NUTRITIONAL BENEFITS OF MULBERRIES

Mulberry plant is a deciduous plant. It is a fast growing plant. It is widely distributed from temperate to subtropical regions. It is found almost in all states of India. Three types of Mulberries are:

1. White Mulberry (Morus alba)
2. Black Mulberry (Morus nigra)
3. Red Mulberry (Morus rubra)

Mulberries are called Shehtoot in hindi. It is also called tootian in Punjab.

NUTRITIONAL BENEFITS OF MULBERRIES

1. Mulberries are rich in vit C, vit K, potassium and calcium. It also contains Vit E, iron, magnesium, phosphorus, zinc, sodium, riboflavin.
2. Mulberries contain good amounts of fibre, thus reduce constipation and bloating. Therefore, it improves digestion.
3. They are rich source of iron, thus increase the production of RBC. They also improve blood circulation.
4. They help in improving immunity as it is rich source of Vit C.
5. They help in improving eye health as it contains good amounts of Vit A.
6. Like other berries, Mulberries are rich in anti-oxidants. Thus promote glowing and youthful skin.
7. They maintain heart health.
8. They protect against lead toxicity.
9. They help in lowering cholesterol levels, thus prevent fatty liver.
10. They possess anti ageing benefits as they contain resveratrol.

PRECAUTIONS TO BE TAKEN WHILE EATING MULBERRIES

Eating them in moderation is harmless. But eating too many may dangerously drop blood sugar levels. They can also lead to mild diarrhea, dizziness, constipation and bloating.

BENEFITS OF MULBERRY LEAVES

1. Mulberry leaves helps in reducing skin pigmentation. Therefore, they are used in cosmetic products.
2. They help in reducing blood sugar levels, thus help in diabetes.
3. They are rich in anti-oxidants, thus reduce inflammation.
4. They improve heart health.
5. They help in the treatment of dry skin.

PRECAUTIONS TO BE TAKEN WHILE HAVING MULBERRY LEAVES

Both animal and human studies show that mulberry leaves are safe for consumption. But they can lead to side effects such as nausea, dizziness, bloating, constipation, diarrhea. Diabetics should take them with caution under the supervision of qualified doctor and dietician. Due to lack of research, children, pregnant and lactating mothers should strictly avoid it.

RECIPES OF MULBERRY

MULBERRY HEMP ENERGY BALLS

• ¼ cup steel cut oats (roasted)

• ½ cup mulberries

• 2 tbsp hemp seeds powder

• 2 tbsp almonds (roasted and chopped)

• 2 tbsp cashews (roasted and chopped)

• 3 tbsp peanut butter

• 2 tbsp unsweetened cocoa powder

PROCEDURE:

• Mix all ingredients in a bowl.
• Make small balls.
• Freeze in the refrigerator for half an hour.
• Serve.

• MULBERRY GINGER CHIA FRESCA
• 1 cup mulberries
• ¼ cup water
• 1 tbsp ginger
• 1 tbsp lemon juice
• 2 tsp chia seeds (soaked)

PROCEDURE:

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

• CONSTIPATION REMEDY
• Mulberry + ½ tbsp roasted pumpkin seeds + ½ tsp roasted sunflower seeds + 1 tsp sesame seeds

• POST-WORKOUT DRINK
• Mulberry + yoghurt + 1 tsp soaked subja seeds

• DRY SKIN REMEDY
• Infuse mulberry leaves in coconut or olive oil for few days and  thereafter apply the oil onto your skin. Apply twice a week.

Enjoy mulberries this season. For customized and personalized diet plans:

Neena’s Diet Clinic

Dietician Neena

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Course in low FODMAP diet for IBS from Monash University, Australia

Life member of IDA

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