Health Benefits Of Mulberries
Mulberries have phytochemicals that lower LDL ("bad") cholesterol, reduce triglycerides, and raise HDL ("good") cholesterol. The fiber in them also helps, while suppressing appetite and promoting weight loss. Additionally, your insulin resistance can improve with mulberries. They can prevent type 2 diabetes and cancer. They also protect your brain from oxidative stress linked to mental decline.
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.
5 Reasons To Eat Mulberries
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 have hypolipidemic effects, including lower LDL (“bad”) cholesterol and triglycerides. Phytochemicals can also raise HDL (“good”) cholesterol.
Health benefits of white mulberries also include the presence of fiber in them.1 Intake of this nutrient is linked to lower cholesterol, along with reduced blood glucose. 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 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.
References [ + ]
|1.||↑||Yang, Xiaolan, Lei Yang, and Haiying Zheng. “Hypolipidemic and antioxidant effects of mulberry (Morus alba L.) fruit in hyperlipidaemia rats.” Food and Chemical Toxicology 48, no. 8 (2010): 2374-2379.|
|2.||↑||Fiber. Harvard T.H. Chan School of Public Health.|
|3.||↑||Yimam, Mesfin, Ping Jiao, Mei Hong, Lidia Brownell, Young-Chul Lee, Eu-Jin Hyun, Hyun-Jin Kim et al. “Appetite Suppression and Antiobesity Effect of a Botanical Composition Composed of Morus alba, Yerba mate, and Magnolia officinalis.” Journal of Obesity 2016 (2016).|
|4.||↑||Tanabe, Kenichi, Sadako Nakamura, Katsuhisa Omagari, and Tsuneyuki Oku. “Repeated ingestion of the leaf extract from Morus alba reduces insulin resistance in KK-Ay mice.” Nutrition Research 31, no. 11 (2011): 848-854.|
|5.||↑||Tanabe, Kenichi, Sadako Nakamura, Katsuhisa Omagari, and Tsuneyuki Oku. “Repeated ingestion of the leaf extract from Morus alba reduces insulin resistance in KK-Ay mice.” Nutrition Research 31, no. 11 (2011): 848-854.|
|6.||↑||Rebai, Olfa, Manel Belkhir, Adnen Boujelben, Sami Fattouch, and Mohamed Amri. “Morus alba leaf extract mediates neuroprotection against glyphosate-induced toxicity and biochemical alterations in the brain.” Environmental Science and Pollution Research (2017): 1-9.|
|7.||↑||Turgut, Nergiz Hacer, Derya Guliz Mert, Haki Kara, Hatice Reyhan Egilmez, Emre Arslanbas, Bektas Tepe, Huseyin Gungor, Nese Yilmaz, and Necati Baris Tuncel. “Effect of black mulberry (Morus nigra) extract treatment on cognitive impairment and oxidative stress status of d-galactose-induced aging mice.” Pharmaceutical biology 54, no. 6 (2016): 1052-1064.|
|8.||↑||Turan, Ibrahim, Selim Demir, Kagan Kilinc, Nesibe Arslan Burnaz, Serap Ozer Yaman, Kubra Akbulut, Ahmet Mentese, Yuksel Aliyazicioglu, and Orhan Deger. “Antiproliferative and apoptotic effect of Morus nigra extract on human prostate cancer cells.” Saudi Pharmaceutical Journal (2016).|
|9.||↑||Demir, Selim, Ibrahim Turan, Yuksel Aliyazicioglu, Kagan Kilinc, Serap Ozer Yaman, Elif Ayazoglu Demir, Ayse Arslan, Ahmet Mentese, and Orhan Deger. “Morus Rubra Extract Induces Cell Cycle Arrest and Apoptosis in Human Colon Cancer Cells Through Endoplasmic Reticulum Stress and Telomerase.” Nutrition and Cancer 69, no. 1 (2017): 74-83.|