Health Benefits of Mulberry

Mulberry belongs to a genus of flowering plants in the family Moreae. Its scientific name is Morus. Their black, red or white fruits and leaves are health benefit.

Mulberries are rich in the following vitamins: vitamin C, vitamin K, vitamin E, vitamin B2 and B3, flavonoids, phenols and great numbers of powerful antioxidants like anthocyanins, cyaniding, rutin, chlorogenicerry acid and myricetin they protect against cancer. They also contain essential minerals: iron, potassium, sodium, magnesium and zinc. The amounts of plant compounds depend on the variety. Deep-coloured and mature mulberries are richer in plant compounds and have a higher antioxidant capacity than colourless and immature berries.

Mulberries are effective in lowering cholesterol level by inhibiting oxidation level of LDL and further they provide beneficial effect against heat disease. They also lower blood pressure. Their Rutin content may help protect against cancer, diabetes and heart disease.  Mulberry fruits and leaves are also excellent anti-inflammatories. Recently discovered their supportive effect on Parkinson and Altzheimer’s diseases.

Consumption of these fruits and leaves will broaden your diet. You can eat the dried fruits or drink fruit and leaf tea.

Vitamin D is a fat-soluble vitamin.  The recommended dose for adults is  1250 mg per day. Vitamin D can be synthesized in adequate amounts by most mammals exposed to sunlight.

·      Benefits the immune system.

·      Reduces the cancer risk.

·      Helps with bone formation; helps to use calcium and phosphorous producing strong bones and teeth.

·      Vitamin D increases the intestinal absorption of calcium for mineralisation of bone, ·      Healthy body weight ·      Reduce the risk of MS

·      Protects from radiation damages.

Resent study shows that individuals who have vitamin D deficiency more likely to have cardiovascular disease.

Vitamin D insufficiency was associated with significantly faster declines in both episodic memory and executive function performance, which may correspond to higher risk for event of Alzheimer’s disease and dementia.

Older adults require more vitamin D because they typically spend less time outside getting vitamin D from the sun and their skin does not produce vitamin D as efficiently as younger adults.

The following foods are good source of vitamin D:

Beef liver

Cod liver oil

Salmon

Sardines

Swordfish

Tuna

Carcinogen in your diet

The National Toxicology Program considers acrylamide to be a human carcinogen. Animal testing on rodents has shown that acrylamide exposure poses a risk for several types of cancer. A series of case-control studies have investigated the relationship between dietary intake of acrylamide and the risk of developing cancers of the oral cavity, pharynx, esophagus, larynx, large bowel, kidney, breast, and ovary. However, the evidence from human studies is still incomplete.

Coffee is a significant source of acrylamide exposure for adults. It certainly produces during early stage of roasting and later stage it is partially broken down, so the darker roast has less acrylamide than the lighter roast. Arabica coffee has less acrylamide than robusta coffee. The level of acrylamide decreases during the term of storage, so you should keep the bag in your cupboard for several months before brewing it. Different preparation methods result in different levels of acrylamide, lower level appears in filtered form.

Food and cigarette smoke are also the major causes of acrylamide contact for us.

Asparagine is an amino acid in proteins that found in many vegetables. When the vegetables, potatoes are heated to high temperature over 120 ⁰C certain sugars and asparagines can form acrylamides. Cooking methods due to the high temperature; frying, broiling, baking produce acrylamide in the foods. Potato chips, French fries, burnt toast contain high level of acrylamide.

How can you lower the amount of acrylamide consumed?

Shortening the cooking time, boiling or steaming instead frying are much better. Blanching potatoes before frying, drying in a hot air oven after frying have been shown to decrease the acrylamide content of some foods. 

Eat a healthy, balanced diet that is low in fat and rich in high-fibre grains, fruits, and vegetables. Do not forget your daily diet should contain 75-80% of raw foods.