Mulberries are dark skinned color berries that belong to Morus genus in the flowering plant of Moraceae family. Mulberries are delicious fruit berries that are mainly cultivated in Southern Europe, middle East, northern Africa and Indian Subcontinent. Mulberries are a good source of many nutrients like vitamins, minerals, antioxidants, flavonoids, phytonutrients, flavonoids etc. and the presence of these compounds make them very beneficial for our health. In this article, we will know about the major health benefits of mulberries but first, let’s take a look at below mentioned nutrition chart.
Nutrition Chart of Mulberries
Health Benefits Of Mulberries
(1) Keep Our Digestive System Healthy
Eating mulberries in a moderate quantity on a regular basis is very beneficial for our stomach and helps in keeping our digestive system healthy. This advantage of mulberries is mainly due to the presence of dietary fibers in them.
A single serving of mulberries provides around 10 percent of our daily fiber requirement. The dietary fibers present in mulberries is very beneficial for our digestive health as it acts as a laxative and helps in proper elimination of stool ( and waste ) from our body, and thus also provides relief from constipation.
It speeds up the food movement in our digestive tract and reduces the occurrence of constipation, bloating, cramping etc.
In addition to these benefits, dietary fibers present in mulberries also regulates our cholesterol level, and thus make our cardiovascular system healthy.
(2) Improves Blood Circulation
One of the most important benefits of mulberries is their ability to boost the production of red blood cells in our body. Red blood cells are very important for our health as they carry oxygen to every single cell and tissue of our body, and helps them to function properly, and also boost metabolism.
Eating mulberries on a regular basis ( in a moderate quantity) is very beneficial for our blood circulation because of the high level of iron present in them. Iron plays an important role not only in the production of red blood cells but also in eliminating the risk of anemia ( caused by iron deficiency) which is characterized by the symptoms like general fatigue, weakness, pale skin, shortness of breath, headache, irregular heartbeat etc. (source)
(3) Helps In Keeping Our Cardiovascular System Healthy
Dark skinned berries like mulberries, grapes etc. contains a flavonoid “Resveratrol” in them. This flavonoid has been proved to be magical for our heart health. This flavonoid antioxidant directly impacts the certain mechanisms in our blood vessels, and make them less prone to the damage caused by angiotensin, and thus reduces the risk of blood vessel contractions.
It has been found that resveratrol increases the production of nitric oxide in our body, and thus relaxes our blood vessels and reduces the risk of formation of blood clots, and thus minimizes the risk of heart stroke or heart attack.
In addition to this, mulberries are also a good source of a number of antioxidants that fights with the free radicals of our body and prevents them from causing oxidative damage to our cardiovascular system.
Along with these benefits, the dietary fibers present in mulberries also plays a significant role in keeping our cardiovascular system healthy as they help in regulating cholesterol level in our body ( and we all know that unmanaged cholesterol level is a major cause of cardiovascular problems ).
(4) Provides Antioxidantal Benefits
Mulberries are an excellent source of a number of antioxidants like vitamin C, vitamin A, polyphenolic compounds, phytonutrients compounds, anthocyanins etc. The Presence of these compounds provides a number of benefits, and one such benefit is the ability to fight against free radicals.
The antioxidants and the antioxidantal compounds present in mulberries fights with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body. Free radicals are nothing but the unstabilized ions that get formed in our body during the oxidation process.
As these are unstabilized, so they steal electrons from the neighboring molecules and thus causes oxidative damage to them. Oxidative damage is bad as it give rises to conditions like fine lines, wrinkles, age spots, dark spots etc. and this not only ends here as they also increase the risk of various types of cancers. “Reduced risk of cancer” is an another reason we should include mulberries as part of our fruit plate.
(5) Good For Our Eyes
Our eyes are our window to the world as they allow us to enjoy the beauty of the earth and everything that surrounds us. It is important for us to make sure that we take good care of our eyes and keep our vision sharp.
One of the easiest ways to do so is to consume mulberries on a regular basis. Mulberries are very beneficial for keeping our eyes healthy and vision sharp because of the presence of vitamin A in it. Vitamin A is an important antioxidant that keeps our vision sharp and eyes healthy.
In addition this, mulberries also contains a carotenoid “zeaxanthin” in it. This carotenoid plays a very important role in maintaining our eyes health as it is directly linked with reducing the oxidative stress on the ocular cells, including the retina macula letina. Zea-xanthin not only reduces the oxidative stress from our eyes but also reduces the risk of macular degeneration and cataracts.
(6) Make Our Immune System Stronger
Another important reason to eat mulberries is their ability to make our immune system stronger. The immune system of our body is a defense mechanism of our body which acts against a barrier between the foreign elements like bacteria, virus, pathogens etc. and our body system.
It is the immune system that prevents these bacteria, virus etc. from entering our body ( and give rise to diseases etc. ). And, even if they somehow manage to invade our system and make us sick, it is the immune system that fights against them and makes us healthy again.
Consuming mulberries on a regular basis is very beneficial in making our immune system stronger, and when our immune system is stronger, then we are less prone to get infected by diseases.
