As a nutritionist, I always strive to educate my clients about unsung superfoods that are as nutrient-rich as popular options like kale and spirulina, but are probably not as well known. One such nutrient-dense vegetable is the nopal cactus, commonly known as prickly pear cactus.
This resilient desert plant is a popular dish in multiple parts of the world because of its impressive profile of fiber, antioxidants, minerals, and carotenoids, which may offer a diverse range of health benefits.
In this article, I'll talk about the nutritional facts of cactus paddles, explore potential health benefits, and suggest some easy ways to incorporate them into your routine through cooking or trying a greens powder like Live it Up Super Greens.
Possible benefits of nopal cactus:
- Assists with digestion
- May aid bone and joint health
- May support wound healing
- Supports healthy and glowing skin
- May help with hangovers
- Aids sleep quality
- May aid the body's stress response
- Helps with energy maintenance
- What Is Nopal Cactus?
What Is Nopal Cactus?
The nopal cactus is part of the Cactaceae family of plants commonly found in the Southwestern regions of the US, as well as Latin America, especially Mexico. It's got multiple common names, including prickly pear, tender cactus pear, Opuntia ficus-indica L., nopal, tuna, and sabra.
Many assume nopal cactus to be the same as the prickly pear. Although they are from the same plant, there is a slight difference between the two. Prickly pear is the oval, colorful fruit, while nopales or nopalitos are the plant's flat, fleshy cactus paddles. While both offer different nutritional properties, I'll focus on the nopales, or leaf pads' attributes.
This nutritious plant has a deep and rich history. The Aztecs considered the prickly pear sacred because of its versatility. Not only did they enjoy them as a mealtime staple, they also used nopales as a herbal medicine, using the juice from the paddles to aid burns and other conditions.
In terms of nutrition facts, one cup (86 g) of raw nopales provides:
- Calories: 13.8 calories
- Carbohydrates: 2.86 g
- Protein: 1.14 g
- Fat: 0.08 g of fat
- Sugar: 0.99 g
- Fiber: 1.89 g (7% of DV)
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Vitamins and minerals
- Vitamin A: 19.8 mcg (2%)
- Vitamin C: 8 mg (9% of DV)
- Vitamin K: 4.56 mcg (3.8% of DV)
- Calcium: 141 mg (11% of DV)
- Potassium: 221 mg (5% of DV)
- Magnesium: 7.5 mg (1.8% of DV)
8 Potential Nopal Benefits from a Dietitian
Nopales are high in antioxidants, vitamins, and minerals, and incorporating powdered nopal cactus supplements or the whole food may offer the following potential health benefits:
1. Assists with Digestion
First of all, the nopal cactus is high in soluble and insoluble fiber, which can help with digestion and nutrient absorption. The soluble fiber acts like a prebiotic, keeping the balance of good bacteria in your gut, while the insoluble fiber encourages regular bowel movements. The fiber may also help digestive problems like bloating, gas, and stomach cramps.
The mucilage, or the sticky stuff found in the cactus pads, serves as a natural lubricant for the body's digestive tract. It absorbs water and adds bulk to the stool, ensuring smoother, less irritating bowel movements.
2. May Aid Bone and Joint Health
The nopales of the prickly pear cactus are an excellent source of manganese, a mineral that's important for bone health. Studies show that manganese plays a role in the synthesis of protein that connects calcium to bones, supporting bone formation and bone mineral density.
Other research has noted that manganese, when supplemented with other vitamins like zinc, copper, and calcium, may help bone mass. However, more evidence is required to fully support this claim. The cactus pads are also a valuable source of calcium and phosphorus, both of which are essential to building strong bones.
A recent double-blind, placebo-controlled study highlighted the positive impact of drinking nopales juice on joint mobility and physical functioning, but again, more evidence is required to substantiate this claim.
3. May Support Wound Healing
Peer-reviewed studies have long established vitamin C's role in collagen synthesis. Collagen is an important structural protein that provides the framework for our body's connective tissues. It's also the primary building block for our skin. Without sufficient vitamin C, the body's collagen production can dwindle, resulting in poor and delayed recovery.
