Back to knowledge libraryDried Mulberries
Dried mulberries are the dehydrated (dried) version of the mulberry fruit. They are small, sweet and chewy fruits, native to Asia.
What is the nutrient content of Dried Mulberries?
A recommended serving size of dried mulberries is 1 heaped tablespoon, or around 30g:
What are the health benefits of Dried Mulberries?
1. Supports Immune Function: The high vitamin C content found in mulberries strengthens the immune system, helping the body protect against infections and illnesses.
2. Promotes Heart Health: Resveratrol and anthocyanins in mulberries are known for their heart-protective effects; these include reducing inflammation, lowering blood pressure, and improving cholesterol levels.
3. Aids in Digestion: The dietary fibre in dried mulberries promotes healthy digestion by aiding in regular bowel movements and preventing constipation.
Where can I find Dried Mulberries?
Dried mulberries are often eaten on their own as a snack, similar to raisins and other types of dried fruits. They can also be added to dishes such as smoothies, breakfast cereals, baked goods, salads, and trail mix.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
U.S. Department of Agriculture, Agricultural Research
Service, FoodData Central. Dried mulberries. Available at
https://fdc.nal.usda.gov/fdc-app.html#/food-details/
2398184/nutrients [Accessed 10 September 2024].
National Health Service (2022). 5 A Day portion sizes. Available at:
https://www.nhs.uk/live-well/eat-well/5-a-day/portio
n-sizes/ [Accessed 10 September 2024].
Alasalvar, C., Chang, S. K., Kris-Etherton, P. M., Sullivan,
V. K., Petersen, K. S., Guasch-Ferré, M., & Jenkins, D. J.
A. (2023). Dried Fruits: Bioactives, Effects on Gut
Microbiota, and Possible Health Benefits-An Update.
Nutrients, 15(7), 1611.
https://doi.org/10.3390/nu15071611 [Accessed 10
September 2024].
Yuan, Q. and Zhao, L. The Mulberry (Morus alba L.)
Fruit—A Review of Characteristic Components and
Health Benefits. (2017). Journal of Agricultural and
Food Chemistry. 65 (48), 10383-10394 DOI:
https://doi.org/10.1021/acs.jafc.7b03614 [Accessed 10
September 2024].
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.