Health & Nutrition

Mulberry Magic

mulberry magic

When we say Mulberry, what comes to your mind first? The color or the fruit?

As a color, it looks cool and as a fruit, it tastes even cooler. A traditional summer fruit in India, it has inspired many recipes as well as runway styles. White, red, black, and everything in between – Mulberry is popular across the globe both as a color and a fruit. It has also found a mention in many children's stories and nursery rhymes. We all have jumped to the tunes of “Here we go round the Mulberry bush” as kids.  With the right amount of sweetness, it earns the spot of the perfect summer snack in the list of conventional summer fruits such as watermelon, mangoes, and muskmelon. It just looks tiny because when it comes to health benefits it packs a punch. It aids digestion, lowers cholesterol, supports the immune system, improves vision and blood circulation and helps to control blood sugar levels. Some research studies also claim that it also helps reduce cancer risk.

If you pick your fruit by it nutritional profile, Mulberry is a fruit you don’t want to miss. It contains around 43 calories per 100 grams and its nutritional profile boasts of a wide array of antioxidants, minerals, vitamins, lipids, protein, dietary fiber and high water content. Mulberries are a good source of Vitamin A, Vitamin E, Vitamin C, iron and minerals such as potassium, magnesium, phosphorous, sodium, and zinc. These also contain Riboflavin, a vitamin that helps the body break down carbohydrates, proteins and fats to produce energy.

While the red and black mulberries are more popular and common ones, the white mulberry is commonly used in alternative medicine in traditional Chinese medicine. It is often touted as a natural remedy for a wide range of disorders such as constipation, cold, cough, anxiety, high cholesterol, high blood pressure, and diabetes etc. The White Mulberry is known to be rich in anthocyanins, a plant-based compound known to exert antioxidant effects. In Chinese medicine, Mulberry juice is also used to treat poor blood circulation and anemia. That’s about White Mulberry. However, red and black are equally delectable and nutritious.

Let’s look at some of the benefits and fantastic ways in which you can relish this summer delight.


Protects against lead toxicity: Mulberries are packed with antioxidants that act as a main line of defense against free radicals and lead. Lead (Pb) is one of the environmental pollutants that have been red-flagged by the scientists. A serious concern in the recent past regarding natural sources for protection or curing from lead has been gaining momentum. Mulberry leaves and fruits have considerable active compounds and antioxidant properties, which are useful as anticancer agents. Moreover they showed protective effect against lead toxicity, which induced anemia, metabolic disorder and tissue injury.

It protects the liver: Some researches have shown that certain compound found in mulberries could have beneficial effect on liver health. It is particularly effective in preventing fatty liver disease. Mulberry fruit also helps to lower the triglyceride, cholesterol and density lipoprotein cholesterol (LDL).

It improves vision: It improves vision and protects eyes from free radicals that can cause retinal degeneration and loss in eyesight. The zeaxanthin compound in mulberries, which is a carotenoids that helps to reduce oxidative stress in cells that form our eyes. It is also believed to protect the retina from harmful ultraviolet rays and free radicals that could cause cataracts and macular degeneration.

It got anti-aging benefits: Due to the presence of antioxidants and resveratrol, which protects the skin from harmful sunrays and helps the skin look young and healthy. It provides all the essential nutrients for skin such as Vitamin A, Vitamin C and Vitamin E. Intake of mulberries keep the skin looking smooth, and minimizes the appearance of age spots.  

It boosts Immunity: Mulberries are a good source of Vitamin C as well as rich in other nutrients that all together defend the body from foreign invaders. It is also full of anti-oxidants.

Here’s how you can use Mulberries:

Mulberry Hemp Energy Balls


1/4 cup steel cuts oats (roasted), 1/2 cup mulberries2 tbsp, hemp seeds (powdered)2 tbsp, Almonds (roasted and chopped), 2 tbsp Cashews (roasted and chopped), 3 tbsp Peanut butter, 2 tbsp unsweetened cocoa powder


  1. Mix all the ingredients in a bowl
  2. Make small balls
  3. Freeze in the refrigerator for half an hour.
  4. Serve when it is settled.

Mulberry Ginger Chia Fresca


1 cup mulberries, 1/4 cup water, 1 tbsp ginger, 1 tbsp lemon juice, 2 tsp chia seeds (soaked)


  1. Churn mulberries, ginger, lemon juice and water in a fruit juicer.
  2. Add soaked chia seeds.
  3. Serve immediately.


  1. Mulberry + 1 tbsp roasted seeds (sunflower + pumpkin + 1tsp of sesame seeds)

A good combination of fruit plus fats for boosting energy or a good option when you are craving for snacks or looking for a cure for constipation.

  1. Mulberry + Yogurt + 1tsp Sabja Seeds (soaked)

A stress buster smoothie to kickstart your day or that reenergizing post-workout drink.

For more interesting and healthy recipes, click here.



Lovneet Batra
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