Mulberry Health Benefits - Healthier Steps

Mulberries contain lots of vitamins and nutrients, which is something most of us are unaware of. It is a wild berry with a delicious taste and is packed with vitamins, antioxidants, and minerals. But before knowing “Mulberry Health Benefits,” let us first discuss what the mulberries are? Their types and whether they are edible?

In terms of taste, they’re similar to grapes, while they’re similar to blackberries in terms of structure. A cup of raw mulberries, also known as shahtoot, is not only rich in vitamins and antioxidants but also has 60 calories, making them an ideal snack. In addition to helping control blood sugar, these berries can also help prevent cancer.

Picking mulberries fresh off the abundant branches – come with numerous health benefits, so if that reminds you of something nostalgic, you’re also aware of them. Nonetheless, if you have just eaten them for their juicy taste, and haven’t learned about their many health benefits, don’t worry. In this article, we will discuss mulberry health benefits in detail.

Also see Proven Goji Berries Health Benefits, Passion Fruit Nutrition Facts, And Health Benefits.

What Are Mulberries?

Mulberries are berries that come from the Morus alba tree. Mulberries are usually thought of as red, but there is also a white, black, and blue variety. An average Mulberry tree can grow up to 10 feet per year and reach full maturity at 30-feet. In winter, silkworms eat the leaves as they fall off and grow back the following spring. Mulberries ripen over several months and are ready for harvest in May.

There are some similarities between the structure of mulberries and the blackberries. They taste very similar to grapefruit. Mulberries can also be eaten dry, and they taste sweet.

Mulberries grow extensively in warm climates in Asia, Africa, and America. You can, therefore, easily obtain a fresh batch if you live in these regions and enjoy it gleefully. You can enjoy the juicy, healthy mulberry in jam, jelly, pancakes, smoothies, desserts, and sauces.

A mulberry is scientifically known as a ‘Morus,’ and it belongs to the Moraceae family of flowering plants. Mulberries are produced by 10-16 species of deciduous trees of the Moraceae genus.

There is a close relation between mulberries and figs and breadfruits. Technically speaking, mulberries do not contain individual berries. Mulberries are concentrated fruits, with the fruits in an aggregation arranged concentrically around the central axis.

Types of Mulberries

There are three kinds of mulberries white, red, and black.

1. White Mulberries

White mulberries are scientifically known as Morus alba. Originally from China, they are bred to produce silkworms. The buds of these plants are white, despite the fact that the plants do not produce pure white mulberries.

2. Red Mulberries

Red mulberries are scientifically known as Morus rubra. The red mulberry is a native to the eastern United States and is known by the name American mulberry. Compared with black mulberries, red and white mulberries can withstand drought better.

3. Black Mulberries

Black mulberries are scientifically known as Morus nigra. The grafting process is much more difficult for these Asian trees that are native to Asia, especially in Southwestern Asia.

Are Mulberries Edible?

You should eat mulberries straight from the plant, freshly plucked. It’s best not to eat the greenish berries because they are still raw since they may cause constipation. Mulberries can be refrigerated for a few days if you want to store them. To store them, cover them with a paper towel and place them on a plate. Just before eating them, you should wash them thoroughly to prevent spoilage.

Mulberry trees are also known for their leaves, in addition to offering people delicious berries. Aside from being a food source, mulberry leaves are also known to be the only natural source of silkworms.

Why Are Mulberries Good?

Mulberries are full of nutrients and vitamins. A cup of raw mulberries contains 60 calories, making them a light and tasty snack yet providing the nutrients necessary for the body.

The carbohydrates in mulberries convert sucrose (sugar) into glucose, which (upon glycolysis and respiration) provides energy to the cells. Moreover, it increases iron absorption and ensures adequate blood flow to the tissues when you consume them.

Mulberries also contain a lot of vitamin K and vitamin C. Vitamin C is known to boost collagen production and strengthen tissues. On the other hand, vitamin K is vital for blood clotting as well as bone tissue development.

Riboflavin (B-2) is also found in mulberries, which protects your tissues against free radicals and contributes to the transfer of oxygen in your body.

