Phyto-nutrients, Health effects against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections, Control heart rate and blood pressure.
The often overlooked mulberry may not be as popular as her sister blackberry or her cousin, raspberry, but she's just as delicious and the biggest in the family.
Delicious sweet golden fruit that taste delicious added to breakfast dishes, muesli and raw food recipes. Mulberries are one of the less known berries. Sweet, golden and delicious, once you’ve tried them you soon be coming back for more! Refreshingly succulent, tart and sweet mulberries are indeed rich in numerous health benefiting flavonoid phyto-nutrients. Botanically, they are the berries obtained from the silkworm tree belonging to the Moraceae family.
Mulberries are large, deciduous trees native to the warm, temperate, and subtropical regions of Asia, Africa, and the Americas. Technically, mulberry fruit is an aggregation of small fruits arranged concentrically around the central axis as in blackberry or loganberries. Each fruit measures 2-5 cm in length. In most species, mulberries are purple-red when ripen; however, they can be white, red, purple or multiple variegated colors in the same fruit.
Delicious, fleshy, succulent mulberries are less in calories (just 43 calories per 100 g). They compose of health promoting phyto-nutrient compounds like polyphenol pigment antioxidants, minerals, and vitamins that are essential for optimum health. Mulberries have significantly high amounts of phenolic flavonoid phyto-chemicals 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 protects against stroke risk by altering molecular mechanisms in the blood vessels.
Mulberries are also high in Vitamin C, Iron, B Vitamins, Vitamin K, and minerals like potassium, manganese and magnesium. Potassium is 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.
Dried mulberries are generally eaten as they are, without any seasonings or additions. They combine well with other berry salads, they can be a great snack between meals and made into a trail mix.
Mulberries are often used in jams, jellies, tart syrups, etc and can be used in pie fillings, mulberry muffins, cookies, and cakes.
They taste great in ice-creams, smoothies and yogurt in replacement for strawberries raspberries, or blueberries.
In raw food recipes they are extremely useful if you want to use them instead of nuts. They can be used in a cake or pie crust as their texture is firm and gives a similar effect to nuts when ground. This gives you the option of a lower fat or nut free cake crust and their sweet and tart texture gives a good contrast when balancing flavours.
So if you’ve never tried Mulberries give these little golden berries a whirl!