Prickly pear cactus has a long history of use for its potential health benefits.
It’s packed with dietary fiber, vitamins, minerals, and antioxidants.
It’s potential benefits include weight loss support, blood sugar regulation, heart health, liver health, anti-cancer properties, digestive health, hangover reduction, and skin and hair health.
Prickly pear cactus can be consumed as a whole food or in supplement form.
It’s essential to be aware of possible downsides, allergies, and precautions when consuming prickly pear cactus.
Introduction
Popular for its potential health benefits, prickly pear cactus is used everywhere. Its roots stem back to Mexican cuisine. Nowadays, it’s enjoyed worldwide. In this article we will discuss its nutritional profile, potential health benefits, how it can be consumed, and its possible side effects. Lastly, we will answer frequently asked questions regarding this topic.
Did you know?
Prickly pear cactus is a good source of dietary fiber, with 3.6 grams per 100 grams. source: USDA
Prickly pear cactus is a good source of magnesium, providing 85 milligrams per 100 grams. source: USDA
Prickly pear is rich in antioxidants, which help protect against cell damage. source: fdc.nal.usda.gov
Prickly pear fruit is a functional food with bioactive compounds such as vitamins, polyphenols, carotenoids, flavonoids, and betalains. source: ncbi
Prickly pear juice can reduce oxidative stress and prevent chronic diseases due to its antioxidant properties. source: ncbi
Prickly pear juice can be considered a chemopreventive agent due to its antioxidant and anticlastogenic properties. source: ncbi
What is Prickly Pear Cactus?
Origin and features
Belong to the cactus family, the prickly pear cactus flourishes in dry areas. It’s native to Mexico and the American Southwest but now thrives in other places as well. Favourable places include Italy. The edible parts include the leaves, flowers, stems, and fruit.
Prickly Pear Species
The different types of prickly pear cactus along with their salient features are described below.
Types
Features
Opuntia ficus-indica
Common type, big pads, juicy red or yellow-orange fruit
Opuntia streptacantha
Thin, long pads, small red fruit
Opuntia humifusa
Cold-hardy, small yellow fruit
Opuntia engelmannii
Big spines, yellow to red fruit
Nutritional Profile of Prickly Pear Cactus
1. Major Nutrients
Dietary fibers
Prickly pear cactus is fiber packed. These fibers play a huge role in heart health and digestion. They may aid individuals with diabetes by reducing blood sugar levels and may help improve the lipid profiles.
Protein content
Not high in protein, but prickly pear cactus has some amount. It adds to your protein intake and provides vital amino acids.
2. Vitamins and minerals
Vitamin C
Prickly pear cactus contains Vitamin C which aids tissue repair, boosts immunity, and acts as an antioxidant. Therefore, the prickly pear cactus may aid with the same reasons.
Vitamin E
Another antioxidant seen in prickly pear cactus is Vitamin E, which useful to shield cell membranes from harm. It also helps keep skin and eyes healthy.
Calcium
Prickly pear cactus may strengthen bones, teeth, and muscles due to its calcium content.
Potassium
Lastly, prickly pear cactus provides potassium which aids in balancing electrolytes, nerve function, and blood pressure.
3. Antioxidants
Betalains
Prickly pear cactus contains betalains too. These powerful pigments have antioxidants that support overall health and fight harmful free radicals.
Polyphenols
These are plant compounds offering antioxidants, anti-inflammatory effects, and other health wins. Prickly pear is a good source of it.
I have read that eating prickly pear cactus may protect against nonalcoholic fatty liver disease by reducing oxidative stress. Antioxidants in the cactus neutralize harmful molecules, potentially staving off liver damage and inflammation associated with the disease. However, it is best to take professional advice to manage such diseases.
A load of fibers means prickly pear cactus may make you feel full. As a result, you might eat less and this may aid weight loss.
Role of dietary fibers
These fibers also ease digestion. They may avoid constipation and aid regular bowel movements. Moreover, the plant may lower blood sugar levels and boost cholesterol levels.
2. Blood sugar balance
Improving insulin sensitivity
Studies hint that prickly pear cactus may improve insulin sensitivity. That’s key to managing blood sugar.
Handy for diabetes control
Regular intake of prickly pear cactus might lower blood sugar in type 2 diabetes. It may improve how you manage diabetes.
3. Heart health
Cholesterol reduction
Dietary fiber, especially the soluble kind, can reduce cholesterol levels. Prickly pear cactus intake may thus lower total and LDL (or ‘bad’) cholesterol.
