MULBERRIES
NUTRITION FACTS
Refreshingly
succulent, tart and sweet mulberries are indeed rich in numerous health
benefiting flavonoid phyto-nutrients. Botanically, the berries are obtained
from the silkworm tree belonging to the Moraceae family within the genus: Morus. Scientific name: Morus nigra. L. In Spanish, the berries are known as moras.
More
than hundred species of morus exist. In taxonomy, species generally are
identified not by the color of the fruits (berries) but by the color of flower
buds and leaves. So, a morus plant can exhibit different color berries (black,
purple, red, white, etc.) in the same plant.
Three species have been
recognized for their economic importance.
·
The white mulberry (Morus alba) is native to eastern and central
China.
·
The red or American mulberry (Morus rubra) is native to eastern
United States.
·
Black mulberry (Morus nigra) is native to western Asia.
Mulberries
are large, deciduous trees native to warm, temperate, and subtropical regions
of Asia, Africa, and the Americas. Technically, the mulberry fruit is an
aggregation of small fruits arranged longitudinally around the central axis as
in blackberry or loganberries. Each fruit measures 2-5 cm long. In most
species, these berries are purple-red when ripen; however, they can be white,
red, purple or multiple colors in the same fruit.
Health benefits of mulberries
§ Delicious,
fleshy, succulent mulberries are low in calories (just 43 calories per 100 g).
They contain 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 phytochemicals 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; reducing their susceptibility to damage through decreased
activity of angiotensin (a systemic hormone causing blood vessel constriction
that would elevate blood pressure) and increased production of the vasodilator
hormone, nitric oxide.
§ In
addition, these berries are an excellent source of vitamin-C (36.4 mg per 100,
about 61% of RDI), which is also a powerful natural antioxidant. Consumption of
foods rich in vitamin-C helps the body develop resistance against infectious
agents, counter inflammation and scavenge harmful free radicals.
§ Zea-xanthin, an important dietary carotenoid selectively
concentrates into the retinal macula lutea, where it thought to provide
antioxidant functions and protects the retina from the harmful ultraviolet rays
through light-filtering actions.
§ Mulberries
are an excellent source of iron, which is a rare feature among berries, contain
1.85 mg/100 g of fruits (about 23% of RDI). Iron, being a component of
hemoglobin inside the red blood cells, determines the oxygen-carrying capacity
of the blood.
§ They
also good source of 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.
§ They
are rich in B-complex group of vitamins and vitamin K. Contain very good
amounts of vitamin B-6, niacin, riboflavin and folic acid. These vitamins are
function as co-factors and help body in the metabolism of carbohydrates,
proteins and fats.
Prof. John Kurakar
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