The power of mulberry: Essential nutrition insights and health benefits you need to know

09/18/2024 / By Olivia Cook

Mulberries might not be the most talked-about fruit, but they certainly deserve the spotlight for their impressive nutritional profile. With a taste reminiscent of grapes and a texture similar to blackberries, these berries – known as “shahtoot” in Hindi, “mora” in Spanish and “mulbar” in Swedish – pack a powerful punch of nutrients and health benefits.

Low in calories (just 43 per 100 grams), mulberries are a rich source of antioxidants, vitamins and minerals. They contain anthocyanins, which are linked to reduced risks of aging, cancer, diabetes, inflammation, and neurological diseases. Another key antioxidant in mulberries, resveratrol, supports cardiovascular health by improving blood vessel function and lowering blood pressure.

Mulberries are also packed with vitamin C – providing about 61 percent of your daily requirement. This vitamin is crucial for boosting the immune system, reducing inflammation and combating oxidative stress. Additionally, these berries offer vitamins A and E, as well as antioxidants, like lutein and zeaxanthin, which help protect against eye damage from UV rays.

What sets mulberries apart is their iron content – about 23 percent of the recommended daily requirement – important for healthy blood and oxygen transport. They also provide essential minerals, such as calcium, copper, iron, magnesium, manganese, potassium, sodium and zinc. With a good mix of B vitamins and vitamin K, mulberries play a role in metabolism and overall wellness.

In summary, mulberries are a nutritional powerhouse that can enhance your diet with their health-promoting properties. Their combination of antioxidants, vitamins and minerals makes them a superfood worth including in your daily diet.

Science-backed health benefits of mulberries

Mulberries are not just delicious – they are also packed with health benefits that science backs up. Here’s a look at how these nutrient-rich berries can boost your overall well-being:

Bone health

Mulberries are rich in vitamin K, calcium and iron – all crucial for building and maintaining strong bones. Regular consumption can help counteract bone degradation and reduce the risk of bone-related disorders, like arthritis and osteoporosis.

Blood sugar control

White mulberries are especially beneficial for managing blood sugar levels. Research published in PLoS One indicates that mulberry leaf extract can significantly reduce blood glucose and insulin levels after eating carbohydrates – showing promise for those with Type 2 diabetes.

Brain health

Studies suggest that mulberries are great for keeping your brain sharp and youthful. Research published in Molecular Neurodegeneration indicates that mulberries support brain health by providing essential nutrients, while another study in Frontiers in Aging Neuroscience highlights their potential to reduce the risk of Alzheimer’s disease.

Digestive health

Packed with dietary fiber, mulberries aid digestion by adding bulk to your stool and helping food move smoothly through your digestive tract. This can alleviate common issues, like bloating, constipation and stomach cramps. Research from Italy’s F. de Ritis Institute, published in the Journal of Biological Regulators and Homeostatic Agents, also found that including mulberries in your diet could help with reasonable weight loss – showing a reduction in body weight and waist size over time.

Heart health

Mulberries contribute to heart health with their fiber, antioxidants and flavonoids. These components help maintain healthy blood flow and reduce the risk of heart attacks and strokes. The antioxidant resveratrol, in particular, acts as a natural antibiotic – helping to manage blood pressure and support overall cardiovascular health.

Cardiovascular health

Mulberries improve blood circulation, control blood pressure and enhance blood vessel function. They are also rich in iron, which promotes the production of red blood cells. Polyphenols in mulberries keep blood vessels healthy, while potassium helps to lower blood pressure. Additionally, mulberries can help reduce bad cholesterol levels – further protecting against cardiovascular issues. Thanks to their iron content, mulberries are excellent in addressing anemia. They help alleviate symptoms, like dizziness and fatigue – making them a great addition for improving overall blood health.

Eye health and vision

Mulberries are more than just a tasty treat; they are also great for your eyes. Research published in Current Eye Research highlights that mulberries contain cyanidin-3-O-glucoside – an anthocyanin that can enhance vision and protect against retinal damage caused by free radicals. Additionally, mulberries are rich in carotenoids and zeaxanthin, which help reduce oxidative stress in the eyes and may prevent cataracts and macular degeneration.

Hair health

For vibrant, strong hair, mulberries have got you covered. The antioxidants in these berries support healthy hair growth and reduce breakage. They also help retain natural hair color; when combined with traditional Chinese herbs, mulberries may delay premature graying – thanks to their rich content of calcium, iron and vitamins B and C.

Immune defense

Mulberries activate macrophages (key cells in the immune system) through alkaloids – helping keep your defenses strong. Additionally, the vitamin C in mulberries further enhances immune function. Mulberries are also rich in antioxidants and phytonutrients that may help reduce cancer risk by inhibiting tumor growth and protecting against inflammation, as shown in studies published in BMC Complementary Medicine and Therapies and Cancer Letters. The resveratrol in mulberries has also been linked to anti-cancer properties – aiding in the fight against cancers, such as colon, prostate, skin and thyroid, according to research published in Molecules.

The white mulberry, in particular, has been used in traditional remedies for colds and flu. A study published in Evidence-based Complementary and Alternative Medicine supports their use as an astringent and bactericide to prevent and treat colds and flu – bolstered by vitamin C and flavonoid content.

Liver health

Mulberries act as a blood tonic – nourishing and purifying the blood in the liver. Rich in iron, mulberries support liver function and overall well-being.

Skin health

Mulberries are a powerhouse for maintaining radiant, youthful skin. Rich in resveratrol, they protect against harmful UV rays and combat signs of aging. The antioxidants in mulberries, including beta-carotene, neutralize free radicals that contribute to fine lines and wrinkles – keeping your skin smooth and vibrant. Additionally, vitamins A, C and E found in mulberries are essential for preventing and reducing wrinkles – giving your skin a healthy glow. Mulberries also help clear blemishes and dark spots. Their antioxidants regulate melanin production, which can naturally diminish dark spots and even out your skin tone. They also work to unclog pores, remove toxins and moisturize – ensuring your skin remains fresh and vibrant.

For those with dry or sensitive skin, mulberries are a great remedy. Packed with vitamins A and E, they help hydrate and soothe dry, irritated skin. Mulberry root extracts are known for their calming effects on sensitive skin – providing much-needed relief. Finally, incorporating mulberries into your diet can result in softer, more radiant skin. Their rich mineral content supports skin elasticity and nourishment – making your skin look and feel rejuvenated.

With all these health benefits, you might be tempted to add mulberries to your shopping list now.

Visit Fruits.news for more articles about the health benefits of berries and other superfruits.

Learn How to grow mulberry in containers: Growing mulberries at home by watching the following video.

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