It is beneficial to consume the fruit itself, the powder, or the juice of the mulberry fruit. Even applying mulberry extracts to your skin makes it healthier and shinier.

Let’s learn about the nutritional value of mulberries in detail below.

Nutrition Of Mulberries

Mulberries are loaded with nutrients. Among their ingredients are carbs, fibers, sugars, minerals, lipids, and vitamins. Additionally, they contain a lot of protein. For example, there are 9 grams of protein in three ounces of mulberries. Iron and calcium are also present in mulberries in abundance.

Mulberries also contain antioxidants. Among the powerful antioxidants found in mulberries is Resveratrol. Mulberries also provide other antioxidants such as cyanidin, myricetin, chlorogenic acid, and rutin. Besides these nutrient-rich compounds, mulberries usually contain poly nutrients and antioxidants like anthocyanins, flavonoids, lutein, zeaxanthin, and B carotenes.

In terms of nutritional value, there isn’t much difference between mulberries of different types. Although black mulberries tend to taste better than white mulberries, both have similar nutritional profiles.

I have provided the nutrition profile for 100 g of fresh and raw mulberries below.

Calories- 49
Protein- 1.1 g
Total fat- 0.4 g
Sodium- 10 mg
Potassium- 194 mg
Total carbohydrate- 10.3 g

Health Benefits Of Mulberries

Improve Digestive Health

The mulberries are good for your stomach. They help relieve constipation and are suitable for weight loss as well. The body needs dietary fiber to facilitate digestion, which mulberries provide in abundance.

Specifically, it does this by allowing food to move through the digestive tract more fluidly. This process helps relieve constipation, bloating, and stomach cramps [1].

Maintaining an optimum weight is made easier with healthy digestion. A study was conducted to determine whether mulberries have the ability to help people lose weight at the F. De Ritis Institute in Italy and the Catholic University of Sacred Heart. The study found that those who consumed mulberries as part of an overall diet plan of 1300 calories decreased to roughly 10% of their total body weight in about three months.

Additionally, the researchers observed that the waist and thighs of those who used mulberries dramatically shrank [2]. Now you know what you should eat for those of you who wish to have firm thighs and a slim waist.

Lower Cholesterol

You can lower the harmful cholesterol levels in your body by eating mulberries, which in turn contributes to preventing cardiovascular diseases [3].

Control Blood Sugar Levels

Mainly white mulberries have been found to prevent blood sugar levels from spiking. White mulberries contain some of the same chemicals found in medications used to treat type 2 diabetes.

As a result of these compounds found in white mulberries, sugar levels in the body are maintained at an optimal level by slowly breaking down sugars in the gut and allowing them to slowly enter the bloodstream [4].

Reduce Cancer Risk

Mulberry is the best fruit you can consume to protect yourself from cancer. In addition to being rich in antioxidants, mulberries also contain phytonutrients that prevent tumor growth and spread [5].

The anthocyanins found in mulberries support the prevention of cancer. Furthermore, they contain Resveratrol, an antioxidant that has anti-cancer properties. As a cancer-inhibiting substance, Resveratrol is effective against colon cancer, prostate cancer, skin cancer, and thyroid cancer [7].

Improve Blood Circulation

A mulberry’s health benefits include improving circulation through the body, controlling blood pressure, and removing toxins from the body. It is thought that the antioxidants present in mulberries improve the functionality of blood vessels by keeping them supple and dilated, contributing to a healthy blood pressure as the blood can flow freely from the heart to different areas of the body. Due to their high iron content, mulberries help to create red blood cells.

Blood vessels are kept healthy by polyphenols found in mulberries. In addition, they contain potassium, which helps in reducing blood pressure [8].

It has been known for centuries that mulberries can be used to maintain good blood health. In ancient Chinese medicine, mulberries were incorporated into blood tonics that cleansed the blood and increased its production.

Cure Anemia

The rich iron content in Mulberries makes them ideal for treating anemia [9]. Moreover, they treat other symptoms associated with anemia, such as dizziness and fatigue.

