Mulberries 100 g, 50 g, 25 g

Mulberries – 100 g ($13.99), 50 g ($9.99), 25 g ($6.99)

Benefits:
Nutrients and Compounds  Fresh mulberries consist of 88% water and only have 60 calories per cup (140 grams). By fresh weight, they provide 9.8% carbs, 1.7% fiber, 1.4% protein, and 0.4% fat. Mulberries are often consumed dried, similar to raisins. In this form, they contain 70% carbs, 14% fiber, 12% protein, and 3% fat — making them fairly high in protein compared to most berries. Mulberries are low in calories but can provide plenty of fiber, vitamin C, vitamin K and iron. One cup of mulberries contains approximately: (15)

• 60.2 calories
• 13.7 grams carbohydrates
• 2 grams protein
• 0.5 gram fat
• 2.4 grams dietary fiber
• 51 milligrams vitamin C (85 percent DV)
• 10.9 micrograms vitamin K (14 percent DV)
• 2.6 milligrams iron (14 percent DV)
• 272 milligrams potassium (8 percent DV)
• 0.1 milligram riboflavin (8 percent DV)
• 1.2 milligrams vitamin E (6 percent DV)
• 25.2 milligrams magnesium (6 percent DV)
• 53.2 milligrams phosphorus (5 percent DV)
• 54.6 milligrams calcium (5 percent DV)

In addition to the nutrients listed above, mulberries also contain some copper, niacin, vitamin B6 and thiamine. Mulberries or mulberry extracts may be beneficial against several chronic conditions, such as heart disease, diabetes, and cancer (32).

Carbs  Fresh mulberries consist of 9.8% carbs, or 14 grams per cup (140 grams). These carbs are mostly simple sugars, such as glucose and fructose, but also contain some starch and fiber.

Fiber  Mulberries have a decent amount of fiber, 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 (1, 4). Fibers help you maintain a healthy digestive system, decrease cholesterol levels, and reduce your risk of many diseases (5, 6, 7, 8).

Vitamins and Minerals  Mulberries are rich in many vitamins and minerals, particularly vitamin C and iron:

• Vitamin C. An essential vitamin that is important for skin health and various bodily functions (9).
• Iron. An important mineral that has various functions, such as transporting oxygen throughout your body.
• Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and bone health (10, 11).
• Potassium. An essential mineral that may lower blood pressure and reduce your risk of heart disease (12, 13).
• Vitamin E. An antioxidant that protects against oxidative damage (14).

Compounds  Mulberries are rich in plant compounds, such as anthocyanins, that contribute to their color and beneficial health effects (15, 16, 17, 18, 19). The most abundant ones include:

• Anthocyanins. A family of antioxidants that may inhibit oxidation of LDL (bad) cholesterol and provide beneficial effects against heart disease (20, 21, 22).
• Cyanidin. The main anthocyanin in mulberries is responsible for their black, red, or purple color (23).
• Chlorogenic acid. An antioxidant abundant in many fruits and vegetables.
• Rutin. A powerful antioxidant that may help protect against chronic conditions like cancer, diabetes, and heart disease (24, 25).
• Myricetin. A compound that may have a protective effect against some cancers (26).

The amounts of plant compounds in mulberries depends on the variety. This results in different colors and antioxidant properties (27). Deep-colored and mature mulberries are richer in plant compounds and have a higher antioxidant capacity than colorless and immature berries (28, 29, 30, 31).

Anti-Inflammatory   Mulberries have resveratrol that has anti-inflammatory properties in it. Anthocyanins present in them help in preventing inflammation and hence can be used as an alternative to allopathic drug.

Cholesterol  Cholesterol is an important fatty molecule present in every cell of your body. However, elevated blood cholesterol levels are linked to increased heart disease risk. 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 (20, 33). Additionally, some test-tube experiments suggest that they reduce the formation of fat in the liver — potentially helping prevent fatty liver disease (34, 35, 36, 37).

