Mulberries are the sweet, hanging fruits from a genus of deciduous trees that grow in a variety of temperate areas around the world. Thought to possibly have originated in China, they have spread throughout the world and are highly praised for their unique flavor and impressive composition of nutrients. Mulberries are filled with nutrients that are important to our body, including iron, vitamin C, vitamin K, potassium, phosphorous, and calcium, as well as a significant amount of dietary fiber and a wide range of organic compounds, including phytonutrients, zeaxanthin, resveratrol, anthocyanins, lutein, and various polyphenolic compounds.
The berries are delicious and ideal for consumption as they contain some unique nutritional elements that can have various health benefits some of which are:
Increase Circulation: The high levels of iron content in mulberries can significantly boost the production of red blood cells. This means that the body will increase its distribution of oxygen to important tissues and organs, thereby helping to boost metabolism and optimize the functionality of those systems.
Regulate Blood Pressure: Resveratrol is a very important flavonoid that directly affects the functioning of certain mechanisms in blood vessels, primarily making them less prone to damage by angiotensin, which can cause blood vessel constriction. In fact, resveratrol
increases the production of nitric oxide, which is a vasodilator, meaning that it relaxes blood vessels and reduces chances of blood clot formation and subsequent heart issues like strokes or heart attacks. Resveratrol is found in many dark-skinned berries including most grapes, which is why this beneficial antioxidant is also found in wines.
Prevent Cancer: Between the high content of anthocyanins, vitamin C, vitamin A, and various other polyphenolic and phytonutrient compounds, mulberries are absolutely packed with antioxidants which are the main line of defense against free radicals that form a dangerous
by-product of cellular metabolism that can damage healthy cells, causing them to mutate into cancerous ones. The diverse range of antioxidants found in mulberries means that they can neutralize these free radicals quickly before too much damage is done.
Improve Vision: One of the carotenoids found in mulberries is zeaxanthin, which has been connected directly to a reduction in oxidative stress on certain ocular cells, including the retinal macula lutea. Furthermore, zeaxanthin functions as an antioxidant and prevents certain damage to the retina, including the free radicals that can cause macular degeneration and cataracts.
Boost Immunity: Vitamin C is a powerful defensive weapon against any illness or foreign pathogens in the body that antioxidants don’t take care of. A single serving of mulberries is almost the entire requirement of vitamin C for the day, but combine that with the minerals and vitamins present in this fruit, and you have a true weapon against illness. Add a few mulberries to your morning meal and watch your immune system soar.
Build Healthy Bones: Vitamin K, calcium, and iron, as well as the trace amounts of phosphorous and magnesium found in mulberries, can all be beneficial for the creation and maintenance of bone tissue. As we get older, maintaining strong bones, speeding up the healing process or even reversing the damage of bone degradation is important to prevent like osteoporosis or other age-related bone disorders.
Prevent Premature Aging: Mulberries also boast a high level of vitamin A and vitamin E, along with a range of carotenoid components like lutein, beta-carotene, zeaxanthin, and alpha-carotene. All of these elements act as antioxidants that specifically affect the skin, tissue, hair, and other areas of the body where free radicals strike. Mulberries can aid in skin care, reduce the appearance of blemishes and age spots, and keep hair shiny and healthy by preventing the
oxidative actions of free radicals.
Aid in Digestion: Like the majority of fruits and vegetables, mulberries contain dietary fiber, which makes approximately 10% of your daily requirements in a single serving. Dietary fiber can help to improve digestion by bulking up the stool, thereby speeding up the movement of food through the digestive tract, while also reducing occurrences of constipation, bloating, and cramping. Furthermore, fiber helps to regulate cholesterol levels and can improve heart
health when regularly added to diet.
Some mulberries are very good at lowering blood sugar levels, which is beneficial for particular people, but also very dangerous for others. Also, there are rare cases of allergies to mulberry so use them in moderation and monitor your body’s reaction if you are eating them for the first time.
By Mercy Kukah
