Mulberries 101: Nutrition Facts and Health Benefits - Healthline

Mulberries contain iron and vitamin C and may benefit cholesterol, blood sugar, and cancer risk. They have been used in Chinese herbal medicine to treat different ailments, but the evidence is limited.

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Mulberries are the fruits of mulberry trees (Morus sp.) and are related to figs and breadfruit.

Mulberry trees are traditionally grown for their leaves, mainly in Asia and North America, as they’re the only food silkworms eat.

They carry colorful berries, commonly black, white, or red, which are often made into wine, fruit juice, tea, jam, or canned foods. They can also be dried and eaten as a snack.

Due to their sweet flavor, impressive nutritional value, and various health benefits, mulberries are popular worldwide and available as a supplement.

Keep reading to learn about mulberries’ nutritional profile and possible health benefits.

Fresh mulberries consist of 88% water and only have 60 calories per cup (140 grams).

They provide 9.8% carbs, 1.7% fiber, 1.4% protein, and 0.4% fat by fresh weight.

Mulberries are also consumed dried, similar to raisins. In this form, they contain 70% carbs, 14% fiber, 12% protein, and 3% fat, making them fairly high in protein compared to most berries.

Here are the primary nutrients in a 3.5-ounce (100-gram) serving of fresh mulberries:

• Calories: 43
• Water: 88%
• Protein: 1.4 grams
• Carbs: 9.8 grams
• Sugar: 8.1. grams
• Fiber: 1.7 grams
• Fat: 0.4 grams

Carbs

Fresh mulberries have 9.8% carbs, or 14 grams per cup (140 grams).

These carbs are mostly simple sugars, such as glucose and fructose, but contain some starch and fiber.

Fiber

Mulberries have a decent amount of fiber, corresponding to 1.7% of their fresh weight.

The fibers are soluble (25%) in pectin and insoluble (75%) in lignin.

Getting enough fiber in your diet has many health benefits. Both fiber types improve gut health and reduce the risk of cardiovascular disease. Soluble fiber also delays digestion and improves nutrient intake.

Mulberries are rich in many vitamins and minerals, particularly vitamin C and iron:

• Vitamin C: An essential vitamin that supports skin and immune health and various bodily functions.
• Iron: An important mineral that has various functions, such as transporting oxygen throughout your body.
• Vitamin K1: Also known as phylloquinone, vitamin K is important for blood clotting and bone health.
• Potassium: An essential mineral that helps balance fluids in your body, lowers blood pressure, and helps your heart work.
• Vitamin E: An antioxidant that protects against oxidative damage and supports your immune health. Oxidative stress develops when there is an imbalance between free radicals and antioxidants in your body.

Mulberries are rich in bioactive plant compounds, such as anthocyanins, that contribute to their color and beneficial health effects.

The most abundant ones include:

• Anthocyanins: A family of antioxidants that may inhibit the oxidation of LDL (bad) cholesterol and provide beneficial effects against heart disease. Black mulberries are highest in anthocyanins.
• Cyanidin: The main anthocyanin in mulberries is responsible for their black, red, or purple color.
• Chlorogenic acid: An antioxidant abundant in many fruits and vegetables that may help reduce inflammation.
• Rutin: A powerful flavonoid that may help protect against chronic conditions like cancer, diabetes, and heart disease.
• Myricetin: A compound that may have a protective effect against some cancers.

The amounts of plant compounds in mulberries depend on the variety.

Deep-colored and mature mulberries are richer in plant compounds and have a higher antioxidant capacity than colorless and immature berries.

Many of these compounds are also found in other berries, which may provide similar health benefits.

The plant compounds in mulberries or mulberry extracts may be beneficial against several chronic conditions, such as heart disease, diabetes, and cancer.

Lower cholesterol

Cholesterol is an important fatty molecule present in every cell of the body. However, elevated blood cholesterol levels are linked to increased risk of heart disease.

Animal studies show that mulberries and mulberry extracts can reduce excess fat and lower cholesterol levels. They may also improve the ratio between LDL (bad) and HDL (good) cholesterol.

A review of research suggests that white mulberries may have a greater beneficial influence on cholesterol levels than mulberries of other colors.

Additionally, a animal study suggests that mulberries reduce oxidative stress and reduce the formation of fat in the liver, potentially helping prevent fatty liver disease.

However, additional studies in humans are needed to support cholesterol benefits of mulberries.

Improve blood sugar management

People with type 2 diabetes are at risk of a rapid rise in blood sugar after eating carbs.

According to a test tube study, mulberry leaves contain the compound 1-deoxynojirimycin (DNJ), which inhibits an enzyme in your gut that breaks down carbs.

