Mulberries are small-sized but power-packs of some of the most essential nutrients required by your body. You won’t know but these baby berries may help you cater to a variety of health conditions. All thanks to their impeccable nutrient profile.
We’ve already discussed mulberries with respect to their physical features, as for example, the benefits of mulberry, different types of mulberries , and general nutrients. But this time we’re going to talk about something very specific i.e. the vitamin B content of mulberries.
In the previous articles, we’ve explored how mulberries are rich in Iron and vitamin C. Besides, the berries also have substantial amounts of potassium, vitamin K and vitamin E. And you’ll be glad to know that mulberries do offer a considerable amount of vitamin B, especially B6 as well.
There may be some information floating around the Internet that mulberries are not rich in vitamin B but it isn’t backed by any scientific study. If you look for scientific studies around the respective topic, you’ll find a lot of them stating the exact opposite.
Are mulberries a healthier choice for vitamin B?
The amount of vitamin B found in mulberries may not make up for the majority of your daily allowance like it does in the case of iron and vitamin C but they can still be a tastier choice to acquire some of it.
Also, vitamin B is a complex vitamin comprising 8 vitamins including B1, B2, B3, B5, B6, B7, B9, and B12. Each of these vitamins is essential which means that they are not produced within your body and must be acquired via diet.
Among these vitamin B6 is found in mulberries making up 5% of your required daily intake. Around 100 grams of mulberries is likely to provide you with 0.05 mg of vitamin B6.
So, you cannot say that mulberries are rich in vitamin B6 but yes they have a little amount which can make up for some of the RDA.
Besides this, 100 grams of mulberries can serve you with;
- 43 calories
- 0.4g of fat
- 10mg of sodium
- 194mg of potassium
- 10g of carbohydrates
- 1.7g of dietary fiber
- 8g of sugars
- 36.4mg of vitamin C
- 1.85 mg of iron
Now you see what these power-puffed berries have for us!
How can you obtain vitamin B?
Now that you know that mulberries alone cannot meet the daily value of vitamin B, you must consider some other food items to include in your diet. It is because vitamin B is crucial for your proper growth and development and its deficiency can lead to many health hazards.
For instance, vitamin B is necessary for adequate brain health and its deficiency can lead to various neurological issues like tingling of hands and feet, mental confusion, forgetfulness, etc.
To ensure that you are taking a good amount of vitamin B, look out for ways to include these foods in your diet.
- Dairy products like milk and cheese
- Eggs are a must
- Chicken and red meat
- Seafood like fish e.g. tuna, salmon, and shellfish like clams or oysters, etc.
- Green leafy vegetables like spinach and kale
- Other veggies like potatoes, avocados, etc.
- Whole grains
- Cereals
- Beans, nuts, and seeds
- Citrus fruits, watermelon, or banana
You can consult your dietitian about how to include them in your diet. Remember, don’t rely on one source and keep adding a variety for long-term commitment and taste.
Final Thoughts
Vitamin B is a must-have nutrient for your body. You should eat all that it takes to acquire it in the required amount. Otherwise, you might observe unwanted health outcomes.
Mulberries can serve you with only one of the B vitamins i.e. vitamin B6 and that too in a limited amount. So, it is always better to have a number of options on your dish to ensure a healthy intake.
