Can you eat mulberries?

In this brief article we will answer the query,”Can you eat mulberries?” We will look at the nutritional profile of mulberries and discuss some health benefits of consuming mulberries.We will finally briefly look at some fun ways to incorporate mulberries in your diet.

Can you eat mulberries?

Yes, you can eat mulberries, mulberries can be made into some wine, tea, fruit juice, jam or canned foods. Mulberries can as well be dried and be consumed as a snack. They are usually good for the overall health of the digestive system and can help in fighting cancer.

What is the nutrition profile of mulberries?

Fresh mulberries usually contain about 88 percent of water and contain about 60 Cals in a cup. By fresh weight they can provide 9.8 percent carbohydrates, 1.7 percent dietary fiber, 1.4 percent protein and about 0.4 percent of fat.

They are however mostly consumed when dried and in this form they can provide 70 percent carbohydrates, 14 percent dietary fiber, 12 percent protein and 3 percent fat. 

The nutritional composition of 100 grams of fresh and raw mulberries is as below:

  • Calories 49
  • Total fat  0.4 g
  • Sodium (Na): 10 mg
  • Potassium (K): 194 mg
  • Total Carbs: 10.3 g
  • Protein: 1.1 g

What are some health benefits of eating mulberries?

They are good for the Kidneys

Kidneys are very important body organs as they help in the removal of wastes and excess fluids from the body. They also help in elimination of acids that  are produced by the cells.

Mulberry extracts have been found to be useful for people that have kidney damage as a result of diabetes. Mulberries assist to boost the insulin resistance, inflammation and oxidative stress.

They are good for the lungs

Mulberries are also good for lungs and should be consumed if you have contracted lung infection. They have been found to inhibit 2 pathogenic bacteria that usually result in lung infections. 

The pathogens are Pneumococcal and Influenza viruses. The root bark of mulberries has also been found to have antiviral and antibacterial properties and thus can help in maintaining healthy lungs.

They help with blood sugar control

People that have type 2 diabetes are usually at risk of spikes in their blood sugar levels and need to lower their carbs intake. Mulberries have a compound known as 1-deoxynojirimycin (DNJ) which controls and inhibits enzymes that digest carbohydrates.

Mulberries are therefore important in the control of diabetes by slowing the spikes in blood sugar levels after eating. 

They can lower Cholesterol

High levels of cholesterol in the body can result in an increased risk of heart diseases. Studies have shown that mulberries and their extracts can lower cholesterol levels and reduce excess fats. They can also improve the ration between Low density lipoprotein also known as ‘bad cholesterol’ and High density lipoprotein also known as the ‘good cholesterol’

They can help increase the blood circulation

Mulberries are a good source of iron. Consumption of foods that are high in iron such as mulberries can help boost the production of red blood cells.

This further improves the level of oxygen distribution in the body to tissues and vital organs thus boosting metabolism and enhancing the body function.

Mulberries are also packed with antioxidants which improve the functioning of the blood vessels by dilating them. They regulate blood pressure by maintaining a free flow of blood from the heart to other parts of the body.

They can help Improve Vision

Mulberries contain zeaxanthin which is a carotenoid. Zeaxanthin has antioxidant properties and can help prevent damage to the retina. Furthermore being an antioxidant it helps fight against free radicals that can result in cataracts and macular degeneration. 

They help boost immunity

Mulberries are a good source of Vitamin C which is an ec=xecllent immune booster. They also have polyphenols which promote immunity by stimulating pathways to initiate immune responses. They are also an excellent source of potassium which assists in lowering blood pressure and boosts immunity.

How can you incorporate mulberries in your diet?

There are various ways that you can incorporate mulberries in your diet, some of them are:

  • You can add them into your yogurts or cereals
  • You can use them to make some summer puddings.
  • You can stuff them into scones
  • You can have your cocktails in them.
  • You can freeze them into ice pops.

Conclusion

In this brief article we have answered the query,”Can you eat mulberries?” We have looked at the nutritional profile of mulberries and discussed some health benefits of consuming mulberries. We have finally briefly looked at some fun ways to incorporate mulberries in your diet.

Citations

https://www.healthline.com/nutrition/foods/mulberries#benefits

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