Although it is still rarely consumed by the people of Indonesia, the health benefits of mulberry fruit should be taken into account. Not only is it believed to lower cholesterol, this fruit that has a sweet and slightly sour taste is also thought to prevent cancer.
Mulberry fruit generally grows in areas that have 4 seasons, such as North Asia and North America. This fruit is still a relative with figs or figs, cempedak, and breadfruit.
When ripe, the mulberry fruit will be black in color and have a delicious taste. This fruit is often processed into jam, syrup, tea, or candied dried mulberry.
Mulberry Fruit Nutrient Content
In 100 grams of mulberry fruit, there are about 45 calories and some of the following important nutrients:
- 10 grams of carbohydrates
- 1.5 grams of protein
- 1.7–2 grams of fiber
- 8 grams sugar
- 40 milligrams of calcium
- 1.8–2 grams of iron
- 200 milligrams of potassium
- 35–40 milligrams of vitamin C
- 0.8 milligrams of vitamin E
- 12 milligrams of choline
Mulberry fruit also contains B vitamins, selenium, zinc, antioxidant polyphenols, flavonoids, lutein, and zeaxanthin.
Benefits of Mulberry Fruit for Health
Thanks to its abundant nutritional content, there are many health benefits of mulberry fruit, including:
1. Lowering cholesterol in the blood
Cholesterol is a type of fat that plays a role in the formation of cell walls and the production of hormones in the body. However, if the amount is excessive, this fat can accumulate and clog blood vessels.
This buildup of cholesterol can trigger cardiovascular diseases, such as heart disease and stroke.
Several studies show that mulberry fruit is beneficial for lowering bad cholesterol, such as LDL and triglycerides, and increasing levels of good fat or HDL in the body.
In addition to eating mulberry fruit, you also need to maintain normal cholesterol levels by eating fibrous foods, adequate intake of omega-3 and protein, and exercising regularly.
2. Control blood sugar levels
Mulberry fruit contains compounds 1-deoxynojirimycin (DNJ) which can slow down the digestion and metabolism of carbohydrates into glucose in the intestines. This makes mulberry fruit useful for preventing an increase in blood sugar levels, so it is good for people with type 2 diabetes.
3. Reducing the risk of cancer
Mulberry fruit or mulberry contains substances that are antioxidants and anticancer. Some research shows that mulberry fruit extract can ward off body cell damage due to free radicals or oxidative stress and inhibit the growth of cancer cells.
However, further research is needed to assess the effectiveness of mulberry fruit as a cancer prevention and potential for cancer treatment.
Therefore, to reduce the risk of cancer, you also need to live a healthy lifestyle by exercising regularly, not smoking, reducing stress, and getting enough sleep.
4. Control your weight
Mulberry fruit is one of the fruit choices that contain low calories. Although low in calories, mulberry fruit contains a variety of nutrients, such as protein, vitamins, and minerals, which the body still needs when dieting. This is why mulberry fruit is good for those of you who are on a diet program.
5. Prevent fatty liver
Fat in the body is stored in fat tissue and certain organs, including the liver. However, if the level of fat in the body is too high and uncontrolled, fat accumulation in the liver can occur.
This can lead to a condition called fatty liver and over time, it can lead to impaired liver function.
To prevent this, you are advised to eat fiber foods, including mulberry fruit, exercise regularly, and avoid consuming alcoholic beverages.
Some research shows that the fiber, vitamins, and minerals in mulberry fruit can reduce cholesterol and reduce the risk of fat accumulation in the liver.
6. Prevent and treat constipation
Constipation certainly makes you feel uncomfortable. To overcome constipation, consumption of mulberry fruit is one of the right choices.
Vegetables and fruits, including mulberries, contain high amounts of water and fiber. This content can make stools softer and stimulate bowel movements, so constipation can be resolved.
In addition to the 6 benefits of mulberry fruit above, there are still many benefits of mulberry fruit for health. One of these benefits is to increase endurance. This is thanks to the high content of vitamin C and antioxidants in mulberry fruit.
Mulberry fruit can be eaten directly or consumed after mixed with pie and cake. Whatever your choice, try to balance consumption of mulberry fruit with other nutritious foods to stay healthy.
If you still have questions about the content and benefits of mulberry fruit, you can consult a doctor to find out the answer. The doctor can also determine the amount of mulberry consumption according to your condition.