic. You hardly get time to work on your health.

Obesity is a growing concern, not just in the U.S.A but across the world. It is all because of the poor lifestyle that people follow. If you are looking to lose weight, it is necessary to maintain a healthy work and life balance.

Certain things from your routine, you can’t omit. So, the best thing is to incorporate daily exercise and healthy food, like Acai Berry.

Acai berry is promoted for many health purposes, such as weight loss, digestion, immunity, skin and hair, but very little research has been done in people. I will explain the health benefits in detail later.

But first, let us dig deep into what exactly is the Acai Berry.

What is Acai Berry?

Acai Berry is the fruit from the Acai Palm trees. It is mostly cultivated in the South American region.

The fruit is somewhat similar to a cross between the grapes and the blueberries. It is a small, round, blackish-purple fruit with a circumference of around 25 mm.

In appearance, it looks like a grape but is smaller than a grape and with lesser pulp. The Acai fruit comprises 80% of its seed.

It has the exocarp, which is green or purple in color, depending on its maturity. Then there is a mesocarp, which is the pulp, and the endocarp, which is the single, hard seed of about 7 to 10 mm in diameter.

Two crops of the Acai fruit are produced in a year. It yields in the dry season of December and June.

Source: Flickr

​Acai berries are super nutritive when eaten fresh. These berries are perishable, so usually not stored for more than a day. They start to lose their nutritional values.

In the region where the berries grow, people can eat them fresh. But, if you don’t stay in a region where Acai palm grows, you have other alternatives as well.

You can use Acai berries in your food in various ways. You can use them as a powder or as a puree as well. The taste of the Acai berry is similar to chocolate and a berry.

Some scientists believe that Acai has more antioxidants than blueberries, cranberries, raspberries, strawberries, and blackberries. People widely prefer it because of the high antioxidant levels.

Traditionally, people have used Acai to remedy diarrhea, ulcers, upset stomach, and infections. Most of the manufacturers use it as a natural food coloring agent. Many cosmetics, anti-aging creams, shampoos, and conditioners, have acai as their key ingredient.​

Where Does Acai Berry Come From?

Acai berry is native to the Amazonian region. South America is where Acai is grown and cultivated majorly in the world.

Acai plants begin to produce fruits in the third to the fifth year of growth. Usually, this is the time when the plant reaches a height of eight to ten feet.

As the tree grows, there are also the small sucker plants that grow in its surrounding. These also produce Acai berry. The harvesters chose to cut the taller plants and use their center in their salad preparations.

The small sucker plants are kept to harvest Acai berries. Acai palm trees are accustomed to a sub-tropical climate. It is the reason why they grow at a temperature of about 70 degrees.

Source: Wikipedia

The trees can not tolerate lower temperatures. The lowest that they can survive is 50 degrees of a temperature. If you wish to plant the Acai palm tree at your home, make sure to maintain the temperature.

When the harvesters grow Acai palm trees in a region with unfavorable conditions, they do it with a greenhouse. But, one challenge you could face is the height to which the tree grows.

There are options to restrict the height of this tree. It is done by planting the tree in a container instead of the soil or by chopping the primary stalk and depending upon the sucker plants.

The soil conditions that need to be maintained to grow Acai plants are also specific. As I already mentioned, Acai plants are native to the Amazonian soil; the soil needed to be acidic and organic.

To grow the Acai palm at your home, use a container and make sure it has proper drainage at the bottom. To make the soil organic, you can add organic fertilizers for nutrition.

You will have to keep a check on the drainage, and every six to eight months, the plant will have to be re-planted.

Nutritional Value of Acai Berry

One of the key highlights of the nutritional value of Acai berry is its antioxidant activity. All Cranberries are rich in antioxidants.

But, Acai berry has the highest antioxidant levels in it. The antioxidant potency is measured in ORAC, which is Oxygen Radical Absorbance Capacity.

ORAC measures the antioxidant power. Acai berries have the highest ORAC amongst all the fruits and vegetables. It has almost ten times more antioxidant power than red grapes.

• The best part of the Acai berries is, they are low in sugars. So, if you are looking out to lose weight, you need not worry about having Acai berries and spiking your blood sugar levels.
• Acai contains a significant amount of Iron, Calcium, Fiber, and Vitamin A. Acai also contains Anthocyanin compounds such as Resveratrol, Cyaniding, and Ferulic Acid.
• The Anthocyanin compounds are responsible for the color of the fruit and vegetables. They help the body in defending against the free radicals by combining with the flavonoids.
• Oleic acid is one of the beneficial fatty acids, which is present in Olive Oil. Olive oil is beneficial for health, in the same way the Acai berry is!