Mulberries may be beneficial in managing diabetes, as they may slow down the increase in blood sugar after meals. However, this research comes from test tube and animal studies. Studies in people are needed before any firm conclusions can be reached.

Still, the researchers note the darker colored berries may have more of the compounds responsible for this possible benefit.

Reduce cancer risk

Increased stress in your body has been shown to induce oxidative damage in cells and tissues, which is associated with increased cancer risk.

For hundreds of years, mulberries have been part of traditional Chinese medicine as a remedy against cancer.

Antioxidant plant compounds in mulberries may help reduce oxidative stress.

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In a study, a compound derived from mulberries had an anticancer effect on lung cancer cells in a test tube.

In a animal study, compounds from mulberries inhibited the growth of breast cancer cells in mice.

Additional research in humans on the anti-cancer benefits of mulberries is still needed.

Keep in mind that these same antioxidant compounds are found in other fruits and vegetables. No evidence suggests that mulberries reduce cancer risk more than other fruits or berries.

»Learn more:Foods high in antioxidants

Mulberries are colorful berries that are eaten both fresh and dried.

They’re a good source of iron, vitamin C, and several plant compounds and have been linked to lower cholesterol, blood sugar, and cancer risk.

These berries have also been used in Chinese herbal medicine for hundreds of years to treat various illnesses, though evidence to support their effectiveness is weak.

Mulberries have a sweet and delicious taste, are packed with nutrients, and have a range of potential health benefits — all of which are important for building a nutritious diet.

You can use them in the same way you would other berries, including by eating them raw as a snack.

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Traditional Chinese Medicine has long utilized mulberry leaves to support vision improvement, nourish the liver, unaffected by wind-related ailments, and purify the body. They are also believed to help treat dizziness, dysentery, enhance liver function, maintain youthful skin, alleviate symptoms of cough and cold, boost blood circulation, relieve abdominal pain, and strengthen eye health. Read on to explore the uses and benefits of mulberry leaves in greater detail.

The mulberry tree produces flavorful berries beloved worldwide and often regarded as a superfood due to their rich content of vitamins, minerals, and potent plant compounds. However, the flesh of the fruit is not the only part of the mulberry tree that can benefit your health. For centuries, its leaves have been used in traditional medicine as a natural remedy for various health conditions.
In fact, mulberry leaves are highly nutritious. They are packed with powerful plant compounds such as polyphenol antioxidants, as well as essential nutrients like vitamin C, zinc, calcium, iron, potassium, phosphorus, and magnesium.

1. How are mulberry leaves used?

Records of 3,000 years of mulberry cultivation have been found in China. The mulberry tree was utilized by ancient Chinese for food, paper production, silkworm farming, and medicinal purposes. Mulberry leaves (Morus) belong to the Moraceae plant family and include several species, such as black mulberry (M. nigra), red mulberry (M. rubra), and white mulberry (M. alba).
Originally native to China, the mulberry tree is now cultivated in many regions, including the United States, Europe, Asia, and Africa. Mulberry leaves have a wide range of applications in cuisine, medicine, and industry.

The leaves and other parts of the tree contain a milky white sap known as latex, which is mildly toxic to humans and can cause symptoms like abdominal (belly) pain if ingested or skin irritation upon contact. However, many people consume mulberry leaves without experiencing any side effects. The leaves are considered quite flavorful and are often used to make tinctures and herbal teas — a popular healthy drink in many Asian countries. The young leaves are edible after cooking.

You can also find mulberry leaves as a dietary supplement, which is gaining popularity due to their potential health benefits. Additionally, these leaves serve as the sole food source for silkworms — caterpillars that produce silk — and are sometimes used as feed for dairy-producing animals.

2. Health benefits of mulberry leaves

Mulberry leaves may help reduce blood sugar levels, cholesterol, and inflammation. These properties can make them useful for preventing heart disease and diabetes.

2.1. May lower blood sugar and regulate insulin levels

Mulberry leaves contain various compounds that may aid in combating diabetes, including 1-deoxynojirimycin (DNJ), which blocks the absorption of carbohydrates in the gut. Specifically, these leaves can lower high blood sugar and insulin levels, the hormone responsible for regulating blood sugar.

In a recent study, 37 adults consumed maltodextrin, a starchy powder that rapidly raises blood sugar levels. They were then given mulberry leaf extract containing 5% DNJ. Those who consumed 250 or 500 mg of the extract experienced significantly lower blood sugar and insulin spikes compared to the placebo group.

Additionally, in a 3-month study, individuals with type 2 diabetes who took 1,000 mg of mulberry leaf extract three times daily with meals saw a significant reduction in post-meal blood sugar levels compared to the placebo group.

