Have you ever eaten mulberries? While eating them, did you ever wonder about their health benefits? Now is the time to learn! Read this article to learn more about this amazing fruit.
What are Mulberries?
Mulberries are tasty, tart and sweet fruits from the silkworm tree that belongs to the Moraceae family. Mulberries are scientifically called Morus nigra.
Studies show there are more than one hundred species of Morus, classified by the color of their flower buds and leaves instead of the color of the fruit. Mulberries can be black, white, red or purple, and they are considered natural food colorants because of their dark radiant colors. They make a good alternative to synthetic food colours or dyes.
Mulberries trees can be found in warm, subtropical regions and temperate areas of Africa, America and Asia. Mulberries are the bunch of small fruits arranged concentrically around the central axis, similar to blackberries. Their sweet and sour taste is perfect for jams, sherbets, fruit tarts, jellies, wine, teas, pies and cordials. Furthermore, mulberry leaves are eaten by silkworms.
Nutritional Values of Mulberries
Mulberries are rich in essential nutrients. See the table below for a full outline. 100 grams of mulberries contains approximately:
| Principle | Nutrient Value | Percentage of RDA |
| Carbohydrates | 9.80 grams | 7.5% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 1.7 grams | 0% |
| Energy | 43 Kcal | 2% |
| Protein | 1.44 grams | 2.5% |
| Total Fat | 0.39 grams | 2% |
| Electrolytes | ||
| Potassium | 194 milligrams | 4% |
| Sodium | 10 milligrams | 0.75% |
| Minerals | ||
| Calcium | 39 milligrams | 4% |
| Iron | 1.85 milligrams | 23% |
| Copper | 60 µg | 6.5% |
| Selenium | 0.6 µg | 1% |
| Magnesium | 18 milligrams | 4.5% |
| Zinc | 0.12 milligrams | 1% |
| Phyto-nutrients | ||
| Carotene-α | 12 µg | — |
| Carotene-ß | 9 µg | — |
| Lutein-zeaxanthin | 136 µg | — |
| Vitamins | ||
| Vitamin A | 25 IU | 1% |
| Vitamin C | 36.4 milligrams | 61% |
| Vitamin E | 0.87 milligrams | 6% |
| Vitamin K | 7.8 µg | 6.5% |
| Folates | 6 µg | 1.5% |
| Niacin | 0.620 milligrams | 4% |
| Pyridoxine | 0.050 milligrams | 4% |
| Riboflavin | 0.101 milligrams | 8% |
7 Best Health Benefits of Mulberries
Mulberries are good for human consumption as, aside from being delicious, they contain many health benefits. Let’s learn more about these.
Good for Bone Health
The iron, calcium, vitamin K and trace amounts of magnesium and phosphorus help regenerate and maintain bones. As we get older, we need to consume more of these nutrients to prevent the risk of bone disease like osteoporosis.
Optimizes Blood Circulation
The great levels of iron in mulberries may efficiently increase red blood cell production in our body. This will, in turn, increase the circulation of oxygen to the vital organs and tissues.
Improves Immunity
One serving of mulberries is almost equivalent to your entire daily vitamin C requirement, but if you consider the other vitamins and minerals in the fruit, you have yourself a powerhouse.
Improves Digestion
Dietary fiber is the main nutrient needed for digestive health. It bulks up stool to speed up the passage of food through the digestive tract. It also reduces the risk of bloating, cramping and constipation and helps regulate the cholesterol levels. Mulberries usually contain 10% of your daily dietary fiber requirement per serving.
Prevents Aging
Mulberries are rich in vitamin A and vitamin E, along with various carotenoids like alpha-carotene, beta-carotene, lutein and zeaxanthin. All of these nutrients are antioxidants which help strengthen hair, skin and other tissue.
Regulates Blood Pressure
Dark-skinned berries like mulberries and grapes contain resveratrol, a significant flavonoid that affects the functions of certain blood vessels. Resveratrol protects the vessels against harm caused by angiotensin and increases the production of nitric oxide, which helps relax the vessels and reduce the risk of heart attack or stroke.
Good for Eye Health
One of the carotenoids present in mulberries is zeaxanthin, responsible for the reduction of oxidative stress on ocular cells, including the retinal macula lutea. In addition, zeaxanthin serves as an antioxidant that prevents cataracts, muscular degeneration and certain types of retina damage.
Reminder: Always consume everything in moderation, as there have been rare cases of allergic reactions to mulberries. Because the fruit is good at lowering blood sugar levels, it can be great for some but harmful to others.
