Mulberry (Shahtoot): Uses, Benefits, Side Effects and More!

Mulberries or ‘Shahtoot’ as they are fondly known in India, are a type of sweet and juicy fruit that grows on the mulberry tree. Found in an assortment of colours, these mulberry fruits can be commonly spotted across various Indian states from Karnataka and Andhra Pradesh to Himachal Pradesh and Punjab. The taste of mulberries can range from sweet to slightly tart depending on the variety. But one thing that remains constant is their popularity among people for their health benefits. Let’s take a look at what makes mulberries such a nutritional powerhouse.

Nutritional Value of Mulberry Fruit

Mulberries are not just delicious but also packed with essential nutrients. They serve as a good source of vitamins C, A, E and K, offering your body a healthy dose of antioxidants. They also supply vital nutrients like potassium, iron and magnesium.

Not just these, mulberries also contain certain alkaloids that aid in supporting a robust immune system. Given their rich nutritional composition, it’s no surprise that these little berries are often hailed as a superfood!

Here are the main nutrients in a 3.5-ounce (100-gram) serving of fresh mulberries

Now, let’s understand more about the different types of mulberries available.

Types of Mulberry Fruit

The delightful mulberry fruit comes in varied shades thanks to its different varieties. The colour palette ranges from black to purple, pink, red and even white. It’s interesting to note that a mulberry tree starts bearing fruits around 10 years after its planting.

Apart from the fruit itself, the mulberry tree’s leaves also hold visual appeal. They are oval-shaped with irregular edges and undergo a beautiful transition from green to yellow during the autumn season.

With this understanding of mulberries, you can now better appreciate the benefits and uses of this versatile fruit. Whether for its nutritional benefits or use as a natural food colouring agent, the multifaceted mulberry is indeed a marvel of nature!

Did You Know that Mulberry Cultivation Benefits the Environment?

Here are some of the ways in which growing mulberry helps the environment.

1. Soil Conservation

Mulberry trees have a robust root system that enhances soil structure and stability, preventing soil erosion. Their deep roots help improve soil shear strength, making them effective in areas prone to erosion.

2. Water Conservation

Mulberry plantations can retain water more effectively than open land, contributing to improved moisture levels in the soil. This characteristic is particularly beneficial in arid regions where water conservation is critical.

3. Carbon Sequestration

Mulberry trees play a significant role in carbon sequestration, helping to mitigate climate change by absorbing carbon dioxide from the atmosphere and storing it in biomass and soil.

4. Air Quality Improvement

The leaves of mulberry trees are effective at absorbing air pollutants, including carbon dioxide and harmful compounds. This can lead to improved air quality in agricultural and urban areas.

5. Bioremediation

Mulberry has shown potential in bioremediation efforts, particularly in polluted sites. Its ability to absorb heavy metals and other toxins from the soil makes it a valuable plant for restoring degraded lands.

6. Biodiversity Enhancement

Mulberry cultivation can support biodiversity by providing habitat for various species, including beneficial insects and wildlife. This contributes to a balanced ecosystem, which is essential for sustainable agriculture.

7. Ecorestoration

Mulberry trees can be used in ecorestoration projects to rehabilitate degraded environments. Their adaptability to various soil types and climatic conditions makes them suitable for reforestation efforts.

8. Windbreaks and Sandstorm Suppression

Mulberry plantations can act as windbreaks, reducing the impact of wind erosion and suppressing sandstorms, which is particularly beneficial in arid and semi-arid regions.

Thus, mulberry cultivation not only supports agricultural productivity but also plays a crucial role in enhancing environmental health. Its ability to conserve soil and water, improve air quality, and restore degraded lands makes it a valuable asset in sustainable agricultural practices.

What are Some Properties of the Mulberry Fruit?

Mulberry, a superfruit, has numerous properties that contribute to its overall beneficial impact on health.

• Anti-inflammatory: Mulberry may help reduce inflammation and swelling in the body, providing relief from various conditions.
• Anti-pyretic: It has been traditionally used to reduce fever, enhancing your body’s ability to fight off illness.
• Anthelmintic: Mulberry can act as a deworming agent, helping to rid the body of harmful parasites.
• Antioxidant-rich: It is chock-full of antioxidants including Vitamin A, C, anthocyanins and polyphenols. These compounds help to neutralise harmful free radicals in the body.
• Alkaloid content: Mulberries contain alkaloids that provide support to the immune system, promoting overall health.
• Nutrient-dense: They are high in fibre, vitamins C and K, iron, potassium, and magnesium.

What are the Overall Health Benefits of Mulberry?

Incorporating mulberries into your daily diet can significantly improve your health. Here are some benefits you can expect:

1. Boosts Red Blood Cell Production

The high vitamin C and iron content in mulberries may help ease anaemia symptoms by increasing red blood cell production.

2. Improves Digestion

Its fibre content adds bulk to stool, aiding in alleviating constipation, bloating, and cramps.

3. Protects Retinal Health

The antioxidant zeaxanthin present in mulberries may slow the progression of cataract formation and macular degeneration.

4. May Reduce Cancer Risk

The antioxidants found in this fruit neutralise free radicals that can cause harmful cell mutations that lead to cancer.

5. Lowers Blood Sugar

Mulberry leaves contain compounds that help catalyse glucose metabolism effectively reducing blood sugar levels.

6. Boosts Immunity

The presence of vitamin C and alkaloids in mulberries enhances immune function against diseases.

7. Promotes Heart Health

The compound resveratrol in mulberries relaxes blood vessels, thus improving circulation and promoting heart health.

