Consuming Mulberries improves digestion, lowers cholesterol levels, controls blood sugar levels, reduces cancer risk, cure anemia, promotes heart health, improves vision, promotes brain health, builds bone tissue, improves skin health, and promotes hair growth.
We all know that fruits are an important part of one’s balanced diet, but not many people are fond of them. One fruit that is universally loved, even by kids, are berries.
In This Article:
- 11 Surprising Health Benefits of Mulberries
- Side Effects of Mulberries
- Are Mulberries Safe for Pregnant Women?
- Is Mulberry Safe for Kids?
- Easy Mulberry Recipes
Mulberry is a type of berry. Mulberries are grown on a tree named Morus Alba. In tastes, they are very similar to grapefruits and can often be mistaken as blackberries. Mulberries are related to figs and breadfruits. They are not exactly berries but one mulberry branch can be counted as one concentrated fruit. Mulberries grow all over the world from India, China to Europe and North America.
Usually, they are available in black, white and red. Mulberries are very popular, especially in weight loss diets because of their nutritional value. They contain 88% water and only have 60 calories per cup (140 grams). According to their fresh weight, they contain 9.8% carbs, 1.7% fiber, 1.4% protein, and 0.4% fat. They contain good amounts of Vitamin C, Vitamin K1, Vitamin E, Potassium and Iron. Their high fiber content gives them an important nutritional value.
11 Surprising Health Benefits of Mulberries
Improves Digestion
Mulberries reduce chances of constipation because they contain dietary fiber which helps in shaping and facilitating the movement of the food that you ingest along with your digestive system. Stool formation is strengthened which also reduces bloating and cramps in the stomach. Daily healthy digestion also helps in maintaining your optimum weight, as found recently in a study at the F. De Ritis Institute and the Catholic University of Sacred Heart.
Lowers Your Cholesterol Levels
Eating mulberries is an efficient way to lower the levels of bad cholesterol in your body, which in turn helps in preventing cardiac problems. As found by the Study of Mulberry Leaf Extract Inhibits the Development of Atherosclerosis in Cholesterol-Fed Rabbits and in Cultured Aortic Vascular Smooth Muscle Cells by American Chemical Society in 2013, mulberry leaf extract reduced triglycerides and LDL which reduces chances of strokes and heart attacks.
Control Blood Sugar Levels
The chemical elements in white mulberries control the sugar levels of the body at an optimum range. This is done by the slow breakdown of the sugar in the gut and allowing them to be absorbed into the blood.
Reduce Cancer Risk
Mulberries have a high content of antioxidants and polyphenolic and phytonutrient compounds. They help in controlling the growth and spread of tumor cells and protect you from cancer by improving cellular metabolism.
Improve Blood Circulation
The high iron content of mulberries helps in increasing the number of red blood cells which strengthen the blood vessels and allow better blood supply to various systems of the body.
The polyphenols in mulberries keep the blood vessels healthy, and their potassium content reduces blood pressure.
Cures Anemia
As mulberries are rich in iron content they increase the amount of hemoglobin in one’s body can help counter the symptoms of anemia like fatigue and dizziness.
Better Heart Health
The fiber, antioxidants, and flavonoid content of mulberries facilitate heart health which helps one to maintain a consistent and steady flow of blood, thus preventing heart attacks and strokes.
Good For Vision
Mulberries have a high amount of zeaxanthin which has been proved to lessen oxidative stress in the ocular cells which improves the health of your eyes. The carotenoids in mulberries help in reducing cataracts and macular degeneration.
Promote Brain Health and Immunity
As mulberries increase blood circulation to the brain and provide calcium, they keep the brain healthy and even prevent the chances of Alzheimer’s. The macrophages and alkaloids strengthen the body’s immune system against bacterial and viral diseases.
Build Bone Tissue
The high content of Vitamin K, calcium, and iron present in mulberries improve bone health and prevent bone degeneration and osteoporosis and arthritis hence should be consumed by women as they have high chances of developing bone-related ailments.
Improves Skin Health and Promotes Hair Growth
The high antioxidant and nutrient content in mulberries nourishes your body from within and reduces wrinkles and aging marks. Calcium, iron and Vitamin C increases hair strength and retention of one’s original hair color.
Side Effects of Mulberries
The only harmful side effect for mulberries is that you may have an allergic reaction to them, hence if you are unsure do consult a doctor before consuming mulberries.
Are Mulberries Safe for Pregnant Women?
Since pregnancy entails a very crucial time in your life and your body is undergoing a lot of changes, it is best to consult a doctor before consuming mulberries. Although there are multiple benefits of mulberries, if consumed in an excessively ripened state, they can become toxic for your body and cause stomach upset and problems in your nervous system. Dried mulberries can also be very high in sugar content, and excessive consumption of mulberries will increase the sugar content of breast milk which can be harmful to the baby.
Is Mulberry Safe for Kids?
Again, mulberry in its natural and safe state is very good for kids. However, in excessively ripened or dried states it can be excessively sugary and cause a sugar rush, or toxic reactions. Some children might have allergic reactions to mulberries as well, hence it is best to consult a doctor before consuming mulberries.
Easy Mulberry Recipes
Mulberry can be easily made into jellies, jams, syrups, and pie.
An easy recipe for a Mulberry Jam would be
- 2 cups mulberry
- 1 1/2 cups sugar
- 1 teaspoon lemon rind (grated)
- 2 teaspoons lemon juice
You should wash, hull the mulberries and then stir with juice, rind, and sugar in a saucepan. Stir on low heat until it thickens into a gel-like texture after the sugar has melted. Skim overnight and pack into jars eventually.
Overall, there are many benefits of mulberries if consumed in limited quantities.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981255/
https://www.mdpi.com/1422-0067/24/15/12024