The fiber found in mulberries is mostly insoluble fiber, but it also contains about 25 percent soluble fiber in the form of pectin. (6) Soluble fiber is a type of fiber that can absorb water and has been shown to help reduce cholesterol levels and decrease the risk of heart disease. (7, 8, 9)

The properties of mulberry itself may also have a favorable effect on weight. A study in the Journal of Food Science found that the compounds in mulberry helped prevent the oxidation of LDL cholesterol, one of the major risk factors of heart disease. (10) In the animal study from the Journal of Agricultural and Food Chemistry mentioned above, giving hamsters mulberry water extract helped decrease levels of both triglycerides and cholesterol. In addition to mulberries, you should also eat plenty of high-fiber foods and foods rich in omega-3 fatty acids to help lower cholesterol levels naturally.

Blood Sugar  People with type 2 diabetes are at risk of a rapid rise in blood sugar and need to be careful when they eat carbs. Mulberries contain the compound 1-deoxynojirimycin (DNJ), which inhibits an enzyme in your gut that breaks down carbs. Therefore, mulberries may be beneficial against diabetes by slowing down the increase in blood sugar after meals. Studies in people are needed before any firm conclusions can be reached (38, 39, 40).

High blood sugar can result in a wide range of symptoms, including increased thirst, frequent urination and blurry vision. Keeping your blood sugar levels under control is key to maintaining better health, especially if you have diabetes. Mulberries contain fiber, which helps slow the absorption of sugar in the bloodstream to prevent blood sugar spikes. They also contain specific compounds and antioxidants that have been shown to benefit blood sugar levels. A study in PLoS One found that mulberries was able to significantly lower blood sugar levels in diabetic mice. (13) In another study, diabetic rats were given mulberry extract for five weeks, and their blood sugar was measured. Between the first and last day of the study, their blood sugar had dropped from 252 mg/dL all the way down to 155 mg/dL. (14) Keep in mind that mulberries should be consumed as part of a healthy, carb-controlled diet to help maintain normal blood sugar. If you want to keep a check on your body sugar levels, white mulberries are your go-to solution. Studies indicate that some of the chemicals present in white mulberries resemble that of medicines used to treat type-2 diabetes.

Cancer  Increased stress in your body has been shown to induce oxidative damage in cells and tissues, which is associated with increased cancer risk (41, 42). 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 have a scientific basis (43). Animal studies indicate that antioxidants in mulberry juice can decrease oxidative stress —potentially reducing cancer risk (4, 44). Keep in mind that the same applies to fruits and vegetables in general. No evidence suggests that mulberries reduce cancer risk more than other fruits or berries.

The mulberry tree comes from the Moraceae family of plants and is closely related to figs, breadfruit and banyan.

This flowering tree grows quickly at first but will typically only reach between 30 and 50 feet in height. Mulberry trees tend to grow in temperate climates, are harvested around June through August, and can be found around the world across Europe, India, North Africa and the Middle East. The trees produce a long, cylindrical fruit that can be white, red, purple or black depending on the type of tree. They are sweet and slightly tart, though the flavor can vary. White mulberry, for example, has a sweeter taste and is less tart than black or red mulberry fruits. The fruits of the mulberry plant can be baked into desserts or added to yogurts and smoothies to enhance the flavor and kick up the nutrient profile.

Mulberry is high in many important nutrients and has been shown to have a variety of health benefits, from reducing cholesterol levels to keeping blood sugar steady. Like other types of berries, mulberries are considered one of the top cancer-fighting foods. This is due to their impressive content of antioxidants, which are compounds that help fight off harmful free radicals and protect cells from damage.

A study conduced in Japan found that mulberry juice was able to effectively reduce levels of oxidative damage caused by free radicals in mice. (1) Another 2006 animal study had similar findings, noting that mulberry juice acted as an antioxidant and reduced stress caused by these cancer-causing free radicals. (2) In 2017, researchers from Korea isolated a specific compound from mulberries and found that it was able to induce cell death in breast cancer cells and slow the growth and spread of tumor cells in mice. (3) Other antioxidant-rich foods that can help fight damage caused by free radicals and may help prevent cancer include other berries, vegetables, and certain herbs like turmeric and cinnamon. Mulberries are filled with anthocyanins that keep cancer cells at bay. They also contain resveratrol, which is known to have anti-cancer properties and thus helps to fight colon cancer, skin cancer, prostate cancer, and thyroid.