Better Heart Health

Mulberries contain fiber, antioxidants, and flavonoids that promote heart health. Their primary function is to maintain a steady blood flow, which prevents heart attacks and strokes. In addition, these berries are rich in polyphenols, which are known to be beneficial to cardiovascular health [10].

Boost Vision

Mulberries are also great for your vision, just like a carrot. Mulberries provide benefits to your eyes, improving vision and protecting them from free radical damage that causes retinal degeneration and loss of vision [11].

A key component of mulberries is zeaxanthin, which reduces oxidative stress on the cells that form the eyes. Mulberries also contain carotenoids that prevent cataracts and macular degeneration.

Good for Brain Health

Mulberries are thought to be age-proof to the brain, keeping it alert and young. They also provide calcium to the brain, so it stays healthy. Mulberry also plays a vital role in preventing Alzheimer’s disease [12].

Improve Immunity

By activating macrophages through their alkaloids, mulberries help to improve the immune system. Macrophages are responsible for the immune system’s constant alertness. Vitamin C is another element present in mulberries that strengthens immunity [13].

Build Bone Tissue

There are multiple nutrients within mulberries that contribute to the maintenance and building of healthy bones, including Vitamin K, calcium, and iron [14]. Nutritional supplements such as calcium and vitamin D prevent bone disorders, such as osteoporosis, arthritis, and others.

Rich Source Of Antioxidants

Mulberries contain abundant antioxidants, as they contain high levels of Resveratrol, a powerful antioxidant that acts as a natural antibiotic and reduces heart disease risks. Mulberries can also lower blood pressure [15].

Prevent Flu And Cold

Cold and flu are menaces. Don’t you think? It may be possible to fix your cold by eating mulberries. In particular, the white mulberry fruit has been used as a remedy for the common cold [16]. Mulberries are considered astringents, bactericides, and tonics, that are useful for treating flu and colds. In addition to Vitamin C and flavonoids, they protect against colds and flu.

Improve Liver Health

You can use mulberries as a blood tonic by nourishing the liver with nutrients and purifying the blood when consumed [17]. They contain iron as well, which is helpful to maintain a healthy liver. Mulberries are said to strengthen the liver.

Anti-Inflammatory Agent

Traditionally, mulberries were used to treat inflammation because of their resveratrol content. Anthocyanins found in mulberries also inhibit inflammation [18]. Some people use mulberries even as natural anti-inflammatory alternatives to allopathic drugs.

Benefits Of Mulberries For Skin

Effective Anti-Aging Agent

You can look young and fresh by eating mulberries. Mulberries contain resveratrol that protects your skin from harmful UV rays [19]. Antioxidants like those found in mulberries can reduce the effects of aging. Consequently, the nutrients present in mulberries help keep your skin looking healthy and wrinkle-free.

Mulberries contain antioxidants such as beta-carotene, which help counteract free radical damage to the skin. The berries also contain vitamins A, C, and E, which are essential for youthful skin.

Clear Out Dark Spots And Blemishes

Mulberries are rich in antioxidants, which protect the skin from blemishes. Adding mulberries to your diet can help regulate melanin synthesis in your skin, eliminating dark spots naturally. Besides moisturizing, unclogging pores, and eliminating toxins from your skin, antioxidants help keep it looking fresh and soft. You can use Mulberries to even out your skin and make it look healthy and beautiful.

Treat Dry And Sensitive Skin

Vitamin A and E deficiency contribute to dry skin. There are many vitamins in mulberries, which are beneficial for dry or delicate skin. In addition, they provide your skin with much-needed hydration. Mulberry extracts soothe inflammation and irritation [20].

Make Skin Soft And Radiant

Mulberries contain minerals that provide elasticity, flexibility, and nourishment to the skin, so eating a bowl of them every day will give you soft, radiant skin [21].

Benefits Of Mulberries For Your Hair

Promote Hair Growth

Mulberries contain antioxidants that are useful for keeping your hair healthy, promoting hair growth, and preventing breakage.

Help In the Retention Of Natural Hair Color

The combination of mulberries and some traditional Chinese herbal preparations can prevent the early graying of hair. Mulberries are rich in calcium, iron, Vitamin C, and vitamin B, which all contribute to mulberry function [22].

