Health Benefits and Side Effects of Mulberries (Shatoot)

Published: 10 Dec 2025

Mulberries (Shatoot) may look small, but they’re packed with surprising health benefits that can support your body in more ways than you think. But are mulberries really good for everyone? Can eating them at the wrong time cause side effects? And what about all those things we’ve heard growing up? Are they actual facts or just myths?

In this blog, we’ll uncover the health benefits, possible side effects, whether they are good or bad for you, the best and worst times, and the real facts vs. myths you should know.

Table of Content

Benefits of Mulberries
Side Effects of Mulberries

If you love healthy eating or simply enjoy mulberries, this article will give you the clear, honest answers you’ve probably never read before!

Benefits of Mulberries

Whether you eat them fresh, dried, or as juice, this tiny fruit offers remarkable nutrition that can positively impact your everyday health. Discover the advantages of mulberries and how they benefit your body in multiple ways.

I’ve provided a thorough explanation of each health benefit below:

1. Vitamin-Rich and Nutritious

Including mulberries in your diet can help you get important nutrients like vitamins C and K, iron, and calcium naturally, without relying on supplements.

Vitamin C: Helps fight infections
Vitamin K: Supports healthy bones and proper blood clotting
Iron & Calcium: Improve oxygen circulation in the body

Nutrition Tip: Eat mulberries fresh or lightly dried to preserve most of their nutrients.

2. Antioxidant-Packed

These antioxidants in mulberries may help reduce the risk of long-term health issues.

Resveratrol: May slow age-related cell damage, supporting overall health as you get older
Anthocyanins: Give these fruits their deep color and fight oxidative stress
Vitamins C & E: Guard cells from damage and enhance immunity

Pro Tip: Eating mulberries fresh or adding them to smoothies and salads helps retain their antioxidant properties.

3. Heart Health Benefits

They are heart-friendly fruits whose nutrients and antioxidants support healthy blood flow and may help prevent heart problems.

Flavonoids: Improve blood vessel function and reduce inflammation
Fiber: Helps lower cholesterol levels and manage blood pressure
Potassium: Maintains proper heart rhythm and blood circulation

Quick Tip: Combine mulberries with other heart-healthy foods like oats, nuts, or berries to give your heart extra support.

4. Healthy Digestion

Due to their fiber content and digestive enzymes, eating mulberries can help maintain a healthy digestive system.

Relieves digestive discomforts like bloating, gas, and constipation
Reduces inflammation in the digestive tract
Hydrates the digestive system to keep it functioning well

Simple Tip: Soak them in water to help ease indigestion.

5. Blood Sugar Control

The compounds in mulberries help maintain blood sugar and avoid sudden spikes.

Slows sugar absorption and maintain their balance
Aids insulin function and glucose balance
Helps keep the body free from stress

Smart Eating Tip: For those at risk of diabetes, mulberries can help manage their blood sugars.

6. Lower High Cholesterol

The vitamins and antioxidants in these fruits help manage lipid levels for a healthy heart.

Helps reduce excess LDL (bad cholesterol) in the body
Lowers inflammation that may contribute to high cholesterol
Prevents fat buildup in the blood vessels

Wellness Tip: Eating a handful of mulberries daily can help maintain healthy cholesterol naturally.

7. Boost Skin Health

They help nourish your skin from within, promoting a healthy and glowing complexion.

Vitamin C supports collagen production for firmer, youthful skin
Vitamin E & antioxidants protect skin cells from stress and damage
Anthocyanins help reduce signs of aging and maintain skin elasticity

Beauty Tip: Include mulberries in your breakfast or a handful as a snack to naturally support healthy, radiant skin.

8. Increase Energy Levels

A rich source of many vitamins, minerals, and natural sugars, they provide lasting energy all day long.

Iron supports oxygen transport in the blood, helping reduce fatigue
Vitamin B complex helps convert food into energy for your brain and body
Natural Sugars provide a quick, healthy energy boost without a sudden drop

Fitness Tip: Add mulberries to oatmeal, yogurt, or smoothies for a natural, lasting energy lift.

9. Improve Eye Health

These tiny berries are loaded with valuable nutrients that benefit your eyes.

Vitamin A & beta-carotene are important for clear vision, even in dim light
Helps keep eye lenses clean and lessen the risk of vision loss
Enhances night vision and helps you see better in low-light conditions

Eye Care Tip: Eat about a handful of mulberries daily to nourish your eyes from the inside.

10. Support Weight Management

Adding mulberries to your diet can help you stay on track with your weight goals.

Helps control cravings and reduces the urge to overeat
Provides sweetness without adding too many calories
Gives an energy boost without causing rapid hunger afterward

Weight Tip: Enjoy mulberries in yogurt or salads; they’re a satisfying, low-calorie snack that fits perfectly into your fitness plan.

11. Beneficial for Brain Health

Eating them regularly can sharpen cognitive functions, including thinking, learning, focus, and decision-making.

Protects brain cells from age-related decline, such as memory loss
Enhances oxygen supply to the brain, keeping you focused
Improves brain function and reduces mental fatigue

Healthy Brain Tip: Make mulberry tea, a refreshing drink to include brain-friendly antioxidants in your day.

12. Aid Liver Health

Eating mulberries can help your liver produce bile (fat-digesting fluid) and break down fats more easily, keeping it healthy.

Reduce the buildup of fat in the liver
Helps the liver cleanse the body
Minerals like iron and magnesium play a role in the body’s energy production

Liver Wellness Tip: Combine mulberries with warm water and a pinch of turmeric for a simple, liver-friendly drink.

13. Keep Bones Stronger

Strong bones are essential for an active, healthy life, and mulberries offer minerals and vitamins that contribute to bone density.

Provide plenty of calcium, essential for building and maintaining bone strength
Iron & magnesium, necessary for the formation of healthy bone structure
Vitamin K, important for calcium absorption

Bone Health Tip: Roast about ¼ cup of mulberries with calcium-rich seeds like sesame or pumpkin and enjoy; this is a bone-friendly food option.

14. Relieve Stress

During stressful days, eating these fruits can help ease stress and make you feel peaceful by balancing stress hormones.

Contain magnesium, which calms the nervous system
Help regulate cortisol, the stress hormone, and promote a good mood
Support quality sleep after a long, hectic day

Relaxation Tip: Make a warm cup of mulberry tea and drink it slowly while taking deep breaths to quiet your mind.

Side Effects of Mulberries

Many people may experience certain symptoms after consuming mulberries, and you might be one of them. Understanding their potential disadvantages is just as important as knowing their benefits.

Here is a comprehensive list of possible side effects to provide a clear overview.