Although all cacti are technically native to the Americas, prickly pears and its fruits have spread across the world to Egypt, Morocco, Europe, and the Middle East. Apart from the unusual name, appearance, and origin of this fruit, it also has a unique composition of nutrients, including high levels of vitamin C , B-family vitamins , magnesium , potassium , calcium , copper , and dietary fiber source: USDA National Nutrient Database. Research by Luisa Tesoriere et al.
Also known as ascorbic acid, vitamin C plays a major role in boosting the immune system, stimulating the production of white blood cells, and acting as an antioxidant in the body. Calcium plays an integral part in the creation of bone tissue and prickly pears contain a significant level of it in every serving. Cactus fruit have a significant level of dietary fiber like most fruits and vegetables , so these spiny fruits can help you regulate your digestive process. Fiber bulks up the stool to help food pass through the digestive tract easily, thereby eliminating constipation , bloating, and serious gastrointestinal issues such as colon cancer or gastric ulcers.
There are a number of components of prickly pears that make it very good for heart health. First of all, the levels of fiber in the fruit can help lower the levels of LDL bad cholesterol in the body.
Secondly, the significant levels of potassium can help lower blood pressure , by relaxing the blood vessels and reducing stress on the cardiovascular system. Finally, the betalains found in prickly pear, have been directly connected to strengthening the endothelial walls of blood vessels, thereby reducing the chances of weakening the circulatory system. One review of 20 human studies found that consuming the flat pads of the prickly pear cactus led to significant reductions in blood sugar and insulin levels.
The prickly pear fruit had no significant effects on blood sugar However, prickly pear fruit may be more beneficial than the pads when it comes to heart health. Eating prickly pear fruit may lead to significant reductions in total and LDL cholesterol levels, according to another systematic review of 11 studies including both healthy adults and those with type 2 diabetes and other metabolic conditions On the other hand, the consumption of cactus pads or powders made from this part of the cactus did not appear to have equally beneficial effects on blood fat levels More research is needed to understand how much and what form of prickly pear is most helpful for managing blood sugar levels and improving blood fat levels.
Prickly pear has been historically used to treat liver problems, and some modern studies back this idea. One study in rats with obesity found that eating prickly pear cactus may protect against nonalcoholic fatty liver disease , in part by decreasing oxidative stress Another study in mice suggested that prickly pear juice helps prevent liver injury caused by chronic alcohol consumption by enhancing antioxidant status and preventing oxidative damage triggered by alcohol Prickly pear may have similar effects in humans who drink alcohol.
A study in 55 healthy adults found that taking an extract of the cactus plant before drinking alcohol helped reduce hangover symptoms and blood markers of inflammation more than a placebo Studies suggest prickly pear may help with weight loss, promote skin and hair health, improve blood sugar and blood fat levels, and protect the liver. However, more research is needed. If you eat too much prickly pear, you may experience side effects related to excessive fiber consumption.
These include diarrhea, indigestion, bloating, or nausea. Additionally, prickly pear fruit seeds have been linked to rare cases of bowel obstruction. When consumed in excess, they could form a nondigestible obstruction that causes fecal impaction 22 , Eating prickly pear fruit or cactus pads in the amounts commonly used in recipes is generally considered safe.
Pregnant and lactating people should talk with their healthcare team and probably avoid these products due to a lack of knowledge about their side effects. Prickly pear is safe to eat in moderate amounts when properly prepared.
Due to its high fiber content, excess consumption of this food could lead to digestive discomfort and related symptoms. When preparing prickly pear fruit or cactus pads, you must first remove the glochids. Wear gloves and use tongs when handling prickly pear. Peel the pads with a vegetable peeler to remove the skin 1. To remove the prickles from a prickly pear fruit, you can singe them off over a gas stove or fire. Use tongs to hold the fruit if you use this method. Alternatively, you can scrub the glochids off with a vegetable brush 1.
Next, make a few slits in the skin and peel it off. Cut the prickly pear in half and remove the seeds before slicing it into your desired shape 1. To properly prepare prickly pear fruit or pads, you must first remove the glochids and skin.
Then you can slice it into your desired shape and use it in recipes. Add prickly pear cactus pads nopales to soups, stir-fries, eggs, and salads.
When cooking nopales, you may notice that they emit a gel, similar to what you might see on okra. Isabel Eats , a recipe blog run by a first-generation Mexican American, provides tips on removing the slimy liquid and how to cook nopales.
Prickly pear fruit, on the other hand, is usually used in juices, cocktails, jams, and more. It also makes a delicious snack cut up and served on its own or with other fruits. Try making homemade prickly pear juice , prickly pear margaritas , or a prickly pear and coconut water smoothie. Enjoy prickly pear cactus pads with scrambled eggs or added to salads and soups. Prickly pear fruit is delicious on its own or in juices and smoothies.
Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Prickly pear cactus. Natural Medicines. Accessed Oct. Attanzio A, et al. Short-term cactus pear [Opuntia ficus-indica L. Mill] fruit supplementation ameliorates the inflammatory profile and is associated with improved antioxidant status among healthy humans.
Food and Nutrition Research. Khouloud A, et al. The effect of Opuntia ficus-indica juice supplementation on oxidative stress, cardiovascular parameters, and biochemical markers following yo-yo intermittent recovery test.
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