Cactus fruit, also called cactus pads or nopales, is the edible part of the cactus plant, and you can have it in salads, soups or other dishes. It has similar nutritional benefits as other vegetables, and you may want to add cactus to increase the variety in your healthy diet.
Low in Calories
Each 100-g serving of raw cactus fruit provides only 16 calories. A high-calorie diet can lead to weight gain, and low-calorie foods can help you lose weight or prevent weight gain by helping you feel full without eating too many calories. About 94 percent of the weight of raw cactus is water, which is a natural, calorie-free appetite suppressant.
Low Sodium
Cactus is naturally low in sodium, with 21 mg per 100-g serving. A high-sodium diet can lead to high blood pressure and an increased risk for heart or kidney disease or stroke, and healthy adults should have no more than 2,300 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Provides Essential Nutrients
There are essential micronutrients found in the Prickly Pear. The fruit contains iron, magnesium, riboflavin, vitamin C, potassium, calcium, and vitamin B6. Out of these nutrients, the ones highest in percentage are vitamin C and magnesium.
One cup of the Prickly Pear contains the following nutrients:
- 14 calories
- 3g carbs
- 1g protein
- Less than 1 g of fat
- 2g fiber
- 20mcg vitamin A
- 8 mg vitamin C
- 4.6 mcg vitamin K
- 1g sugar
- 141mg calcium
High in Fiber
Cactus fruit can help you increase your fiber intake because it provides 2.2 g fiber in each 100-g serving. Dietary fiber comes from the parts of plants that your body cannot digest, and a high-fiber diet may lead to lower cholesterol levels and better blood sugar control.
Anti-clotting
Anti-clotting may be a benefit of prickly pear cactus, according to a study published in the July 2003 issue of the journal “Prostaglandings, Leukotrienes and Essential Fatty Acids.” In the study, participants with elevated cholesterol consumed 250 grams of prickly pear and showed reductions in clot promoting compounds and improved platelet sensitivity.
It Prevents Gastric Ulcers
Gastric ulcers are usually painful sores usually in the stomach lining. They mostly occur when the layer (usually thick) of mucus reduces. This particular lining protects the stomach from digestive juices. Once the lining becomes thin, the digestive acids will usually eat away the tissues on the stomach lining, which in turn causes gastric ulcers.
Some common signs and symptoms are nausea, heartburn, anemia, weight loss, vomiting, among others. The cactus fruit contains a compound known as betanin. For people with ulcers, consuming the cactus fruit has a positive effect on gastric mucosa, which leads to its regulation and the reduction of pro-inflammatory chemicals. According to research, the intake of betanin resulted in reduced stress lesions and reduced the decrease in the gastric mucosa.
The Prevents Inflammation
This particular fruit is known for its anti-inflammatory strengths. In simple terms, inflammation is the body’s response to injuries. It is more of how the body signals the immune system to repair any damaged tissues as well as defending it against bacteria and viruses. If the inflammation goes on for long, it could lead to advanced problems. For example, it has been linked to stroke and heart diseases. In most cases, a healthy diet could help control inflammation.
Before you decide on taking pills due to chronic inflammation, you could consider your diet. You could incorporate the Prickly Pear in your meals. A study by the Food & Nutrition Research for two weeks that involved 28 volunteers who underwent a controlled feeding involving the cactus fruit was conducted. The study subsequently showed an increase in dermal carotenoids. The nutrients in the fruit improve your immune system and protect you from the side effects of chronic inflammation.
Colon Cleansing
The high fiber content in cactus is not only for weight loss and lowering cholesterol levels but also helps in cleansing the colon. It helps regulate the normal function of the colon. Once glucose is absorbed, excess bile and unhealthy fats are excreted from the body. Usually, the colon is prone to inflammation but consumption of the cactus fruits that contain antioxidants to eliminate any inflammation compounds. Taking cactus juices and smoothies is an excellent option of naturally cleansing your colon. Why cleanse the colon? It could help with issues to do with irregular bowel movements and constipation.