As early summer approaches, one of nature’s lesser-known treasures quietly appears in the fields and forest edges: the mulberry. Typically in season from late May to mid-June, this dark red fruit is not only enjoyed for its tender texture and naturally sweet flavor. Still, it is also prized for its exceptional nutritional value.
A natural ally for eye health
Mulberries are especially noted for their eye health benefits due to their high concentration of anthocyanins. These antioxidants—also found in blueberries—support the regeneration of rhodopsin, a critical pigment for retinal function. This makes mulberries particularly beneficial in combating eye fatigue and helping prevent vision deterioration, especially in an era when daily screen exposure is nearly unavoidable.
Rich in iron and fatigue-fighting nutrients
Another notable benefit of mulberries is their high iron content. Mulberries are an excellent natural source for populations with increased iron needs, such as growing children and women of reproductive age. Their vitamin C and folic acid levels further enhance iron absorption and contribute to reducing fatigue, making them a valuable addition to a balanced diet.
Potent antioxidant protection
Mulberries also stand out for their antioxidant properties. In addition to anthocyanins, they contain various flavonoids—including luteolin and resveratrol—that help eliminate free radicals, slow cellular aging, and support cardiovascular health. Consistent consumption may help protect the skin from premature aging and enhance overall well-being.
Diabetic-friendly and digestive health support
Despite their high sugar and water content, mulberries have a low glycemic index, making them a suitable fruit option for individuals managing diabetes, provided they are consumed in moderation. The fruit is also rich in dietary fiber, which promotes gut health and regular bowel movements, helping to prevent constipation.
How to store and enjoy mulberries
Due to their delicate skin, mulberries spoil quickly and are best eaten soon after harvesting. For longer preservation, freezing is recommended. Alternatively, they can be processed into jams, syrups, or juices. Mulberry syrup, in particular, can serve as a versatile ingredient, used as a topping for yogurt or salads, or mixed with water or sparkling water for a refreshing drink.
Consumption tips and cautions
For first-time consumers, starting with a small portion is advisable, as mulberries may cause digestive upset, such as diarrhea, in some individuals. Additionally, when selecting fresh mulberries, choose those that are firm and dark in color. Softer or damaged fruits spoil more rapidly and may not store well.
While their season is brief, mulberries offer many health benefits. Incorporating them into your fresh or preserved diet can be a flavorful and nutritious way to support your health throughout the year.
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