Weight Loss  Mulberries are a nutrient-dense food. This means that they are low in calories but contain a good amount of several nutrients, including fiber, vitamin C, vitamin K and iron. Fiber, in particular, can help promote digestive health, treat constipation and even aid in weight loss. Just one cup of mulberries can meet up to 10 percent of your daily fiber needs. When you eat dietary fiber, it moves through your gastrointestinal tract undigested. This adds bulk to stool and enhances satiety, keeping you feeling fuller for longer to reduce your appetite. (4)

Some research even suggests that mulberries could have an anti-obesity effect. An animal study in the Journal of Agricultural and Food Chemistry showed that treating hamsters with mulberry water extract for 12 weeks lowered both body weight and visceral fat. (5) For a low-calorie, healthy snack that will satisfy your sweet tooth and keep your calorie intake low, try topping a cup of high-protein Greek yogurt with some tasty mulberries.

Research was conducted by Italy’s F. De Ritis Institute and the Catholic University of Sacred Heart to determine the weight loss capacity of mulberries. As per the results those who included mulberries in their daily diet plan of consuming 1,300 calories, shed about 10% of their total body weight within a timespan of around three months. They also observed that these were also the people who lost a lot of fat from their waist and thighs. Add some mulberries to your diet for a toned body.

Liver  Your liver plays a central role in your overall health. It is involved in blood clotting, breaking down fats and filtering out toxins. Some evidence shows that certain compounds found in mulberries could have a beneficial effect on liver health, helping keep this important organ healthy, strong and free of liver disease. Mulberries may be especially effective in the prevention of fatty liver disease. This is a condition in which fat builds up in the liver and impairs its ability to work properly.

A 2013 test-tube study showed that the compounds in mulberries helped block fat formation, prevented fat accumulation and also promoted the clearance of fat out of the liver. (11) Another study from Taiwan confirmed these findings, demonstrating that mulberry extract increased fat breakdown and decreased fatty acid formation. (12)

Of course, the beneficial compounds found in mulberries are just one piece of the puzzle. Following a healthy diet, exercising regularly and limiting alcohol consumption are all crucial components of liver health. Mulberries have the ability to strengthen the liver and contain iron that is useful to maintain liver health. Upon consumption, they nourish and purify the blood in the liver.

Digestion  Mulberries contain a good amount of dietary fibre that our body needs for facilitating proper digestion. It bulks up the stool in the stomach and facilitates the movement of food through the digestive tract. This process relieves us from issues of constipation, bloating, and stomach cramps.

Blood Circulation  Mulberries are rich in antioxidants that improve the functioning of the blood vessels by dilating them. This leads to a free flow of blood from the heart to other parts of the body thus ensuring blood pressure control. Mulberries are rich in iron and the presence of iron encourages the production of red blood cells. The polyphenols present in mulberries keep the blood vessels healthy and their potassium content keeps the blood pressure low.

Immunity  Mulberries use the alkaloids present in the macrophages to activate them, which is said to boost our immunity. They keep the immune system alert. Vitamin C present in mulberries is another immunity strengthening element.

Builds Bone  The combination of vitamin K, calcium, and iron is the best combination of nutrients for building strong bone tissues and bones. And guess what? Mulberry is rich in all of them. These nutrients help reverse the signs of bone degradation and prevent bone disorders such as osteoporosis and arthritis.

Brain  To ensure a healthy brain, mulberries provide the body with the calcium that it seeks. They age-proof our brain, keep it young and alert, and even keep Alzheimer’s at bay.

Flu And Cold  If you often come down with the flu, then eating mulberries can help. White mulberries are astringent in nature and are known to kill bacteria, which is how they prevent and treat flu and cold. They also contain flavonoids, which also helps the cause.

