Mulberries

Mulberries are a superfood that’s worth mulling over! Our dried mulberries have a naturally sweet flavor with no added sugar. They provide unusually high levels of protein and iron for a fruit, and are also a rich source of vitamin C, fiber, calcium, and antioxidants. All-natural dried white mulberries are delicious as a snack, or mixed in yogurt, smoothies, and more.

What Do Mulberries Taste Like?

Mulberries have a mild sweet flavor that is similar in taste to dried goji berries and figs. These berries are dried so they have a slightly crunchy texture.

How to Eat Dried Mulberries

Natural dried mulberries are a delicious and healthy snack. There are so many ways to enjoy them in your diet:

1) Add dried mulberries to granola or trail mix for a sweet spin. Mulberries pair well with nuts, dried berries and coconut.

2) Reconstitute dried mulberries by soaking them in water before adding them to baked good recipes.

3) Prepare a green tea or herbal tea, and add a hint of sweetness by letting dried mulberries soak at the bottom of the cup.

4) Blend soaked mulberries into smoothies or juices.

5) Garnish yogurt, oatmeal, or salads with the dried berries.

6) Grind up dried mulberries and add them to recipes for muffins or cookies for a boost of nutrition.

7) Our favorite way – Snack on dried mulberries straight from the bag!

Mulberries are large, deciduous trees native to the warm, temperate, and subtropical regions of Asia, Africa, and the Americas. Technically, mulberry fruit is an aggregation of small fruits arranged concentrically around the central axis as in blackberry or loganberries. Each fruit measures 2-5 cm in length. In most species, mulberries feature purple-red color while ripening; however, there can be white, red, purple or multiple variegated colors on the same berry.

 Mulberry trees bear small, unremarkable blooms that become plentiful fruits that look much akin to a slender blackberry. The berries ripen in stages and drop from the tree as they mature. The trees are hardy to USDA zones 4/5 to 8 depending upon the variety. They prefer full sun and rich soil but will tolerate part shade and a variety of soils. They are easy to transplant, salt tolerant and perfect for erosion control, not to mention the delicious berries. Some cultivars are wind-resistant and make wonderful windbreaks. Deciduous trees, all three species attain various sizes. White mulberry can grow to 80 feet, red mulberry around 70 feet and the smaller black mulberry may get to 30 feet in height. Black mulberries can live for hundreds of years, while red mulberry maxes out at 75 years of age. Mulberry trees should be planted in full sun with no less than 15 feet between trees, ideally in warm, well-draining soil such as deep loam. Don’t plant them near a sidewalk unless you don’t mind the staining or the potential tracking in of squashed berries (of course, if this is a problem for you, there is a fruitless mulberry variety too!). Once the tree has established, there is very little additional mulberry tree care required.

Read more at Gardening Know How: Mulberry Tree Care – Learn How To Grow Mulberry Trees https://www.gardeningknowhow.com/ornamental/trees/fruitless-mulberry/how-to-grow-mulberry-trees.htm

 Antioxidant Powerhouse – Dried mulberries are an excellent source of anthocyanins, a group of antioxidants known for their anti-inflammatory properties. They have also been used to improve blood circulation. Dried mulberries contain another compound called resveratrol, the same potent antioxidant found in red wine and peanuts that is revered for its anti-aging effects. Studies indicate that resveratrol may lower blood pressure and reduce the risk for heart disease.

 Plentiful Source of Fiber – A single serving of mulberries contains nearly 20 percent of your recommended fiber intake. Most people consume far less than the recommended amount so snacking on dried mulberries is a great way to boost the fiber content of your diet. These delicious fruits are an ideal source of both soluble and insoluble fiber. Soluble fiber helps control blood sugar and reduce harmful cholesterol levels, while insoluble fiber is essential for a healthy digestive system.

 More Vitamin C than Oranges – With 190% of the daily recommended value for vitamin C per serving, dried mulberries contain even more of this immunity-boosting vitamin per ounce than oranges! Getting plenty of vitamin C is important for supporting the immune system, repairing tissue, and protecting vision. Vitamin C also acts as an antioxidant that may lower the risk for heart disease by fighting oxidative damage.

 Rich in Protein, Iron & Calcium – For a fruit, mulberries are an unusually high source of protein. They contain 4 grams of protein per serving, which makes them a great post-workout snack. Dried mulberries also contain a whopping 30% of the daily value for iron, and 10% of the daily value for calcium. Iron fights fatigue and keeps you feeling energized as it works to carry oxygen-rich blood cells throughout the body. Calcium is the foundation for strong bones and teeth, and an adequate intake of calcium can help prevent the risk of developing osteoporosis.

Cancer Prevention: Between the high content of anthocyanins, vitamin C, vitamin A, and various other polyphenolic and phytonutrient compounds, mulberries are absolutely packed with antioxidant potential. Antioxidants are the main line of defense against free radicals, which form a dangerous byproduct of cellular metabolism and can damage healthy cells, causing them to mutate into cancerous ones. The diverse range of antioxidants found in mulberries means that they can neutralize these free radicals quickly before too much damage is done.

Vision Health: One of the carotenoids found in mulberries is zeaxanthin, which has been connected directly to a reduction in oxidative stress on certain ocular cells, including the retinal macula lutea. Furthermore, zeaxanthin functions as an antioxidant and prevents certain damage to the retina, including the free radicals that can cause macular degeneration and cataracts.

Immune System: Vitamin C is a powerful defensive weapon against any illnesses or foreign pathogens in the body that antioxidants don’t take care of. A single serving of mulberries is almost the entire requirement of vitamin C for the day, but combine that with the minerals and vitamins present in this fruit, and you have a true weapon against illness. Add a few mulberries to your morning meal and watch your immune system soar.

Principle Nutrient Value Percentage of RDA
Energy 43 Kcal 2%
Carbohydrates 9.80 g 7.5%
Protein 1.44 g 2.5%
Total Fat 0.39 g 2%
Cholesterol 0 mg 0%
Dietary Fiber 1.7 g 4.5%
Vitamins
Folates 6 µg 1.5%
Niacin 0.620 mg 4%
Pyridoxine 0.050 mg 4%
Riboflavin 0.101 mg 8%
Vitamin A 25 IU 1%
Vitamin C 36.4 mg 61%
Vitamin E 0.87 mg 6%
Vitamin K 7.8 µg 6.5%
Electrolytes
Sodium 10 mg 0.75%
Potassium 194 mg 4%
Minerals
Calcium 39 mg 4%
Copper 60 µg 6.5%
Iron 1.85 mg 23%
Magnesium 18 mg 4.5%
Selenium 0.6 µg 1%
Zinc 0.12 mg 1%
Phyto-nutrients
Carotene-ß 9 µg
Carotene-α 12 µg
Lutein-zeaxanthin 136 µg

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