Mulberries (Raw) – A Nutrient-Rich Superfruit
Mulberries, the small yet potent fruit of the Morus tree, are packed with a range of vitamins, minerals, and antioxidants. These sweet, tangy berries can be enjoyed in their raw form, providing not only a delicious snack but also a nutritional powerhouse. Whether you’re enjoying them as part of a fruit salad, mixed into cereals, or simply on their own, mulberries are an excellent choice for a healthy boost.
Nutritional Breakdown of Raw Mulberries
(Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 43 kcal |
| Protein | 1.44 g |
| Fat | 0.39 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 9.8 g |
| Fiber | 1.7 g |
| Sugars | 8.1 g |
| Calcium | 39 mg |
| Iron | 1.85 mg |
| Magnesium | 18 mg |
| Phosphorus | 38 mg |
| Potassium | 194 mg |
| Sodium | 10 mg |
| Zinc | 0.12 mg |
| Copper | 0.06 mcg |
| Manganese | 0 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 36.4 mg |
| Thiamin (B1) | 0.029 mg |
| Riboflavin (B2) | 0.101 mg |
| Niacin (B3) | 0.62 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 6 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.87 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Mulberries
- Rich in Vitamin C: With a significant 36.4 mg of Vitamin C per 100g serving, mulberries help support a healthy immune system and promote skin health.
- High in Antioxidants: These berries are rich in anthocyanins, resveratrol, and other antioxidants that can help fight oxidative stress and support overall health.
- Iron and Calcium: Mulberries offer a good amount of iron (1.85 mg) and calcium (39 mg), which are vital for red blood cell production and bone health.
- Support Digestive Health: The fiber content (1.7 g per 100g) promotes healthy digestion and can help prevent constipation.
- Heart Health: The potassium content (194 mg per 100g) in mulberries helps regulate blood pressure and supports cardiovascular health.
Dietary Preferences and Allergen Information
Mulberries are naturally free from gluten, dairy, and nuts, making them suitable for individuals following gluten-free, vegan, or dairy-free diets. However, individuals with specific fruit allergies should exercise caution and consult their healthcare provider before incorporating mulberries into their diet.
Tips for Enjoying Mulberries
- In Smoothies: Blend raw mulberries with other fruits for a vibrant and refreshing smoothie.
- In Salads: Add fresh mulberries to a green salad for a burst of sweetness and texture.
- Baked Goods: Incorporate them into muffins, cakes, or pies for a delightful twist on traditional recipes.
- Snacking: Simply enjoy them as a sweet and healthy snack straight from the bowl.
Conclusion
Raw mulberries are an exceptional source of nutrients and antioxidants, offering a wide range of health benefits. Their delicate sweetness and vibrant color make them an excellent addition to many dishes or a perfect snack on their own. Whether you’re looking to improve your immune health, boost digestion, or enjoy a low-calorie fruit, mulberries are a fantastic choice for a well-balanced diet.
