Mulberry trees, belonging to the genus Morus and related to figs and breadfruit, yield the fruit known as mulberries.
Farmers primarily cultivate these trees in Asia and North America for their leaves, as they are the exclusive food source for silkworms.
The trees yield vibrant berries, typically black, white, or red. Producers often process these berries into wine, fruit juice, tea, jam, or canned products, and they also dry them for consumption as snacks.
Owing to their sweet taste, remarkable nutritional profile, and numerous health advantages, mulberries are increasingly becoming popular on a global scale.
This article provides an overview of strawberries, focusing on their nutritional content and health benefits.
Nutrition Facts
A cup of fresh mulberries weighing 140 grams consists of 88% water and contains merely 60 calories.
In terms of fresh weight, they offer 9.8% carbohydrates, 1.7% fiber, 1.4% protein, and 0.4% fat.
People typically enjoy mulberries in their dried form, similar to raisins. When dried, they exhibit a nutritional profile of 70% carbohydrates, 14% fiber, 12% protein, and 3% fat, which renders them relatively high in protein compared to other berries.
Below are the key nutrients present in a 3.5-ounce (100-gram) serving of fresh mulberries.
- Calories: 43
- Water: 88%
- Protein: 1.4 grams
- Carbs: 9.8 grams
- Sugar: 8.1. grams
- Fiber: 1.7 grams
- Fat: 0.4 grams
Carbs
Fresh mulberries contain 9.8% carbohydrates, equating to 14 grams per cup (140 grams).
The carbohydrate content primarily consists of simple sugars, including glucose and fructose, along with a small amount of starch and fiber.
Fiber
Mulberries contain a significant quantity of fiber, accounting for 1.7% of their fresh weight.
The fiber composition consists of 25% soluble fiber, primarily in the form of pectin, and 75% insoluble fiber, predominantly as lignin.
These fibers contribute to the maintenance of a healthy digestive system, help lower cholesterol levels, and may reduce the risk of various diseases.
Vitamins and Minerals
Mulberries are abundant in numerous vitamins and minerals, especially vitamin C and iron.
- Vitamin C: This vital vitamin plays a crucial role in maintaining skin health and supporting various physiological functions.
- Iron: A key mineral serves multiple purposes, including transporting oxygen throughout the body.
- Vitamin K1: Commonly referred to as phylloquinone, vitamin K is essential for proper blood clotting and maintaining bone health.
- Potassium: This mineral may help lower blood pressure and reduce the risk of heart disease.
- Vitamin E: An antioxidant safeguards the body from oxidative damage.
Other Plant Compounds
Mulberries are abundant in phytochemicals, particularly anthocyanins, which not only impart their distinctive hues but also offer various health benefits.
The primary compounds include:
- Anthocyanins are a group of antioxidants that may help prevent the oxidation of LDL (low-density lipoprotein) cholesterol and provide protective effects against cardiovascular diseases.
- Cyanidin, the predominant anthocyanin in mulberries, is responsible for their black, red, or purple pigmentation.
- Numerous fruits and vegetables contain chlorogenic acid, an antioxidant.
- Rutin, a potent antioxidant, may help prevent chronic diseases such as cancer, diabetes, and heart disease.
- Myricetin, a compound, may offer protective benefits against certain types of cancer.
The concentration of these phytochemicals in mulberries varies by variety, leading to differences in color and antioxidant properties.
Mature mulberries with deeper colors tend to contain higher levels of phytochemicals and exhibit greater antioxidant capacity compared to their lighter and less mature counterparts.
Health Benefits of Mulberry Fruite
Mulberries and their extracts may offer advantages in managing various chronic ailments, including cardiovascular disease, diabetes, and cancer.
Reduction of Cholesterol Levels
In every cell throughout the body, cholesterol plays a crucial role as a lipid molecule.
Nevertheless, high levels of cholesterol in the bloodstream are associated with an increased risk of heart disease.
Animal research indicates that mulberries and their extracts can diminish excess fat and lower cholesterol levels.
Furthermore, they may enhance the balance between LDL (low-density lipoprotein, often referred to as “bad” cholesterol) and HDL (high-density lipoprotein, known as “good” cholesterol).
Moreover, certain laboratory studies imply that mulberries may inhibit the accumulation of fat in the liver, which could be beneficial in preventing fatty liver disease.
Enhancing Blood Sugar Regulation
Individuals diagnosed with type 2 diabetes face the potential for swift increases in blood sugar levels and must exercise caution regarding their carbohydrate intake.
Mulberries are known to contain the compound 1-deoxynojirimycin (DNJ), which acts to inhibit an enzyme in the gastrointestinal tract responsible for carbohydrate breakdown.
As a result, mulberries may offer advantages for diabetes management by moderating the rise in blood sugar levels following meals. However, further research involving human subjects is necessary to draw definitive conclusions.
Mitigating Cancer Risk
Researchers have linked elevated stress levels within the body to oxidative damage in cells and tissues, which correlates with a heightened risk of cancer.
Traditional Chinese medicine has utilized mulberries as a treatment for cancer for centuries.
Recent research suggests that the claimed cancer-preventive properties of mulberries may indeed have a scientific foundation.
Studies conducted on animals indicate that the antioxidants present in mulberry juice can help alleviate oxidative stress, potentially lowering the risk of cancer.
It is important to note that this principle applies broadly to fruits and vegetables as well. There is no evidence to support the notion that mulberries are more effective than other fruits or berries in reducing cancer risk.
The Bottom Line
People can consume vibrant mulberries in both their fresh and dried forms.
They provide a beneficial source of iron, vitamin C, and various phytochemicals and have been associated with reductions in cholesterol levels, blood sugar, and the risk of cancer.
For millennia, traditional Chinese herbal medicine has utilized these berries to address a variety of health issues, although limited scientific evidence supports their efficacy.
With their delightful sweetness and rich nutrient profile, mulberries offer numerous potential health advantages, making them a valuable addition to a balanced diet.
