When I was a child we had a mulberry tree and so did the neighbors! We picked them right off the tree and ate them while playing. Of course I didn’t know any better not to eat between meals then but I remember the taste and they were very good.
Mulberries are the fruits of mulberry trees (Morus), related to figs and breadfruit. Mulberry trees are traditionally grown for their leaves, mainly in Asia and North America, as they are the only food that silkworms can eat.
Fresh mulberries contain 88% water and only 60 calories per cup (140 grams). By fresh weight, they contain 9.8% carbs, 1.7% fiber, 1.4% protein and 0.4% fat.
Mulberries are a decent fiber source, corresponding to 1.7% of their fresh weight. The fibers are both soluble (25%) in the form of pectin, and insoluble (75%) in the form of lignin. Fibers help us to maintain a healthy digestive system, decrease cholesterol levels and reduce the risk of many diseases.
VITAMINS AND MINERALS
Mulberries are an excellent source of vitamin C and iron, and are a good source of many other vitamins and minerals. The most abundant ones are listed below.
Vitamin C: An essential vitamin that is important for skin health and various functions in the body.
Iron: An important mineral that has various functions, such as transporting oxygen throughout the body.
Vitamin K1: Also known as phylloquinone, vitamin K is important for blood clotting and bone health.
Potassium: An essential mineral that may lower blood pressure and reduce the risk of heart disease.
Vitamin E: An antioxidant that protects against oxidative damage.
Bottom Line: Mulberries contain high amounts of both iron and vitamin C, and decent amounts of vitamin K, potassium and vitamin E.
OTHER PLANT COMPOUNDS
Mulberries are rich in plant compounds, such as anthocyanins, that contribute to their color and beneficial health effects. The most abundant ones are listed below.
Anthocyanins: A family of antioxidants, which may inhibit oxidation of LDL cholesterol and have beneficial effects against heart disease.
Cyanidin: The main anthocyanin in mulberries, responsible for their color (black, red, purple).
Chlorogenic Acid: An antioxidant, abundant in many fruits and vegetables.
Rutin: A powerful antioxidant that may help protect against chronic diseases like cancer, diabetes and heart disease.
Myricetin: A compound that may have a protective effect against some cancers. Mulberries, even from the same species, may contain different amounts of plant compounds, have different colors and different antioxidant properties.
Deep colored and mature mulberries are richer in plant compounds, and have a higher antioxidant capacity, than colorless and immature berries.
Bottom Line: Mulberries contain several plant compounds, such as anthocyanins, cyanidins, chlorogenic acid, rutin and myricetin.
HEALTH BENEFITS
Mulberries or mulberry extracts may be beneficial against several chronic diseases, such as heart disease, diabetes, and cancer.
LOWER CHOLESTEROL
Cholesterol is an important fatty molecule that is present in every cell in the body. However, elevated cholesterol in the blood is also linked to increased risk of heart disease.
Animal studies show that mulberries and mulberry extracts can reduce excess fat and lower cholesterol levels. They may also improve the ratio between LDL (“bad“) and HDL (“good“) cholesterol.
Some test-tube experiments also show that they reduce the formation of fat in the liver, potentially helping to prevent fatty liver disease.
IMPROVE BLOOD SUGAR CONTROL
Diabetics are sensitive to rapid changes in blood sugar, and need to be careful when they eat carbs.
Mulberries contain a compound called DNJ (1-deoxynojirimycin), which inhibits an enzyme in the gut that breaks down carbohydrates.
DNJ is therefore considered to be beneficial against diabetes, by slowing down the increase in blood sugar after meals.
REDUCE CANCER RISK
Increased stress in the body has been shown to induce oxidative damage in cells and tissues, and is associated with increased risk of cancer. For hundreds of years, mulberries have been part of traditional Chinese medicine as a remedy against cancer.
Some researchers now believe that these reputed cancer-preventive effects may actually have a scientific basis.
Animal studies indicate that antioxidants in mulberry juice can decrease oxidative stress, potentially reducing the risk of cancer.
Mulberries are large, deciduous trees native to the warm, temperate, and subtropical regions of Asia, Africa, and the Americas. Technically, mulberry fruit is an aggregation of small fruits arranged concentrically around the central axis as in blackberry or loganberries. Each fruit measures 2-5 cm in length. In most species, mulberries are purple-red when ripen; however, they can be white, red, purple or multiple variegated colors in the same fruit.
Digestive Health: Like the majority of fruits and vegetables, mulberries contain dietary fiber, approximately 10% of your daily requirements in a single serving, in fact. Dietary fiber can help to improve digestive health by bulking up 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 boost heart health when regularly added to the diet.
Circulation: The high levels of iron contains in mulberries, which is a very unusual mineral for fruits to contain, can significantly boost the body’s production of red blood cells. This means that the body will increase its distribution of oxygen to important tissues and organ systems, thereby helping to boost metabolism and optimize functionality of those systems.
Blood Pressure and Heart Health: Resveratrol is a very important flavonoid antioxidant 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 like mulberries, including most grapes, which is why this is a beneficial antioxidant.
Cancer Prevention: Between the high content of anthocyanins, vitamin C, vitamin A, and various other polyphenolic and phytonutrient compounds, mulberries are absolutely packed with antioxidant potential. Antioxidants are the main line of defense against free radicals, which form as a dangerous byproduct of cellular metabolism and can damage healthy cells, causing them to mutate into cancerous cells. The diverse range of antioxidants found in mulberries means that they can neutralize these free radicals quickly, before too much damage is done.
Vision Health: One of the carotenoids found in mulberries is zea-xanthin, which has been connected directly to a reduction in oxidative stress on certain ocular cells, including the retina macula lutea. Furthermore, zea-xanthin functions as an antioxidant and prevents certain damage to the retina, including from free radicals that can cause macular degeneration and cataracts.
Immune System: Vitamin C is a powerful defensive weapon against any illnesses 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 that are in this fruit, and you have a true weapon against illness. Add a few mulberries to your morning breakfast and watch your immune system health soar!
Build Bone Tissue: 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 conditions like osteoporosis or other age-related bone disorders.
Antioxidants and Premature Aging: Mulberries also boast a high level of vitamin A and vitamin E, as along with a range of carotenoid components like lutein, beta carotene, zea-xanthin, 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 help keep skin looking smooth, reduce the appearance of blemishes and age spots, and keep hair shiny and healthy by preventing the oxidative actions of free radicals.
PREPARATION AND SERVING METHODS
After cleaning, gently pat them dry using soft cloth. Take care not to squeeze or press the berries, else they will deface, and stain cloth, hand, etc. Then, trim away its stem end by simply pinching off with fingers or either using a small scissors or paring knife.
The berries have found their unique place in the kitchen, be it a simple mulberry pie, or a mulberry cobbler or just in a fruit salad. They are also favored in variety of recipes.
SERVING TIPS:
- Fresh mulberries are generally eaten as they are, without any\ seasonings/additions.
- They combine well with other berry salads.
- Mulberries are favored in jams, jellies, tart syrups, etc.
- Dried mulberries can be used in pie fillings, mulberry muffins, cookies, cakes, etc.
________________________________________________________
If the Holy Spirit so impresses you, PLEASE DONATE TODAY (button below and on the side) so I can continue to help others. Thank you! If you can't see the donate button or want quick access – use this link: PayPal.Me/ReneeB
Got info from another source.
No comments:
Post a Comment