PAYDAY EXCLUSIVE | 15% off €35

Code:PAYDAY
 

PAYDAY EXCLUSIVE | 15% off €35

Code:PAYDAY

Buy 1 Get 1 Free: One week onlyOffersOffers HubBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 FreeBuy 1 get 1 free eventShort Dated2 for €74 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceBuy 1 Get 1 FreeBuy 1 get 1 free eventHolland & BarrettVitabioticsSolgarNew NordicBetterYouNatures AidBioglanGrass & Co.Bach Original Flower RemediesPE NutritionDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllEasterVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksGreen TeaPeppermint TeaHerbal TeaFruit TeaSlimming TeaSleep & Relaxation TeaTeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSpirulinaSuperfood PowdersGoji BerriesBaobabMoringa PowderChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettNaturyaGrenadePukkaHeath & HeatherTwiningsMeridianOptimum NutritionNakdPhDGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoBuy One Get One 1/2 PriceSave up to 1/2 price2 for €74 Mix & MatchPE NutritionOptimum NutritionUSNGrenadePhDApplied NutritionFoodspringHuelSiSHigh5Dairy FreeGluten FreeSugar FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 get 1 free eventDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParaben FreeSLS FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 price2 for €74 Mix & MatchGrenadeOptimum NutritionHolland & BarrettPulsinPhDUSNEat WaterNatures AidSlimExpertApplied NutritionDairy FreeGluten FreeSugar FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 FreeHolland & BarrettDr OrganicVitabioticsNaturtintWeledaNew NordicSolgarHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inShop for your WellnessImmunityGut HealthMenopauseWomen's HealthFood & DietMuscle & Joint PainSleep & RelaxationStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthChildren's HealthLearn about WellnessImmunityGut HealthMenopauseFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
fresh mulberries

Health benefits of mulberries

23 Nov 2022 • 1 min read

The fruit of the mulberry tree is often used to add a distinctive, sweet flavour to fruit juice, tea, wine and jam. But are mulberries good for you? It turns out that the mulberry has a whole lot of goodness packed into it. Powerful antioxidants, vitamin C, potassium, magnesium, iron and vitamin K and E – this is a berry definitely worthy of its superfood status. But before we delve further into the wellness benefits, let’s answer a popular question – are mulberries edible? Whilst caution is sensible when foraging wild berries, mulberries are a variety that are safe to eat. So, they’re not poisonous or toxic but can mulberries make you sick? Only if you eat them before they’re fully ripe. An under-ripe mulberry fruit could spur on an uncomfortable bout of sickness and diarrhoea,1 but as this is a fruit commonly consumed dried this is easy to avoid.

Mulberry nutritional profile

Mulberries are bursting with vitamins, minerals, and a whole range of nutrients. Here are some of the highlights:2
  • Vitamin C. Great for your skin health and also supports your immune system and many other bodily functions.
  • Iron. Plays an important role in making red blood cells (helping with the circulation of oxygen throughout your body).3
  • Vitamin K1. Your body uses vitamin K for blood clotting. This helps wounds heal properly.4
  • Potassium. Helps maintains the balance of fluids in your body. It also helps your heart work properly.5
  • Vitamin E. Helps protect cells from oxidative stress. It can also strengthen your immune system.
As well as all the nutrients listed above, the deep colour of the mulberry is also a sign of some of the powerful plant compounds within. For example, anthocyanins. This plant power adds to the antioxidant capabilities of the fruit.

A nutritional breakdown

Here's a quick breakdown of the vitamins and minerals mulberries are packed with:6
Per 140g (raw)
Water 123g
Calories 60.2 (252KJ)
Carbohydrates 13.7g
Fat & fatty acids 0.5g
Protein 2.0g
Vitamin A 35.0IU
Vitamin C 51.0mg
Vitamin E 1.2mg
Vitamin K 10.9mcg
Calcium 54.6.mg
Iron 2.6mg
Magnesium 25.2mg
Potassium 272mg

Health benefits of mulberries

What affect could all of this goodness have on your wellness? Research is mainly test-tube based or on animals at the moment. Studies in people are needed before more conclusions can be made, but research to date shows some positive links between mulberries and several health benefits.

They help to regulate blood sugar

If you suffer with type 2 diabetes, mulberries can slow down the increase in blood sugar after meals. This is down to 1-deoxynojirimycin (DNJ), a compound which prevents an enzyme in your gut that breaks down carbohydrates.7

They’re good for heart health

High cholesterol can increase your risk of a heart attack or stroke. Mulberries and mulberry extracts can lower cholesterol levels. By reducing bad cholesterol mulberries can reduce the risk of excess cholesterol building up in your arteries, which can make it more difficult for blood to flow freely around your body.8

They’re helpful for increasing metabolism

140 grams of mulberries offers 14% of your daily iron needs.9 The high iron content supports the production of red blood cells which helps deliver oxygen to important tissues and organs. This can be beneficial for your metabolism.

They’re helpful to gut health

The fibre content of mulberries supports digestion by aiding the smooth movement of food through your gut. This can help to prevent constipation, bloating, and cramping.

They provide extra support for your immune system

You can get almost your full recommended amount of vitamin C for the day in one serving of mulberries. You’ll also benefit from a decent dose of vitamin E too. Together these two vitamins support your immune system, increasing your natural defence against illness and infection.10,11

Ways to eat mulberries

Mulberries are juicy, sweet berries that can be used in a variety of ways. Here are a few examples:
  • Use mulberries as an alternative to blackberries and raspberries in recipes.
  • They make excellent summer puddings, jellies and jams.
  • You’ll find them in cordials and herbal teas
  • Dried mulberries make a healthy on-the go snack
  • You can also add dried mulberries to granola and baking. Here’s some inspiration.

Summary: Are mulberries good for you?

Mulberries offer a wide range of nutritional benefits. More studies on people are needed to support all of the claims, but the nutritional profile of this berry suggests it could offer wide-ranging benefits to your wellness. Last updated: 7 September 2020 Sources https://www.oardc.ohio-state.edu/weedguide/single_weed.php?id=77https://www.healthline.com/nutrition/foods/mulberries#vitamins-and-mineralshttps://www.nhs.uk/conditions/vitamins-and-minerals/iron/https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 6 https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1961/2https://www.healthline.com/nutrition/foods/mulberries#vitamins-and-mineralshttps://food.ndtv.com/food-drinks/8-amazing-mulberry-benefits-make-the-most-of-it-while-the-season-lasts-1685146https://www.healthline.com/nutrition/wild-berries#6.-Mulberries 10 https://food.ndtv.com/food-drinks/8-amazing-mulberry-benefits-make-the-most-of-it-while-the-season-lasts-1685146 11 https://www.nhs.uk/conditions/vitamins-and-minerals/
  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2023. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.