13 Important Benefits of Acai Berries

by John Staughton (BASc, BFA) last updated -

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Acai berries help improve heart health and aid in weight loss, skin care, and digestion. They also help reduce allergies and boost the immune system and energy levels. The fruit is an aphrodisiac, a brain booster, and a great weapon against premature aging, and unexplained fatigue or exhaustion. Overall, these miraculous little berries can have a huge impact on your health!

What are Acai Berries?

Acai berries come from the acai palm, which is widely found in the Amazon Basin. The acai palm and berry belong to the Euterpe genus and there are eight major species, primarily grown in swamps and floodplains. They represented a major staple food of the indigenous tribes, and the nutritional value made these berries vital to their overall health, sometimes making up more than 25% of their food volume intake.

Acai berries are one of the newest and most popular organic solutions for a wide range of health concerns. It is being actively used by alternative medical practitioners. The different varieties are often said to have different benefits, with the white acai berries not being nearly as potent or powerful as the dark red or purple varieties. The berry has a large seed in the middle which makes up approximately 80% of the fruit, but the remaining endocarp, pulp, and skin all contain beneficial nutrients.

Watch Video: 5 Interesting Benefits Of Acai Berries

Nutritional Value

Nutrition Facts

Beverages, Acai berry drink, fortified
Serving Size :
Water [g]84.88
Energy [kcal]62
Protein [g]0.83
Total lipid (fat) [g]0.83
Carbohydrate, by difference [g]12.83
Fiber, total dietary [g]1.2
Sugars, total [g]11.1
Calcium, Ca [mg]19
Iron, Fe [mg]0.16
Magnesium, Mg [mg]11
Phosphorus, P [mg]13
Potassium, K [mg]130
Sodium, Na [mg]13
Zinc, Zn [mg]0.11
Vitamin C, total ascorbic acid [mg]42.1
Thiamin [mg]0.03
Riboflavin [mg]0.04
Niacin [mg]9.06
Vitamin B-6 [mg]1.1
Folate, DFE [µg]4
Vitamin B-12 [µg]3.4
Vitamin A, RAE [µg]485
Vitamin A, IU [IU]9698
Vitamin E (alpha-tocopherol) [mg]11.11
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]16.7
Fatty acids, total saturated [g]0
Fatty acids, total monounsaturated [g]0
Fatty acids, total polyunsaturated [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA
According to the USDA National Nutrient Database, acai berries contain carbohydrates, dietary fiber, healthy fats, and protein and are rich in vitamins and minerals. They contain vitamin A, vitamin E, and vitamin C. Amongst minerals, acai berries contain calcium, iron, potassium, and sodium.

Health Benefits of Acai Berries

The most researched health benefits of acai berries are explained below.

Improve Cardiovascular Health

Acai berries contain high levels of anthocyanins, which are a form of plant antioxidants, as per a study by Dr. Susanne Mertens-Talcott, et al., Texas A&M University. Antioxidants seek out and eliminate the free radicals that are responsible for a wide variety of diseases and conditions, including heart diseases. Anthocyanins are also related to regulating blood cholesterol by reducing the LDL (bad) cholesterol, thereby lowering the risk of atherosclerosis, stroke, and heart attack, according to the Journal of Atherosclerosis and Thrombosis.

Regulate Blood Pressure

Acai berries have plenty of plant sterols, which act as vasodilators and relax blood vessels to reduce blood pressure, says The American Journal of Clinical Nutrition. This prevents blood clots that can lead to strokes and heart attacks and generally improves the circulation and oxygenation of the blood.

Weight Loss

Research indicates that the pulp of acai berry can help in weight loss. It not only stimulates weight loss but also helps people maintain a healthy weight by reducing the negative impact of high-fat diets. In recent years, acai weight loss supplements and pills have become wildly popular and although the results are not uniformly successful, there have been a number of positive testimonials regarding the same.

One study found that 30 days of using acai berries resulted in a lower level of fasting insulin and glucose levels, as well as a reduction in total cholesterol levels. The high fiber content of acai berries can also reduce appetite and stop hunger pain associated with overeating and weight gain.

A wooden bowl of fresh acai berries with leaves on a mat

Skin Care

The Phytochemistry Letters journal says that the antioxidant properties of acai berry powder aids in skin care. Acai oil is frequently used in cosmetic products because the antioxidants in the oil can relieve irritation and redness and moisturize the skin. Also, if acai berries are ingested, they can give the skin a healthy, attractive glow. In fact, in Brazil, the pulp of the acai berry has been used for generations to treat or reduce the number of skin conditions and diseases.

