Nutritional Information For Acai Berries

Acai berries are native to Central and South America. Approximately equal in size to a blueberry, the acai berry consists predominantly of an inedible seed that is discarded to leave the skin for use in different acai products. There is no denying that the acai berry is a nutrient-dense fruit rich in vitamins, minerals and antioxidants. Despite its nutritional benefits, however, research has yet to confirm claims linking acai to speedy weight loss, cleansing, detoxification or chronic disease treatment.

Calories and Fat

Unlike other fruits, acai berries are surprisingly high in fat, with each 4-ounce serving providing 100 calories and 6 grams of fat. However, all fats are not created equal. Acai is rich in healthy unsaturated fatty acids, including omega-3, omega-6 and omega-9. Those healthy fats play a role in dilating blood vessels, reducing inflammation and discouraging blood clotting.

Antioxidant Capacity

According to David Grotto, registered dietitian and author of "101 Foods That Could Save Your Life," acai berries are a rich source of a class of antioxidants known as anthocyanins. In fact, the antioxidant capacity of a 4-ounce serving of acai berries exceeds that of blueberries, strawberries and red wine combined. Anthocyanins play an important role in reducing oxidative tissue stress by quenching free radicals and thus act as protective agents against the development of cancerous cells.

Phytochemicals

In addition to antioxidants, acai berries contain phytochemicals or plant chemicals known as plant sterols. As the name implies, plant sterols are found in foods of plant origins. Interestingly, they have been shown to reduce the intestinal absorption of cholesterol, thereby lowering blood cholesterol levels and contributing to a healthier blood lipid profile.

Vitamins and Minerals

Acai berries are rich in a plethora of vitamins, including thiamin (B1), riboflavin (B2), niacin (B3) and vitamins A, C and E. Moreover, it contains minerals such as calcium, magnesium, zinc, and potassium. To ensure an adequate intake of vitamins and minerals, consume a wide variety of whole grains, fruits, vegetables, lean proteins and healthy fats on a regular basis.

Dietary Recommendations

According to the 2005 Dietary Guidelines for Americans, people who consume a diet rich in fruits, vegetables and whole grains are at a reduced risk of developing diabetes, strokes and some cancers. Specifically, the guidelines recommend consuming at least two cups of fruits a day based on a 2,000 calorie diet. The acai berry is a fruit and can be consumed in moderation to meet this dietary recommendation. However, it is important to keep in mind that acai is predominantly sold in the form of juices and smoothies, whereas the dietary guidelines advise that most of your fruit intake comes from whole fruits for added fiber. If you choose acai beverages, go for brands that offer 100 percent juice with no added sugar.

Preparation and Serving

Acai berry is found on the market in the form of juices, powders, bottled smoothies and frozen pulp. Fresh acai berries however, only can be found in their native planting grounds because of their highly perishable nature. Bear in mind that exposing acai to heat may destroy some of its micronutrients and antioxidants. This is true of most fruits and vegetables. Because of that, it is recommended to prepare fruits and veggies with as little processing as possible. Acai can be added to smoothies, cereal, yogurt, baked goods, jams and sauces.

Use

The acai easily can be incorporated to an overall healthy diet. However, there is no solid evidence showing it can perform miraculous feats associated with weight loss, detoxification or disease treatment.