Nutritional Value of Acai Berry Per 100 Gram

• Calories – 70

• Total Fat – 5 g

• Saturated Fat – 2 g

• Trans Fat – 0

• Cholesterol – 0

• Sodium – 10 mg

• Total Carbohydrate – 4 g

• Dietary Fiber – 2 g

• Sugar – 2 g

• Protein – 1 g

• Vitamin A – 750 IU

• Calcium – 20 mg

The tribes of the Brazilian Amazon are known to have gained 40% of their daily calories with Acai berries. Brazil is one of the highest cultivators of Acai berries in the world.

What are the Health Benefits of Acai Berry?

Acai berry is a bundle of health for you. It is a small berry with million-dollar health benefits. The list is endless because of the never-ending health benefits that the small berry can give you.

Studies in people have not shown that it helps you lose weight, but laboratory studies suggest other potentially beneficial effects.

Always remember that to lose weight, you need to maintain good health. You won’t lose weight if you are suffering from a disease or if your heart is not healthy.

To lose weight, you need to exercise and have sufficient energy in the body. To explain it in more detail, I have listed the top health benefits of Acai Berry. Have a look:

Boosts Immune System

Anti-bacterial, antiviral, and anti-fungal properties are needed to boost immunity. The anti-inflammatory effect comes from the antioxidants.

Acai is rich in antioxidants. It is so rich in antioxidants that it beats red wine by ten to thirty times in the anti-oxidant potency.

It has ten to thirty times more anthocyanins than red wine. Anthocyanins are compounds that bind with flavonoids and work to destroy free radicals in your body.

Free radicals have the power to destroy healthy cells by permeating the membranes. Once the healthy cells get destroyed, your body falls prey to pathogens like bacteria, viruses, and fungus.

To stay away from infections and diseases, it is essential to take an antioxidant-rich diet. Free radicals cause wear and tear, which is related to aging.

The damage caused by free radicals can make you look old. It is also responsible for joint pain. The skin starts looking stressed and damaged. Same with the hair.

Acai is found to be effective in fighting against environmental free radicals causing oxidative stress in the body.

Improves Cognitive Functioning

The meaning of cognitive functioning is related to the brain. Cognitive functioning is your memory, focus, and concentration. Some people have poor concentration and a tendency to forget things.

It is all related to cognitive functioning. It can range from minor to severe problems. Minor cognitive problems include forgetfulness and lack of concentration.

Severe cognitive disorders include Dementia, Alzheimer’s, or other age-related problems. All the minor and major cognitive disorders are caused due to inflammation and oxidative stress in the brain cells.

Scientists have found out that Acai has some brain-saving nutrients such as Anthocyanins and Phenolic compounds.

Anthocyanins such as Cyanidin, Delphinidin, Malvidin, Pelargonidin, Peonidin, and the phenolics such as Catechin, Ferulic Acid, Quercetin, and Resveratrol, collectively help in the smooth brain functioning.

Anthocyanins and phenolic compounds turn the inflammatory pathways off in the brain. They prevent nerve damage.

Improves and Maintains Heart Health

One of the most common reasons for a heart attack is cholesterol deposition.

Anthocyanins are responsible for protecting your body against oxidative stress. They kill the free radicals and help to prevent inflammation.

The Oleic Acid present in the Acai berries helps in building the cell membranes. It is one of the healthiest fats, also present in Olive Oil.

The Extra Virgin Olive Oil is good for your heart health; Acai berries also work in the same way. It reduces inflammation and helps to build cell membranes.

Helps in Weight Loss

For all of you seeking natural ways to lose weight, note that no studies in people have been published in peer-reviewed journals in the last 5 years that substantiate claims that acai promotes weight loss.

Acai berries are believed to curb appetite, reduce cholesterol in your body, and lower glucose absorption in the blood.

I will explain the weight loss benefits in detail in the next section. Include Acai berries in your regular diet to avail of the health benefits and stay fit.

Stimulates Digestion

One reason why Acai berries stimulate digestion is, they are fiber-rich. Fiber-rich food can help digest the food better. Also, the fibers cleanse your gut and keep it clean.

Have you noticed the people who have constipation? They usually have a bloated body. Bloating is caused by the fermentation of food that is stuck in your colon and not cleaned.

The food that is a waste and not excreted will cause your body to bloat. It can cause gastric problems.

Prevents Diabetes

There is not enough reliable information to say whether acai helps prevent diabetes. Diabetes has two types. One is Diabetes type one, and the other is Diabetes type two.

In type 2 diabetes, your body doesn’t make enough insulin or doesn’t use insulin well.

An imbalance in insulin hormone causes the blood glucose level to rise. Diabetes can cause a heart attack as it is related to the glucose level in the blood.