Aid in Digestion

Acai berry juice has strong detoxifying effects on the human body, which helps cleanse the body’s digestive system and removes the build-up of hazardous toxins. It contains natural fiber, which aids in digestion and absorption of nutrients from food. It bulks up the bowel movements, making the excretory processes regular, and reducing the chances of constipation and other uncomfortable digestive issues. Consuming fiber-rich acai berries can also give bulk to the stool and reduce the chances of diarrhea as well.

Boost Immunity

Acai juice is a wonderful source of vitamin C, which is a well-known immunity booster. Its antioxidant properties fight against the free radicals and keep you healthy, away from many life-threatening diseases.

Rich in Antioxidants

A research report led by Alexander G. Schauss, Ph.D et al. showed that acai berry had significantly high antioxidant potential, which help scavenge free radicals. The antioxidants also showed potential for anti-inflammatory properties.

Boost Energy

The acai berry extract is a well-known supplement used to boost instant energy. It also aids in combating fatigue and mental exhaustion. This is confirmed by a 2015 study issued in the Applied Physiology, Nutrition, and Metabolism journal.


Although the direct impact of acai berries on sexual stamina and sex drive is not completely known, they do have the ability to increase the blood circulation throughout the body. Since a lack of blood flow is one of the primary causes of erectile dysfunction and lack of sexual stamina, acai berry juice is commonly used as an alternative medicine for helping people with these conditions.

Delay Premature Aging

Acai berries slow down the aging process due to their high levels of antioxidants. Antioxidants remove the free radicals that cause the breakdown of skin, hair, teeth, and eye health, often associated with premature aging. Regular consumption of acai berry juice helps to reduce the damaging effects of free radicals, tooth decay, hair loss, macular degeneration, and cataract formation. Also, the application of acai oil to certain areas of the skin helps prevent wrinkle formation. Dr. Joseph Fowler of the University of Louisville in a study cited in the Journal of drugs in dermatology talks about acai berries being highly beneficial against hyperpigmentation. Cellular oxidative damage and various types of inflammation can also be reduced with the frequent use of acai berries. However, the specific components of acai berries have not been identified that give it such potent health abilities.

Health benefits of acai berry - infographic

Boost Cognition

In terms of brain health and function, Nutritional Neuroscience shows a link between acai berry juice and increased mental functioning and sharpness of mind. The berries also improve memory and protect the brain from the development of neural disorders.

Promote Wound Healing

Acai berries have anti-inflammatory properties because of which the acai berry water extracts are used to speed wound healing.

Improve Metabolism

The antioxidant properties of acai berries are its most celebrated aspect, and they can also benefit healthy cellular metabolism and functioning. They reduce the chances of unhealthy apoptosis (cell death) and increase the efficiency of the cell’s absorption of nutrients and the subsequent translation into useful energy.


There are many uses of acai berries, including the following:

  • There is a huge range of cosmetic products that contain acai berry oil, owing to the skin-enriching properties in it.
  • The fruit is also widely used in juices, dietary pills, salads, as well as a good livestock food source to promote animal health.
  • Traditionally, the leaves were also used to make mats, hats, brooms, and roofing material for thatched homes.

How to Eat?

There are many different ways to eat acai berries, below we discussed them in detail. Let’s take a look.

  • Fresh acai berries can be eaten raw. They are perishable in nature so are used for immediate consumption.
  • They are also available in other forms that have a longer shelf life, including frozen fruit purees, juices, and powders.
  • Acai berries can be used in preparing various foods like jelly beans, ice-creams, etc.
  • The most delicious way to eat these berries is by making an ‘acai bowl’. It is made by preparing the acai puree and topping it with honey, granola or muesli.

What is Acai Berry Cleanse?

Acai berry cleanse is a detoxification regimen that helps in colon cleansing and weight loss. Acai juice is the most important factor here and it works better than the supplements available in the market. The cleanser washes away the toxins from the body and promotes regular bowel moments, treats constipation, and boosts energy.

Side Effects

While it is clear that consuming acai berry can be very beneficial to overall health and is used by millions to protect themselves from various diseases, there are inherent risks in taking this miraculously healthy berry.

  • Allergy to pollen: If you have any allergies to pollen or other fruits, be very careful before adding it to your diet, and consult your doctor for an updated allergen test.
  • Effects of additives: The additional ingredients added to the supplements can reduce the benefits of the fruit, or even prove harmful to your health. The most common additive is caffeine, which gives an instant energy boost that people associate with healthy activity in the body.
  • High sugar content: The fruit and its juice contain sugars and calories, which can be detrimental to weight loss attempts and can also be very dangerous for diabetics if consumed in bulk.

Other than these risks, acai berries can provide you with a wealth of health benefits to improve your body and mind!

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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