Nutrition alert: Here’s what a 100-gram serving of mulberries contains

Calories: 43
Carbohydrates: 9.8 grams
Protein: 1.4 grams
Fat: 0.4 grams
Dietary Fibre: 1.7 grams
Vitamin C: 36.4 milligrams (61% of the Daily Value)
Vitamin K: 10.7 micrograms (13% of the Daily Value)
Vitamin A: 43 IU (1% of the Daily Value)
Folate: 6 micrograms (2% of the Daily Value)
Iron: 1.85 milligrams (10% of the Daily Value)
Potassium: 194 milligrams
Calcium: 39 milligrams (4% of the Daily Value)
Magnesium: 18 milligrams (5% of the Daily Value)
Phosphorus: 38 milligrams (4% of the Daily Value)

Health benefits of mulberries

Here are some of the most notable health benefits of mulberries, according to Haldurai.

Protection against oxidative stress and chronic diseases: Mulberries are rich in antioxidants, particularly anthocyanins and resveratrol. These antioxidants help protect the body from oxidative stress and free radical damage, which are linked to a variety of chronic diseases including heart disease, cancer and Alzheimer’s disease.

• Heart health: Mulberries can help reduce the risk of heart disease by improving cholesterol levels, preventing the oxidation of LDL (bad) cholesterol and promoting blood vessel health.
• Blood sugar levels: Mulberries have a low glycaemic index, meaning they release sugar into the bloodstream slowly. This can help stabilise blood sugar levels and reduce the risk of blood sugar spikes, making mulberries a good choice for individuals with diabetes.
• Digestion: Mulberries are a good source of dietary fibre, which can promote healthy digestion and prevent constipation. Fibre also helps to maintain a healthy gut microbiome, which is important for overall well-being.
• Immune function: Mulberries are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C supports the body’s defence against infections, enhances the production of white blood cells, and contributes to skin health.
• Healthy skin: Mulberries contain vitamin C, vitamin A and resveratrol, all of which can contribute to healthier skin. Vitamin C aids collagen production and may help reduce skin ageing signs. Additionally, resveratrol has been linked to anti-ageing effects.
• Weight management: Mulberries are a low-calorie and high-fibre food, making them a healthy addition to a weight management plan. The fibre helps control appetite and keeps you feeling full, potentially reducing overall calorie intake.
• Cancer prevention: Some studies suggest that the antioxidants in mulberries, such as resveratrol and quercetin, may have anticancer properties. These compounds have been shown to inhibit the growth of cancer cells and reduce the risk of cancer development.
• Bone health: Mulberries contain significant amounts of vitamin K and calcium, which are crucial for maintaining strong and healthy bones. Vitamin K plays a role in bone mineralisation, while calcium is the primary structural component of bones.

It is important to note that more research is needed to confirm all of the potential health benefits of mulberries. However, existing evidence suggests that mulberries are a nutritious and healthy fruit that can be enjoyed as part of a balanced diet.

Can diabetics eat mulberries?

Haldurai said diabetics can eat mulberries in moderation, because of their low glycaemic index and potential benefits for blood sugar control. However, they should be mindful of portion sizes and include mulberries as part of a balanced diet.

“Regular blood sugar monitoring and consultation with a healthcare professional or dietitian for personalised guidance are advisable to ensure they fit into an individual’s dietary plan effectively,” she added.

Are they beneficial for pregnant women?

Mulberries are a nutrient-rich fruit that can benefit pregnant women and their developing babies, according to Haldurai. They are a good source of vitamins, antioxidants and fibre, which can support foetal development, improve maternal health and promote healthy digestion.

However, she said pregnant women should consume mulberries in moderation as part of a balanced diet as the fruit is high in natural sugar. They should talk to their healthcare provider before adding mulberries to their diets.

Things to keep in mind

According to Haldurai, there are some precautions you should take before eating mulberries.

• Allergies: It is essential that people keep in mind allergies, mulberries’ natural sugar content and the effects of overeating. Mulberry allergies are uncommon but do occasionally happen. So if people are trying them for the first time, start with a little amount.
• Weight gain: Although mulberries have a low glycaemic index, overindulging may result in weight gain, gastrointestinal distress and even blood sugar increases.
• Blood clotting: If you are on any medications, especially blood thinners, do consult your doctor as mulberries contain vitamin K, which may have an impact on blood clotting.

Myths and facts

Haldurai debunked the following myths surrounding mulberries:

Myth: Mulberries are a cure for specific diseases.
Fact: While mulberries are nutritious and can contribute to overall health, they are not a cure for any specific disease or medical condition. They can be part of a healthy diet but should not be used as a treatment for any health issues.

Myth: Mulberries are only a source of sugar and not healthy.
Fact: While mulberries do contain natural sugars, they are also rich in vitamins, minerals and antioxidants.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!