If you are fond of mulberries, you must be aware of their extensive application in the manufacturing of wines, juices, teas, jams, and various other canned foods. Also, they are all the rage when eaten raw as a snack. It is because not only do mulberries taste good but also have an impeccable nutrition profile!
The characteristic sweet flavor of mulberries and their impressive nutrient composition link them with a variety of health benefits as well. (See more on Health Benefits of Mulberries) This article will help you explore what these colorful berries hold for you and what wonders they can do for you.
Let’s find out.
Essential nutrients found in mulberries
Mulberries are 88% water and the rest is all nutrients and taste! A single cup of fresh mulberries offers you with;
- 60 calories
- 9.8% carbohydrates
- 1.7% fiber
- 1.4% protein
- 0.4% fat
If you are having them dried then these amounts will change as follow;
- 14% fiber
- 12% protein
- 3% fats
- 70% carbohydrates
So, if you are thinking of acquiring a greater amount of protein, dried mulberries can be wise and tasty choice!
Besides these essential nutrients, mulberries also include a substantial amount of vitamins and minerals, particularly iron and vitamin C. The former is a crucial mineral for various corporal functions like the transport of oxygen throughout your body. However, the latter is essential for skin health and protects your cells against free radical damage.
So, if you are wondering if mulberries are high in iron then it won’t be wrong to say that yes they are! Let’s now find out how much iron can you expect to acquire from these little berries.
How much iron do mulberries have?
100 grams of mulberries can provide you with 1.85 mg of iron which is almost equal to 23 percent of the recommended every day allowance.
Iron is a crucial mineral for the proper functioning of your body, especially the hemoglobin protein. Besides this, iron also has many other functions.
Let’s now find out how the iron in the mulberries is helpful.
The ultimate Benefits of Iron as a Mineral
Numerous essential bodily systems, including general vigor and concentration, digestive functions, immune function, and temperature regulation, are preserved by iron. The virtues of iron frequently go unrecognized, until your body starts losing on it.
A lack of blood iron can cause several major health issues, such as anemia. Approximately 5 million Americans have been identified as having the respective condition which is frequently accompanied by exhaustion, palpitations, pale complexion, and shortness of breath.
Here are some facts that’ll convince you to acquire more of this mineral.
Inadequate iron intake during pregnancy often results in;
- Preterm birth
- Low birth weight
- Poor mental function in babies
Because iron also strengthens the immune system, expectant women with low iron levels may be more susceptible to infection. Thus, regardless of their iron levels, it is suggested that all pregnant women take between 30 and 60 milligrams (mg) of iron supplementation daily during their pregnancy.
Also, the efficacy of the way your body utilizes energy can be impacted by a diet low in iron. Iron is essential for both physical and psychological performance because it transports oxygen to the muscles and brain.
Low iron levels can make it difficult to concentrate, make you angrier, and make you less energetic. Athletes with iron deficiencies perform worse on the field and have less robust immune systems. Hemoglobin deficiency can significantly affect performance during physical activity by reducing the body’s capacity to provide oxygen to the muscles.
How are mulberries a good choice to acquire Iron?
Heme and non-heme are the two subtypes of dietary iron. Heme iron is found in animal foods such as meat and fish, while non-heme iron usually comes from plant sources like legumes, nuts, soy, veggies, and supplemented grains.
The body may more readily absorb heme iron. Non-heme iron, on the other hand, necessitates a multi-step absorption process by the body. Heme iron has a bioavailability of up to 40%. However, the bioavailability of non-heme iron varies between 2 and 20%.
To increase the bio-availability of the non-heme, it is advised to consume foods that are high in vitamin C. Well, that’s what makes mulberries a good choice to make up for your iron content! They’re plant-based sources of iron and are naturally rich in vitamin C as well.
So, if you are looking forward to meeting your daily intake of iron, add mulberries to your diet. They will not only please your taste buds but also enrich your body with this super mineral.
