Have you ever wondered how kind has nature been to bless us with mulberries? These baby-looking berries have an enormous nutrient potential beyond your expectations. They can be your savior against a variety of health inconveniences as well.
It is their unparalleled nutritional profile that makes mulberries all the rage! If you have any questions regarding the nutrients present in these small color-and-flavorful berries, we’re here to answer!
This article discusses mulberries with respect to their vitamin C content. We’ll be exploring how much of this essential vitamin can be acquired from mulberries and how can it benefit you.
So, let’s get started.
Do mulberries have vitamin C?
The simplest answer to that is “Yes, absolutely!”
Mulberries are super rich in vitamin C. Around 100 grams of mulberries can provide you with 36.4 mg of vitamin C. And if you are eating a cup of mulberries daily, you are giving your body around 51 mg of vitamin C. That’s a good amount!
Vitamin C is often termed an essential vitamin. Well, nutrients are labeled essential when your body cannot produce them on its own. Thus, it is crucial to acquire them from your diet to avoid any health issues. Similarly, vitamin C is essential i.e. not produced within your body. However, it has some very impressive benefits so must be taken through diet! See more on Benefits of Vitamin C
This water-soluble vitamin is found in a variety of fruits and vegetables and its recommended daily intake is between 75 mg (women) and 90 mg (men). This means that you must have to consume 75-90 mg of vitamin C daily. Consumption below these ranges might result in a deficiency of vitamin C which leads to some serious illnesses!
That’s probably why vitamin C supplements are the most sought-after supplements and serums around the world!
Let’s dig into some details of how this vitamin is beneficial for your health.
How is vitamin C beneficial for health?
A diet including a fair amount of vitamin C can help you keep a lot of corporal issues at bay. For instance, it limits the risk of cancer development, helps to develop collagen protein, supports your skin and bones structurally, and ensures sharper vision.
Some other important benefits are as follows;
Alleviates oxidative stress to prevent diseases
Molecules called antioxidants to strengthen the immune system. They accomplish this by shielding cells from dangerous chemicals known as free radicals. The free radical buildup has been associated with oxidative stress, a condition that has been connected to numerous chronic diseases.
A potent antioxidant like vitamin C can boost your body’s defense mechanisms and prevent certain chronic illnesses from developing.
Lowers blood pressure
American individuals with high blood pressure make up about one-third of the population. As per health professionals, vitamin C may help these individuals reduce their blood pressure.
According to an animal study, vitamin C supplements help to stretch the veins and arteries helping to lower blood pressure.
Reduces uric acid in the blood
It’s interesting to note that research suggests vitamin C may help lower blood levels of uric acid and thus prevents gout attacks.
For instance, a study including 1,387 men discovered that individuals with higher vitamin C intakes had considerably lower uric acid blood levels. Although there seems to be a direct correlation between the intake of vitamin C and levels of uric acid, additional research is required to determine how vitamin C affects gout.
Increases the bioavailability of Iron
An essential nutrient, iron serves a number of purposes in the body, especially in producing red blood cells and distributing oxygen throughout the body.
However, Iron, such as that found in plant-based sources, is difficult to absorb. But this can be made easier with the help of vitamin C. In fact, 100 mg of vitamin C alone may boost iron absorption by 67%.
This is especially helpful for vegetarians and vegans who usually rely on plants as their primary source of iron.
Other vitamins and minerals included in mulberries
Besides vitamin C, mulberries are also rich in various other vitamins and minerals. Here is a list of them along with their primary benefits.
- Iron: A crucial mineral that serves many purposes, including distributing oxygen throughout the body. Mulberries contain Iron
- Vitamin K1: Vitamin K, sometimes called phylloquinone, is crucial for healthy bone development and blood coagulation.
- Potassium: A necessary component that may well reduce your blood pressure and minimize your chances of developing heart disease.
- Vitamin E: A preventative antioxidant for oxidative harm.
Final thoughts
Vitamin C is an essential vitamin responsible for various important functions in your body. Thus, it is crucial to acquire it in an adequate amount from your diet.
Mulberries can be a tastier and easy-to-consume option if you are looking for foods rich in vitamin C. besides, some other options to consider may include citrus fruits, strawberries, bell peppers, etc. You can also go for vitamin C supplements but make sure to get a genuine product!