There are so many advantages to eating them that you might feel compelled to go out and buy some right now! After buying your mulberries, the other thing is how to incorporate them into your diet? Below are the ways how to add mulberries to your diet.

How Can Mulberries Be Added To Your Diet?

You can eat the whole mulberry plant, not just its fruit. It is also possible to consume parts of the plant, including its leaves, bark, and stem.

As an energy snack, you can mix mulberry fruit with mashed bananas or other dry fruits in order to eat it raw or dry and eat it dry. You can also prepare mulberry juice quickly and drink it.

Additionally, you can consume mulberries regularly to benefit from their goodness by making tonics and syrups.

Mulberry leaves can also be dried and made into tea. The same benefits can be obtained from drinking it as eating raw mulberries.

Mulberries are wonderful. We talked about all their wonderful qualities. Now let’s see the other side, the one that isn’t so good.

Side Effects of Mulberries

Those suffering from kidney disorders may face complications due to mulberries’ high potassium content.

It is known that mulberries are hypoglycemic and lower blood sugar levels.
Some people may experience allergic reactions such as rashes, itching, and swelling after eating mulberries.

After consuming mulberries, some individuals experience hallucinations.
Those who are pregnant or breastfeeding need to consult their doctor before eating mulberries.

Final words

A mulberry’s nutritional profile is impressive, and its taste is delicious as well. Mulberries contain many natural phytochemicals and vitamins, and minerals that are beneficial to the human body.

It is also believed that the consumption of mulberries may reduce cancer risks, improve digestive health, and lower cholesterol levels.

Additionally, mulberries contain antioxidants, such as beta-carotene, which are anti-aging agents. However, it is possible for some people to suffer from kidney disorders, allergic reactions, and hallucinations after eating too many mulberries. Therefore, take them moderately and consult your doctor if you experience any symptoms of an emergency.

Health Benefits Of Other Fruits

If you enjoyed this post about Mulberry Health Benefits and would love to see more, join me on Youtube, Instagram, Facebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families.

