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Superfood Saturday: All About Acai

Let’s begin with probably the most quick query. How do you pronounce acai? Say it “ah-sah-EE.” For those who’ve by no means heard of acai or aren’t positive what it’s, that’s no shock for the reason that South American fruit is a comparatively new introduction to the U.S. meals market. Acai has rapidly achieved “superfood” standing for a lot of wholesome eaters due to its potent dietary content material and flexibility. Acai additionally has been hyped with unsubstantiated studies about its miraculous powers to treatment illnesses and assist in weight reduction. Whereas these claims stay unproven, we are able to say for positive that acai may give a lift of helpful vitamins to your Flex meals and snacks.

Right here’s what it is advisable learn about this unusual fruit:

Acai is a berry-like fruit that grows on palm bushes within the Amazon rainforest, the place the natives have been harvesting and consuming it for hundreds of years. The bushes develop within the wild there. They’ve now been planted in Hawaii to fulfill the rising demand for the fruit, however they’re not tailored to rising within the continental U.S.

The fruit is comparable in dimension and form to blueberries. Acai berries have darkish, purple pores and skin with yellow pulp. Inside are massive pits, such as you discover in olives. The pulp is juicy, and its taste tends to be bland or faintly bitter. The contemporary fruit is extremely perishable, so it have to be processed rapidly or it turns into inedible. 

Within the 1980s and 90s, acai “bars” serving smoothie-like drinks and breakfast bowls grew to become all the fashion in Brazil’s cities, the place the fruit was found by visiting People. Acai first grew to become out there within the U.S. within the 2000s as an ingredient used at juice bars to pump up the nutrient content material of freshly made drinks. Now acai can also be exhibiting up in a variety of meals merchandise offered in grocery shops.

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Vitamin Highlights

acai powder

Acai has been labeled as a “superfood” as a result of it has a excessive focus of nutritional vitamins, fiber, antioxidants, and important fat. Based on the US Division of Agriculture (USDA), an oz. of acai puree offers you about 20 energy, 1.5 grams of carbohydrates, 1.5 grams of fiber and nearly no sugar. It’s also a wealthy plant supply of omega-Three fatty acids, which assist shield coronary heart well being.

The element of acai that has drawn probably the most consideration from vitamin researchers is anthocyanin, a micronutrient with highly effective results on our well being. It’s an antioxidant, which implies it eliminates “free radical” cells in our our bodies which can be linked to all kinds of illnesses. Cherries, blueberries and crimson wine are excessive in anthocyanin. Consuming acai almost tripled the blood ranges of antioxidants within the topics of a examine revealed within the Journal of Agricultural Meals Chemistry.

Well being Powers

Acai berry

Among the many indigenous individuals who eat acai as a part of their conventional eating regimen, the fruit has lengthy loved an nearly mystical popularity as a cure-all for main and minor well being issues. Whereas many claims made about acai’s advantages haven’t been verified, scientists finding out acai within the laboratory have reported that it has “anti-inflammatory actions in colon most cancers cells and may be efficient as pure colon most cancers preventative,” in line with a analysis paper within the Journal of Vitamin and Most cancers.

Some on-line analysis has been touting acai’s capability to quickly burn fats and spur dramatic weight reduction. Be cautious of any such statements. As a substitute, belief in the undeniable fact that actual and lasting weight reduction comes from consuming applicable parts of nutrient-dense meals—that’s, your Nutrisystem plan. Acai may be part of that, however it isn’t higher for weight-loss than the various different wholesome meals you’re consuming.

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Purchaser’s Information


Contemporary acai will not be discovered within the U.S., however the frozen pulp is now offered in lots of supermarkets. Acai juice is on the market alone and blended with different fruit juices. The fruit is also used as an ingredient in smoothies and different dietary drinks, jellies and desserts. Earlier than buying any of those merchandise, test to see how a lot precise acai is included—typically it’s a really small element—and have a look at the sugar content material to make certain you’re getting the vitamins within the fruit and never quite a lot of further energy.

Acai tablets are offered on-line and in health-food shops. The powdered acai they’re constructed from might have among the vitamins within the fruit, nevertheless it has not one of the worthwhile fiber. Although, simply taking capsules is rarely the easiest way to get the necessary weight reduction advantages of consuming fruit and veggies. 

Contemporary Concepts


The 2 hottest methods to take pleasure in acai are in a smoothie or a bowl. You’ll be able to embody the frozen pulp with contemporary berries and a banana, blended with a vanilla shake from Nutrisystem, to make a super-nutritious smoothie that provides you one PowerFuel and one SmartCarb. Right here’s a easy recipe we love that may embody acai instead of some portion of the opposite berries >

Smoothie bowls allow you to incorporate entire fruit and crunchy components similar to nuts or granola that don’t work in drinks. Earlier than you construct your bowl, mix acai pulp with non-fat yogurt or milk, then add extra tasty components to make a breakfast that may maintain you fueled up all morning. We present you the ins and outs of creating smoothie bowls right here >