Vitamin C is 4 times that of blueberries. It is known as the "best health fruit of the 21st century". It is the perfect time to eat it now.

Now is the season when mulberries are on the market in large quantities. The small, translucent purple-black fruits are sweet and sour, plump and juicy when ripe, and can be eaten in many ways. They can be eaten raw after washing, or squeezed into juice, mixed with yogurt, or soaked in wine... They are very versatile. How nutritious are these beautiful and delicious mulberries? In this article, let's talk about mulberries.

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Nutrition of mulberries

China has a long history of planting mulberries, which began about 5,000 years ago, and is the country with the most mulberry varieties in the world. Mulberries are recognized as healthy fruits and enjoy the reputation of "the best health fruit in the 21st century."

1

Dietary fiber

The dietary fiber content of mulberries is at an excellent level among fruits, with an insoluble dietary fiber content of up to 4.1g/100g. Blueberries, also a berry, have a total dietary fiber content of 2.4g/100g.

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Eating some mulberries properly can bring us a good feeling of fullness, promote gastrointestinal motility, and is good for intestinal health. The key is that the calories of mulberries are not high, only 57kcal/100g, which is comparable to the calories of blueberries and apples, and is still very friendly to those who are losing weight.

2

Vitamin C

The vitamin C content of mulberries is 36.4mg/100g, which is similar to that of oranges and much higher than that of blueberries, which are also berries. It is nearly 4 times that of blueberries. It is a good choice to use mulberries as a daily source of vitamin C. Eating 100g of mulberries (about 20 mulberries) can meet 40% of the daily requirement of an average adult.

Image source: Photographed by the author

3

selenium

According to the data in the "Chinese Food Composition Table", mulberries are rich in selenium, which is 5.65 micrograms/100 grams. This is higher than common fruits such as apples, peaches, pineapples, pears, and grapes, and 56.5 times that of blueberries.

Selenium is an essential trace element for the human body. It is involved in regulating thyroid function, metabolism, blood circulation, and can also maintain normal immune function.

4

anthocyanin

The anthocyanin content of mulberries is related to factors such as variety, color, maturity, and growth environment. It is generally 14~347mg/100g, and the darker the color, the higher the content. Purple-black mulberries are the richest in anthocyanins, far exceeding blueberries, black rice, purple corn, grapes and other foods.

Anthocyanins are polyphenols with antioxidant, anti-cancer, anti-inflammatory, and anti-allergic activities. Eating more foods rich in anthocyanins can reduce the body's inflammatory response, protect cardiovascular health, and prevent cognitive decline.

Anthocyanins can also protect eyesight. Not only can they help eyesight adapt to dark environments as quickly as possible, but they can also improve myopia and relieve blurred vision caused by visual fatigue.

However, mulberry anthocyanins are easily faded and degraded under the influence of oxygen, light, heat and other factors, so they will be lost in the processing links of drying, juicing, sterilization, etc. If you squeeze the juice directly, the anthocyanins are well preserved, but it is best not to throw away the pomace.

5

Resveratrol

Resveratrol is a natural polyphenol. Mulberries contain resveratrol at a content of 6.854 mg/100g.

Resveratrol can help us resist oxidation and inflammation, and has a good scavenging effect on free radicals. It is also very beneficial to cardiovascular health, inhibiting platelet aggregation, regulating lipid metabolism, and preventing the occurrence of thrombosis.

Overall, mulberries are nutritious, relatively cheap and cost-effective.

“Fake mulberries” are poisonous, don’t eat them!

Although mulberries are worth eating, they must not be confused with cordobia. Although the two are somewhat similar in name, appearance and color, cordobia is a "copycat version of mulberries" and can easily cause poisoning if eaten by mistake.

The fruit of the mulberry contains mulberry toxins, hydroxymulberry toxins, hydrogenated mulberry toxins, etc., which stimulate the human cerebral cortex to cause a series of poisoning symptoms such as excitement, convulsions, and vomiting. Generally speaking, if 15 to 60 grams of mulberry fruit is accidentally ingested, poisoning reactions will occur, with mild symptoms such as headaches, nausea, vomiting, and dizziness, and severe symptoms such as shock and even death.

How to distinguish mulberry from Coriaria?

Although the two fruits are similar in color when ripe, mostly black-purple, they are very different in appearance. Mulberries are aggregate fruits, composed of multiple small fruits, with an uneven surface and a generally length of about 1 to 2.5 cm; while the fruit of the Coriaria mulberry is pea-sized, round, with a smooth skin and a diameter of 4 to 6 mm.

Summarize:

Now is the best time to enjoy mulberries, so hurry up and grab the opportunity to replenish your nutrition. When buying mulberries, choose darker ones, which contain more antioxidants such as anthocyanins; the skin of mature mulberries is relatively fragile, so do not rub them with your hands when washing them, just rinse them under running water for a while.

References

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[2]https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients

[3]Qiao Jian, Ma Zhiling, Wei Changbin, Li Tianzi, Li Guopeng. Comparison of quality of different mulberry varieties in Zhanjiang area[J]. Food Industry Science and Technology, 2020, 41(12): 264-268290

[4]https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

[5] Tian Lin, Fan Yingying, Li Hongxin, Zhang Yuanyuan, Wang Yan, Lei Jing, Liu Fengjuan, He Weizhong, Jiao Ziwei, Wang Cheng. Analysis and comprehensive evaluation of nutritional quality of different varieties of mulberries in Xinjiang [J]. Journal of Food Safety and Quality, 2024, 15(2): 149-159

[6] Ding Hua, Yu Xiaobing, Wang Jing, Liu Jiao, Zhang Xun, Li Yinjun, Hu Xuan, Yang Jie. Research on anthocyanin content in plant-derived agricultural products[J]. Hubei Agricultural Sciences, 2023, 62(S01): 187-190

[7] Zhong Lanlan, Tu Di, Yang Ya, et al. Research progress on the physiological functions of anthocyanins and their application prospects[J]. Progress in Biotechnology, 2013, (5): 346-352. DOI: 10.3969/j.issn.2095-2341.2013.05.07.

[8] Tang Luo, Chen Xiaoxia, Chen Jun, Xiang Ge, Zhao Guohua, Ye Fayin. Research progress on processing stability and application of mulberry anthocyanins[J]. Food and Fermentation Industries, 2023, 49(24): 361-371

[9] Lin Ling. Study on the extraction and antioxidant activity of resveratrol from mulberry[J]. Chinese and Foreign Food Industry (Part 2), 2014(3):17-18

[10] Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 2)[M]. People's Medical Publishing House, 2019

[11] Chen Shuying, Hou Xiaotao, Huang Xianting, Li Ruilin, Li Zeyu, Cao Rui, Hao Erwei, Deng Jiagang, Du Zhengcai. Research progress on chemical components, pharmacological effects and applications of mulberry leaves[J]. Journal of Liaoning University of Traditional Chinese Medicine, 2023, 25(4): 207-220

[12] Li Ying, Ma Lin, Li Long, Wu Guohua. The main differences between mulberry fruit and horse mulberry fruit[J]. China Sericulture, 2020, 41(2): 64-66

Planning and production

Author: Xue Qingxin, registered nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning丨Fu Sijia

Editor: Fu Sijia

Proofread by Xu Lailinlin