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

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.

1. Digestive Discomfort

Although mulberries contain more fiber, which supports digestion, excessive intake may cause digestive discomfort in some people. Common symptoms may include:

Bloating and gas: Its fiber content can ferment in the gut, producing gas
Stomach cramps: Eating too many at one time can disturb normal digestion
Mild Constipation: For a sensitive stomach, mulberries may loosen stools or, in some cases, cause temporary constipation.

Digestion Tip: Adequate water intake helps the body digest fiber-rich fruits like mulberries more easily.

2. High in Natural Sugar

While healthy in moderation, the sugar in mulberries can have effects if eaten in large quantities:

Excess sugar intake can contribute to calorie overload
Rapid sugar absorption may cause temporary bursts of energy, leading to fatigue
Overeating can elevate blood sugar, which is a concern for people with diabetes

Sugar Balance Tip: Eat mulberries with protein or healthy fats to balance their natural sugars and slow sugar absorption.

3. Allergy Risk

A few people can develop allergic reactions after eating mulberries. Even though rare, these reactions can range from mild to more noticeable symptoms:

Lips, tongue, or throat can swell
Skin can become red, itchy, or develop patches
Sneezing, runny nose, or slight difficulty breathing may occur in rare cases

Important Tip: People with known fruit allergies should consult a doctor before consuming mulberries.

4. Diarrhea

Overeating in general can affect the stomach and cause diarrhea, and the same goes for mulberries. Common signs are:

Passing stools more often or looser than usual
Swelling or a feeling of fullness in the stomach
Mild pain or tightness in the abdominal area

Helpful Tip: Eat mulberries with meals rather than on an empty stomach to reduce the risk of diarrhea.

5. Tooth Decay & Cavities

Eating mulberries regularly in large amounts can lead to tooth decay or cavities if teeth aren’t properly cleaned. Watch for these:

Sugary residue that feeds bacteria on teeth
Areas on teeth may appear dull or chalky due to early decay
Early decay may cause mild discomfort when eating hot or cold foods

Oral Care Tip: Brush regularly and clean between your teeth after eating mulberries to protect them.

6. Spoil Quickly

They are delicate and spoil quickly due to their high water content, especially in warm conditions. Signs of spoilage include:

The berries feel mushy or overly soft
May turn dark or develop mold spots
A sour or unpleasant smell indicates spoilage

Storage Tip: Store mulberries in the refrigerator and consume them within 1–2 days. Wash just before eating to keep them fresh longer.

7. Hypoglycemia (Low Blood Sugar)

They may lower blood sugar, particularly in diabetics. This can lead to:

Dizziness or lightheaded
Unusual tiredness or weakness
Hand or foot numbness

Health Tip: Eat mulberries as part of a balanced diet and avoid overconsumption.

8. Kidney Problems (High Oxalate)

Mulberries contain oxalates, which may be a concern for people prone to kidney stones or kidney problems. Possible effects include:

Pain in the lower back or sides
Increased risk of kidney stone formation with long-term overconsumption
Changes in urination can occur in people sensitive to such fruits

Kidney Care Tip: If you have existing kidney problems, limit mulberries to a small portion each day and stay well hydrated.

9. Mouth Soreness

Consuming over a handful of these fruits at a time may cause mild soreness or tingling in the mouth due to their natural acids and tannins, though not in everyone. You may notice:

Mild tingling or burning sensation
Slight discomfort while chewing
Temporary sensitivity to hot or cold foods

Tip: Cool or chilled mulberries may cause less irritation for a sensitive mouth than room-temperature berries.

Nutritional Facts of Mulberries

They are nature’s little multivitamins, offering a mix of nutrients that nourish you from the inside out.

Here’s the nutritional breakdown for 100 grams of fresh mulberries:

No.	Nutrient	Amount
1	Water	~87–88%
2	Calories	43 kcal
3	Carbohydrates	9.8 g
4	Protein	1.4 g
5	Total Fat	0.4 g
6	Dietary Fiber	1.7 g
7	Vitamin B1	0.03 mg
8	Vitamin B2	0.1 mg
9	Vitamin B3	0.62 mg
10	Vitamin B6	0.05 mg
11	Vitamin B9	6 mcg
12	Vitamin A	1 mcg
13	Vitamin C	36.4 mg
14	Vitamin E	0.87 mg
15	Vitamin K	7.8 mcg
16	Potassium	194 mg
17	Magnesium	18 mg
18	Calcium	39 mg
19	Phosphorus	38 mg
20	Iron	1.9 mg
21	Zinc	0.12 mg
22	Copper	0.06 mg
23	Sodium	10 mg
24	Selenium	0.6 mcg

Note: These nutritional values align with data from the USDA’s FoodData Central database.

Role of Nutrients in Your Health

Nutrients are the building blocks of a healthy body, and each plays a unique role:

Macronutrients

Calories: The energy your body gets from food
Carbohydrates: Provide energy for your body
Protein: Builds muscles, skin, and tissues
Fat: Helps the body absorb vital vitamins and gives energy
Dietary Fiber: Keeps digestion smooth and your gut healthy

Vitamins

Vitamin C: Supports immunity and brightens skin
Vitamin A: Helps keep your vision clear
Vitamin E: Shields cells from damage
Vitamin K: Important for blood clotting and healthy bones
Vitamin B1: Assists the body in using carbohydrates for energy
Vitamin B2: Keeps skin, eyes, and nerves healthy
Vitamin B3: Converts food into energy
Vitamin B6: Supports brain function and mood regulation
Vitamin B9: Helps your body make new cells

Minerals

Iron: Carries oxygen in the blood
Calcium: Builds strong bones and teeth
Magnesium: Helps relax muscles and nerves
Potassium: Balances fluids and heart rhythm
Phosphorus: Repairs body tissues
Zinc: Needed for wound healing and taste
Copper: Helps brain and blood cells work
Sodium: Needed in small amounts for fluid control
Selenium: Helpful in reproduction and protects cells

Mulberries Good For

They are particularly beneficial for those who prefer to use natural food choices over supplements to enhance their general health. The following groups of people can benefit most:

People whose stomachs get upset easily, as mulberries are easy to digest.
Individuals looking to strengthen their immunity, especially during seasonal changes.
People who often feel tired can benefit, as mulberries provide energy to keep you active.
Students and working professionals who need better focus and mental alertness in their daily routine.
People who care about their skin and hair health and prefer natural fruits over chemical products.

