In a recent article, Tạp Chí Đời Sống relays that Dr. Ngô Như Linh from Guangzhou University Hospital in China praises mulberries (dâu tằm) as “the best health fruit of the 21st century,” placing it above even ginseng in terms of health benefits. tapchinuocmy.com The article discusses traditional uses, modern findings, and recommendations for consumption.

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What the Article Claims about Mulberries

Traditional & Medicinal Views

• In Eastern traditional medicine, mulberry is said to have a sweet and sour taste and a cool nature. It is believed to act on the heart, liver, and kidney meridians, helping to nourish “yin,” enrich blood, relieve internal heat, and moisten dryness. It is used for conditions like dizziness, tinnitus, palpitations, insomnia, premature graying of hair, dry throat, constipation, or internal heat. tapchinuocmy.com

• The article notes that these traditional functions make mulberries a medicinal food as well as a fruit.

Nutritional & Modern Health Claims

The article outlines several purported benefits of mulberries, with supporting data from modern sources:

1. Powerful antioxidant fruit

   • High-quality mulberries can contain anthocyanins and resveratrol levels that, in some claims, exceed those in common berries. These substances are associated with scavenging free radicals and slowing oxidative aging. tapchinuocmy.com

   • The article positions mulberries as a fruit with anti-aging potential and cardiovascular support thanks to their antioxidant effects.

2. Affordable “blood tonic”

   • It claims mulberries have iron content 10–15 times higher than apples, along with decent vitamin C to enhance absorption, making them a useful fruit for people with mild anemia or low iron. tapchinuocmy.com

3. Gut cleanser / promoting bowel movement

   • The fiber content of mulberries is emphasized: mulberries are purported to have fiber 3 to 4 times more than many other everyday fruits. For those suffering from dry stool or constipation, mulberries may help improve bowel transit. tapchinuocmy.com

4. Eye support

   • Thanks to their antioxidant and vascular properties (anthocyanins), mulberries are claimed to nourish the liver and blood, improve microcirculation in the eyes, and help reduce visual fatigue or blurriness, especially for those with eye strain. tapchinuocmy.com

Warnings & Usage Tips

• Even though mulberries are nutritious, consumption should be moderated. The article suggests that healthy adults should not eat more than 100 g fresh mulberries per day (about 20–30 berries) to avoid overburdening digestion. tapchinuocmy.com

• Because mulberries are considered “cool” in traditional medicine, people with weak digestion or a “cold constitution” should use them with caution to prevent stomach upset or loose stools. tapchinuocmy.com

• People allergic to mulberries should avoid them entirely. The article also advises that those with special health conditions consult physicians before incorporating large amounts. tapchinuocmy.com

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What Modern Science Supports — and What’s Speculative

To evaluate those claims, here’s what current nutritional science and phytochemical research suggest:

What Has Some Support

• Antioxidant and polyphenolic compounds
  Mulberries contain flavonoids, anthocyanins, resveratrol, and phenolic acids, which scientific studies show do have antioxidant and anti-inflammatory potentials in vitro and in animal models.

• Fiber and digestive health
  The fiber in mulberries (both soluble and insoluble) can aid bowel health, promote regularity, and help maintain gut microbiota balance.

• Micronutrients & iron
  Mulberries do contain iron, vitamin C, and other minerals. Vitamin C can help enhance iron absorption, which is beneficial for iron-deficient individuals. However, the absolute amounts need to be compared with dietary reference intakes.

• Potential vascular and metabolic benefits
  Some animal and preliminary human studies suggest mulberry extracts may help regulate blood sugar, lipid metabolism, and vascular function. But these are often in extract form at concentrated doses, not simply from eating fruit.

What Remains Less Established or Overstated

• Claims that mulberries are “better than ginseng” or the “best fruit of the century” are more rhetorical or promotional than scientifically validated.

• Assertions of extremely high antioxidant superiority should be taken with caution — antioxidant capacity depends heavily on variety, ripeness, growing conditions, and measurement methods.

• The statement that mulberries have 10–15× the iron of apples may be true in select comparisons, but apples are a low-iron fruit baseline. In absolute terms, mulberries may contribute a modest amount of iron but would not replace iron-rich foods or supplements when deficiency is significant.

• The “3–4× more fiber than many fruits” claim is context-dependent (some fruits are low in fiber).

• Linking mulberries directly to prevention of major diseases or eye disorders lacks robust long-term human clinical study support.

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Tips for Using Mulberries Wisely & Maximizing Benefits

If you’d like to include mulberries regularly, here are best practices to get benefits safely:

• Choose high-quality, fresh fruit — pick ripe, plump, clean berries free of mold or bruising.

• Consume whole (with skin and pulp) to retain fiber and phytonutrients.

• Moderate intake — stick to recommended servings (e.g. ~100 g/d), especially if your digestive system is sensitive.

• Combine with complementary foods — pairing mulberries with vitamin C–rich foods helps iron absorption; combining with yogurt or probiotic foods may support gut health.

• Start gradually — for those unaccustomed to high-fiber fruit, introduce gradually to reduce gas or bloating.

• Be cautious in certain health conditions — individuals with cold digestive constitutions, irritable bowel, or known food sensitivities should test small amounts first or consult a health professional.

• Supplement not replace — mulberries can be a healthy part of the diet, but not a cure-all. Maintain balanced diet, exercise, sleep, and medical care.