In our quest for healthier eats, Acai bowls are a favourite go-to snack post-workouts and post-meals. Sure we all know that acai berries are the superfood of all time, but you can’t help but wonder just what is it that makes the acai berry so special. No need to be intimidated by this small fruit, here we list 10 health benefits of acai berries that will make you want acai in everything.

Just what are Acai berries? They’re a small tiny fruit resembling that of grapes, harvested from South America’s Acai Palm Trees. The taste of the berry can be described as an interesting blend of chocolate and blackberries—a little bit acidic, most parts refreshing and every part delicious.

IMPROVES COGNITIVE ABILITY

Regular intakes of acai berries has been shown to improve cognitive function. Not only does it enhance and improve memory, it also improves overall brain health. This is thanks to numerous antioxidants present in the berry that helps to improve blood flow to the brain, while also lowering stress and inflammation.

Though more research is required, studies suggest that antioxidant-rich diets may lower the risk of neurological diseases such as Alzheimer’s and Parkinson’s.

BOOSTS IMMUNE SYSTEM

Consumption of acai berries boosts the production of fundamental cells that make up our immune systems, such as certain types of white blood cells and delta T cells. Combined with its high concentration of vitamin c, it makes for the perfect smoothie to have to ward off the flu.

IMPROVES HEART HEALTH

One particular antioxidant present in acai berries is known as anthocyanin, regular consumption of which reduces the risk of heart attacks especially in young and middle-aged women.

On top of that, it helps to balance cholesterol levels by boosting production of “good” cholesterol and reducing production of “bad” cholesterol, reducing the risk of narrowing arteries.

ANTICARCINOGENIC PROPERTIES

Though further research is needed to confirm this, consumption of anthocyanin in acai berries have been observed to prevent cancer cell development and induce death of cancer cells, therefore preventing cancer cell invasion and the formation of tumours.

IMPROVES CELLULAR HEALTH

Acai berries are one of the world’s highest ORAC (Oxygen Radical Absorption Capacity) food, ORAC being a measure of how well antioxidants are capable of neutralising free radicals, which would otherwise cause cell damage.

Despite its small size, it has more antioxidants than other fruits such as blueberries and grapes, therefore only small doses are required. A little goes a long way!

BOOSTS ATHLETIC PERFORMANCE

Apart from antioxidants, acai berries also contain fatty amino acids which promote muscle performance, energy production and endurance. It does so by reducing the body’s metabolic stress while reducing the perceived exertion, making them the perfect energy-boosting snack to grab on the go.

AIDS DIGESTION

Rich in fibre, consuming more acai berries helps to cleanse the digestive system and keep it functioning normally, riding us of sluggish digestion and allows for better absorption of nutrients from food.

The powerful detoxification capacities also help to allow the body to carry on burning fat, and also to lose weight.

IMPROVES SKIN CONDITION

Rather than chemical-based skin cares, natural skin care products are always a great alternative. Due to acai berries’ high antioxidant content, acai oil is an extremely popular ingredient in many beauty products.

When consumed, it also provides the nutrients your body requires to give it that healthy glow.

ANTI AGEING

As ageing is relative to cellular damage, acai berries having a high ORAC value means that apart from reducing cellular damage, it also helps to slow down the ageing process.

Apart from reducing effects such as hair loss and cataract formation, application of acai oil also helps to reduce the formation of wrinkles.

IMPROVES LIBIDO

While it’s not an aphrodisiac, it does help improve blood flow and circulation throughout the human body.

Since the lack of blood flow is one of the leading causes of erectile dysfunction and the lack of sexual stamina, acai berry juice is a great alternative to medication for those with such conditions.

Many of us have a morning routine that we are used to doing on a daily basis. Need that cuppa to perk yourself up before heading out to work? How about dragging yourself to the gym before breakfast to get that workout done first thing in the morning?

If one of these scenarios sounds familiar to you, then it is time to break that habit. It is important to set aside time for breakfast to ensure that you have enough fuel to start your day right.

Here are 7 Things You Should Never Do On An Empty Stomach, because they may cause you discomfort and even health issues in the long run.

#1 DRINK ALCOHOL

Those who have tried drinking on an empty stomach would know that it gets them intoxicated much faster. Alcohol goes into the bloodstream at a faster pace and spreads throughout the body quickly.

If you do not wish to end up with a much-dreaded hangover the next say, have a proper meal before you drink.

#2 DRINK COFFEE OR TEA

This is probably the hardest to control of all. To many of us working adults, we really need that cup of caffeine as a morning booster to get through the day. We aren’t saying that you have to stop consuming coffee altogether—just have it after breakfast.

Drinking coffee or tea on an empty stomach increases your stomach’s acid levels and give way to vomiting or constipation issues.

#3 GO TO THE GYM

Nope, you do not lose more weight by exercising on an empty stomach. In fact, you lose muscle mass when you work out on an empty stomach when you do heavy workouts.

Our bodies need proper nutrition with the right amount of fat and protein, so an attempt to exercise without eating will increase your chances of passing out.

Photo Credit: 3babak

#4 TAKE YOUR MEDICINE

There are some medicines to be taken before food but most will require you to take them after a meal. Unless specifically stated by the doctor, it is not wise to consume them on an empty stomach.

You may experience nausea or cramps if you take your medicine before meals as pills can mess with your intestinal lining. Taking medication after food will help your body absorb the pills better.

#5 CONSUME ACIDIC FOOD/FRUITS

Certain food or fruits have chemical properties in them that react badly with your stomach’s acidic juices. Eating tomatoes on an empty stomach create insoluble gels which lead to stomach calculus or also known as ‘stomach stones’.

