Mulberries are colorful berries that are eaten both fresh and dried. They’re a good source of iron, vitamin C, and several plant compounds and have been linked to lower cholesterol, blood sugar, and cancer risk. These berries have also been used in Chinese herbal medicine for thousands of years to treat various illnesses, though more evidence is needed to support their effectiveness. Mulberries have a sweet and delicious taste, are packed with nutrients, and have a range of potential health benefits — which are all important for building a healthy diet.
Minerals and vitamins
The antioxidants and phytochemicals in mulberries are particularly well known for their resveratrol content. They are also a great source of iron and vitamin C. Mulberries have been linked to lower cancer risks, lower cholesterol levels, and lower blood sugar levels.
Fresh mulberries are 88% water and only have 60 calories per cup (140 grams). They offer 9.8% carbohydrates, 1.7% fiber, 1.4% protein, and 0.4% fat by fresh weight.
In their dried form, mulberries are frequently consumed. They are similar to raisins in that they contain 70% carbohydrates, 14% fiber, 12% protein, and 3% fat.
Fresh mulberries are heavy in water and low in calories, with around 10% of their calories coming from carbohydrates in the form of simple sugars, starch, and soluble and insoluble fibers.
Mulberries have a sweet or tart flavor that makes them perfect for sherbets, jams, squashes, jellies, fruit tarts, and pies. They also have an impressive and unusual composition of nutrients for a berry. Mulberries are particularly high in iron, vitamin C, vitamin K, potassium, calcium, and other essential vitamins and minerals.
What’s in mulberries?
- Vitamin C is a crucial nutrient for maintaining healthy skin and supporting a number of biological processes
- Iron is a crucial element that serves a variety of purposes, including distributing oxygen throughout the body
- Potassium is a necessary mineral that may lower blood pressure and lower the risk of heart disease
- Vitamin C, an antioxidant that guards against oxidative damage
- Vitamin K1, commonly known as phylloquinone, us vital for blood clotting and bone health
Mulberries are high in iron and vitamin C, and they also have a fair quantity of potassium, vitamin E, and vitamin K.
Health benefits
Mulberries or mulberry extracts may be helpful against numerous chronic disorders, such as heart disease, diabetes, and cancer. Around 40g is the suggested daily quantity for a balanced andhealthy lifestyle.
Decreased cholesterol
Every cell in your body contains the essential fatty molecule cholesterol, yet high blood cholesterol levels are associated with an increased risk of heart disease.
Mulberries and mulberry extracts have been shown in animal experiments to reduce excess fat, lower cholesterol, and possibly even improve the ratio of LDL (bad) to HDL (good) cholesterol.
Increase blood sugar regulation
People with type 2 diabetes should exercise caution when consuming carbohydrates due to the possibility of a sudden spike in blood sugar. Mulberries contain a substance called 1-deoxynojirimycin (dnj), which prevents a digestive enzyme from breaking down carbohydrates.
Therefore, mulberries may be beneficial against diabetes by slowing down the increase in blood sugar after meals. Studies on people are needed before any firm conclusions can be reached.
Lower the risk of cancer
Increased stress in your body has been shown to induce oxidative damage in cells and tissues, which is associated with increased cancer risk.
No data indicates that mulberries cut cancer risk more than other fruits or berries, and the same is true for fruits and vegetables in general.
Dietary caution
A study by the American Diabetes Association found that eating too many mulberries can be fatal and cause blood sugar levels to drop dangerously low. There is also a risk when using mulberry extract topically. Although allergies to mulberries are uncommon, people have been known to experience allergic reactions to pollen from mulberry trees. Always consult your doctor.
Conclusion
Mulberries may enhance blood sugar management, cut cholesterol levels, and prevent fatty liver disease. They also lessen oxidative stress, which may lower the risk of cancer, although there is limited evidence to support their efficacy. Mulberries are packed with nutrients, and have a range of potent plant compounds.
Learn other Nutrition Facts here.
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