Mulberries 101: Nutrition Facts and Health Benefits

Mulberries are excellent sources of vitamins K and C and also contain trace quantities of vitamins A and E. Mulberries are also rich in plant compounds such as:

• Anthocyanins 
• Zeaxanthin 
• Resveratrol

1. Rich in antioxidants

Mulberries are rich in powerful antioxidants such as resveratrol, which help combat oxidative stress that leads to chronic diseases such as heart disease and diabetes.

2. Improve digestive health

Due to their high fiber content, mulberries can help ease digestive problems such as constipation and bloating. Fiber also promotes satiety, which can help with weight loss.

3. Controls blood sugar

Mulberries, especially white mulberries, can help prevent blood sugar spikes due to the presence of a compound called 1-deoxynojirimycin. This compound inhibits the gut enzymes that break down carbs into simple sugars.

4. Improves heart health

Mulberries contain polyphenols that protect heart health by repairing and regenerating the lining of blood vessels. The rich potassium and iron content also help lower blood pressure and improve blood flow, which guards against heart attacks and strokes

5. Boosts vision 

Like carrots, mulberries are excellent for eye health due to their vitamin A content, which helps protect the eyes from free radical damage that can lead to retinal degeneration and blindness. Zeaxanthin content in mulberries is also beneficial for people with eye conditions related to diabetes and hypertension.

6. Lowers cancer risk

Because mulberries are rich in antioxidants, they may help lower the risk of certain cancers, such as thyroid cancer, skin cancer, prostate cancer, colon cancer, and skin cancer. 

Although mulberries have many health benefits, excessive consumption can lead to adverse effects:

• Kidney disease: Mulberries may need to be avoided if you have kidney disease to their high potassium content.
• Allergic reaction: Though rare, mulberries may cause allergic reactions in some people such as rashes, itching, and swelling.
• Hypoglycemia: Mulberries can trigger hypoglycemia if eaten in excess.
• Stomach discomfort: Excessive consumption can also cause nausea, bloating, and diarrhea.
• Pregnancy and breastfeeding: If you are pregnant or breastfeeding, talk to your doctor before consuming mulberries.

Mulberries can be eaten both fresh and dried. They are also used to make jams and preserves. Although harder to find in supermarkets than other berries, they may be found at health food stores or local farmers' markets.

Ideas for using mulberries include the following:

• Eaten raw as a snack
• Added to fruit salads
• Used to make syrups, jellies, jams, etc.
• Added to baked goods such as muffins, cakes, and pies
• Used as a topping to yogurt and smoothies