This benefit of mulberries is mainly due to the excellent presence of vitamin C in them. Vitamin C is an antioxidant that fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our body cells ( including the immune system).
(7) Make Our Bones Stronger
Another important benefit of mulberries is their ability to make our bones stronger. This bone strengthening benefits of mulberry is due to the presence of vitamin K, calcium, and iron in them.
Additionally, mulberries also contain trace amounts of phosphorus and magnesium. Al these substances combined together plays a very important role in making our bones stronger.
By making our bones stronger, mulberries also reduces the risk of conditions like osteoporosis and other age-related bone disorders. Eating mulberries also speed up the healing process of damaged bones.
(8) Keeps Premature Ageing At Bay
Mulberries are an excellent source of a number of antioxidants like vitamin A, vitamin C, vitamin E etc. and as well as antioxidantal compounds like phytonutrient, flavonoids, carotenoids etc. The Presence of these compounds plays a very important role in keeping us healthy and beautiful.
These antioxidants fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our body cells. By doing so, they reduce the risk of various types of cancers and also minimizes the risk of premature aging caused by free radicals.
Eating mulberries on a regular basis make our skin smooth and reduces fine lines, wrinkles, age spots, dark spots, blemishes etc. and also make our hair shiny.
(9) Excellent Blood Cleanser
Mulberries are considered as a wonderful blood cleanser. Regular consumption of mulberries on a moderate basis cleanses our blood, improves blood circulation and aids in strengthening the entire system.Eating Mulberries not only soothes and relaxes our nerves but also enriches the blood. Additionally, it also helps in the metabolism of alcohol.
(10) Cleanse Liver And Strengthens Kidney
Mulberries are also beneficial for our liver and kidneys. Eating mulberries on a regular basis not only cleanses our blood but also helps in eliminating toxic compounds from our liver and kidneys, and make them stronger.
(11) Prevents Flu And Cold
Mulberries are an excellent source of antioxidantal compounds like vitamin C, flavonoids etc. The Presence of these compounds plays a very important role in making our immune system stronger.
These antioxidants and antioxidantal compounds fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our body cells ( including the immune system).
When our immune system is stronger, we are less likely to get infected by disease-causing microbes like bacteria, virus etc. and this helps in preventing us from cold, cough, flu and other ailments. Eating mulberries also provide relief from gastric problems and chronic hepatitis.
(12) Helps In Speedy Recovery
Mulberries are a good source of vitamin C which is an antioxidant that provide anti-inflammatory benefits. The presence of vitamin C in mulberries, make them an excellent food for the speedy recovery.
Eating mulberries on a regular basis assist in the faster healing of wounds, improves blood circulation and also prevents the onset of infection. Mulberries are often used to speed up the recovery after birth and also helps in providing relief from the inflammation caused by the surgery.
(13) Regulates Blood Sugar Level
Another important advantage of eating mulberries on a regular basis is their ability to assist in controlling blood sugar levels. The Presence of certain compounds in mulberries assist in controlling blood sugar level in diabetic patients.
The flavonoids present in mulberries prevents the sudden rise and fall of sugar level in diabetic patients and thus regulates their blood sugar level.
In addition to this, mulberries are also a good source of dietary fibers which also plays an important role in regulating blood sugar level.
(14) Regulates Cholesterol Level
Regular consumption of mulberries is very beneficial in keeping our cholesterol level under control. This benefit of mulberries is mainly due to the presence of dietary fibers in them.
In addition the dietary fibers, mulberries are also a good source of antioxidants like vitamin C, vitamin E etc. that protects our cardiovascular system from oxidative damage and keep it functioning properly.
(15) Improves Our Appetite Level
Consuming mulberries on a regular basis not only helps in keeping our digestive system healthy but also enhances our appetite level. This is because mulberries help in the proper elimination of waste from our body, reduces the risk of constipation, abdominal cramp, diarrhea and other gastrointestinal problems, and promotes our digestive system to function properly.
(16) Good For Brain
Mulberries are good not just for our health but also for our brain. The antioxidants like vitamin C, vitamin E, vitamin E present in mulberries prevents our neurological system from the oxidative damage caused by the free radicals.
This helps in reducing the risk of cognitive diseases like Alzheimer’s disease etc. In addition to this, mulberries are also a good source of vitamins, minerals etc. that plays an important role in keeping our brain healthy.
(17) Relaxes Nerves
Eating mulberries on a regular and moderate basis plays a very important role in calming our nervous system. This benefit of mulberry is mainly due to the presence of amino acid “L-theanine” in them. L-theanine is an important compound that reduces stress from our nerves and provides them energy.
(18) Promotes Weight Loss
Eating mulberries on a regular basis is very beneficial for the individuals who are on a weight loss regime. This is because mulberries are low in calories and eating a cup of mulberries only provides around 60 calories of energy.
In addition to this, mulberries are a good source of dietary fibers which keeps our stomach satisfied for longer duration and decreases our urge to eat again and again, and helps in overeating.
As overeating is a major cause of obesity.so, by controlling overeating it helps in controlling obesity. Along with the dietary fibers, mulberries are also high in water content which provides an added advantage in weight management.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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