Shahtoot is a delicious berry that comes from the Morus tree native to Asia, specifically Pakistan, China, and India. However, shahtoot (mulberries) are cultivated worldwide now. The small, sweet berries are packed with essential nutrients and have been used in traditional medicine for centuries. Mulberries have gained popularity in recent years due to their numerous health benefits. It is a seasonal fruit available from spring to summer in Pakistan.
These berries are bursting with nutrients and goodness, and most of us do not know about them. Mulberries look similar to grapes, and their structure is close to that of blackberries. A cup of mulberries contains 60 calories which makes it an ideal snack.
Consuming mulberries also increase your iron intake and provides the required oxygen to your tissues. Mulberries are rich in vitamin B, which protects from free radicals and helps transfer oxygen throughout the body. The delicious taste and numerous vitamins make it an all-rounder fruit in the fruit kingdom.
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Shahtoot Benefits
Studies have shown that mulberries can be advantageous for your body. They are low in calories, so you can add them to your diet in moderate amounts to fully benefit from them. Here are some benefits of shahtoot for your health:
1. Improves digestion
Shahtoot is full of a good amount of dietary fiber our needs the most to facilitate proper digestion. It bulks up the stool in the stomach and regulates bowel movements. It may help prevent constipation, stomach cramps, and bloating.
The fiber in mulberries can also help in weight management by providing a feeling of fullness and reducing overeating. The natural sugars in mulberries are easily digestible, making them a suitable option for individuals with sensitive digestive systems. Adding mulberries to your diet can help support optimal digestion and overall gastrointestinal health.
2. Controls blood sugar
Some medicines used for type 2 diabetes may have similar chemicals in white mulberry. They slowly break down the stomach sugar and help it to absorb it more slowly into the blood.
Mulberries have shown potential in controlling blood sugar levels, making them beneficial for individuals with diabetes by maintaining stable blood sugar levels. These berries contain natural compounds, such as anthocyanins and fiber, which help regulate glucose absorption and improve insulin sensitivity.
3. Rich in Antioxidants
Shahtoot is rich in antioxidants that help protect the body against free radicals, unstable molecules that can cause cellular damage. The high levels of anthocyanins give them their dark color and potent antioxidant properties.
It has antioxidant properties that help reduce inflammation, combat oxidative stress and prevent the body from chronic diseases like heart disease, cancer, and neurodegenerative disorders. Adding mulberry to your diet can do wonders for your health and prevents disease. The high antioxidant content also helps with skin and hair health.
4. Reduce cancer risk
Shahtoot can potentially reduce cancer risk, as it contains anthocyanins that keep cancer cells at bay. It also contains antioxidants that can lower cancer risk. It helps fight colon, prostate, skin, and thyroid cancer.
Antioxidants in shahtoot can help neutralize free radicals, which can cause DNA damage and promote the growth of cancer cells. Additionally, the phytochemicals present in mulberries have demonstrated anti-inflammatory and anti-proliferative effects on cancer cells.
5. Promotes Eye Health
The eyes are a sensitive organ of our body, and when it comes to keeping them healthy, mulberries can be helpful due to their rich nutrient profile. Mulberries are a great source of vitamin A. Vitamin A plays a vital role in vision and overall eye health. It plays an essential role in the retina function and helps protect against age-related macular degeneration and cataracts.
The antioxidants found in shahtoot, such as anthocyanins and vitamin C, also contribute to eye health by reducing oxidative stress and inflammation in the eyes. The combination of vitamins supports eye health and can be beneficial. Including mulberries in your diet can support healthy vision and help protect against common eye conditions as you age.
6. Helps with weight loss
Shahtoot can aid in weight loss due to its beneficial nutritional composition. These berries are low in calories and fat and are rich in dietary fiber. The high fiber content in mulberries helps promote feelings of fullness and satiety, reducing overeating and snacking between meals.
Additionally, the natural sugars in mulberries provide a sweet taste without adding excessive calories or spiking blood sugar levels. Including mulberries in a balanced diet can help curb cravings, control appetite, and support weight management efforts.
However, remember that the correct way to lose weight is through a mix of a healthy diet, regular physical activity, and overall lifestyle choices. Consulting the Best Nutritionist in Lahore can provide a diet and exercise plan that can help combat obesity or weight gain.
