Mulberries: Health Benefits and Nutrition Facts
Mulberries are the fruit of mulberry trees ( Morussp. ). Related to breadfruit and figs.
Silkworms only eat the leaves of trees, so they are often grown in Asia and North America.
They are laden with colorful berries, often black, white or red. These berries can be used to make wine, juice, jam or other canned foods. However, they can also be dried and eaten as snacks.
Mulberries are becoming increasingly popular due to their delicious flavor, high nutritional value and many health benefits.
This article discusses mulberries and their nutritional benefits.
Nutrition Facts
Fresh mulberries are 88% water and only 60 calories per mug (140g).
They provide 9.8% carbs and 1.7% fiber. 1.4% protein and 0.4% fat.
Mulberries can be dried and eaten in the same way as raisins. Mulberries are high in protein and have 70% carbs, 14% fiber, 12% protein, 3% fat, and 12% protein.
These are the main nutrients found in a 100-gram (3.5-ounce) fresh mulberry serving:
- Calories: 43
- Water: 88%
- Protein: 1.4 grams
- Carbs 9.8g
- Sugar 8.1.g
- Fiber: 1.75 grams
- Fat 0.4 Grams
Carbohydrates
Fresh mulberries contain 9.8% carbohydrates or 14g per cup (140g).
These carbs include simple sugars like glucose and fructose but also contain starch and fiber.
Fiber
Mulberries contain a good amount of fiber, approximately 1.7% of their fresh weight.
Fibers can be soluble in pectin (25%) or lignin (75%).
Fibers can help maintain a healthy digestive tract, lower cholesterol, and lower your risk for many diseases.
SUMMARY
Fresh mulberries contain about 10% carbs. These are simple sugars, starch and soluble and insoluble fibers. They are high in water but low in calories.
Vitamins and Minerals
Mulberries are high in vitamins and minerals, especially vitamin C and iron.
- Vitamin C. A vital vitamin that is essential for skin health and other bodily functions.
- Iron. An essential mineral with many functions, including transporting oxygen throughout the body.
- VitaminK1. Also known as phylloquinone is essential for bone health and blood clotting.
- Potassium. An important mineral that can lower your blood pressure and decrease your risk of heart disease.
- Vitamin E. An antioxidant that protects against oxidative damage.
SUMMARY
Mulberries are rich in iron and vitamin C. They also contain decent amounts of potassium and vitamins E and K.
Mulberries have different amounts of plant compounds depending on their variety. Different colors can result in different antioxidant properties.
Mature mulberries that are deep-colored and richer in plant compounds have higher antioxidant capacities than immature and colorless berries.
SUMMARY
Mulberries are rich in plant compounds like anthocyanins and chlorogenic acid. These compounds are more abundant in mature, deep-colored berries than in colorless berries.
Health Benefits of Mulberries
Mulberries and mulberry extracts can be helpful against many chronic conditions such as diabetes, heart disease, and cancer.
Lower Cholesterol
Cholesterol, an important fatty molecule found in every cell of the body, is essential. High blood cholesterol is linked to an increased risk of developing heart disease.
Studies on animals have shown that mulberries, mulberry extracts and mulberry juice can lower excess fat and cholesterol. They can also increase the ratio of LDL (bad) and HDL (good) cholesterol.
Some experiments in the test tube also suggest that they may reduce the formation of fat in the liver, potentially helping to prevent fatty liver disease.
Improve Blood Sugar Control
Type 2 diabetes patients are at high risk for rapid blood sugar rises and should be cautious when eating carbs.
Mulberries are rich in the compound 1-deoxynojirimycin, which inhibits an enzyme that breaks down carbs.
Mulberries could help prevent diabetes by slowing the rise in blood glucose after meals. Before any conclusions can be made, studies on people are required.
