Mulberry: The role of it in healthy-bones, eyes, circulatory system, firstname.lastname@example.org
Mulberry is the sweet, hanging fruits from a genus of deciduous trees that grow in a variety of temperate areas around the world. Thought to possibly have originated in China, they have spread throughout the world. They are highly praised for their unique flavor and impressive composition of nutrients. In fact, most varieties found in different parts of the world are considered to be “native” from those areas, as they are widespread.
Thus, in terms of appearance, the berries grow very fast when they are young but gradually slow as their color changes from white or green to pink or red, and eventually settling on dark purple or even black. In certain areas of the world, the flavors of the mulberry varieties differ, but the American mulberry and the black mulberry are considered to have the most powerful flavor and are widely sought after. Interestingly, the mulberry tree has another important resource, besides providing people with delicious berries and that is its leaves. The mulberry leaves are also the only known food source for silkworms.
Benefits of mulberry
Aid in Digestion –
Like the majority of fruits and vegetables, mulberries contain dietary fiber, which makes approximately 10% of your daily requirements in a single serving. Dietary fiber can help to improve digestion by bulking up the stool, thereby speeding up the movement of food through the digestive tract, while also reducing occurrences of constipation, bloating, and cramping. Furthermore, fiber helps to regulate cholesterol levels and can improve heart health when regularly added to the diet.
Increase Circulation –
The high levels of iron content in mulberries can significantly boost the production of red blood cells. This means that the body will increase its distribution of oxygen to important tissues and organs, thereby helping to boost metabolism and optimize the functionality of those systems.
Regulate Blood Pressure –
Resveratrol is a very important flavonoid that directly affects the functioning of certain mechanisms in blood vessels, primarily making them less prone to damage by angiotensin, which can cause blood vessel constriction. In fact, resveratrol increases the production of nitric oxide, which is a vasodilator. This means that it relaxes blood vessels and reduces the chances of blood clot formation and subsequent heart issues like strokes or heart attacks. Resveratrol is found in many dark-skinned berries like mulberries, including most grapes, which is why this beneficial antioxidant is also found in wines.
Anti-cancer Potential –
Between the high content of anthocyanins, vitamin C, vitamin A, and various other polyphenolic and phytonutrient compounds, mulberries are also packed with antioxidants. Antioxidants are the main line of defense against free radicals, which form a dangerous by-product of cellular metabolism and can damage healthy cells, causing them to mutate into cancerous ones. A study conducted by Huang HP suggested that mulberry anthocyanin extract can slow down melanoma metastasis.
Improve Vision –
One of the carotenoids found in mulberries is zeaxanthin, which has been connected directly to a reduction in oxidative stress on certain ocular cells, including the retinal macula lutea. Furthermore, zeaxanthin functions as an antioxidant and prevents certain damage to the retina, including the free radicals that can cause macular degeneration and cataracts.
Research shows that mulberry leaves have anti-inflammatory properties, which can cut off the body’s inflammatory response to chronic diseases. The study also shows that mulberry leaf tea can be used to reduce inflammatory pain.
Boost Immunity –
Vitamin C is a powerful defensive weapon against any illness or foreign pathogens in the body that antioxidants don’t take care of. A single serving of mulberries is almost the entire requirement of vitamin C for the day, but combine that with the minerals and vitamins present in this fruit, and one has a true weapon against illness. Try adding mulberries to smoothies and salads to raise the immunity levels.
Build Healthy Bones –
Vitamin K, calcium, and iron, as well as the trace amounts of phosphorous and magnesium found in mulberries, can all be beneficial for the creation and maintenance of bone tissue. As we get older, maintaining strong bones, speeding up the healing process, or even reversing the damage of bone degradation is important to prevent conditions like osteoporosis or other age-related bone disorders.
Reduce Bad Cholesterol –
Regular intake of mulberry leaf powder and mulberry leaf tea can significantly reduce triglycerides and LDL (bad) cholesterol levels. This results in the prevention of atherosclerosis, heart attacks, and strokes.
Prevent Premature Aging –
Mulberries also boast a high level of vitamin A and vitamin E, along with a range of carotenoid components like lutein, beta-carotene, zeaxanthin, and alpha-carotene. All of these elements act as antioxidants that specifically affect the skin, tissue, hair, and other areas of the body where free radicals strike. Mulberries can aid in skincare, reduce the appearance of blemishes and age spots, and keep hair shiny and healthy by preventing the oxidative actions of free radicals.
Adding mulberries to your diet
Mulberries can be consumed just as it is for a sweet and tangy treat. The sweet or tart flavor makes these berries ideal for sherbets, jams, jellies, fruit tarts, pies, wines, teas, and cordials.
Mulberries are in season in India from October to November and from March to May. Mulberries can be consumed anytime of the day but best time is morning.
Word of caution
Mulberries are very good at lowering blood sugar levels, which is beneficial for particular people, but also very dangerous for others. Also, there are rare cases of allergies to the mulberry, so use them in moderation and monitor your body’s reaction if you are eating them for the first time.
Recipe for Mulberry lemonade
Prep Time – 5 minutes, Cook Time – 10 minutes, Total Time 15 minutes, Servings – 4, Calories – 52 kcal
200 g Mulberries
1/4 cup Powdered sugar
2 tbsp Lemon juice
500 ml Club soda
Mint for garnishing
Muddle the berries in a bowl with a muddler or back of a spoon.
Pass them through a soup strainer.
Add ice cubes in a jug and add berry juice.
Add the lemon juice and sugar.
Mix till sugar is dissolved.
Add club soda and immediately serve in glasses.
Garnish with Mint leaves.
Recipe for Mulberry jam
Calories – 216, Total Time – 30m, Prep Time – 10m
2 cup mulberry
1 1/2 cup sugar
4 tablespoon lemon juice
Wash the mulberries and keep them in a bowl. Add lemon juice to the bowl and mix.
Now put the mixture over medium flame in a pan for about 12-15 minutes. Put sugar in a microwave safe bowl and heat it in an oven. Add the sugar into mulberries and stir well. Cook it till the mixture becomes thick and consistent.
Finally, emove from heat and cool down the mixture. Once done, transfer into jar and refrigerate.
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