Organic white mulberries have gained popularity as a delicious superfood. They’ve been cultivated in China for thousands of years but more recently come into favor in other warmer climates such as Turkey, Iran and India. Textile producers in these countries originally began growing the mulberry trees to feed the leaves to silkworms for the production of silk fabric. However, the fruits are also now becoming a financially viable crop as people discover more about the health benefits of the white mulberries.

White mulberries are one of my favorite dried fruits because they are so easy to eat by the handful. While they are certainly a sweet treat I don’t find their sweetness overwhelming compared to other dried fruits like dates or raisins. They are also a very versatile ingredient for raw food recipes – especially desserts!

Health Benefits of White Mulberries

Weight Loss

A quarter of a cup of organic white mulberries has just 90 calories, making it a perfect low-fat snack. Mulberries also contain a compound known as DNJ (deoxynojirimycin) that may inhibit digestion of sugar so that the majority is not absorbed into your blood stream.


Mulberries are high in resveratrol, which reduces the susceptibility of blood vessels to free radical damage and reduces the risk of stroke. This is one of the primary ways that resveratrol offers protection against the effects of aging.


Traditionally mulberries have been employed as an immune tonic but only recently have we begun to understand some of the biochemical mechanisms involved. Scientific research has identified five different alkaloids, which have been found to activate macrophages that then stimulate an immune response.

Cognitive Function

One study found that regular intake of white mulberry extract enhances neural function by promoting Nerve Growth Factor. These compounds send signals to specific cells in the brain that trigger cellular proliferation and repair.

This may be why white mulberries have been shown to improve memory and slow the progression of dementia and other degenerative brain disorders.

What to Look For in Dried Mulberries

It is essential to find an organic source of dried white mulberries so that you can avoid harmful chemicals such as sulfur, which is often added as a preservative to dried fruits. I also prefer to use raw sun-dried mulberries because they are not exposed to high temperatures thus their beneficial nutritional properties remain intact.

I enjoy these Terrasoul Superfoods Organic Sun-dried White Mulberries which offer a good quality for a reasonable price.

This recipe features white mulberries and cashews to create a smooth and creamy dessert that certainly will seem like a decadent indulgence!

Decadent Mulberry Mousse
Serves: 1
  1. Soak mulberries in the water for at least 1 hour, but up to 2 hours.
  2. Add the mulberries, water, cashews, maple syrup, vanilla and lecithin powder to a blender and run until ingredients are smooth.
  3. Add oil and run until blended.
  4. Chill for 2 hours or overnight.
  5. Garnish with more dried white mulberries if desired and enjoy.


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