Mulberries health benefits includes preventing cancer, reducing cholesterol levels, promoting weight loss, supporting liver health, controlling blood sugar level, treating anemia, controlling blood pressure, promoting eye health, promoting immunity, and enhancing the skin.
Mulberries are an old classic, being found in many of your grandma’s recipes if you were lucky enough to grow up in one of the many places it can be natively found growing. Belonging to the Moraceae family of plants, and closely related to the breadfruit and figs, and native to temperate climates of the world such as parts of Europe, North America, northern Africa and the Middle East; this little fruit is a powerhouse when it comes to the benefits it can have on your health.
If you’ve never had the privilege of eating the mulberry before, you will want to after you’ve discovered the multitude of ways your health can improve for the better when you do.
Let’s explore what this little super fruit can do for you!
Nutrition Facts of Mulberries (per cup, 140g)
Calories – 60
Total Carbohydrate -13.7g
Dietary Fiber -2.4g 10% RDI
Protein -2g 4% RDI
Vitamin A -35IU
Vitamin C -51 mg85% RDI
Vitamin E – 1.2mg 6% RDI
Vitamin K – 11mcg 14% RDI
Calcium -56mg 5% RDI
Iron -2.6mg 14% RDI
Magnesium -25mg 6% RDI
Potassium -272mg 8% RDI
11 Amazing Health Benefits of Mulberries
1. Helps Prevent Cancer
Mulberries are not that different from many other types of berries, at least when it comes to their ability to help with cancer prevention. Mulberries are extremely rich in antioxidants, which help to prevent free radical action and damage on cells.
Studies conducted recently in 2017 found that specific compounds in mulberries were able to slow the spread of tumors in mice and program the death of these cancerous cells. This is highly desirable and can prevent the development of full blown cancer.
2. Reduces Cholesterol Levels
Foods rich in fiber are an excellent way to help reduce cholesterol levels, especially when it comes to soluble fiber. Mulberries contain both insoluble fiber and soluble fiber in the form of pectin, which acts as a sort of “sponge” for cholesterol and helps to promote its excretion. In addition to this cholesterol lowering effect, however, is the unique property which helps prevent the oxidation of LDL cholesterol. LDL cholesterol when oxidized then becomes lodged on the inside of blood vessel walls and raises your chance of heart disease or stroke.
3. Promotes Weight Loss
Mulberries can help you to lose weight quite easily, thanks to its rich nutrient profile and generous amounts of fiber. Fiber in particular can help to suppress your appetite, promoting digestion and keeping you full for a longer period of time.
Studies conducted on hamsters have even found that it may have a direct anti-obesity effect, as these animals lost weight after consuming mulberry enriched water for just 12 weeks. In humans, you would most likely need to restrict calories to get these results, since hamsters were kept in a controlled environment.
4. Promotes Liver Health
The liver is an important organ involved in the detoxification processes that our body undergoes following normal metabolism. While the liver is a very resilient organ, it can be subject to harm and disease just like any other body part. Consumption of mulberries can help to safeguard the liver, helping to keep its processes at an optimal rate, but can also help to prevent the development of fatty liver disease. This occurs when excessive levels of circulating fat in the blood becomes deposited in the liver, impairing its ability to work efficiently.
Mulberries can also help to facilitate the rapid clearance of alcohol and its metabolites from the body, alcohol being a known stressor of the liver.
5. Can Help To Control Blood Sugar Levels
Diabetes is a serious disease that entails poor blood glucose control, often resulting in serious complications of on many body processes and organs. Mulberries can help to control blood glucose levels by slowing the rate of glucose absorption into the blood, minimizing the need for insulin at any one time. The generous amount of antioxidants found in mulberries also help to prevent damage to the cells of the pancreas that produce insulin. Studies carried out in rodents found that mulberry extract was able to significantly improve blood glucose levels in the rodents, making a strong argument for this berry as a natural diabetes management food.
6. Helps Treat Anemia
Mulberries contain high amounts of iron, a mineral necessary for the production of red blood cells. Individuals that consume diets low in this mineral are likely to experience symptoms such as lack of energy, easy fatigue and poor metabolic rates. Regular consumption of mulberries help ensure that cells are properly oxygenated, improving your circulation and metabolism as a result.
7. Controls Blood Pressure
While minerals such as potassium play a very important role in the maintenance of blood pressure, antioxidants have a strong supporting role in helping to keep the blood vessel structure intact. The antioxidant resveratrol, which is commonly associated with grapes and wine is also found in mulberries, and can help to keep your vessels in tip top shape. For instance, the compound angiotensin is known to play a key role in the development of high blood pressure, causing damage to blood vessels that reduces its lumen size, making it harder for blood to freely pass. Resveratrol is known to promote the production of nitric oxide, which has a blood vessel dilating effect and promotes the free flow of blood throughout the body. Resveratrol is also associated with a reduced risk of stroke or heart attacks due to its controlling influence on blood pressure.
8. Promotes Eye Health
Mulberries also contain important carotenoid compounds which are essential to our health and vision in particular. Of particular note is the presence of the carotenoids lutein and zeaxanthin which combat oxidative stress on cells of the eye, and prevent excessive damage. Excessive damage to cells of the eyes can result in premature vision loss as a result of macular degeneration.
9. Promotes Immunity
Mulberries are a rich source of the antioxidant vitamins A and C, which help to fortify the immune system and boost the protective effect against infections. Just a single serving of mulberries contains your recommended amounts of vitamin C for the day, but when you consider the presence of many other bioactive compounds, mulberries do much more for your immune system that supplemental vitamin C ever could.
10. Helps Promote Brain Health
The brain, just like many other organs is subject to the effect of excessive oxidation and inflammation. Mulberries can help to slow down the effect of these processes on the brain, thanks to the presence of multiple antioxidants, including resveratrol which studies have indicated can prevent neuro-degenerative diseases such as Alzheimer’s and Parkinson’s. Of course, you still need to live a holistic lifestyle as well to offer yourself maximum benefit and help prevent these dangers.
11. Keeps The Skin Looking Youthful And Radiant
Diets that are low in vegetables and fruits can often result in premature aging of the skin, due to the lack of protection against the dangerous UV rays of the sun and normal oxidative processes our body undergoes on a daily basis. Mulberries contain vitamins A, C and E, which help to decrease the impact of sun damage on the skin, also helping to promote moisture retention in skin cells, a key prerequisite of healthy glowing skin. You would have undoubtedly noticed that skin which is dry is much more likely to look aged and in poor health than skin which is well moisturized.
Whether you live in an area where mulberries grew abundantly, or have never had it in your life, is an excellent idea to go out and purchase some right now so that you can start experiencing its benefits for yourself. We are exposed to many harmful influences on a daily basis, so it makes sense for you to take advantage of all the mulberry can do for you and your health.