Warding off heart disease
The plant’s antioxidants and polyphenols may help keep heart disease at bay by lowering swelling and shielding cells from harm.
4. Liver health
Liver detox
Prickly pear cactus may help liver detoxification. It might reduce stress from oxidation and reduce liver swelling.
Shields against liver damage
Research also hints at benefits in avoiding liver damage. Prickly pear’s phytochemicals and antioxidants may help in preserving key liver functions.
5. Anti-cancer properties
Antioxidant and anti-inflammatory effects
The plant’s rich supply of antioxidants and polyphenols may lower the risk of some cancers by fighting harmful free radicals and cut inflammation.
Slowing cell growth
This same mix of antioxidants and anti-inflammatory agents may inhibit unhealthy cell growth thus exhibiting anti-cancer properties.
6. Digestive Health
Ulcer management
It was used in traditional medicine for ulcers. Prickly pear cactus’ mucilage may form a barrier that may help protect the stomach and intestines.
Cleaning the colon
The plant’s insoluble fiber may aid colon health. It may help regular bowel movements, reduces, constipation, and cleanses the colon.
Soothes stomach
Also, prickly pear cactus has anti-inflammatory compounds that may relieve stomach discomfort and soothe irritated tissues.
7. Beating hangovers
Cuts inflammation
Studies suggest eating prickly pear cactus extract before alcohol may reduce hangover symptoms like nausea and dry mouth. It does this by reducing body swelling.
Alcohol detox
Prickly pear cactus may also aid in detoxing alcohol by lifting antioxidant status and it may help reduce oxidative damage triggered by alcohol.
8. Skin and hair health
Anti-aging benefits
Packed with antioxidants and anti-inflammatory agents, prickly pear cactus may slow skin aging by tackling oxidative stress and inflammation contributing to skin cell aging.
Calms skin
The plant’s extracts contains anti-inflammatory agents that may help soothe skin and perhaps stop skin problems like acne and eczema.
Brightens skin tone
There’s no direct evidence available right now regarding this use. But the plant’s high antioxidant content may help brighten skin tone and improve complexion.
Cuts, wounds, and blemishes on the skin
Prickly pear cactus extracts may aid minor cuts, wounds, and blemishes. This stems from their anti-inflammatory and antioxidant-rich nature.
Hair health
This plant offers key nutrients and antioxidants that support hair health. They may help enrich shine, conditioning, and overall hair health.
Cuts hair loss
More research is needed but it’s believed that prickly pear’s nutrients and antioxidants may slow hair loss and foster hair growth.
Although a lot of studies have found advantageous health effects of prickly pears, more long-term human studies are required to confirm these benefits.
Research indicates that consuming prickly pear juice may shield the liver from damage due to frequent alcohol consumption. This protection is attributed to its ability to enhance the body’s antioxidants and keep alcohol-triggered oxidative damage at bay. However, in my opinion, it’s important to consult a physician before self-medicating to avoid potential complications or adverse effects.
For whole-food consumption, find fresh, firm pads or fruit with no soft spots or blemishes. Keep the pads in a cool place but store prickly pear fruit in the refrigerator.
Eating prickly pear cactus
Raw or cooked cactus pads can be added to salads, tacos, and scrambled eggs. Prickly pear fruit can be eaten raw without the skin or cooked in juices, jams, or cocktails.
Cooking and recipe ideas
It can be added into salads or fajitas or grill it as a side option. You can include it into a dessert as well for example fruit sorbet, smoothies, or homemade jams.
In supplement form
Available forms
Prickly pear cactus supplements come in different forms. Capsules, tablets, powders, or extracts.
Dosages and use advice
Before starting a supplement regime, consult with your healthcare provider. They can make personal recommendations and set a suitable dose. The dose might vary by person. So, stick to directions on labels or from your healthcare provider. Report any side effects if you develop them.
To my knowledge, prickly pear is rich in vitamins B and C, along with numerous antioxidants. These components are believed to enhance skin and hair health by safeguarding these areas against damage caused by ageing, inflammation, sun exposure, and other factors related to oxidative stress.
Some people may react to prickly pear cactus and develop allergies. Look out for skin rashes, itching, or swelling. If you develop breathing difficulties after eating the plant seek urgent medical help just in case it’s severe anaphylaxis.