Mulberries Bad For

Some people may need to limit or avoid mulberries based on their dietary needs or health conditions. The following groups may need to be more mindful:

People who are sensitive to berries or specific fruits should take care.
People taking blood-thinning medicines should monitor their mulberry intake because of vitamin K.
Those controlling their blood sugar should watch their fruit consumption.
People eating dried mulberries in large amounts should eat in moderation.

Best Time to Eat Mulberries

Timing matters! Eating them at the right time helps your body absorb all the nutrients more effectively. These are the best times:

Morning: Eating mulberries on an empty stomach gives your body a healthy start.
Before a workout: Their natural sugars provide energy without feeling heavy.
As a snack: Helps curb junk food cravings and lifts energy.
With breakfast: Adds flavor, fiber, and vitamins to meals.
While studying or working: Choline may improve memory and focus.
For Weight Loss: Low-calorie and filling, perfect as a healthy snack.

Bad Time to Eat Mulberries

Eating mulberries at the wrong time or in the wrong way may lead to issues. When to skip:

Right before bed: The natural sugars may activate your mind and interrupt the sleep.
On a full stomach: Eating after a heavy meal makes you uncomfortable.
In acidity: Avoid eating on an empty stomach.
With iron supplements: Mulberries contain tannins that may affect iron absorption.

Facts About Mulberries

Often overlooked, they hold a mix of facts and curiosity.

Food for Silkworms: Silkworms feed only on mulberry leaves, making the trees important for silk production.
Taste like honey: Unlike tart red or purple ones, white mulberries have a mild, sweet flavor.
Birds’ favorite fruit: Their trees attract many birds during the fruiting season.
Over 150 varieties: White, red, black, and hybrid types, all with unique flavors and shapes.
Popular in ancient China: These fruits were considered sacred and planted near temples and palaces.
Appear in old songs: The nursery rhyme “Here we go round the mulberry bush” is about this tree.
Used as food during famines: People relied on them when other crops were unavailable.
Live over 100 years: In the right conditions, their trees can thrive for generations.

Mulberries vs. Blackberries

These two may look similar but differ in taste, nutrition, and how they grow. Here’s a quick comparison:

Features	Mulberries	Blackberries
Harvest Season	Late spring to early summer	Mid- to late summer
Texture	Soft and more delicate	Firm with a slight crisp
Sugar Content	Naturally higher in sugar	Lower in sugar, slightly more tart
Shelf Life	Spoils quickly when fresh	Stays fresh a bit longer
Uses	Used in traditional medicines and sweets	Used in baking and preserves
Availabaility	Less common in grocery stores	Easily found in grocery stores
Wild vs. Farmed	Grow in the wild	Commonly grow on farms
Forms	Eaten dried or as tea	Eaten fresh or in desserts

Note: Both berries are healthy, but choosing between them depends on your taste preference and how you plan to use them.

Conclusion

Hey there, berry lovers! Mulberries are a sweet gift from nature. They provide lots of essential nutrients, a sweet taste, and add color to your plate. Like every fruit, they have health risks too. Eating too many can lead to side effects like bloating, low energy from blood sugar imbalance, and others.

The key is smart eating. So, it’s best to enjoy them in the right amount and at the right times of day. Your body will benefit more when you eat them mindfully.

Have you tried mulberries? Share your favorite way to eat them in the comments below; we’d love to hear it!

FAQs

I’ve answered some useful questions about mulberries for you!

What is the origin of mulberries?

Mulberries originally come from Asia, Africa, and the Americas. People have grown them for thousands of years for both fruit and leaves. Over time, they were spread to different countries and now grow in many parts of the world.

Are dried mulberries better than fresh ones?

Not always. Dried mulberries have more concentrated sugar and higher calories. Fresh ones contain more water, fewer calories, and are easier to digest. They also retain more vitamin C, which can be partially lost during the drying process.

Which type of mulberry is best for making juice or jam?

Black mulberries are ideal for juice and jam due to their rich flavor and deep color. White ones are milder and sweeter but less flavorful. Red mulberries have a sweet-tart taste and can also be used.

What makes mulberries different from other berries?

They have a unique sweet flavor and soft texture that many berries don’t have. They also contain more vitamins, minerals, and antioxidants. Unlike raspberries or strawberries, each berry grows directly from a long, soft flower stem.

Can mulberry leaves be used too?

Yes, mulberry leaves are edible and used to make tea or extracts. In traditional medicine, they’ve been used for heart health and blood sugar balance. You can also dry the leaves and use them in herbal drinks or as a natural supplement.

Do mulberry trees have environmental benefits?

Mulberry trees help clean the air by absorbing carbon dioxide and releasing oxygen, and they can improve soil health in gardens and landscapes. They also provide shade, reduce soil erosion, and give birds and other small animals a place to live.