Get Healthier with Mulberries: A Nutrient-packed Superfood
Superfoods are highly nutritious foods that offer numerous health benefits to the body. Mulberries are a prime example of a superfood, being packed with minerals, vitamins, and antioxidants that provide the body with essential nutrients. These small, sweet berries, with an origin from China, are grown worldwide to gain its medicinal properties. Mulberries are tree-ripened fruits that come from the Morus genus of plants, and they possess a unique look, similar to elongated blackberries or raspberries. Mulberries come in three different colors, but the black and red varieties are the most common and beneficial for overall health.
Mulberries contain a range of vital nutrients that make them beneficial for the body. A cup of fresh, ripe mulberries measuring 140g has only 60 calories. However, these berries provide other valuable nutrients such as 0.4g of total fat, 3mg of sodium, 259mg of potassium, 14g of total carbohydrate, 2.6g of dietary fiber, 10.2g of sugars, and 1.4g of protein. Furthermore, a cup of mulberries contains 85% of the recommended daily value of Vitamin C, 8% of the daily value of iron, 36% of the recommended daily value of vitamin K, 3% of the recommended daily value of calcium, 7% of the recommended daily value of riboflavin, and 5% of the recommended daily value of thiamin.
Consuming mulberries within a healthy diet can offer an array of health benefits. Firstly, their richness in antioxidants such as resveratrol, anthocyanins, and flavonoids is imperative for the removal of free radicals from the body, hence reducing the risk of chronic diseases. Secondly, mulberries possess a low glycemic index. Recent research has also suggested that their low glycemic index could help to lower blood sugar levels and improve insulin sensitivity, making them an excellent choice for diabetics. Additionally, mulberries contain essential ingredients that support heart health by protecting blood vessels and reducing the risk of heart diseases. They also help to improve digestive health by regulating digestion, preventing bloating, and other digestive issues. Mulberries are a rich source of Vitamin C, and hence consuming them promotes immunity by protecting against infections. Additionally, mulberries contain anthocyanins that have anti-inflammatory properties that reduce inflammation in the body. Finally, mulberries contain vitamin A that protects and enhances eye health.
Incorporating mulberries into a diet can be highly enjoyable and easy. One can enjoy them fresh, as a snack or in a fruit salad. Mulberry jam with honey or maple syrup is easy to make and can be a tasty way to enjoy this fruit all year round. Alternatively, one can blend fresh or frozen mulberries with Greek yogurt, almond milk, and protein powder to create a filling and nutritious breakfast smoothie. Mulberry ice cream is a typical yet delectable dessert. Blending fresh or frozen mulberries with a sweetener of choice and heavy cream and churning in an ice cream maker yields a creamy consistency. Lastly, making mulberry sorbet made of blended fresh or frozen mulberries with water and a sweetener of choice will be your healthy summertime dessert.
Mulberries are a superfood, and their health benefits speak for themselves. Whether you prefer to consume them fresh or blended in a dish, taking advantage of these nutritional berries can positively impact your overall well-being. Don’t wait any longer. Add mulberries to your shopping list and start taking advantage of their incredible health benefits today.