2. The perils of eating too much
Too much prickly pear cactus could cause diarrhea, indigestion, bloating, or nausea.
3. Risks linked with supplement use
Always consult your healthcare provider first if you are wanting to incorporate prickly pear supplements into your daily routine. Especially when pregnant or breastfeeding. Be vigilant about possible reactions with drugs or current health issues.
Conclusion
Prickly pear cactus is fast becoming a go-to health booster. Thanks to its varied nutrients, rich antioxidant supply, and high fiber content. It may aid weight loss, blood sugar control, heart health, liver health, digestive health, hangover relief, improve skin and hair health, and has potential anti-cancer properties. Either as fresh food or a supplement, remember to take care with the dose and always check with a healthcare provider for the best way to enjoy prickly pear cactus.
Frequently Asked Questions (FAQs)
Best way to consume prickly pear cactus for maximum benefits?
You can eat it as a food in different dishes or take it as a supplement. What’s best for you depends on personal factors like needs, goals, and preferences. Also, keep your doctor in loop before including it in your daily routine.
How much to consume daily?
There’s no one-size-fits-all answer. It’s best to consult your healthcare provider. They can figure out the right amount for your needs.
Are there any risks linked with this cactus consumption?
Prickly pear cactus is generally safe when eaten moderately. Yet, some might have an allergic reaction to it. Eating too much could lead to digestive issues like diarrhea, indigestion, bloating, or nausea. Always get advice from a healthcare provider before starting a prickly pear cactus supplement.
What’s the difference between this cactus’ fruit and pads?
The fruit of the prickly pear cactus is small, oval-shaped, and colourful. It grows on the cactus pads. Both fruit and pads, often called nopales, are both eatable and packed with nutrients.
Can I grow my prickly pear cactus at home?
Yes, you can. But it requires well-drained soil mix, lots of sun, and warm temperatures. Be careful when handling it though. Use the right protective gear. This will avoid contact with sharp spines and small, barbed bristles on the plant.
References:
National Center for Biotechnology Information (NCBI). Opuntia dillenii : A Forgotten Plant with Promising Pharmacological Properties [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6461298
National Center for Biotechnology Information (NCBI). Nopal Cactus ( Opuntia ficus-indica ) as a Source of Bioactive Compounds for Nutrition, Health and Disease [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6270776
National Center for Biotechnology Information (NCBI). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/26514720
National Center for Biotechnology Information (NCBI). Opuntia spp.: Characterization and Benefits in Chronic Diseases [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401751
National Center for Biotechnology Information (NCBI). Antioxidant and Anticlastogenic Capacity of Prickly Pear Juice [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820065
National Center for Biotechnology Information (NCBI). The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627949
National Center for Biotechnology Information (NCBI). Effects of Cactus Fiber on the Excretion of Dietary Fat in Healthy Subjects: A Double Blind, Randomized, Placebo-Controlled, Crossover Clinical Investigation [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4109417
PubMed. Supplementation with cactus pear (Opuntia ficus-indica) fruit decreases oxidative stress in healthy humans: a comparative study with vitamin C [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/15277160
National Center for Biotechnology Information (NCBI). The Antimicrobial and Wound Healing Potential of Opuntia ficus indica L. inermis Extracted Oil from Tunisia [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6487086
National Center for Biotechnology Information (NCBI). Effects of the Consumption of Prickly Pear Cacti ( Opuntia spp. ) and its Products on Blood Glucose Levels and Insulin: A Systematic Review [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6572313
National Center for Biotechnology Information (NCBI). Chapter 19Diabetes and Herbal (Botanical) Medicine [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/books/NBK92755
PubMed. The effects of Prickly Pear fruit and cladode (Opuntia spp.) consumption on blood lipids: A systematic review [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/32444049
PubMed. Lipid profile abnormalities seen in T2DM patients in primary healthcare in Turkey: a cross-sectional study [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/25481115
PubMed. Opuntia ficus indica (nopal) attenuates hepatic steatosis and oxidative stress in obese Zucker (fa/fa) rats [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/23014486
PubMed. Evaluation of Opuntia ficus indica f. inermis fruit juice hepatoprotective effect upon ethanol toxicity in rats [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/23047946
PubMed. Effect of Opuntia ficus indica on symptoms of the alcohol hangover [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/15226168
PubMed. RECTAL IMPACTION DUE TO PRICKLY PEAR SEEDS BEZOAR: A CASE REPORT [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/26403411
National Center for Biotechnology Information (NCBI). Prickly pear (Opuntia sp.) pectin alters hepatic cholesterol metabolism without affecting cholesterol absorption in guinea pigs fed a hypercholesterolemic diet [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/8207539
