For people trying to keep their noses clean this winter, adding one berry to their diet may be the ultimate move
Mulberries could be your secret weapon against winter woes. Nutrition expert Dr. Emma Patel has singled out this particular superfood as an immunity-boosting powerhouse, perfect for keeping you fighting fit for the rest of the season.
She’s spotlighted the berry’s rich vitamin C and antioxidant profile, essential for arming your body with the nutrients it needs to fend off viruses and bacteria. But it’s the resveratrol content in mulberries that Dr Patel is specifically sending people after. This potent compound is known for its anti-inflammatory and antimicrobial effects, and recent studies suggest it could have a surprising impact on gut health, a crucial factor for robust immunity.
A 2023 scientific review laid out the impressive range of potential long-term health benefits of mulberries, though it cautioned that further research is needed to “completely understand” their impact on our system. The prevention of chronic illnesses like cancer, neurotoxicity, obesity, diabetes, and memory loss were among the top advantages mulberries were found to offer.
In collaboration with Ashridge Trees, Dr. Patel pointed out that ditching sugar in favour of mulberries could amplify these health perks. She warns that the sugary treats we often reach for could be undermining our immune defences, especially during the colder months.
She revealed: “Just 75 grams of refined sugar, roughly the amount in two sugary drinks, can impair the effectiveness of white blood cells for several hours.” The expert warned that this could let viruses and bacteria breach our body’s defences. It’s not just the sugar in obvious junk food that’s a problem during the chilly season, but also the sneaky sugars lurking in foods that seem healthy.
Dr Patel is calling on everyone to scrutinise food labels more closely. She pointed out: “Hidden sugars in processed foods, such as sauces, snacks, and even some breads, are equally harmful. Look for hidden sugars listed as sucrose, high-fructose corn syrup, or dextrose in packaged foods.”
There are a variety of ways to incorporate the lesser-known berry into your diet, like using it instead of blackberries or raspberries in recipes. Mulberries can be turned into jellies, jams, cordials, and herbal teas, or used dried for an extra crunch in granola or baking, and they’re great as a quick snack too.
