Remember that nursery song, here we go around the mulberry bush? It makes me smile, that mulberries made an impression back in time!
Today we aren’t going to talk about the nursery rhyme, rather it is going to be of the health benefits of the mulberry!
They look so similar to blackberries, but the difference is; Mulberries grow on a tree/bush and blackberries grow on a perennial plant.
The many health benefits of Mulberries
Antioxidant Powerhouse – Dried mulberries are an excellent source of anthocyanins, a group of antioxidants known for their anti-inflammatory properties. Dried mulberries contain another compound called resveratrol, the same potent antioxidant found in red wine and peanuts that is revered for its anti-aging effects.
Some studies indicate that resveratrol may lower blood pressure and reduce the risk for heart disease.
Great source of Fiber – A single serving of mulberries has almost 10 percent of your recommended daily fiber intake in a single serving!! These delicious fruits are an ideal source of both soluble and insoluble fiber.
Soluble fiber can help control blood sugar and can reduce cholesterol levels, while the insoluble fiber piece is great for a healthy digestive system.
Phenomenal source of Vitamin C – One serving of mulberries is almost the entire daily recommended value for vitamin C (The recommended daily amount of vitamin C for adult men is 90 mgs and for adult women is 75 mgs) per serving!
Eating plenty of vitamin C is important for supporting the immune system, repairing tissue, and protecting vision. Vitamin C also acts as an antioxidant that may lower the risk for heart disease by fighting oxidative damage.
Rich in Protein, Iron & Calcium – For a fruit, mulberries are an unusually high source of protein. They contain 2 g of protein per serving (per cup raw) , which makes them a great post-workout snack. Dried mulberries also contain a high volume of iron and calcium amount of 54.6 mg- approximately 5% of rda.
Iron within the mulberry can boost the production of red blood cells, in turn fights fatigue and keeps you feeling energized.
Calcium is the foundation for strong bones and teeth, and an adequate intake of calcium can help prevent the risk of developing osteoporosis and other health conditions.
Can Improve Vision – One of the carotenoids found in mulberries is zeaxanthin. This has been shown to directly reduce oxidative stress on certain ocular/eye cells, including the retina macula!
This may help reduce damage to the retina, including the free radicals that can cause macular degeneration and cataracts!
Prevent Premature Aging – Mulberries also contain a high level of vitamin A, vitamin E along with other elements that act as antioxidants that specifically affect the skin, hair and tissue.
Reduce Cancer Risk – For hundreds of years, mulberries have been a part of traditional chinese medicine as a remedy against cancer. With study data available, some researchers are now believing in the power of the mulberry.
Mulberry is a great little powerhouse of a fruit! So many health benefits packed into such a small package! Enjoy raw/fresh, dried or mixed in a smoothie, addition of this great berry to your diet should be a piece of cake!