2.2. May promote heart health

Several studies suggest that mulberry leaf extract may enhance heart health by lowering cholesterol levels, reducing blood pressure, decreasing inflammation, and preventing atherosclerosis — the buildup of plaque in the arteries that can lead to heart disease. In one study, 23 individuals with high cholesterol were given 280 mg of mulberry leaf supplements three times daily. After 12 weeks, their LDL cholesterol (bad cholesterol) levels decreased by 5.6%, while their HDL cholesterol (good cholesterol) levels increased by 19.7%.

Another 12-week study observed that 10 individuals with high triglycerides who took mulberry leaf supplements containing 36 mg of DNJ daily reduced their triglyceride levels by an average of 50 mg/dL.

Additionally, animal studies indicate that mulberry leaves may prevent atherosclerosis, reduce cellular damage, and lower high blood pressure — all of which are risk factors for heart disease.

2.3. Anti-inflammatory effects

Mulberry leaves are rich in anti-inflammatory compounds, including flavonoid antioxidants. Research shows that mulberry leaves may prevent inflammation and oxidative stress, both of which are linked to numerous chronic diseases. Studies on mice fed a high-fat diet have shown that supplements derived from these leaves reduced inflammatory markers like C-reactive protein, as well as oxidative stress indicators like superoxide dismutase.

Additionally, an in-vitro study on human white blood cells found that mulberry leaf extracts and its tea not only reduced inflammatory proteins but also significantly decreased DNA damage caused by oxidative stress. Although these results are promising, most of them have only been conducted on animals, so further human research is needed to confirm the effects of mulberry leaves on health.

2.4. Reduces symptoms of the common cold

Mulberry tea is used to treat liver diseases and various ailments, including headaches, cough, eye pain, fever, and sore throat. The development of restricted bacterial strains helps prevent granular pharyngitis (nodular throat inflammation). Drinking mulberry tea can help alleviate cold symptoms by inhibiting bacterial growth.

2.5. Rich in beneficial minerals

Mulberry leaves are abundant in magnesium, a vital mineral essential for nerve and muscle function, as well as maintaining a healthy heart. Magnesium boosts energy metabolism, strengthens bones, supports the immune system, regulates blood sugar levels, and helps maintain normal blood pressure.

Additionally, mulberry leaves are rich in vitamin B2. This vitamin aids in red blood cell production, supports reproduction and growth, enhances energy production, regulates thyroid activity, prevents acne, protects the nervous system, promotes eye health, aids in mineral absorption, safeguards the digestive system, and supports a healthy pregnancy.

Mulberry juice contains antioxidants, vitamins, minerals, and also possesses medicinal properties. It enhances blood circulation and lowers blood pressure, reducing the risk of blood clots and strokes. Moreover, symptoms of anemia can be alleviated by consuming mulberry juice.

2.6. Other potential health benefits

Although research is still limited, mulberry leaves may offer several additional health benefits, including:

• Anti-cancer effects: Some in vitro (test tube) studies have linked these leaves to anti-cancer activity against human liver and cervical cancer cells, showing highly promising results.
• Liver health: In vitro and animal studies have identified that mulberry leaf extract may protect liver cells from damage and reduce liver inflammation.
• Weight loss: Studies on rodents have reported that these leaves may enhance fat burning and promote weight loss.
• Improved skin pigmentation: Certain in vitro studies have shown that mulberry leaf extract may help prevent hyperpigmentation - or dark patches on the skin - and naturally brighten the complexion.

3. Preventing side effects from mulberry leaves

Although mulberry leaves have largely been shown to be safe in both human and animal studies, they can cause side effects in some individuals.

For example, some people have experienced side effects such as diarrhea, nausea, dizziness, bloating, and constipation when taking supplements containing mulberry leaf extract. Additionally, individuals who are taking diabetes medication should consult a healthcare professional before using mulberry leaves due to their effects on blood sugar levels.

Furthermore, more in-depth human studies are needed to establish the long-term safety of this leaf. Children and pregnant or breastfeeding women should avoid using mulberry leaves, as there is insufficient research on their safety in these groups.

It is advised that we consult doctors before using any herbal supplements, especially if we are taking other medications or have any existing health conditions.

Mulberry leaves have long been used in traditional medicine and are associated with a variety of impressive health benefits. This unique leaf may prevent inflammation and reduce various risk factors for heart disease and diabetes. However, more human studies are needed to confirm these effects. We can use it as a supplement or eat the young leaves after cooking them. However, due to the potential side effects of mulberry leaves, it is important to consult a doctor before incorporating them into your diet.

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