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These 10 benefits of mulberries or shahtoot will make you embrace this fruit

Published on:12 July 2020, 15:18pm IST
Often ignored, mulberries are filled with goodness and nutrients. Not only can they help control your blood sugar but can also keep cancer at bay.
Chetna Pattnaik
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You won’t be able to help but snack on this fruit once you read its benefits. Image courtesy: Shutterstock
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Mulberries are bursting with goodness and nutrients, and most of have no clue about it. They taste a lot like grapes and their structure is very similar to that of blackberry. Also known as shahtoot, they are full of nutrients and vitamins and a cup of raw mulberries only accounts for 60 calories which makes it an ideal snack.

The carbohydrates in mulberries convert sugar into glucose, thereby providing energy to the cells. Consuming mulberries also increases your iron intake and gives your tissues the oxygen they need. They also contain Riboflavin (also known as vitamin B-2), which protects your tissues from free radicals and helps in transferring oxygen throughout the body

With so many nutrients, Mulberries are quite literally the all-rounders in the fruit kingdom. Let’s check out some of its benefits.

1. Improves digestive health
Mulberries contain a good amount of dietary fibre that our body needs for facilitating proper digestion. It bulks up the stool in the stomach and facilitates the movement of food through the digestive tract. This process relieves us from issues of constipation, bloating, and stomach cramps.

benefits of mulberries
Mulberries can keep your digestion in check! Image Courtesy: Shutterstock

A research was conducted by Italy’s F. De Ritis Institute and the Catholic University of Sacred Heart to determine the weight loss capacity of mulberries. As per the results those who included mulberries in their daily diet plan of consuming 1,300 calories, shed about 10% of their total body weight within a timespan of around three months.

They also observed that these were also the people who lost a lot of far from their waist and thighs. So add some mulberries to your diet for a toned body.

2. Controls blood sugar levels
If you want to keep a check on your body sugar levels, white mulberries are your go-to solution. Studies indicate that some of the chemicals present in white mulberries resemble that of medicines used to treat type-2 diabetes.

3. Reduces cancer risk
Mulberries are filled with anthocyanins that keep cancer cells at bay. They also contain resveratrol, which is known to have anti-cancer properties and thus helps to fight colon cancer, skin cancer, prostate cancer, and thyroid.

benefits of mulberries
They can also reduce your risk of cancer. Image courtesy: Shutterstock

4. Improves blood circulation
Mulberries are rich in antioxidants that improve the functioning of the blood vessels by dilating them. This leads to a free flow of blood from the heart to other parts of the body thus ensuring blood pressure control. Mulberries are rich in iron and the presence of iron encourages the production of red blood cells.

The polyphenols present in mulberries keep the blood vessels healthy and their potassium content keeps the blood pressure low.

5. Improves immunity
Mulberries use the alkaloids present in the macrophages to activate them, which is said to boost our immunity. They keep the immune system alert. Vitamin C present in mulberries is another immunity strengthening element.

6. Builds bone tissue
The combination of vitamin K, calcium, and iron is the best combination of nutrients for building strong bone tissues and bones. And guess what? Mulberry is rich in all of them. These nutrients help reverse the signs of bone degradation and prevent bone disorders such as osteoporosis and arthritis.

benefits of mulberries
Mulberries can make you strong by boosting your immunity and your bone health. GIF courtesy: GIPHY

7. Promotes brain health
To ensure a healthy brain, mulberries provide the body with the calcium that it seeks. They age-proof our brain, keep it young and alert, and even keep Alzheimer’s at bay.

8. Promotes liver health
Mulberries have the ability to strengthen the liver and contain iron that is useful to maintain liver health. Upon consumption, they nourish and purify the blood in the liver.

9. Prevents flu and cold
If you often come down with the flu, then eating mulberries can help. White mulberries are astringent in nature and are known to kill bacteria, which is how they prevent and treat flu and cold. They also contain flavonoids, which also helps the cause.

benefits of mulberries
Keep the sniffles away with the help of mulberries! Image courtesy: Shutterstock

10. Rich in anti-inflammatory agents
Mulberries have resveratrol that has anti-inflammatory properties in it. Anthocyanins present in them help in preventing inflammation and hence can be used as an alternative to allopathic drug.

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Chetna Pattnaik Chetna Pattnaik

Understanding fitness the hard way, Chetna has finally learnt to strike a balance between her protein shake and her beer and making room for her writing desk and her gym at the same time.