Mulberry Fruit Benefits and Side Effects

Mulberry fruit benefits and side effects

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There’s a pretty good chance that you’ve seen a mulberry tree or two pop up in your local park, neighborhood or even your own backyard. This tree produces a tart and tasty fruit that looks similar to a blackberry and can be used to sweeten up just about any dish.

The mulberry fruit may be tiny, but it provides some pretty big health benefits. It can aid in weight loss, keep your liver healthy, and even provide a hefty dose of vitamins and minerals with each serving.

Next time you spot this superfruit in your farmer’s market or backyard, give it a try and enjoy its unique flavor and nutritious properties.

What Is Mulberry?

The mulberry tree comes from the Moraceae family of plants and is closely related to figs, breadfruit and banyan.

This flowering tree grows quickly at first but will typically only reach between 30 and 50 feet in height. Mulberry trees tend to grow in temperate climates, are harvested around June through August, and can be found around the world across Europe, India, North Africa and the Middle East.

The trees produce a long, cylindrical fruit that can be white, red, purple or black depending on the type of tree. They are sweet and slightly tart, though the flavor can vary. White mulberry, for example, has a sweeter taste and is less tart than black or red mulberry fruits.

The fruits of the mulberry plant can be baked into desserts or added to yogurts and smoothies to enhance the flavor and kick up the nutrient profile.

Mulberry is high in many important nutrients and has been shown to have a variety of health benefits, from reducing cholesterol levels to keeping blood sugar steady.

Benefits of Mulberry

1. May Help Fight Cancer

Like other types of berries, mulberries are considered one of the top cancer-fighting foods. This is due to their impressive content of antioxidants, which are compounds that help fight off harmful free radicals and protect cells from damage.

A study conduced in Japan found that mulberry juice was able to effectively reduce levels of oxidative damage caused by free radicals in mice. Another 2006 animal study had similar findings, noting that mulberry juice acted as an antioxidant and reduced stress caused by these cancer-causing free radicals.

In 2017, researchers from Korea isolated a specific compound from mulberries and found that it was able to induce cell death in breast cancer cells and slow the growth and spread of tumor cells in mice. 

Other antioxidant-rich foods that can help fight damage caused by free radicals and may help prevent cancer include other berries, vegetables, and certain herbs like turmeric and cinnamon.

2. Promotes Weight Loss

Mulberries are a nutrient-dense food. This means that they are low in calories but contain a good amount of several nutrients, including fiber, vitamin C, vitamin K and iron.

Fiber, in particular, can help promote digestive health, treat constipation and even aid in weight loss. Just one cup of mulberries can meet up to 10 percent of your daily fiber needs. When you eat dietary fiber, it moves through your gastrointestinal tract undigested. This adds bulk to stool and enhances satiety, keeping you feeling fuller for longer to reduce your appetite. 

Some research even suggests that mulberries could have an anti-obesity effect. An animal study in the Journal of Agricultural and Food Chemistry showed that treating hamsters with mulberry water extract for 12 weeks lowered both body weight and visceral fat.

For a low-calorie, healthy snack that will satisfy your sweet tooth and keep your calorie intake low, try topping a cup of high-protein Greek yogurt with some tasty mulberries.

3. Decreases Cholesterol Levels

The fiber found in mulberries is mostly insoluble fiber, but it also contains about 25 percent soluble fiber in the form of pectin. Soluble fiber is a type of fiber that can absorb water and has been shown to help reduce cholesterol levels and decrease the risk of heart disease. 

The properties of mulberry itself may also have a favorable effect on weight. A study in the Journal of Food Science found that the compounds in mulberry helped prevent the oxidation of LDL cholesterol, one of the major risk factors of heart disease. 

In the animal study from the Journal of Agricultural and Food Chemistry mentioned above, giving hamsters mulberry water extract helped decrease levels of both triglycerides and cholesterol.

In addition to mulberries, you should also eat plenty of high-fiber foods and foods rich in omega-3 fatty acids to help lower cholesterol levels naturally.