The Benefits of Mulberries: Vitamin C Content Nearly Four Times That of Blueberries!

It is the season for eating mulberries again.There are many ways to enjoy mulberries.They can be eaten raw, juiced, mixed with yogurt, or used in wine…What are their nutritional values?Let’s find out~The Benefits of Mulberries: Vitamin C Content Nearly Four Times That of Blueberries!■ Dietary FiberThe 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 only 2.4 grams per 100 grams.Eating some mulberries can provide a feeling of fullness and canpromote gastrointestinal motility, benefiting intestinal health.The calorie content of mulberries is low, only 57 kcal per 100 grams, comparable to blueberries and apples, making them friendly for those needing to control their weight.The Benefits of Mulberries: Vitamin C Content Nearly Four Times That of Blueberries!■ Vitamin CThe vitamin C content of mulberries is 36.4 milligrams per 100 grams, similar to that of oranges, and significantly higher than that of blueberries, nearly four times that of blueberries, making mulberries a good choice for daily vitamin C supplementation.■ SeleniumAccording to data from 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.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.■ AnthocyaninsThe anthocyanin content in mulberries generally ranges from 14 to 347 milligrams per 100 grams, with darker colors indicating higher content. Dark purple mulberries have the richest anthocyanin content, far exceeding that of blueberries, black rice, purple corn, and grapes.Anthocyanins belong to polyphenolic substances,which have antioxidant and anti-allergic activities.Consuming foods rich in anthocyanins helps toprotect cardiovascular health and prevent cognitive decline.Anthocyanins can also helpprotect visionby allowing the eyes to adapt quickly to dark environments and can also improve myopia and alleviate vision blurriness caused by eye fatigue.The Benefits of Mulberries: Vitamin C Content Nearly Four Times That of Blueberries!■ ResveratrolResveratrol is a natural polyphenolic substance found in mulberries, with a content of 6.854 milligrams per 100 grams.Resveratrol canact as an antioxidant, effectively scavenging free radicals. It is also very beneficial for cardiovascular health, helping toinhibit platelet aggregation, regulate lipid metabolism, and prevent thrombosis.

■ Tips for Choosing Mulberries

Deep purple, shiny, and evenly colored mulberries are ripe and taste good.

Mulberries with intact green stems are fresher.

Those with a fruity aroma but no fermented or sour smell are relatively fresh.

Note:Mulberries should be refrigerated and not washed in advance. If you are concerned about insects, you can soak them in salt water and then rinse with running water.

Source:CCTV News,Chinese Center for Disease Control and Prevention, Science Popularization ChinaPlease indicate the above sources for reprintingThe Benefits of Mulberries: Vitamin C Content Nearly Four Times That of Blueberries!The Benefits of Mulberries: Vitamin C Content Nearly Four Times That of Blueberries!

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