In America, berries like blueberries and strawberries steal the spotlight. But what about mulberries? They’re tart, sweet, and full of flavor. Mulberries also have many health benefits that you wouldn’t want to miss.
The most common species are red mulberries (Morus rubra L.), black mulberries (Morus nigra L.), and white mulberries (Morus alba L.). They all share amazing properties. To learn more, check out this list of health benefits of mulberries.
1. Improves Good Cholesterol Levels
If you have high cholesterol, you’ll love white mulberries. They’re full of phytochemicals that can reduce LDL (bad) cholesterol and triglycerides and raise HDL (good) cholesterol. The fiber in white mulberries can also lower cholesterol as well as blood glucose levels.1 This means that your risk for both heart disease and type 2 diabetes will reduce.2
If you’re taking cholesterol-lowering drugs, consider drinking mulberry juice or tea. These natural alternatives have fewer side effects than prescription medications.
2. Helps With Weight Loss
There isn’t a secret formula for weight loss, but white mulberries can definitely help. The Journal of Obesity found that a blended extract containing mulberries has the power to suppress appetite. The result? Lower energy intake and weight gain.
The extract in the experiment also had yerba mate.3 So why not combine both? For a refreshing weight loss drink, crush fresh mulberries and add them to cold yerba mate.
3. Lowers Diabetes Risk
Other nutritional benefits of mulberries include glucose. Mulberries reduce insulin resistance, which can delay type 2 diabetes. So if you have a high risk of getting type 2 diabetes, mulberry juice or tea might help.4
If you already have type 2 diabetes, mulberries can still help. Their extract inhibits an increase in postprandial plasma glucose, or blood glucose after a meal. The progression of your diabetes will be less likely.5
4. Protects The Brain
A decline in brain function is a normal part of aging. But thanks to mulberries, you can protect your mental health. According to a study in Environmental Science and Pollution Research, mulberry extract protects the brain from glyphosate. This compound causes oxidative stress and has been linked to Parkinson’s disease.
Mulberries also regulate iron and calcium salts, which are important for brain health. They can also increase the activity of superoxide dismutase, an enzyme that fights superoxide – one of the most common free radicals.6
Black mulberries also have favorable effects like improved learning dysfunction and memory retention.7
5. Prevents Cancer
Black mulberries are full of antioxidants. The most potent ones are ascorbic and chlorogenic acids, which detect and kill cancer cells. They also damage the cells’ mitochondrial membranes and increase anticancer enzymes.8
Similar health benefits have been linked to red mulberries. They have compounds that can kill cancer cells while suppressing harmful enzymes. In fact, the researchers in Nutrition and Cancer have called them a natural anticancer remedy.9
Mulberries can be enjoyed in many ways. Dried mulberries work great in granola bars or trail mixes. You can also consume fresh mulberries in the form of smoothies or yogurt. For a delicious drink, look for mulberry tea or juice at your local health food store.
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