This Forgotten Summer Fruit Is Packed with Powerful Health Benefits

Some fruits that were once common in gardens and traditional diets have gradually disappeared from modern grocery shopping. Yet many of these traditional fruits are nutritional powerhouses, rich in antioxidants, vitamins, minerals and natural plant compounds.

One fruit often described as a forgotten summer superfruit is the mulberry. Its sweet-tart flavour, vibrant colour and impressive nutritional profile make it worth rediscovering.

1. What are mulberries?

Mulberries are small, soft, elongated fruits that grow on mulberry trees. They belong to the genus Morus and are found in different parts of Asia, Europe, Africa and North America.

There are three familiar varieties:

• Black mulberries: Deep purple or almost black, with a rich, sweet-tart flavour.

• Red mulberries: Reddish-purple when ripe, with a mildly sweet flavour.

• White mulberries: Pale cream to pinkish when ripe, usually with a milder sweetness.

Mulberries have been enjoyed for centuries, both as food and in traditional herbal practices. They were also historically important because mulberry leaves are the primary food of silkworms.

2. Nutritional value of mulberries

Mulberries contain several nutrients that support normal body functions.

The dark-coloured varieties are particularly interesting because they contain anthocyanins, the pigments responsible for their deep red, purple and black colours.

3. Seven potential health benefits of mulberries

1. Rich in antioxidants

Mulberries contain antioxidants, including anthocyanins and other polyphenolic compounds.

Antioxidants help neutralise unstable molecules called free radicals. Excessive oxidative stress can damage cells and is associated with several chronic diseases.

Regularly eating antioxidant-rich fruits as part of a balanced diet may help support:

• Cellular health.

• Normal inflammatory responses.

• Cardiovascular health.

• Healthy ageing.

However, eating mulberries does not guarantee protection against disease.

2. May help support healthy blood sugar levels

One of the most interesting areas of mulberry research is blood glucose regulation.

Mulberries contain compounds that may influence how quickly carbohydrates are digested and absorbed.

Researchers have investigated a compound called 1-deoxynojirimycin (DNJ), which can inhibit certain digestive enzymes involved in carbohydrate breakdown.

Human research has produced encouraging findings:

• A 2023 study involving two trials of healthy adults found that mulberry fruit extract reduced post-meal glucose and insulin responses.

• A 2024 pilot study involving 24 adults with type 2 diabetes found that a 0.75-gram dose of a specific mulberry fruit extract reduced the average two-hour post-meal glucose response by 22.4% compared with the control meal.

These findings are promising, but they concern concentrated extracts, not simply eating a handful of fresh mulberries. They do not establish mulberries as a treatment for diabetes.

3. Supports cardiovascular health

Heart health is another potential benefit.

Mulberries contain polyphenols and other plant compounds that researchers are investigating for their effects on:

• Oxidative stress.

• Blood lipid levels.

• Inflammatory processes.

• Blood vessel function.

A 2022 systematic review and meta-analysis of 12 randomised controlled trials found improvements in several cardiometabolic measurements, including total cholesterol, LDL cholesterol and triglycerides.

However, the studies varied in their interventions, and further research is needed to establish the effects of ordinary fruit consumption.

4. Promotes healthy digestion

Mulberries provide dietary fibre, which is important for digestive health.

Fibre can:

• Help maintain regular bowel movements.

• Support beneficial intestinal bacteria.

• Improve stool consistency.

• Help you feel full for longer.

Eating whole mulberries rather than drinking strained mulberry juice is generally preferable because the whole fruit retains its fibre.

5. Supports immune system function

Mulberries provide vitamin C, which plays an important role in normal immune function.

Vitamin C helps:

• Support the function of immune cells.

• Protect cells from oxidative damage.

• Support collagen formation.

• Assist wound healing.

• Improve absorption of iron from plant foods.

Mulberries can contribute to vitamin C intake, although they should be combined with other fruits and vegetables for a varied diet.

6. May support brain health

Mulberries contain polyphenols and anthocyanins that are being studied for their potential effects on brain health.

Laboratory and animal research suggests that certain berry compounds may help protect nerve cells against oxidative stress and inflammation.

Scientists are also investigating possible connections with:

• Memory.

• Learning.

• Cognitive ageing.

• Brain-cell protection.

It is important to distinguish early experimental findings from proven human benefits. There is currently insufficient clinical evidence to say that eating mulberries prevents dementia or improves memory.

7. May contribute to healthy skin and ageing

Vitamin C is necessary for collagen production, a protein that gives skin much of its structure.

The antioxidants in mulberries may also help protect cells from oxidative damage.

A diet containing a variety of colourful fruits, vegetables and other nutrient-rich foods supports overall skin health.

Mulberries are therefore a useful addition to a healthy diet, but they are not an established anti-ageing treatment.

4. Fresh mulberries versus dried mulberries

Fresh mulberries

• Higher water content.

• Soft and juicy.

• Naturally sweet.

• Good for snacks and smoothies.

Dried mulberries

• More concentrated nutrients by weight.

• Higher natural sugar concentration per serving.

• Convenient to store.

• Good for oatmeal and trail mix.

Fresh mulberries are an excellent everyday option. Dried mulberries can also be nutritious, but portion size matters because drying removes water and concentrates natural sugars and calories.

5. How to include mulberries in your daily diet

Here are some simple ways to enjoy them:

• As a fresh snack: Wash and eat ripe mulberries.

• In smoothies: Blend mulberries with banana, yoghurt and milk.

• With breakfast: Add them to oatmeal or Greek yoghurt.

• In fruit salads: Combine with strawberries, blueberries and apples.

• As a topping: Sprinkle dried mulberries over cereal or porridge.

• In homemade desserts: Use them in fruit bowls, sauces or naturally sweetened desserts.

A practical serving is approximately half a cup to one cup of fresh fruit, depending on your appetite and dietary needs.

6. Are there any side effects?

Mulberries are generally suitable as part of a varied diet, but a few precautions are worth knowing.

• Allergies: People with an allergy to mulberries should avoid them.

• Digestive discomfort: Eating large quantities may cause bloating or loose stools in some people.

• Blood sugar: People taking diabetes medication should be cautious with concentrated mulberry extracts because of their potential glucose-lowering effects.

• Dried fruit: Choose unsweetened varieties and watch portion sizes.

One important distinction: research on mulberry leaves and leaf extracts is not automatically evidence of the same effects from eating mulberry fruit. The US National Center for Complementary and Integrative Health notes that evidence for white mulberry preparations remains limited.

7. What does scientific research actually tell us?

The important lesson is that mulberries are nutritious foods, not miracle medicines. Their greatest value comes from including them in a balanced eating pattern.

8. Why should we rediscover this forgotten fruit?

Mulberries deserve more attention because they combine:

• Natural sweetness.

• Dietary fibre.

• Vitamin C and other nutrients.

• Antioxidant plant compounds.

• Versatility in everyday cooking.

They are a reminder that some of the most interesting foods are not necessarily expensive or fashionable. Sometimes, traditional fruits growing in gardens and orchards deserve another look.

My takeaway: If you can find fresh mulberries during their growing season, enjoy them whole. They are a delicious way to add variety and beneficial plant compounds to your diet.

A small clarification: I have interpreted your headline as referring to mulberries. If you have a particular article or link with this headline, share it and I can identify the exact forgotten fruit and explain its nutritional properties, scientific evidence and health benefits in greater detail.