Mulberries are a delectable fruit that not only tantalize your taste buds but also offer a plethora of potential health benefits. Packed with antioxidants, vitamins, minerals, and dietary fiber, mulberries have earned their place as a superfood. Let’s delve into their nutritional profile and explore the various ways they can bolster your health.
NUTRITIONAL PROFILE OF MULBERRIES
The exact nutritional content of mulberries can vary depending on whether they are fresh or dried and the specific variety. Here’s a general overview of what you can expect from 100 grams of fresh mulberries:
Calories: 43
Carbohydrates: 9.8 grams
Protein: 1.4 grams
Fat: 0.4 grams
Dietary Fiber: 1.7 grams
Vitamin C: 36.4 milligrams (61% of the Daily Value)
Vitamin K: 10.7 micrograms (13% of the Daily Value)
Vitamin A: 43 IU (1% of the Daily Value)
Folate: 6 micrograms (2% of the Daily Value)
Iron: 1.85 milligrams (10% of the Daily Value)
Potassium: 194 milligrams
Calcium: 39 milligrams (4% of the Daily Value)
Magnesium: 18 milligrams (5% of the Daily Value)
Phosphorus: 38 milligrams (4% of the Daily Value)
HEALTH BENEFITS OF MULBERRIES
Mulberries are a powerhouse of health benefits, as highlighted by Chandni Haldurai, head of nutrition at Cure.fit:
Protection Against Oxidative Stress and Chronic Diseases: Rich in antioxidants, including anthocyanins and resveratrol, mulberries shield the body from oxidative stress and free radical damage, reducing the risk of chronic diseases like heart disease, cancer, and Alzheimer’s disease.
Heart Health: Mulberries can lower the risk of heart disease by improving cholesterol levels, preventing the oxidation of LDL (bad) cholesterol, and promoting blood vessel health.
Blood Sugar Management: With a low glycemic index, mulberries release sugar into the bloodstream gradually, stabilizing blood sugar levels. This makes them an excellent choice for individuals with diabetes.
Digestive Health: Abundant in dietary fiber, mulberries promote healthy digestion, prevent constipation, and support a balanced gut microbiome, crucial for overall well-being.
Immune Function: The vitamin C content in mulberries supports a robust immune system, enhances white blood cell production, and contributes to healthy skin.
Healthy Skin: They contain vitamin C, vitamin A, and resveratrol, all of which contribute to healthier skin. Vitamin C aids collagen production and may reduce signs of skin aging.
Weight Management: They are low in calories and high in fiber, making them a valuable addition to weight management plans. Fiber helps control appetite and promotes satiety.
Cancer Prevention: Studies suggest that its ‘ antioxidants, like resveratrol and quercetin, may have anti-cancer properties by inhibiting cancer cell growth and reducing the risk of cancer development.
Bone Health: With significant amounts of vitamin K and calcium, mulberries support strong and healthy bones. Vitamin K plays a role in bone mineralization, while calcium is essential for bone structure.
While the potential health benefits of this small fruit mulberries are promising, further research is needed to confirm their full extent. Nevertheless, existing evidence underscores the small fruit as a nutritious and healthy addition to a balanced diet.
CAN DIABETICS EAT?
For diabetics, mulberries can be consumed in moderation due to their low glycemic index and potential blood sugar benefits. However, portion control and integration into a balanced diet are essential. Regular blood sugar monitoring and consultation with healthcare professionals or dietitians are advisable for personalized dietary guidance.
ARE THEY BENEFICIAL FOR PREGNANT WOMEN?
Pregnant women can reap the rewards of mulberries. These nutrient-rich fruits provide vitamins, antioxidants, and fiber that support fetal development, enhance maternal health, and aid in digestion. However, pregnant women should incorporate them in moderation due to their natural sugar content and consult their healthcare providers before adding them to their diets.
THINGS TO KEEP IN MIND
Before indulging in mulberries, there are a few considerations to bear in mind:
Allergies: While mulberry allergies are rare, it’s prudent to start with small quantities if you’re trying them for the first time, especially if you have known allergies.
Weight Management: Overindulgence, even in low-glycemic mulberries, can lead to weight gain, gastrointestinal discomfort, and blood sugar fluctuations.
Blood Clotting: If you’re on medications, especially blood thinners, consult your doctor. Mulberries contain vitamin K, which can affect blood clotting.