8. Aids Weight Loss

High in fibre and low in calories, mulberries can support your weight management efforts effectively.

What are the Benefits of Mulberry for Hair?

• Antioxidants present in mulberries may keep hair shiny and healthy by inhibiting damage from free radicals.
• Vitamin C in this fruit supports the collagen production required for strong hair.
• Iron in mulberries promotes hair growth and prevents thinning, leaving you with lush, thick hair.

Mulberry fruit can be consumed fresh, dried, or even in tea, tinctures and supplements. However, remember to consult a doctor before use, especially if you are pregnant or taking medications.

How to Use Mulberry?

The benefits of mulberry fruit are numerous, and you can enjoy these juicy fruits in several ways.

• Fresh fruit: One of the simplest ways to enjoy mulberries is to eat them fresh. They make for a delicious, healthy snack and can also be added to fruit salads for a burst of flavour.
• Smoothies: Mulberries can also be blended into smoothies for a nutritional boost. They pair well with other fruits like bananas and yoghurt.
• Baking: If you’ve got a sweet tooth, you can incorporate mulberries into your baked goodies. Add them to muffins, pies, or pancakes for an added flavour and nutrition kick.
• Dried Mulberries: Dried mulberries serve as a fantastic topping for cereals, oatmeal, or yoghurt. You can also add them to your trail mix for a sweet crunch.
• Mulberry Juice: Freshly extracted mulberry juice is another healthy option. It’s a refreshing drink that can also be mixed with other juices for an enhanced flavour profile.
• Tea: If you’re a tea lover, then brewing mulberry leaf tea could become your new favourite routine. This traditional remedy can be made by steeping the leaves in hot water.
• Face Masks: Combine mulberry powder with honey and other natural ingredients to create nourishing face masks that can rejuvenate your skin.
• Syrups and Jams: Take your breakfasts up a notch by cooking down mulberries with sugar to create delightful syrups or jams. They make for a perfect topping for pancakes or toast.

Homemade Mulberry Jam Recipe

Ingredients

• 5 cups fresh mulberries (washed and stems removed)
• 5 cups granulated sugar
• 1 medium lemon (juiced and zested)
• 1 packet liquid pectin

Instructions

1. Start by washing the mulberries thoroughly to remove any dirt or debris. Ensure that all stems and leaves are removed.
2. In a large 5-quart saucepan, add the cleaned mulberries and sprinkle them with the sugar and lemon zest. Allow the mixture to sit for about 30 minutes to macerate.
3. After the mulberries have macerated, stir in the lemon juice to add acidity.
4. Place the saucepan over low heat and slowly bring the mixture to a gentle simmer. Gradually increase the heat to medium, bring it to a boil and stir frequently.
5. After boiling for about 15 minutes, stir in the liquid pectin until completely dissolved. Continue to boil for an additional 1-2 minutes.
6. To check if the jam is ready, place a small amount on a cold plate and return it to the freezer for a minute. If it wrinkles when nudged, it’s ready. If not, continue boiling and test again.
7. Ladle the hot mulberry jam into sterilized half-pint jars, leaving about ¼ inch of headspace. Wipe the rims of the jars, place the lids on and tighten them.
8. Process the jars in a boiling water bath for 10 minutes to ensure they are sealed properly.
9. Remove the jars from the water bath and let them cool on the counter. Store them in a cool, dark place for up to a year.

Does the Mulberry Fruit Result in Any Side Effects? Are There Any Precautions You Need to Take?

Despite the many benefits, it’s also important to be aware of the potential side effects associated with consuming mulberries:

1. Allergic Reactions: Some individuals might experience allergic reactions to mulberries, particularly if they are already allergic to figs – a condition known as cross-reactivity.
2. Digestive Issues: Mulberries are generally safe to consume in moderate amounts. However, due to their high fibre content, eating too many mulberries may lead to digestive problems like bloating or diarrhoea.
3. Interactions with Medications: Mulberries may lower blood sugar levels, posing a risk of interaction with diabetes medications and potentially causing hypoglycaemia. If you’re on such medications, it’s advisable to monitor your blood sugar levels closely.
4. Pregnancy and Breastfeeding: There is currently insufficient information available regarding the safety of consuming mulberries during pregnancy and breastfeeding. Hence, it’s best to avoid them during these periods.
5. Skin Irritation: The latex from mulberry leaves might lead to skin irritation if touched, so caution is advised while handling the leaves.
6. Precautions before Surgery: As mulberries can potentially affect blood sugar levels, it’s recommended to stop using them at least two weeks prior to any scheduled surgery.

While mulberries can add a delicious and nutritious element to your diet with their various culinary uses, it’s also critical to be mindful of the potential side effects and interactions they might have, especially for those with specific health conditions or allergies.

The benefits of mulberries are manifold – from being loaded with vital nutrients and antioxidants to possibly aiding in blood sugar regulation and heart health enhancement. Yet, it’s important to keep in mind the precautions that accompany its consumption. If you have any specific health concerns or conditions, don’t hesitate to consult your family doctor before including mulberries in your diet. Enjoy the delicious and nutritious mulberry fruit wisely, accentuating the positives and adhering to precautions to ensure that this delightful fruit enhances your overall wellness!

Frequently Asked Questions (FAQs)

References

• https://www.nccih.nih.gov/health/white-mulberry-leaf
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8241616
• https://www.researchgate.net/publication/344085417_Nutrition_importance_and_health_benefits_of_mulberry_leaf_extract_A_review