 

Botanical Name Morus alba
English: Chinese White-Mulberry
Also, known as: Bai Mon, Sang zhi
Origin: Bulgaria
Harvested: Wild
Parts Used: Fruit/Berries

General Information:
Morus alba, known as white mulberry, is a fast-growing, small to medium-sized mulberry tree that grows to 10-20 m tall. It is generally a short-lived tree with a lifespan comparable to that of humans, although there are some specimens known to be over 250 years old. The species is native to northern China and is widely cultivated and naturalized elsewhere United States, Mexico, Australia, Kyrgyzstan, Argentina. Trees were introduced into North America in colonial times in an effort to establish a silk industry. Although the industry never took hold, the trees did take hold and have over time escaped cultivation and naturalized in fields, waste areas, forest margins and along roads throughout much of the U.S. This tree has also been planted in various areas for erosion control and windbreaks. White mulberry is usually dioecious but sometimes is monoecious. Small yellowish-green flowers in drooping catkins bloom in spring. Fertilized flowers on female trees are followed by sweet, edible blackberry-like fruits that mature in June. Fruits ripen to white or pink, but sometimes to darker reds or purple-blacks. Fruits are loved by birds. Glossy, rounded, usually 3-4 lobed, dark green leaves have serrate margins and uneven bases. Glossy leaf surfaces distinguish this tree from red mulberry. Fall color is an unattractive yellow as well sometimes green, yellow and brown.

 

How to use:
We make these suggestions to help you get the best benefit from the herbs that you’re choosing to improve your health. Also we make these ideas and recommendations so that consuming them easier and better fit into your lifestyle by adding them to the food that you already eat.
For the full health benefit, it is best to consume (or use the whole herb in poultices) the whole herb. All of the compounds in the herb act best together, as nature intends. Extracts draw out the most prominent beneficial compounds and may concentrate them. What is not extracted can be helpful in ways that we do not yet understand.

Cut Pieces or Powdered Herb:
There are different ways to use cut pieces or powdered herb.
Food Preparation: You can add powdered or pieces of herb (if the pieces you buy are bigger than you like, a coffee or herb grinder will quickly reduce) to any yogurt, smoothie, apple or other sauces, spreads, salads or other foods more familiar to you that don’t use heat. Heat can be damaging to the beneficial compounds in the herb. Other options like oatmeal, scrambled eggs, pasta sauce, soup, cookies and anything else that fits your lifestyle, but minimizing (by adding near the end of cooking) the heat is helpful.
Also, for children, you can mix powdered herb with honey or glycerin to make paste. The thicker the paste, the more potent and herbal in taste. The sweet taste of honey and glycerin will help medicine go down. The resulting liquid is called an electuary.
For seeds in general, but especially small seeds, it’s best to grind these to break the protective hulls a short time before consumption. This makes all the benefits available, rather than some remaining locked inside the hulls that are unbroken by insufficient chewing.
To make adding herbs even easier, you could add a week’s worth of your chosen herb(s) to an amount of, for example, yogurt that you would eat in a week. Mix thoroughly and eat this each day of the week. So you make once /week and just eat each other day.
Hot Infusion: The basic method for dried herbs and flower is, take 2-3 tablespoons of dried herb in a cup or teapot. Pour hot water over it and cover it with lid for 10-30 minutes. The heat from making tea can degrade some of the beneficial compounds in the herb. This method minimizes this effect. For the full health benefit, it is recommended to consume what is left over after making tea.
Decoctions: Decoctions are suitable for roots, barks, large seeds & berries, and other dense material. The simple way to make decoction is, in a saucepan, add 1 tablespoon of dried herbs to 1 cup of water, Bring the water to boil, reduce heat and simmer for 30-60 minutes with the pot covered. Squeeze out as much as liquid as possible. Best practice is to drink the liquid and also consume the solid material that remains. Herb pieces can also be used.
Powdered Herb:
There are different ways to use powdered herb.
Capsules: HerbsCrafters makes capsules guaranteed to be filled with the pure herb with no filler or any other products. You can also use powdered herb to make your own capsules at home. These capsules are best taken with liquid to aid in digestion and absorption and to ensure it doesn’t stick in your throat.
Poultice: Poultice can be made with an herbal powder and liquid (mostly water) to form a paste which is then applied to the skin. This method is very helpful for skin conditions.
Herbal shot: Powdered herb can be mixed with water, fruit juice or other liquid to make herbal shot.

Tips:
You can sweeten your herbal decoctions with bit of honey, natural fruit juice, stevia leaves powder or licorice root powder.

Precautions:
You should consult with a qualified healthcare practitioner before using any herbal products, particularly if you are pregnant, nursing, or on any medications.
All information on this website is for educational purpose ONLY.
This information has not been evaluated by Health Canada.
This information is not intended to diagnose, treat, cure, or prevent any disease.