It's mulberry season again
I believe everyone when they were young
They have all secretly picked mulberries from the trees and eaten them
In fact
This kind of field
Very common fruit
The nutritional value is also high
Jianghu title
"The Best Health Fruit of the 21st Century"
Some of my friends have a dense phobia that is about to be committed......
Source: Little Red Book
01
Mulberries are so nutritious!
·
vitamin C
The vitamin C content of mulberries is 36.4mg/100g, which is about the same as oranges and nearly 4 times that of blueberries.
Usually, eating 100g of mulberries (about 20 capsules) can meet 40% of the average adult's daily needs.
Source: Popular Science China
·
anthocyanidin
Purple-black, purple-black mulberries are the most abundant in anthocyanins, far more than blueberries, black rice, purple corn, grapes and other foods.
Anthocyanins are polyphenols, which have antioxidant, anti-cancer, anti-inflammatory, anti-allergic and other activities, and can also play a role in protecting eyesight.
However, mulberry anthocyanins are easy to fade and degrade under the action of oxygen, light, heat and other factors, so they will be lost in drying, juice making, sterilization and other processing links.
Therefore, it is recommended that everyone eat fresh and juice directly, but it is best not to throw away the pomace.
·
Dietary fiber
The dietary fiber content of mulberry is excellent among fruits, with an insoluble dietary fiber content of up to 4.1g/100g, and the total dietary fiber content of blueberries, which are also berries, is 2.4g/100g.
Eating some mulberries properly can bring us a good sense of satiety, and can promote gastrointestinal peristalsis, which is beneficial to intestinal health.
The key is that the calories of mulberries are not high, only 57kcal/100g, which is comparable to the calories of blueberries and apples, and it is still very friendly to friends who are losing weight.
·
selenium
Selenium is an essential trace element in the human body, which participates in the regulation of thyroid function, metabolism, blood circulation, and can also maintain normal immune function.
Mulberries are rich in selenium at 5.65 micrograms per 100 grams, which is higher than common fruits such as apples, peaches, pineapples, pears, grapes, etc., and 56.5 times that of blueberries.
·
Resveratrol
Resveratrol can help us antioxidant and anti-inflammatory, and has a good scavenging effect on free radicals. It is also very beneficial to cardiovascular health, inhibiting platelet aggregation, regulating lipid metabolism, and preventing the occurrence of thrombosis.
Resveratrol is also contained in mulberries with a content of 6.854mg/100g.
Well, in general, mulberries are nutritious, and the price is relatively cheap and cost-effective!
02
What kind of mulberries are worth buying
1. Shape of the sign
✅ The grains are full and firm, large and thick, and the surface is shiny, preferably round or silkworm-shaped.
2. Look at the color
✅ Choose a darker color, which will be richer in antioxidants such as anthocyanins.
❌ If you find that the mulberries are darker on the outside and lighter on the inside, then they may be dyed and should be purchased with caution.
3. Wash carefully
The skin of ripe mulberries is more fragile, so do not rub them by hand when washing, and rinse them under running water for a while.
👉 If you're worried about small bugs inside, you can try:
(1) Put the mulberries under running water and rinse them for one minute to remove dust and impurities on the surface.
(2) Put the mulberries in a bowl, add an appropriate amount of flour, salt and water, and soak for a while.
(3) Remove the mulberries and rinse them again with running water to eat them directly.
03
These people eat mulberries
Don't be greedy!
·
Poor spleen and stomach
Traditional Chinese medicine believes that mulberries are cold food, and people with weak spleen and stomach or cold in the spleen should not eat too much at one time.
In particular, unripe mulberries have a high acid content, which has a strong stimulating effect on the stomach and intestines, and can trigger the autoimmune function of the digestive system.
·
Diabetics
Compared with the traditional mulberry varieties, the sugar content of mulberry is relatively high, and diabetic patients should eat it in moderation after reaching the blood sugar standard if they like to eat mulberry.
Edit: Dust Lamp
Source: Popular Science China
The official platform of China Food News
Picture: Source Network
Popular Science Suzhou
ID: kepusuzhou
科普苏州Q2：700538949