References

Kadam, R. A., Dhumal, N. D., & Khyade, V. B. (2019). The Mulberry, Morus alba (L.): The medicinal herbal source for human health. J. Curr. Microbiol. Appl. Sci, 8(4), 2941-2964.
Da Villa, G., Ianiro, G., Mangiola, F., Del Toma, E., Vitale, A., Gasbarrini, A., & Gasbarrini, G. (2014). White mulberry supplementation as adjuvant treatment of obesity. Biol. Regul. Homeost. Agents, 28, 141-145.
Lee, S., Lee, M. S., Chang, E., Lee, Y., Lee, J., Kim, J., … & Kim, Y. (2020). Mulberry fruit extract promotes serum HDL-cholesterol levels and suppresses hepatic microRNA-33 expression in rats fed high cholesterol/cholic acid diet. Nutrients, 12(5), 1499.
Shin, S. O., Seo, H. J., Park, H., & Song, H. J. (2016). Effects of mulberry leaf extract on blood glucose and serum lipid profiles in patients with type 2 diabetes mellitus: A systematic review. European Journal of Integrative Medicine, 8(5), 602-608.
Cheng, K. C., Wang, C. J., Chang, Y. C., Hung, T. W., Lai, C. J., Kuo, C. W., & Huang, H. P. (2020). Mulberry fruits extracts induce apoptosis and autophagy of liver cancer cell and prevent hepatocarcinogenesis in vivo. Journal of food and drug analysis, 28(1), 84-93.
Chang, C. H., Chang, Y. T., Tseng, T. H., & Wang, C. J. (2018). Mulberry leaf extract inhibit hepatocellular carcinoma cell proliferation via depressing IL-6 and TNF-α derived from adipocyte. Journal of food and drug analysis, 26(3), 1024-1032.
Yuan, Q., & Zhao, L. (2017). The Mulberry (Morus alba L.) Fruit A Review of Characteristic Components and Health Benefits. Journal of Agricultural and Food Chemistry, 65(48), 10383-10394.
Thaipitakwong, T., Numhom, S., & Aramwit, P. (2018). Mulberry leaves and their potential effects against cardiometabolic risks: a review of chemical compositions, biological properties and clinical efficacy. Pharmaceutical biology, 56(1), 109-118.
Wang, W., Li, X., Bao, X., Gao, L., & Tao, Y. (2018). Extraction of polysaccharides from black mulberry fruit and their effect on enhancing antioxidant activity. International journal of biological macromolecules, 120, 1420-1429.
Killedar, S. G., Pawar, A. V., & Suresh Killedar, C. (2017). Preparation of herbal tea from mulberry leaves. Journal of Medicinal Plants Studies, 5(2), 325-328.
Manzoor, M. F., Hussain, A., Tazeddinova, D., Abylgazinova, A., & Xu, B. (2022). Assessing the Nutritional-Value-Based Therapeutic Potentials and Non-Destructive Approaches for Mulberry Fruit Assessment: An Overview. Computational Intelligence and Neuroscience, 2022.
Liu, D., & Du, D. (2020). Mulberry fruit extract alleviates cognitive impairment by promoting the clearance of amyloid-β and inhibiting neuroinflammation in Alzheimer’s disease mice. Neurochemical Research, 45(9), 2009-2019.
Yilmaz, S., Ergün, S., Yigit, M., Yilmaz, E., & Ahmadifar, E. (2020). Dietary supplementation of black mulberry (Morus nigra) syrup improves the growth performance, innate immune response, antioxidant status, gene expression responses, and disease resistance of Nile tilapia (Oreochromis niloticus). Fish & Shellfish Immunology, 107, 211-217.
Kadam, R. A., Dhumal, N. D., & Khyade, V. B. (2019). The Mulberry, Morus alba (L.): The medicinal herbal source for human health. J. Curr. Microbiol. Appl. Sci, 8(4), 2941-2964.
Donno, D., Cerutti, A. K., Prgomet, I., Mellano, M. G., & Beccaro, G. L. (2015). Foodomics for mulberry fruit (Morus spp.): Analytical fingerprint as antioxidants’ and health properties’ determination tool. Food Research International, 69, 179-188.
Kadam, R. A., Dhumal, N. D., & Khyade, V. B. (2019). The Mulberry, Morus alba (L.): The medicinal herbal source for human health. J. Curr. Microbiol. Appl. Sci, 8(4), 2941-2964.
Sheng, Y., Liu, J., Zheng, S., Liang, F., Luo, Y., Huang, K., … & He, X. (2019). Mulberry leaves ameliorate obesity through enhancing brown adipose tissue activity and modulating gut microbiota. Food & function, 10(8), 4771-4781.
Gao, X. H., Zhang, S. D., Wang, L. T., Yu, L., Zhao, X. L., Ni, H. Y., … & Fu, Y. J. (2020). Anti-inflammatory effects of neochlorogenic acid extract from mulberry leaf (Morus alba L.) against LPS-stimulated inflammatory response through mediating the AMPK/Nrf2 signaling pathway in A549 cells. Molecules, 25(6), 1385.
Lin, Y. C., Wu, C. J., Kuo, P. C., Chen, W. Y., & Tzen, J. T. (2020). Quercetin 3‐O‐malonylglucoside in the leaves of mulberry (Morus alba) is a functional analog of ghrelin. Journal of Food Biochemistry, 44(9), e13379.
Nangare, S., Bhatane, D., Rushikesh, M. A. L. I., & Shitole, M. (2021). Development of a novel freeze-dried mulberry leaf extract-based transfersome gel. Turkish Journal of Pharmaceutical Sciences, 18(1), 44.
Siri, C., & Wattanutchariya, W. (2019, October). Development of natural facial mask for skincare from local materials. In IOP Conference Series: Materials Science and Engineering (Vol. 635, No. 1, p. 012003). IOP Publishing.
Liu, Y., Qin, Y., Bai, R., Zhang, X., Yuan, L., & Liu, J. (2019). Preparation of pH-sensitive and antioxidant packaging films based on κ-carrageenan and mulberry polyphenolic extract. International journal of biological macromolecules, 134, 993-1001.