Often, people with diabetes gain weight because of the imbalance in their blood sugar levels. Preliminary research showed that taking acai may increase or decrease fasting blood glucose, so if you take diabetes medicines, talk with your health care provider before using acai.

Cancer Prevention

Acai is rich in antioxidants, which allows it to protect the body from various diseases, including Cancer. If you are a cancer patient, it is important to consult your physician before using any herb.

There is not enough reliable information to say whether acai helps against cancer in people. The mechanism of its action is not very clear.

Scientists have found out that the phenolic compounds in Acai work against Cancer cells. They activate the anti-cancerous enzymes in the body.

Cancer is uncontrolled cell growth in any part of the body.

It promotes cell death in the cancer cells by stopping their cell cycle.

Any severe disease is difficult to be cured completely with the help of herbs until you consult a physician. So do not try any of the herbs in case of severe diseases.

It might cause adverse effects.

Skin Health

The good news for you is that Acai can help you look attractive and make your skin radiant. It is super beneficial for your skin health. Along with losing weight, you can also improve your skin with Acai.

Acai is rich in Vitamin A. Vitamin A is a vital nutrient to maintain your skin, hair, and teeth. The antioxidants in the Acai fruit protect your skin against environmental damages.

The primary cause of aging of the skin is oxidative stress. Your skin starts losing its luster and radiance over time because the free radicals damage the skin cells.

Antioxidants help to kill the free radicals.

Vitamin A and antioxidants help repair the skin cells and regenerate the damaged skin cells. Most of the cosmetic creams that you get in the market have acai extracts in them.

Acai berry also has an extreme moisturizing ability. It can keep your skin hydrated and your lips soft.

Beneficial for Hair

Premature aging of your hair cells causes hair loss. The damage to the hair can be due to various factors. If you go out in dust and sun a lot, it can damage your hair faster.

Sometimes, it is also because of the inflammation in the hair cells due to free radicals. The anthocyanins, together with the flavonoids, help the body to destroy these pathogens.

Acai berries help in strengthening your hair from the roots. If the roots are not strong, there are more chances of hair fall. It is necessary to make the roots stronger to prevent the hair from falling.

Acai berry contains Vitamin A and proteins. Both these things are essential for healthy hair. Vitamin A and proteins help promote hair growth and make your hair grow longer.

Proteins regenerate the hair follicles in your scalp. Premature aging destroys the hair follicles. If there are no hair follicles, there will be no hair growth.

Improves Sexual Health

Acai is found to improve sexual health as it provides energy to the body. It improves the blood circulation in the body, which helps libido.

Provides Energy

Acai berry juice can be used to gain instant energy. It is low in sugar as compared to the other fruits. But, it has a significant amount of fructose.

The calories that you get from the small berry can make you feel energized and rejuvenated.

Acai can keep your body active and full of energy, even post-exercise.

Source: Nutritional Health Store

Why is Acai Berry Good For Weight Loss?

Weight loss is a natural process. If you try to induce it with something unnatural, it is always full of risk. Better than using weight loss pills, it is advisable to eat right.

You have to note that the Acai berry alone will not help you lose weight.

It can just facilitate the weight loss process. You have to eat healthily, exercise, and stay fit. Here is how Acai berry can help in the weight loss process:

Provides Energy

The first and foremost thing in the weight loss process is to have sufficient energy in the body. If your body has no energy, you will feel lethargic and inactive.

An inactive body is one reason for gaining fat. A sedentary lifestyle has gifted most people with obesity. Acai berry has sufficient calories and nutrients to keep your body energetic.

Moreover, Acai has the potential to provide the body with instant energy. So if you are into sports or gymming, Acai juice is beneficial.

The more energy you have in your body, the more active you will be. An active body loses fat faster. Also, an active body accumulates less fat.

​Blood sugar

Preliminary research showed that taking acai may increase or decrease levels of fasting blood glucose, so it could interfere with diabetes medicines.

During digestion, the blood sugar is taken up by the body to produce energy. The extra sugar is converted into glycogen and stored as fat cells in the adipose tissue.

Due to hormonal imbalance, such as diabetes, the blood sugar is not properly taken up by the body. As a result, it is gets converted into fat.

Fat cells

Claims that acai destroys fat cells are not backed by studies in people: no studies in people have been published in peer-reviewed journals in the last 5 years that substantiate claims that acai promotes weight loss.

Curbs appetite

Acai is rich in fibers. Fiber makes you feel satiated and full. When the feeling of a full stomach reaches the brain, you no longer feel hungry.

Plus, fibers in the food stay for a longer time in the body, making you feel full. It curbs your hunger. You will not feel hungry frequently.

It is an important process in weight loss. If you are eating all the time, the body loses the ability to digest the food. It leads to the production of fat cells.

