Mulberry, or Morus alba, is a minor to medium-sized tree. It can grow from ten to twenty meters in height and has a lifespan comparable to that of humans, with some specimens living up to 250 years. This article provides information on mulberry's health benefits and nutrition facts.
Mulberries are an excellent choice for people with diabetes - Photo by Abdul Muiz Halani
What Is Mulberry?
The fruit of the Mulberry tree is edible and can be found in many parts of the world. Its sweet, dark-purple fruit is delicious and small, weighing around one-and-a-half-inch. Its berries are delicious and tastier than you might expect. Mulberry trees can be grown as ornamentals in pots. They should be bought in a one-gallon container. You can also plant them in the ground.
Mulberries are an excellent choice for people with diabetes because they are low in calories and provide fiber. They also contain Vitamin C, vitamin K, and iron. They also contain dietary fiber, which helps speed up digestion and reduce the chances of constipation, bloating, and cramping. Additionally, the high iron content in mulberries can boost the production of red blood cells, which helps in increasing the blood supply to the tissues. This, in turn, helps to increase metabolism and optimize the function of different organ systems.
Mulberry fruit is widely available in the United States. Its tart, blackberry-like fruit is used in a variety of dishes. But aside from being delicious, mulberry also provides significant health benefits. It has been shown to aid in weight loss, keep the liver healthy, and give a hefty dose of vitamins and minerals. You can find mulberry trees growing in your backyard.
Nutrition Facts of Mulberry
Although the fruit is relatively low in calories, it is high in fiber, protein, and antioxidants. This makes mulberries a nutritious addition to any diet. Nutrition facts of 100 grams (3.5 ounces) of mulberry include:
- Calories: 43
- Fat: 0.4 g
- Sodium: 10 mg
- Potassium: 194 mg - 5% of the Daily Value (DV)
- Carbohydrates: 10 g - 3% of the DV
- Fiber: 1.7 g - 6% of the DV
- Sugar: 8 g
- Protein: 1.4 g - 2% of the DV
- Vitamin C: 60% of the DV
- Iron: 10% of the DV
- Vitamin B6: 5% of the DV
- Magnesium: 4% of the DV
- Calcium: 3% of the DV
Vitamins and Minerals
The vitamins and minerals of mulberry are very beneficial for the body. It is an excellent source of antioxidants and contains vitamin A and vitamin E. It also contains flavonoids, and a-carotene, known for their health-promoting properties. These antioxidants are powerful tools against free radicals, which cause damage to cell membranes.
Another benefit of mulberries is that they protect the retina from free radical damage, which can lead to macular degeneration and other degenerative eye diseases. They contain carotenoids such as zeaxanthin, which covers the eye cells from oxidative stress. These carotenoids are also known to help prevent macular degeneration and cataracts. They also contain high levels of resveratrol, which acts as a natural antibiotic. They also reduce the risk of heart disease and help prevent the onset of Alzheimer's disease.
High content of Vitamin C and Vitamin K in mulberries helps strengthen the immune system. These nutrients boost the activity of macrophages, the cells responsible for regulating immune functions. The fruit is also rich in calcium and iron, which helps to prevent bone problems and osteoporosis. In addition, mulberries contain resveratrol, which acts as an anti-inflammatory and lowers the risk of heart disease.
The Mulberry tree spread from the oriental countries of Asia to Europe and is still being grown today in Turkey. Ancient Greeks worshiped the fruit and dedicated it to the goddess Minerva in ancient times. Mulberry trees were also planted in England as early as the 1500s. It is packed with vitamins and minerals and is a great snack. The berry has a low-calorie count and is an excellent source of antioxidants.
Health Benefits of Mulberry
Mulberries are a good source of fiber, B-complex vitamins, vitamin K and folic acid. They also contain reasonable amounts of vitamins A and C. Mulberry comes in different varieties. Most mulberries are red or dark purple and have a sticky texture when ripe.
Mulberry leaves can help control blood sugar, reduce inflammation, and lower cholesterol levels. This is a great benefit when trying to fight diabetes and heart disease. Researchers have found that a compound in mulberry leaves called 1-deoxynojirimycin reduces the absorption of carbohydrates in the gut. This may help people with diabetes and high blood sugar by lowering their insulin levels.
One study shows that mulberry can help reduce blood glucose levels in people with Type 2 diabetes. The plant's gallic acid content helps lower blood sugar levels, a significant benefit in this disease. A 2007 study on Type 2 diabetes patients showed that mulberry consumption significantly reduced glucose spikes during the first two hours after consuming sucrose.
Besides, mulberry is also good for the eyes, as it contains zeaxanthin, which protects the retina from damaging UV rays. It also contains carotenoids, which help prevent macular degeneration and cataract. Additionally, it is a good source of calcium for the brain, essential for preventing Alzheimer's disease and dementia.
In addition, mulberry leaves are used in Traditional medicine to treat dizziness, clear the liver, cure cough and cold, and prevent dysentery. Mulberry tea is a very soothing beverage that helps with sore throat and headaches. The tea is also rich in vitamins and minerals. It also strengthens the heart and helps prevent blood vessel problems.
Side Effects
There are many benefits associated with mulberry, but you should know about its side effects before taking it. Some side effects of mulberry consumption include indigestion, diarrhea, and bloating. In addition, you should avoid it if you are on dialysis medication or have kidney disease.
Although animal studies have shown that mulberry leaf extract is generally safe, some people may experience side effects. These side effects can include nausea, dizziness, bloating, constipation, and diarrhea. You should consult a doctor or nutritionist before using mulberry leaf supplements. It is also not recommended for children. It may cause some dangerous side effects in children. For these reasons, it is best to avoid mulberry leaf supplements.
Its consumption may cause skin damage, miscarriage, and allergies. It has also been linked to carcinogenesis, and it can even be harmful to pregnant women. It may also hinder the absorption of carbohydrates, essential for proper blood glucose control. Furthermore, it may cause skin irritation and may even be toxic for diabetic patients.
One of the side effects of mulberry is a drop in blood sugar. You should consult a doctor before taking mulberry tea if you have a low blood sugar level. A reduction in blood sugar can cause headaches, dizziness, blurred vision, and tremors.
Tips on Including Mulberry in Meal
Mulberry trees grow well in many parts of the world and produce delicious, nutrient-packed fruit. However, you may find it challenging to buy mulberry fruit in the market, so growing mulberries yourself is the only way to ensure a steady supply. You can eat the fruit raw or mix it with other dry fruits. You can also make syrups or tonics from it. Additionally, you can dry the berries and make mulberry tea. Mulberry tea is as good as raw mulberries!
Mulberries can also be used in a variety of desserts. They can be frozen and added to sorbets and other desserts. You can also make your jam from them. Once you have the mulberry you want to use, keep it refrigerated.
