There have been many claims made about the "super food" benefits of acai berry from anti-cancer to weight-loss. These claims are made by savvy marketing gurus trying to sell their products or by multilevel marketing companies attempting to build their fortunes. However, these hyped up claims are not supported by evidenced based scientific research or academic studies. In other words, acai berry is not the "magic pill" or a panacea for all ills - nor does it promote weight-loss. However, acai berry does have potent antioxidant and phytonutrient qualities that merit explanation, and when taken together with other nutrients in a well-balanced diet can very well provide added health benefits.
The antioxidant value or potency of acai berry and other foods is determined by assessing their Oxygen Radical Absorbance Capacity known as ORAC value. The higher the ORAC value of a particular food, the greater its ability to neutralize free-radicals. Free-radicals are highly reactive compounds that cause cell damage through oxidative stress and DNA mutations, which may contribute to aging, cancer, heart disease, nervous system degeneration and chronic disease in general. Researchers believe that diets high in various spices, fruits and berries, chocolate (cocoa), and herbs, grains and nuts, beans and vegetables offer protection against free-radical damage and degenerative disease due to their antioxidant and polyphenol ( substances found in plants) compounds. The following list is an example of various foods and their ORAC values per 100 gram serving.
1. Cloves, ground - 314,446 ORAC value
2. Cinnamon, ground - 267,536 ORAC value
3. Oregano, dried - 200,129 ORAC value
4. Turmeric, ground 159,277 ORAC value
5. Acai berry powder (freeze-dried) - 102,700 ORAC value
6. Cocoa, powder (unsweetened) - 80,933 ORAC value
7. Curry, powder - 48,504 ORAC value
8. Sage, fresh - 32,004 ORAC value
9. Yellow Mustard, seed 29,257 ORAC value
10. Ginger, ground 28,811 ORAC value
Acai berry juice (liquid) does not offer as much antioxidant protection as the freeze-dried acai powder. Researchers tested various berry and fruit juices and noted that (highest to lowest) pomegranate juice > red wine > Concord grape juice > blueberry juice > black cherry juice = acai juice = cranberry juice > orange juice = green tea = white tea = apple juice. They concluded that when in liquid form, acai berry lost some of its antioxidant capacity as compared to other juices, and that pomegranate juice had 20% more antioxidant potency than any of the other juices tested. However, in freeze-dried powder form, acai berry has the highest ORAC value of any other fruit or berry per 100 gram serving size as follows.
1. Acai berry powder (freeze-dried) - 102,700 ORAC value
2. Elderberries, raw - 14,697 ORAC value
3. Cranberries, raw - 9584 ORAC value
4. Black plums, with skin - 7581 ORAC value
5. Blueberries, raw - 6552 ORAC value
6. Red plums, with skin - 6259 ORAC value
7. Blackberries, raw - 5347 ORAC value
8. Raspberries, raw - 4882 ORAC value
9. Red apples, with skin - 4275 ORAC value
10. Strawberries, raw - 3577
Therefore, if considering supplementing with acai berry, choose organic freeze-dried powder over juice formulations, and incorporate it as part of an overall well-balanced diet including organic whole-foods, as well as avoiding processed foods and beverages. Moreover, remember that there is no magic pill or food, and preventing disease and losing body fat is best achieved when good lifestyle behaviors are followed.
______________________________
References
Halvorsen, BL et al, Content of redox-active compounds (i.e. antioxidants) in foods consumed in the United States, Am J Clin Nutri (2006); 84: 95-135
Schauss, AG et al, Phytochemical and nutritional composition of the freeze-dried Amazonian palm berry Euterpe oleraceae Mart. (acai), J Agricl Food Chem (2006); 54 (22): 8598-8603
Seeram, NP et al, Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States, J Agricl Food Chem (2008); 56:1415-1422
Wu, X et al, LIpohilic and hydrophilic antioxidant capacities of common foods in the United States, J Agricl Food Chem (2004); 52: 4026-4037
ars.usda.gov/SP2UserFiles/Place/12354500/Data/ORAC/ORAC07.pdf
0 comments