Mulberries nutrition facts
Refreshingly succulent, tart and sweet mulberries
are indeed rich
in numerous health benefiting flavonoid phyto-nutrients. Botanically,
the berries are obtained from the silkworm tree
belonging to the moraceae
family; of the genus: Morus.
Scientific name: Morus
nigra. L. In Spanish they are known as moras.
More than hundred species of morus
exist. In taxonomy, species generally are identified not by the color
of the fruits (berries) but by
the color of flower buds and leaves. So, a morus plant can have
different colored berries (black, purple, red, white etc) in the same
plant.
|
 |
Mulberry-Morus alba.
A white mulberry plant can have different color
fruits.
|
Moras buds and flowers.
Photo courtesy: mauroguanandi |
3 species have been
recognized for their economic importance.
-
The white mulberry (Morus
alba) is native to eastern and central
China.
-
The red or American mulberry (Morus rubra) is
native to eastern
United States.
-
Black mulberry (Morus nigra) is native to
western Asia.
Mulberries are large, deciduous trees native to
warm, temperate, and subtropical regions of Asia, Africa, and the
Americas.
Technically, the mulberry fruit is an aggregation of small fruits
arranged longitudinally around the central axis as in blackberry or
loganberries. Each fruit measures 2-5 cm long. In most species these
berries are purple-red when ripen; however they can be
white, red, purple or
multiple colors in the same fruit.
Health
benefits of mulberries
-
Delicious, fleshy, succulent mulberries are
low in calories (just 43 cal per 100 g); but are rich source of many
health promoting plant
derived compounds, minerals and vitamins that are essential for optimum
health.
-
Mulberries have significantly high amounts of
phenolic flavonoid phytochemicals called anthocyanins.
Scientific
studies have shown that consumption of berries have potential health
effects against cancer, aging and neurological diseases, inflammation,
diabetes, and bacterial infections
-
The berries contain resveratrol, another
polyphenol flavonoid antioxidant. Resveratrol has been found to be
protective against stroke risk by alteration of molecular mechanisms in
blood vessels, reducing susceptibility to vascular damage through
decreased activity of angiotensin (a systemic hormone causing blood
vessel constriction that would elevate blood pressure) and increased
production of the vasodilator hormone, nitric oxide.
-
In addition, these berries are an excellent source of
vitamin-C (36.4 mcg per 100, about 61% of RDI), which is also
a powerful natural antioxidant. Consumption of foods rich in vitamin-C
helps body develop resistance against infectious agents, counter
inflammation and scavenge harmful free radicals.
-
They also contain good amount vitamin A,
vitamin E and in addition to the above mentioned antioxidants also
contain many other health promoting flavonoid poly phenolic
antioxidants such as lutein,
zeaxanthin, ß-carotene and α-carotene in small
but notably significant amounts. These
compounds help
act as protect from harmful effects of oxygen-derived free
radicals and reactive oxygen species (ROS) that play a role in aging
and various disease process.
-
Zeaxanthin,
an important dietary carotenoid
selectively absorbed into the retinal macula lutea where it is thought
to provide antioxidant and protective light-filtering functions in the
retina of eyes.
-
Mulberries are excellent source of iron, which
is a rare feature among berries, contains 1.85 mg/100 g of fruits
(about 23% of RDI). Iron, being a component of hemoglobin inside the
red blood cells, determines the oxygen carrying capacity of the
blood.
-
They also good source of minerals like
potassium, manganese, and magnesium. Potassium in an important
component of cell and body fluids that helps controlling heart rate and
blood pressure. Manganese is used by the body as a co-factor for the
antioxidant enzyme superoxide dismutase.
-
They are rich in
B-complex
group of vitamins and vitamin K. Contain very good amounts of
vitamin B-6, niacin, riboflavin and folic acid. These vitamins are
function as co-factors and help body in the metabolism of
carbohydrates, proteins and
fats.
See the table below for in depth analysis
of nutrients:
Mulberry (Morus nigra .L),
Fresh, raw,
Nutrition Value
per 100 g,
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
43 Kcal |
2% |
| Carbohydrates |
9.80 g |
7.5% |
| Protein |
1.44 g |
2.5% |
| Total Fat |
0.39 g |
2% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
1.7 g |
4.5% |
| Vitamins |
|
|
| Folates |
6 mcg |
1.5% |
| Niacin |
0.620 mg |
4% |
| Pyridoxine |
0.050 mg |
4% |
| Riboflavin |
0.101 mg |
8% |
| Vitamin A |
25 IU |
1% |
| Vitamin C |
36.4 mg |
61% |
| Vitamin E |
0.87 mg |
6% |
| Vitamin K |
7.8 mcg |
6.5% |
| Electrolytes |
|
|
| Sodium |
10 mg |
0.75% |
| Potassium |
194 mg |
4% |
| Minerals |
|
|
| Calcium |
39 mg |
4% |
| Copper |
60 mcg |
6.5% |
| Iron |
1.85 mg |
23% |
| Magnesium |
18 mg |
4.5% |
| Selenium |
0.6 mcg |
1% |
| Zinc |
0.12 mg |
1% |
| Phyto-nutrients |
|
|
| Carotene--ß |
9 mcg |
-- |
| Carotene, α |
12 mcg |
-- |
| Lutein-zeaxanthin |
136 mcg |
-- |
Selection
and storage
Black
mulberries are particularly more flavorful and tasty than
their counterpart white and red varieties. The peak season for black
mulberry is May through August while the other two varieties are
readily
available by late spring.
In the stores,
look for fleshy berries flavorful and heavy in hands. Avoid bruised,
bleeding and sunken berries.
Once at home,
preserve them in the zip pouch unwashed inside refrigerator where they
stay fresh for up to a week. Mulberries spoil rather quickly. To eat,
wash the berries in cold water in a container (bowl) instead of in
running water. This way you avoid injuring. This method also brings the
berries to room temperature and enhances their flavor and taste.
Preparation
and serving methods
After washing
them to remove sand and soil, gently
pat them dry using soft cloth. Take care not to squeeze or press the
berries or the will stain cloth, hand, etc. Then trim
away stem ends by simply pinching off with fingers or using a
small scissors or paring
knife.
The berries
have found their unique place in the
kitchen, be it a simple mulberry pie or somewhat more complicated
mulberry
wine, they are favored in variety of mulberry recipes.
Here are some serving tips:
-
Fresh mulberry are generally eaten as they are
without any additions.
-
They mix well with other berry salads.
-
They can be a great snack between meals.
-
Mulberries are favored in jams, jellies, tart
syrups etc.
-
Dried
mulberries can be used in pie fillings, mulberry muffins, cookies,
cakes etc.
-
They are used in ice-creams,
smoothies
and yogurt as in strawberries, raspberries etc.
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