Acai Berry for Improving Sleep
Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.
Acai berries are densely packed with plant nutrients that have been shown to possess various nutritional and medicinal benefits for human health ranging from boosting energy levels to improving cardiovascular health to protecting brain and nerve cells. This is the reason why acai berries are widely promoted as a powerful superfood, especially in the natural health community. But is there any benefit of acai berries for improving sleep? Let’s explore it together.
In this article, we’ll explore whether there is any benefit of acai berries for improving sleep from a scientific view. But before we get into how acai berries can help with sleep, we’ll need to learn the basics of these small round bounties a little bit more. So, let’s get started.
Table of contents
- What are acai berries?
- Nutritional and pharmaceutical profile of acai berry
- Benefits of acai berry for improving sleep
- How to use acai berry
- Precautions and side effects
- Final words
What are acai berries?
Acai berries, also known as Amazonian palm berries, are small, rounded grape-like fruits of the palm plant species scientifically called Euterpe oleracea that is native to the tropical and hot regions of the Amazon rainforest of Brazil. When ripe, acai berries get a bright purple color with juicy yellow flesh. Not only do they look attractive, but they are also more than their amazing look - they are uniquely good for human health too.
Acai berries have traditionally been used by the indigenous people of the Amazon rainforest for centuries as food and also in medicine to prevent and manage diverse ailments. Today, acai berries are grown throughout the world and are widely available in various forms such as dried acai powder, frozen acai puree, and acai oral supplements.
Nutritional and pharmaceutical profile of acai berry
Acai berries are very high in dietary fiber, making them enormously beneficial for promoting digestive health. Besides, they contain healthy fats, vital vitamins, minerals, and trace elements along with very little sugar. It’s why acai berries are often considered a low-sugar delicious substitute for other fruits.
Major constituents of acai include vitamins A, B vitamins, vitamin C, vitamin D, magnesium, potassium, zinc, chromium, copper, phosphorus, manganese, and more. Acai berries are also a rich source of plant chemicals such as polyphenols, anthocyanins, proanthocyanidins, carotenoids, and flavonoids, all of which have several pharmacological properties including antioxidant, antimicrobial, anti-inflammatory, and anticancer, just to name a few.
These pharmacological properties of acai berry can help augment physical and mental wellness in many different ways and protect from chronic illnesses such as diabetes, dementia, heart disease, cognitive decline, and even cancer.
Benefits of acai berry for improving sleep
Acai berries can help with sleep in a number of ways. The health benefits of acai berry for improving sleep appear to come from several sleep-promoting compounds it contains and its tremendous antioxidant properties.
Let’s take a look at some common but lesser-known ways how acai berries can help promote sleep:
B vitamins - acai berries contain B vitamins that are well-known for reducing stress, the key factor to contributing sleep issues. B vitamins play an important role in the synthesis of serotonin and dopamine, the two key neurotransmitters that are involved in regulating sleep.
Melatonin - acai berries are a good source of natural melatonin which can hugely help improve sleep cycles and balance irregular sleep patterns.
Magnesium - magnesium is essential for assisting diverse chemical reactions and normal cellular activity which is vital for the maintenance of sleep and relaxation.
Antioxidants - there is a decent amount of evidence that claims that oxidative stress is a leading cause of insomnia and other sleep problems. Recent research suggests that antioxidants can hugely help in falling asleep and staying asleep by reducing oxidative stress and its associated irritations and restlessness. Antioxidants play a vital role in balancing internal equilibrium in the body that promotes calmness and initiate a restful sleep at bedtime.
Amino acids - acai berries contain significant quantities of amino acids, protein, and omega fatty acids that can help ease muscles, enabling them to relax better, which in turn may result in a more peaceful sleep.
How to use acai berry
There are many different ways to use acai berries for improving sleep. Fresh acai berries are highly perishable and hence, only available for immediate consumption in surrounding places where they are grown. The outer skin of acai berries is relatively tough than other berries. For this reason, they are often soaked and blended in order to use in foods.
As fresh acai berries are nigh on impossible to find except where they are grown and harvested, they are mostly available as health drinks, dried acai powders, and frozen acai purees that can be used to prepare acai bowls, smoothies, sorbet, brownies, and many other delicious dishes.
However, the easiest option to add acai berries to your regular diet regimen is considering acai oral supplements. Acai supplements contain acai extracts which are far more concentrated in nutritional value than fruits themselves.
Experts suggest that a dose of 500 mg to 1000 mg of standardized acai berry extract is sufficient per day. But individual doses may differ depending on health goals and needs. Therefore, it’s best to ask a qualified nutritionist, dietician, or healthcare provider to determine how much to take in your specific condition.
Precautions and side effects
Though no reported serious adverse effects have been linked with acai berry consumption so far, excess intake may trigger various gastrointestinal discomforts such as stomach cramps, nausea, and diarrhea.
People with pollen allergies should be extra cautious as it may aggravate allergic reactions. However, in order to determine the safety profile and best dosage, it’s recommended to ask a qualified healthcare provider before starting acai berry supplements.
Acai berries have a long history of use in traditional medicine and food in the Amazon rainforests. There are impressive potentials of acai berries for improving sleep. It can boost serotonin and dopamine level, fight oxidative stress, and promote relaxation, all of which have been found closely involved in both the quality and quantity of sleep. So, if you want to give extra care to your sleep and overall health, you should definitely consider giving a try to these tiny bounties.
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