Mulberries (Shahtoot in Hindi) are sweet fruits of a deciduous tree whose origin has been traced back to China. Along with the unique flavor, the rich presence of an unusual array of impressive nutrients make them a favorite among healthy eaters across the globe. They are good for your digestive health, weight loss, bone health, cholesterol levels, and could slow down aging process also.
Read on to know the nutrient contents of mulberries before we talk about the goodness of mulberry for your health!
Why Makes A Mulberry So Nutritious?
Mulberries are dense with assorted nutrients that are essential for your body. They contain vitamins C, K, and riboflavin and minerals like calcium, phosphorous, potassium, and iron. In addition it also contains dietary fiber and a good composition of antioxidant compounds like zea-xanthin, anthocyanins, lutein, resveratrol, and various other phytonutrients and polyphenolic compounds.
The Must Know Health Benefits of Mulberries
- Aids in weight and diabetes management
While the fruits, despite being rich in fructose, are packed with dietary fiber that promotes detoxification. It also keeps you fuller for a longer time, saving you from overeating. The iron in the fruit promotes better oxygen circulation, in turn stimulating metabolism. Thus, it could help in weight management. The flavanoids help in preventing blood sugar fluctuations, thus preventing and managing diabetes.
- Lowers the issues of age-related vision issues
Mulberries contain the carotenoid, zea-xanthin, which could help in lowering the oxidative stress experienced by the ocular cells. It also has the potential to avert certain types of damages that affect the retina, including macular degeneration.
- Keeps your bones healthy
It contains calcium, iron, and vitamin K as well as magnesium and phosphorous in trace amounts. All these nutrients are essential to keep your bones healthy and strong. They are also helpful in averting the risk of bone degradation, thus lowering the occurrences of bone disorders like osteoporosis.
- Works as a protective shield for your brain
According to a particular study, mulberries contain a wide array of nutrients that could help in protecting the brain from damages. These nutrients also prevent memory impairment and even improve the cognitive potential. The elegant composition of antioxidants scavenges the free radicals, thus keeping your brain safe from age-induced memory disorders including Alzheimer’s disease and dementia. While this study was conducted on rats under laboratory conditions, it does shed some ray of hope.
- Could help in preventing cancer
The dense concentration of vitamin C, vitamin A, anthocyanin, phytonutrients, and polyphenols help mulberry to scavenge the free radicals. These free oxygen molecules, if left unhandled, could induce oxidative damages, elevating the risk of various cancers.
- Natural solution for your digestive issues
Rich in dietary fiber, one serving of mulberries meet about 10% of your recommended daily requirement of fiber. Inclusion of fiber in your diet is essential to help the food move properly through your digestive tract and promote digestion. It also helps in easing other digestive worries like bloating and constipation. It is also known to improve your appetite.
- Lowers the risk of strokes and atherosclerosis
These tiny berries contain the flavanoid resveratrol that is essential for the proper dilation of the blood vessels, keeping them safe from angiotensin. It also increases nitric oxide synthesis, which works act as a vasodilator. It also helps in lowering the levels of cholesterol in blood. Thus, it could help in lowering the chances of various cardiovascular issues, including stroke, atherosclerosis, and heart attacks.
- For better functioning of all your organs
The rich present of iron in a mulberry is known to help with an increased synthesis of red blood corpuscles. A good level of RBCs is essential for adequate supply of oxygen, thus enhancing the proper functioning of all your organs. Mulberries are natural detoxifiers that enable it to eliminate toxins and enhance the functioning of all your organs.
- Delays premature aging
Mulberries contain vitamin E and vitamin A in reasonably high amounts. It also contains assorted carotenoid compounds like zea xanthin, beta carotene, alpha carotene, and lutein. A harmonious and synchronized functioning of all these compounds helps in warding off all the free radicals. These free radicals must be eliminated regularly to prevent the onset of various aging signs on your skin, hair, and tissue, including wrinkles, fine lines, and premature graying. Thus, it helps in slowing the aging process and keeping your skin healthy and young.
- Keeps infections at bay
The vitamin C present in these fruits help in improving your defense mechanism, thus lowering the chances of you developing recurrent infections and illnesses. One serving of these berries are sufficient to meet your recommended daily serving of this antioxidant vitamin.
There are certain variants that could be harmful for your health. Check with your doctor to rule out any allergic reactions. It is also advisable to consume these berries in moderate quantities to prevent stomach upsets!
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