🫐From Garden to Table: Mulberries — Tiny Fruits, Big Nutrition?

...and the Science Behind It.

The first time I picked a fully ripe mulberry from my own plant, I understood why they rarely appear in supermarkets.

The fruit was soft, juicy and naturally sweet. It was nothing like the firm berries that need to survive days of transport and storage. Before I could enjoy too many of them, however, I discovered that I wasn't the only one waiting for the fruit to ripen. The birds had been watching too!

That little competition made me curious about another question.

Are mulberries as nutritious as their reputation suggests?

What Makes Mulberries Special?

Mulberries are small fruits produced by trees in the Morus genus. Depending on the variety, ripe fruits may be white, red or deep purple to almost black.

Despite their size, they provide several important nutrients, including:

• Vitamin C
• Dietary fibre
• Iron (in modest amounts)
• Potassium
• Vitamin K

Like many deeply coloured fruits, dark mulberries are also rich in natural plant compounds called anthocyanins, which give them their rich colour.

The Power of Colour

Those dark purple pigments are more than just attractive.

Anthocyanins are antioxidants that help protect plant tissues and, when eaten as part of a balanced diet, contribute to the body's overall antioxidant intake.

Researchers continue to study whether diets rich in anthocyanin-containing foods may support heart health and healthy ageing. While the findings are encouraging, it is important to remember that these benefits come from an overall healthy eating pattern rather than from any single fruit.

A Good Source of Fibre

Mulberries also contain dietary fibre.

Fibre supports normal digestion and helps promote fullness after meals. Most adults do not eat enough fibre, so regularly including fruits, vegetables, legumes and whole grains is a simple way to improve overall diet quality.

Mulberries can be one delicious part of that approach.

Fresh Is Best... If You Can Get Them

One reason mulberries are uncommon in supermarkets is that they are extremely delicate.

Once fully ripe, they bruise easily and have a relatively short shelf life. That makes them difficult to transport over long distances.

Growing your own—or buying them fresh from a local grower during the season—offers a chance to enjoy them at their sweetest.

Myth vs. Fact

Myth: Mulberries are a miracle "superfruit" that can prevent disease.

Fact: Mulberries are certainly nutritious, providing vitamins, fibre and antioxidant compounds. However, no single fruit can prevent disease on its own. Good health depends on an overall balanced diet, regular physical activity, adequate sleep and other healthy lifestyle habits.

My Takeaway

Growing mulberries has taught me that some of the best fruits are the ones you rarely see on supermarket shelves.

Their sweetness, delicate texture and nutritional value make every successful harvest feel special—even if I have to outsmart a few hungry birds to enjoy it.

Sometimes the freshest food is also the hardest to buy, which makes growing it yourself all the more rewarding.

From Garden to Table

My mulberry journey has included new leaf growth, continuous fruiting, experiments with air-layering and even a friendly rivalry with visiting birds that seemed to know exactly when the berries were ready.

If you'd like to follow that journey, along with the lessons I've learned from growing edible plants in a tropical balcony garden, I invite you to visit Lechaim Farm.

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A Note for Readers

This article is intended for general educational purposes only and should not be considered medical advice. If you have questions about your diet or health, consult a qualified healthcare professional.