1. Acai Powder
There’s a reason you don’t see whole acai berries in your produce aisle. “Acai berries spoil quickly and are rarely sold,” says Kimberlain. “That’s why you’ll find acai sold as a powder, juice, or puree,” she says. Acai powder works well in smoothies, or you can create your very own version of the wildly popular acai bowl.
Acai berries, native to Central and South America, contain a purple-hued antioxidant called anthocyanin. “Anthocyanin may lower oxidative stress and inflammation, promoting brain health,” says Kimberlain.
For example, one review of research noted that anthocyanins may have brain-protecting properties, and could be beneficial for several brain disorders, though more research is necessary, especially in humans.
While one past small study showed that acai may help blood sugar levels, Kimberlain advises people with diabetes to use it mindfully. “With certain diabetes medications it has the potential to drop blood sugar levels too low as well as potentially reduce the effects of the medication, so it’s important to monitor your blood sugar levels if you’re taking it,” Kimberlain says.
2. Baobab Powder
Found in Madagascar, Africa, the Arabian Peninsula, and Australia, the baobab tree produces a fruit that’s traditionally made into a juice.
“The powder is often mixed in with a drink of choice; additionally, you could add a sprinkle into your oatmeal or yogurt,” adds Kimberlain.
As for its health perks? “Baobab is high in fiber, and that links to satiety, which in turn could help with weight management,” says Kimberlain. The U.S. Department of Agriculture (USDA) states that baobab powder has 3 grams (g) of fiber in about a tablespoon.
“[Since it’s] high in fiber, that too can help with gastrointestinal health and prevent constipation — it definitely can help in keeping a person regular,” Kimberlain adds.
A recent review also found that baobab fruit pulp is a rich source of fiber, calcium, magnesium, potassium, and notably vitamin C. It’s also an excellent source of carbohydrates, and may offer certain health benefits, including organ protection and a reduced risk of diabetes, hypertension, cancer, and infertility, but none of those associations are necessarily backed by conclusive evidence yet.
3. Cacao Powder
Yes, you can score all the delicious, rich flavor of cacao powder and get some key nutrients, too. Cacao powder is made from cold-pressed, unroasted cocoa beans (the same kind used to make chocolate and cocoa powder), by removing the fat but leaving the live enzymes intact and preserving the nutrients.
Cacao powder tastes more bitter than cocoa powder, so you’ll want to add it, for example, into a smoothie that contains sweeter ingredients, says Kimberlain.
“Cacao has naturally occurring antioxidants and is quite lighter in color than cocoa powder,” explains Kimberlain. “Cacao contains flavonoids — a class of antioxidants — which show an association with improved heart function, possibly cognition, and possibly in reducing inflammation.”
For example, one study notes that cacao is a major source of flavonoids, and has been frequently studied for its benefits for cardiovascular disease.
4. Maca Powder
At first glance, maca sounds like it can do it all. “Maca, or ‘Peruvian ginseng,’ is from an ancient root with a variety of so-called medicinal benefits, from [alleviating] sexual dysfunction to neuroprotection to stress-relieving properties, as well as antioxidant, anti-inflammatory, and antidepressant qualities,” says Retelny.
A recent comprehensive review noted that maca may have promising health benefits in many areas, especially sexual health and brain protection, as well as heart protection, skin protection, liver protection, and more.
The reviewers noted that more research is needed to fully understand how maca may help achieve these health benefits, and its potential therapeutic application. Retelny agrees. “More evidence may be needed to support these claims,” she says.
If you like maca’s nutty flavor, consider adding maca powder to foods like oatmeal, coffee, or energy balls, but be aware that potential minor side effects include bloating, indigestion, and gas.
5. Lucuma Powder
Lucuma, an Andean powder known as “Gold of the Incas,” comes from a fruit, rather than a root. “Lucuma fruit has a wide range of nutrients and phytochemicals,” says Retelny, and a study confirmed that.
Lucuma also contains fiber, with about 2 g in every 5 g serving.
That may be one reason why lucuma powder could help with blood sugar control, says Retelny. One past study noted that lucuma may have an antihyperglycemic effect (which means counteracting high amounts of sugar in the blood), though more research on humans needs to be done.
Ready to get cooking with lucuma? “Lucuma powder can be used as a substitute for brown sugar in baked goods,” adds Retelny. You’ll need twice as much lucuma powder as you would brown sugar, so it’s a 2:1 ratio when baking, notes Michalczyk.
6. Mushroom Powder
Medicinal mushrooms are having a moment, although they’ve been used in Asia to treat infections for hundreds of years.
You can purchase mushroom powder blends or buy each separately, but as Retelny says, more research is needed on medicinal mushrooms like reishi, lion’s mane, chaga, shiitake, and cordyceps.
“They each have different health benefits, such as sleep, cognitive health, focus, energy, anxiety and depression,” says Retelny.
A review of the potential benefits of medicinal mushrooms states they’re known for their antiallergic, antibacterial, and anti-inflammatory properties.
As for how to use them, you can add mushroom powder to tea, pudding, smoothies, lattes, and soup, suggests Retelny. She recommends doing so in moderation — you’ll want to follow the instructions on the package’s label, as too much may lead to nausea, insomnia, and liver injury.
7. Turmeric Powder
“Turmeric powder, otherwise known as curcumin, is known for its antioxidant and anti-inflammatory properties,” says Michalczyk.
Research on turmeric and curcumin have shown possible benefits for osteoarthritis, inflammation, metabolic syndrome, anxiety, kidney health, and other conditions, though studies are small, and more research is still needed.
Turmeric can be added to curry or chutney, among other dishes. One pro tip: “Make sure to choose a turmeric powder with black pepper listed as an ingredient to increase its absorption,” Michalczyk adds.
Higher doses of turmeric powder intake have been associated with minor side effects, Michalczyk says, so keep your serving to 8 g (or 3 teaspoons) per day or less.
Speak to your doctor about potential drug interactions before adding turmeric powder to your diet.
8. Goji Powder
You may have seen goji berries added to trail mix and cereals, but now this fruit is gaining popularity in powdered form, too. “Goji powder is widely known for health-promoting benefits such as being anti-inflammatory, antioxidant rich, antimicrobial, and more,” says Michalczyk.
One recent comprehensive review notes that goji berries may contribute to wide-ranging health benefits including antioxidant and anti-inflammatory activities and brain protection, and may have potential in protecting against cancer and promoting eye health. The authors emphasized the need for more rigorous human clinical trials.
Before you start scooping the powder into your smoothie, note that goji berries should not be taken with the medication warfarin (Coumadin), because of an increased chance of bruising and bleeding.
“If you’re thinking of adding goji powder into your routine, make sure to discuss potential medication interactions with your primary health provider,” Michalczyk says.
