It is the season for eating mulberries, those purple-black, translucent little fruits that are sweet and juicy. There are many ways to enjoy mulberries, from eating them fresh after washing, to juicing, mixing with yogurt, or even brewing wine… they are particularly versatile.
Nutrition of Mulberries
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Dietary Fiber
The dietary fiber content of mulberries is excellent among fruits, with insoluble dietary fiber reaching 4.1 grams per 100 grams, while blueberries, also a berry, have a total dietary fiber content of 2.4 grams per 100 grams.
Eating some mulberries can provide a good sense of fullness and promote gastrointestinal motility, benefiting intestinal health. Importantly, mulberries are not high in calories, containing only 57 kcal per 100 grams, comparable to blueberries and apples, making them friendly for those needing to control their weight.
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Vitamin C
The vitamin C content in mulberries is 36.4 milligrams per 100 grams, similar to oranges, and significantly higher than blueberries, being nearly four times that of blueberries. Therefore, using mulberries as a daily source of vitamin C is a good choice.
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Selenium
According to the “Chinese Food Composition Table,” mulberries are rich in selenium, containing 5.65 micrograms per 100 grams, which is higher than common fruits like apples, peaches, pineapples, pears, and grapes, and is 56.5 times that of blueberries.
Selenium is an essential trace element for the human body, involved in regulating thyroid function, metabolism, and blood circulation, and it also helps maintain normal immune function.
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Anthocyanins
The anthocyanin content in mulberries generally ranges from 14 to 347 milligrams per 100 grams, with darker fruits containing higher levels. The deep purple-black mulberries have the richest anthocyanin content, far exceeding that of blueberries, black rice, purple corn, and grapes.
Anthocyanins are polyphenolic compounds with antioxidant, anti-cancer, and anti-allergic properties. Eating more foods rich in anthocyanins helps protect cardiovascular health and prevent cognitive decline. Anthocyanins also help protect vision, allowing the eyes to adapt quickly to dark environments and improving myopia, alleviating visual fatigue that leads to blurred vision.
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Resveratrol
Resveratrol is a natural polyphenolic compound found in mulberries, with a content of 6.854 milligrams per 100 grams.
Resveratrol helps us with antioxidant effects, effectively scavenging free radicals. It is also very beneficial for cardiovascular health, helping to inhibit platelet aggregation, regulate lipid metabolism, and prevent thrombosis.
Source: CCTV News Client, Chinese Center for Disease Control and Prevention, Science Popularization China
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