What Are Its Benefits? Its rich antioxidant content helps fight oxidative stress and associated inflammation. It can also improve digestive and eye health, as well as reduce the risk of diabetes and cancer. Who Can Consume It? Anyone can consume it in moderation except those who are allergic to it. How Often? Consuming 5 to 7 berries or 1 tablespoon of powder daily is recommended. Caution Excessive consumption can cause indigestion and inconsistent blood glucose and cholesterol levels in some people.
What Are Maqui’s Health Benefits?
1. May Help Fight Free Radicals
Maqui is rich in antioxidants, especially anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. . Antioxidants help fight free radicals and protect cells from oxidative stress, damage, and inflammation (2). Incorporating antioxidants into your diet may also help reduce the risk of cardiovascular disorders, diabetes, and cancer (3). Other reports suggest that maqui berries have an exceptionally high anthocyanin content (4). In fact, the FRAP (ferric reducing activity power, the measurement of a food’s antioxidant capacity) for maqui was (12.32) significantly higher than many vegetables and fruits (5). Maqui berry is the richest known source of antioxidants known as delphinidins (6). The berry extract may also improve oxidative status in healthy adults, overweight adults, and adult smokers (7).
2. May Help Fight Inflammation
Maqui berry has potent anti-inflammatory properties (8). It contains phenolicsi Plant-based chemicals that work as antioxidants and prevent damage to DNA, providing various long-term health benefits. such as anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. , flavonoids, and organic acids (8). Consuming maqui berries can help fight inflammatory disorders like heart disease, respiratory ailments, diabetes, and arthritis. The berry extracts were found to improve resistance to respiratory infections while lowering oxidative stress in the lungs (9).
3. May Protect Against Heart Disease
Maqui berries have been linked with reduced heart disease due to their anti-inflammatory effect. Their extracts could help reduce inflammation in human aortic endothelial cells (10). The rich antioxidant and anthocyanin content in maqui berries may also help reduce the risk of heart attacks. A 90-day clinical study used Delphinol (a maqui berry supplement) in prediabetic people. The supplement could reduce bad cholesterol levels (LDL). Lowering LDL may help reduce the risk of cardiovascular disorders (11).
4. May Aid Blood Sugar Control
The delphinol found in maqui berry extracts may significantly lower blood glucose in prediabetic individuals(11). Daily intake of 180mg of maqui berry extract helped reduce blood glucose levels by 5%.
5. May Support Eye Health
Animal studies have reported that the antioxidant and anti-inflammatory properties of maqui berry extracts may help improve eye health. Maqui berry extract (MBE) was found to protect photoreceptor cellsi Cells in the retina that split light into individual electrons and send them to the brain to enable vision. in mice (12). The major anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. in MBE prevent the death of photoreceptor cellsi Cells in the retina that split light into individual electrons and send them to the brain to enable vision. induced by visible light (12). However, more studies are warranted to understand if MBE has similar effects in humans. Animal studies have reported that maqui berry extracts may help relieve dry eyes (13). A preliminary study in humans has also been promising (14). In general, eating berries or vegetables rich in antioxidants and anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. have been found to support good vision.
6. May Improve Digestive Health
Maqui berries can help support gut health by promoting the growth of good bacteria. The dietary fiber in the berries can help improve digestive function and help prevent gastrointestinal issues. Anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. in diet have also been linked to gut health (15). However, further studies are needed to understand how anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. influence the bacterial populations in the gut.
7. May Reduce Cancer Risk
A study published in the Journal of Berry Research reported the antioxidant and anti-inflammatory effects of maqui berry extracts against human colon cancer cells (16). The study demonstrated that the anthocyaninsi A chemical compound that gives plants like red cabbage, beets, and grapes their purplish or red hue. , flavonoids, and organic acids in maqui extracts inhibit the growth of cancer cells in the colon (16). Apart from the above-mentioned benefits, maqui berries may help improve brain function, boost the immune system, and are one of the best fruits for weight loss (17), (18), (19). These are the benefits of maqui berries. But how many of these can you take? How can you include them in your diet?
How Many Maqui Berries Should I Take?
There is not enough data to conclude the ideal dose of maqui berries. As per anecdotal evidence, taking 5 to 7 whole berries or 1 teaspoon or 2.5 grams of maqui berry powder could be ideal.
How To Eat
You can eat fresh maqui berries. However, juices and supplement powders are more popular alternatives. They can be added to your desserts, oatmeal, smoothies, or even yogurt. That said, juices and supplement powders can possibly cross the upper limit of maqui berries. Hence, talk to your doctor or certified nutritionist for better clarity in this regard. You may also try the following maqui berry recipes.
Wild Maqui Berry Smoothie Bowl
You Will Need
1 cup unsweetened vanilla almond milk 1 cup frozen cauliflower 1 cup frozen blueberries 1 tablespoon coconut butter or almond butter 2 scoops of vanilla protein powder 2 tablespoons wild maqui berry powder Toppings of your choice
Process
Maqui Berry Superfood Smoothie and Chia Pudding Jar
You Will Need Layer 1: Chia pudding
1 cup almond milk or any milk of choice 3 tablespoons chia seeds ½ tablespoon maple syrup or your favorite natural sweetener ¼ teaspoon vanilla extract or powder
Layer 2: Maqui berry smoothie
1 frozen banana ½ cup almond milk or any liquid of choice 1 tablespoon freeze-dried maqui powder
Toppings (optional):
Few blueberries A drizzle of homemade coconut yogurt Edible flowers
Process Maqui berries may provide various health benefits. However, you must keep the following precautions in mind to avoid any adverse effects.
Precautions
There have been no known reported side effects of maqui berries, and research on the same is limited. However, they may cause allergic reactions such as itching, skin irritation, hives, or rashes in certain individuals. Additionally, those who are allergic to any berries need to exercise caution as they may be at an increased risk of being allergic to maqui berries as well. Those with a history of food sensitivities should also be mindful and consult a doctor before consuming these berries. Pregnant and nursing women as well as those on medications for existing health conditions should be also careful since there is no evidence to refute this berry’s harmful reactions and interactions. Is maqui berry the same as elderberry? No. While both berries have similar appearances, elderberry is a European berry popular for its flu and cold-relieving properties. Is maqui berry good for the skin? Yes. Maqui berry is packed with antioxidants and anti-aging properties that scavenge free radicals and may reduce early signs of aging. Which is better: acai or Maqui? Maqui berry. While both berries have a similar nutritional profile, anecdotal evidence suggests that the antioxidant properties of maqui berries are higher than that of acai. Is maqui berry high in potassium? Yes. Two teaspoons of organic maqui berry powder contain about 52 mg of potassium (20). Is maqui berry acidic? No. Fruits and berries like maqui berries usually have an alkaline pH.
Illustration: Benefits of Maqui Berry Nutrition Recipes And More
Curious about the maqui berry? Then, explore its incredible benefits and versatile uses in this eye-opening video. Watch now and experience its magic!