7. Improves brain health:
Shahtoot has been associated with enhancing brain function and cognitive health. The antioxidants in mulberries, such as flavonoids, help reduce inflammation and oxidative stress in the brain. Mulberries can help to improve memory, focus, and overall cognitive function of the brain.
Furthermore, mulberries contain nutrients, such as vitamins C and E, which are linked to a lower risk of age-related cognitive decline and neurodegenerative diseases. Including mulberries in your diet can provide valuable nutrients and antioxidants that support brain health and promote optimal cognitive function throughout life.
Uses of Shahtoot
Shahtoot is rich in nutrients and minerals, making them a nutritious yet yummy fruit. It has several health benefits. Due to its rich taste and nutritional value people use it in different ways, such as;
- You can make delicious smoothies, jams, and snacks out of it.
- Mulberry juices and syrups can treat diseases
- You can add them to your cereals
- Leaves of the mulberry trees are used in animal feed to make it nutritious
- The mulberry extract acts as a natural dye
Shahtoot Side Effects
Excess of anything can be harmful, and the same goes for mulberry or shahtoot. Moderate consumption of mulberries can benefit your health, but too much of them may have side effects. Consult a Nutritionist in Karachi so they can guide you about how much mulberries are suitable for you. Here are a few side effects of mulberry you should know about.
Fruit Allergy:
Some individuals may have an allergic reaction, specifically to mulberry fruits. This type of allergy is less common than mulberry tree pollen allergies but can still occur.
Allergy symptoms may include itching and swelling of the lips, tongue, and throat, hives, nausea, vomiting, abdominal pain, or even anaphylaxis shock in severe cases. It is vital to seek medical attention if experiencing severe allergic reactions.
Cross-Reactivity with Other Fruits:
Cross-reactivity occurs when the proteins in one fruit resemble those in another, causing an allergic reaction in individuals who are already allergic to a particular fruit.
Some individuals may be allergic to other fruits, such as figs, kiwis, or peaches, and may also experience allergic reactions to mulberries. This type of allergy is known as oral allergy syndrome and typically causes itching or swelling in the mouth, throat, or lips.
Contact Dermatitis:
Contact dermatitis is a skin reaction that may occur when the skin comes into direct contact with mulberries or parts of the plant, such as leaves or branches.
Symptoms may include redness, itching, rash, or hives in the affected area. In some cases, blisters or skin inflammation may develop. It is advisable to avoid direct contact with mulberry plants if you have a known sensitivity.
Latex-Fruit Syndrome:
Latex-fruit syndrome is a condition in which individuals allergic to latex may also experience allergic reactions to certain fruits, including mulberries.
The proteins present in latex and mulberries can cause cross-reactivity, leading to symptoms such as itching, swelling, and tingling in the mouth, lips, or throat after consumption of mulberries. If you have a latex allergy, it is crucial to be cautious when consuming mulberries.
Blood sugar regulation:
Shahtoot has a moderate glycemic index (GI) and contains natural sugars, including fructose. It is considered safe for diabetic patients to consume mulberries, but it can lower blood sugar, which in addition to blood pressure-lowering medicines, can be harmful for diabetic people.
It can be problematic for someone who is sensitive to spike blood sugar or poorly controlled diabetes. People with diabetes or prediabetes must monitor their blood sugar levels and consume mulberries in moderation as part of a balanced diet. Consulting with a registered dietitian or healthcare provider can help determine appropriate portion sizes and inclusion in meal plans.
Gastrointestinal discomfort:
Eating large quantities of mulberries or having a high sensitivity to the fruit can cause gastrointestinal discomfort. Some individuals may experience symptoms like bloating, gas, abdominal pain, and diarrhea. These may occur due to its high fiber content.
Fiber helps regulate bowel movements and promote digestive health but consuming too much can overwhelm the digestive system and lead to digestive distress. Introduce mulberries gradually into your diet and monitor your tolerance to avoid discomfort.
Conclusion:
Shahtoot is rich in nutrients and can be a great addition to a healthy and balanced diet. It will not only improve your brain activity but improve your hair growth as well. But before you start consuming it on a regular basis, you should know about your health problems. It has some side effects that you need to be careful of. Mulberries or shahtoot are available in the market during the mid-summer, and devouring this seasonal fruit can be pleasant for your taste buds and healthy for your body.