Bananas are rich in magnesium and consuming the fruit when you are hungry will create an imbalance between magnesium and calcium levels in the body. Other types of food you should avoid include orange, milk and yogurt.

Photo Credit: Appetite For Health

#6 EAT TOO MUCH SUGAR

Your body absorbs sugar quickly when you eat them on an empty stomach, causing a spike in blood sugar levels. High blood sugar increases the risk of damaged cells in your blood vessels.

#7 TRAVEL

You can get nausea or motion sickness when traveling on an empty stomach, especially if it involves traveling long distance such as a road trip. Do not go hungry if you want to keep your energy going throughout the day!

Health is one of the most precious things in life, but we often neglect it. Dr Martin from Orchard Health Clinic shares with us 10 Simple Health Tips that everyone should know, and must incorporate into our daily lives.

Move

You can spend a small fortune on the right chair. One of the best ways to save your back and body from the stresses of long hours sitting at work is just move. Every 45 minutes or so stretch, get a drink of water. This improves blood supply, improves concentration and refreshes your body.

Stop

One of the posture tips I give my clients is to remember why standing on two legs is an advantage over animals that stand on four. We can see further and so find food or avoid predators. Nowadays we hardly look further than 6 inches in front of our faces. This strains our eyes and hurts our spine.

Stand up, look out a window or better yet, stand somewhere with a great view and just look as far as the eye can see. Relax your shoulders, body and just stand in the more comfortable position to look far and wide and your body will do the rest.

Drink more water.

Not so called ‘healthy waters’ with added vitamins, normally they are just full of sugar or worse. You want vitamins get them from your diet, not stealth junk drinks that have been fortified to appear healthier.

Stop AGE!

We need sugar for energy, that’s true. What we don’t need is the excess hidden sugar. We will get enough sugar in our normal diet. Too much sugar can damage your skin, cause age spots, diabetes and make you fat. Advanced Glycation End products (AGE), toxins produced by amino acids reacting with sugars, especially High Fructose Corn Syrups bind to collagen and become sticky messes which create wrinkles and skin problems.

Hold the latte.

While having calcium is good, those lattes, even the skinny ones add up. In 2000, Tom Hanks had to go from an overweight man to a thin one with all the help of Hollywood’s top trainers and dieticians. What was his big secret? A splash of milk is fine, but ditch the lattes.

Watch out for LIGHT versions.

Don’t be fooled by so called healthy versions. 99% Fat free might mean 99% full of sugar. Low in calories might mean packed for of salt or chemicals. I remember looking at a bottle of water claiming to be 100% fat free and wondering why they would even put that there. Often companies just want to appear healthy, but for their benefit not yours.

While people argue about the effects of sugar free chemicals on the body, try giving your cat the ‘diet version’ of a drink and see how far that gets you. If it’s not good enough for your pets, it is NOT good enough for you.

Being green is good, being mean is not.

While its great to save the Earth, reusing plastic bottles for storage or water is not smart. BPA’s are often found in plastic containers, especially water bottles and are chemicals that act like estrogen a female sex hormone. This can have damaging effects on males and fertility and cause imbalances to women’s own natural hormone cycles. Degrading plastics are a prime culprit and they build up over time. Stop being lazy clean those cups.

Health food bars.

I remember being amazed watching people taking their protein bars, sports drinks and energy boost packs, then complaining about not being able to lose weight. Unless you really are competing for the Olympics, it’s your profession or you are already in excellent condition do you really need that double chocolate chip cookie dough ultimate energy boost bar?

Eat Fat!

Yes, you heard right. Eat fat. No, not trans fats, not oily junk food but essential fatty acids (EFA’s). I once asked a patient who was complaining of poor health and skin issues to eat more vegetables and reduce junk food. She came back a week later saying she ate more vegetables but still feel bad. I asked her what vegetables and she said McDonalds Fries twice a day. My jaw literally dropped open.

So, let me be specific here. Eat more good fats called EFA’s.

EFA’s are called essential as your body cannot make its own source. EFA’s are mostly all those strange coded words we see nowadays. Omega 3’s, ALA’s help to protect the heart, lower cholesterol, improve your skin, improve your immunity. We get good sources of these in fish such as Salmon, nuts like walnuts, Soya and Flaxseeds.

So sprinkle some flaxseeds on your food as honestly, they don’t really taste of anything. They will boost your health, improve your skin and improve concentration levels.

MSG in a bottle. Once you pop you can’t stop is what a well known brand of chip makers claim. There is very good scientific evidence while most brands of chip are hard to resist and that is because of MSG. Monosodium Glutamate not only makes food extra yummy to us, it also suppresses are desire to stop eating. Great news for the people making the product, not so great for you or your waist. Also MSG is hidden, various names it goes under are: Hydolyzed Protein, Hydrolyzed Animal protein, Hydrolyzed Vegtable Protein, Hydrolyzed oat flour, Plant Protein Extract, Calcium caseinate, Yeast extract, textured protein, autolyzed yeast, and often called a flavour enhancer.

About the writer Martin John is a UK registered osteopath who has been living in Singapore for the past 13 years. With over a decade of professional experience, he is well-versed in the Singaporean lifestyle. He specialises in sports injuries, pain management and exercise prescription. He frequently treats common conditions like back pain and neck pain as well as deal with more complicated cases like arthritis, slipped disc, disc bulge, scoliosis and hip impingements. His aim is to provide drug-free treatments in a safe effective manner and is also a strong advocate of lifelong learning. For more information, go to http://www.orchardhealthclinic.com/.