National Center for Biotechnology Information (NCBI). The effect of cactus pear (Opuntia ficus-indica) on body weight and cardiovascular risk factors: a systematic review and meta-analysis of randomized clinical trials [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25837206
National Center for Biotechnology Information (NCBI). Biological activities of Schottenol and Spinasterol, two natural phytosterols present in argan oil and in cactus pear seed oil, on murine miroglial BV2 cells [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24582563
National Center for Biotechnology Information (NCBI). Cactus pear: a natural product in cancer chemoprevention [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1242252
National Center for Biotechnology Information (NCBI). Prickly Pear Cactus ( Opuntia ficus indica var. saboten ) Protects Against Stress-Induced Acute Gastric Lesions in Rats [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491621
National Center for Biotechnology Information (NCBI). Evaluation of antidiabetic properties of cactus pear seed oil in rats [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25026333
National Center for Biotechnology Information (NCBI). A purified extract from prickly pear cactus (Opuntia fuliginosa) controls experimentally induced diabetes in rats [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/9121164
National Center for Biotechnology Information (NCBI). Nopal feeding reduces adiposity, intestinal inflammation and shifts the cecal microbiota and metabolism in high-fat fed rats [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5308786
National Center for Biotechnology Information (NCBI). Risks and Benefits of Commonly used Herbal Medicines in México [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2322858
National Center for Biotechnology Information (NCBI). Review of natural products with hepatoprotective effects [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4209543
National Center for Biotechnology Information (NCBI). Effect of Opuntia ficus indica on symptoms of the alcohol hangover [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/15226168
National Center for Biotechnology Information (NCBI). [Vitamin C and immune function] [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/19263912
National Center for Biotechnology Information (NCBI). Phenolic composition, antioxidant capacity and in vitro cancer cell cytotoxicity of nine prickly pear (Opuntia spp.) juices [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/19468836
National Center for Biotechnology Information (NCBI). Effect of Opuntia humifusa Supplementation and Acute Exercise on Insulin Sensitivity and Associations with PPAR-γ and PGC-1α Protein Expression in Skeletal Muscle of Rats [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645680
National Center for Biotechnology Information (NCBI). Effects of Prickly Pear Dried Leaves, Artichoke Leaves, Turmeric and Garlic Extracts, and Their Combinations on Preventing Dyslipidemia in Rats [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395130
National Center for Biotechnology Information (NCBI). Daily prickly pear consumption improves platelet function [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/12878452
National Center for Biotechnology Information (NCBI). Chemical Analysis of Nutritional Content of Prickly Pads ( Opuntia ficus indica ) at Varied Ages in an Organic Harvest [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108109
National Center for Biotechnology Information (NCBI). Impacting obesity and glycemic control using a culturally-sensitive diabetes education program in Hispanic patients with type 2 diabetes [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036541
National Center for Biotechnology Information (NCBI). The effect of NeOpuntia on blood lipid parameters–risk factors for the metabolic syndrome (syndrome X) [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/18029338
National Center for Biotechnology Information (NCBI). Indicaxanthin from cactus pear fruit exerts anti-inflammatory effects in carrageenin-induced rat pleurisy [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24306215
National Center for Biotechnology Information (NCBI). Supplementation with cactus pear (Opuntia ficus-indica) fruit decreases oxidative stress in healthy humans: a comparative study with vitamin C [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/15277160
National Center for Biotechnology Information (NCBI). Nutritive value and chemical composition of prickly pear seeds (Opuntia ficus indica L.) growing in Turkey [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/21391790
National Center for Biotechnology Information (NCBI). Oil composition and characterisation of phenolic compounds of Opuntia ficus-indica seeds [Internet]. [cited 2023 Nov 8]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23561175
PubMed. Cactus flower extracts may prove beneficial in benign prostatic hyperplasia due to inhibition of 5alpha reductase activity, aromatase activity and lipid peroxidation [Internet]. [cited 2023 Nov 8]. Available from:https://pubmed.ncbi.nlm.nih.gov/9760000
National Center for Biotechnology Information (NCBI). Opuntia spp. in Human Health: A Comprehensive Summary on Its Pharmacological, Therapeutic and Preventive Properties. Part 2 [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505094
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Comments