If you eat less, there will be less fat cell formation in your body’s adipose tissue.​

Acai Berry Dosage & Best Uses

Acai berry is a fruit. No doses have yet been determined to use Acai berry for specific purposes. You can have the berries like you have any other fruit.

Be careful with acai weight-loss pills: the Federal Trade Commission has taken action against companies that marketed acai weight-loss products in allegedly deceptive ways. It is better to take the advice of your physician before using any of the pills for weight loss.

Uses and Recipes

Acai berry is the best when used fresh. But, it might not be possible for most of you as you stay in different parts of the world.

Acai berries can be used in four types:

1. Freshly plucked Acai berries

To buy the freshly plucked Acai berries, you need to be in that region where Acai grows. You can grow Acai palm at your home, as I explained previously.

Fresh Acai berries can’t be bought online as they perish in no time. The nutrients start to degrade soon after plucking them. They degrade in one day.

2. Freeze-dried Acai Berry Powder​

If you can’t have fresh Acai berries, there is one more option. You can buy the freeze-dried and powdered form of Acai berries.

3. Acai Berry Puree

Acai berry extracts are also available in the form of Acai berry puree. These are the organic Acai Berries, which are first pureed and then packed.

4. Acai Berry Pills

Most of you might want to try the Acai Berry pills for weight loss. You can buy the pills from the supermarket near you.

Recipes to Use Acai Berry in your Diet

You can add Acai to different recipes and have it regularly. To lose weight; some of the recipes are listed below:

You can try these at home conveniently.

Acai Berry with Frozen Yogurt

Ingredients:

You will require an ice cream maker for this one, but it is worth your efforts. Replace the ice cream with any of the healthy acai desserts.

• 1 cup of pomegranate arils
• 7 Ounce Acai Puree
• 1/2 cup honey
• 32 Ounce Yogurt
• 1/2 cup lime juice
• You can add some Vanilla extract to taste

Instructions:

• Toss the Acai puree with pomegranate arils, honey, and lime juice.
• Drain the liquid from the above mixture and add it to the yogurt.
• Mix the yogurt and liquid mixture well.
• Pour the mixture into the ice cream maker as a base, and add the pomegranate extracts in the end.
• Freeze a little bit and enjoy.

Toss the Acai Berries with your Snacks

You can add Acai to most of the snacks that you eat daily. It is the simplest way to incorporate Acai into your daily diet. If you make it a habit, it won’t be an extra effort.

You can mix Acai berries with the oatmeal when it is getting cooked. It will give you a pleasant taste. Mix it with the salads and satiate your sweet tooth.

You can add Acai berries fresh and whole to anything you want to and enjoy.

Make a Smoothie

You can make a smoothie with Acai puree or fresh Acai fruit. Add some other nutritive ingredients to the smoothie, such as Spinach, Flax seeds, Chia, etc.

You can have it for your breakfast in the morning.

Make Acai Berry Juice

Mix the powder in the water, and your juice is ready. You can have the Acai juice anytime when you require energy. It is a great health drink post-workout and also for sports.

If you are into sports, you can drink Acai juice. You can make a smoothie out of the juice as well. Just mix some soy milk or regular milk and add some nuts.

Your smoothie is ready.

Acai Berry Side Effects

Every herb can show a side effect because it depends on the individual. If you are allergic to pollen, or any particular fruit, be careful before adding Acai to your diet.

It is always better to be safe than sorry. Be sure you know all the side effects of Acai berry before trying it for weight loss.

• Acai berry can curb your appetite. If used for long, it might affect your diet adversely.
• If you see any allergic reactions on your mouth or palms, do not delay your visit to the physician.
• Sometimes the effects can be severe. It might cause nausea, vomiting, heartburn, or itching in the body.
• If you have never tried Acai before, then try to have a small amount of it, and then include it in your regular diet.
• If you plan to use the Acai supplements, be sure to read about the ingredients in them. The ingredients added to the supplements can also cause side effects.
• Pregnant and lactating women should pay extra attention while trying anything like Acai berries.
• If you are suffering from heart disease or any severe ailment, use Acai berry only after consulting your physician.

Closing Words – Is Acai Berry Good for you?

Acai berry is a fruit you can enjoy like any other, but there is not enough reliable information to say whether acai might be helpful for any health-related purpose, including weight loss.

You can include Acai berries in your daily diet in various ways. You can have it like you have fruits regularly. It is a boon for us because such a small berry has such diverse health benefits.

You need to be aware of the side effects of this herb.

It is always advisable to be cautious while trying any natural herbs for weight loss and health benefits. Some might suit you, and some might not.

I hope the article clears all your queries about Acai berry and its health benefits. If you like this article, do not forget to share it with your friends and family.

In the case of any questions, you can post them in the comments below.