The scientific name of mulberries varies depending on which species you are looking at, the most common types are Morus australis and Morus nigra, but there are other delicious varieties as well. In terms of appearance, the berries grow very fast when they are young but gradually slow as their color changes from white or green to pink or red, and eventually settling on dark purple or even black.
Mulberries are filled with nutrients that are important for our body, including iron, riboflavin, vitamin C, vitamin K, potassium, phosphorous, and calcium, as well as a significant amount of dietary fiber and a wide range of organic compounds, including phytonutrients, zeaxanthin, resveratrol, anthocyanins, lutein, and various polyphenolic compounds.
The health benefits of mulberries include their ability to improve digestion, lower cholesterol, aid in weight loss, increase circulation, build bone tissues, boost the immune system, prevent certain cancers, slow down the aging process, lower blood pressure, protect eyes, and improve the overall metabolism of the body.
Nutrition Value of Mulberry
- Amount Per 100 grams
- Calories 43
- Total Fat 0.4 g
- Cholesterol 0 mg
- Sodium 10 mg
- Potassium 194 mg – 5% RDA
- Total Carbohydrate 10 g – 3% RDA
- Dietary fiber 1.7 g – 6% RDA
- Sugar 8 g
- Protein 1.4 g – 2% RDA
- Vitamin C 60% RDA
- Calcium 3% RDA
- Iron 10% RDA
- Vitamin B-6 5% RDA
- Magnesium 4% RDA
10 Nutrition Health Benefits of Mulberry
1. Strengthens Bones
Mulberries contain vitamin K, calcium and iron, as well as the trace amounts of phosphorous and magnesium which are essential for growth and maintenance of bone tissue. As we get older, maintaining strong bones, speeding up the healing process or even reversing the damage of bone degradation is important to prevent conditions like osteoporosis or other age-related bone disorders.
2. Eye Care
Mulberries have zeaxanthin which is a carotenoids and has been connected directly to a reduction in oxidative stress on certain ocular cells, including the retinal macula lutea. Furthermore, zeaxanthin functions as an antioxidant and prevents certain damage to the retina, including the free radicals that can cause macular degeneration and cataracts.
3. Reduces Cancer Risk
Mulberries have high content of anthocyanins, vitamin C, vitamin A, and various other polyphenolic and phytonutrient compounds, mulberries are absolutely packed with antioxidants. Antioxidants are the main line of defense against free radicals, which form a dangerous by-product of cellular metabolism and can damage healthy cells, causing them to mutate into cancerous ones. The diverse range of antioxidants found in mulberries means that they can neutralize these free radicals quickly before too much damage is done.
4. Regulates Blood Pressure
Mulberries has resveratrol which is an important flavonoid that directly affects the functioning of certain mechanisms in blood vessels, primarily making them less prone to damage by angiotensin, which can cause blood vessel constriction. In fact, resveratrol increases the production of nitric oxide, which is a vasodilator, meaning that it relaxes blood vessels and reduces chances of blood clot formation and subsequent heart issues like strokes or heart attacks.
5. Increase Circulation
Mulberries improve blood flow through the body, control blood pressure, and cleanse the blood. The antioxidants present in mulberries help in improving the function of the blood vessels by keeping them supple and dilated, which leads to blood pressure control as there is a free flow of blood from the heart to other parts of the body. Mulberries encourage the production of red blood cells as they are rich in iron.
Mulberries contain polyphenols that keep the blood vessels healthy. They also contain potassium, which lowers the blood pressure.
6. Aids in Digestion
Mulberries contain dietary fiber which help improve digestion by bulking up the stool, thereby speeding up the movement of food through the digestive tract, while also reducing occurrences of constipation, bloating, and cramping. Furthermore, fiber helps to regulate cholesterol levels and can improve  heart health when regularly added to the diet.
7. Skin Care and Hair Health
Mulberries has high level of vitamin A and vitamin E, along with a range of carotenoid components like lutein, beta-carotene, zeaxanthin, and alpha-carotene. All of these elements act as antioxidants that specifically affect the skin, tissue, hair, and other areas of the body where free radicals strike. Mulberries can aid in skin care, reduce the appearance of blemishes and age spots, and keep hair shiny and healthy by preventing the oxidative actions of free radicals.
8. Heart Health
The fiber, antioxidants, and flavonoid content of mulberries facilitate heart health. They help in maintaining a consistent flow of blood, thus preventing heart attacks and strokes. Mulberries are rich in polyphenols, which are considered healthy for the heart.
9. Boosts Immunity
Mulberries help in improving the immune system by activating the macrophages through the alkaloids present in them. Macrophages keep the immune system alert at all times. Mulberries also contain Vitamin C, which is another immunity strengthening element.
10. Cures Anemia
Mulberries are great for curing anemia as they are rich in iron. They also cure the symptoms of anemia such as fatigue and dizziness.