Nopales also contain traces of vitamin K, which is essential for stopping blood flow and forming clots, the first step in wound repair. The presence of vitamin K aids in clot formation, laying the foundation for proper wound recovery.
4. Supports Healthy and Glowing Skin
Hydration is essential for preventing dryness and fine lines while maintaining the skin's elasticity, and nopales are a great way to get in the required fluids. Not only do nopales possess a high water content (90-95%), they are also a natural source of vital electrolytes like potassium and magnesium.
The plant's flavonoids, especially rutin and quercetin, are well-known for their anti-inflammatory properties. They may contribute to clearer skin by potentially blocking the release of pro-inflammatory cytokines and enzymes commonly linked to swelling, redness, and irritation.
The nopal cactus is also a valuable source of vitamins A and C, which support healthy aging. Vitamin A can stimulate cell turnover by removing dead skin cells and allowing new cells to emerge, which may lead to brighter and smoother skin. Vitamin C supports collagen production, which gives our skin its firmness and elasticity.
5. May Help with Hangovers
Much research has gone into examining the effect of nopal cactus on hangovers. The hydrating and antioxidant properties of the plant can ease alcohol hangover symptoms like headaches, nausea, and dry mouth. The presence of magnesium and potassium may help the body maintain its electrolyte balance.
Nopal cactus is also rich in flavonoids and vitamin C. The flavonoids, such as kaempferol, quercetin, rutin, and isorhamnetin, are found in the fleshy pads of the cactus. They may support the body's response to oxidative stress resulting from alcohol consumption by neutralizing free radicals.
6. Aids Sleep Quality
The pads of the cactus pear also contain magnesium, which is beneficial for sleep efficiency and quality. Magnesium supports neurotransmitter function, particularly that of gamma-aminobutyric acid (GABA). Magnesium binds GABA receptors and influences the messaging between the brain and body, thereby helping you relax and fall sleep.
Research also suggests that magnesium plays an important role in melatonin production, the hormone responsible for your body's sleep and wake cycle. Magnesium further supports deep sleep by helping the body counteract stress produced by cortisol and minimizing symptoms such as the restless leg syndrome.
7. May Aid the Body's Stress Response
As mentioned earlier, nopales are antioxidant powerhouses. Research consistently states that polyphenols and flavonoids play a proactive role in the body's ability to neutralize free radicals and protect itself from oxidative damage and stress.
Additionally, the prickly pear cactus cladodes are abundant in glutamine, an amino acid known to be essential during the state of stress. This also suggests the vegetable's ability to support the body's recovery and stress response in the face of various stressors like intense physical activity, illness, or trauma.
8. Helps with Energy Maintenance
Although low in calories and fat, the fleshy pads of the nopal cactus are a superb source of essential fatty acids like omega-6. Omega-6, particularly linolenic acid, serves as a critical energy source. The acid, once it penetrates the cell membranes, influences their signaling and function, indirectly supporting energy production and sustenance.
The prickly pear cactus pads also contain vitamins B1 and B2. Vitamin B1 is known to convert food into energy, while B2 is critical for energy production.
Possible Side Effects of Nopal Cactus
Eating nopal cactus and taking nopal supplements are considered safe for most people. Nevertheless, some individuals may experience potential side effects, including:
- Mild diarrhea or increased stool frequency
- Nausea
- Bloating
- Heartburn
Those who are concerned about rare allergic reactions or who are pregnant should avoid this vegetable. It's good practice to consult your physician or a registered dietitian before adding nopal cactus or any other dietary supplement to your routine, as they may interact with certain medications.
How to Use Nopal Cactus
Nopales, or prickly pear cactus, are a staple in Latin American cuisine. Raw nopales have a good crunch and a mildly tart, lemony flavor, while their texture and appearance when chopped up resemble those of green beans, okra, or asparagus.
Nopales are known for their gooeyness (similar to that of okra), but cooking or grilling them easily takes care of the excess fluids. I have also noticed that boiling or sautéing them usually enhances the vegetable's flavor profile.
Regardless of your preference, remember to thoroughly rinse the cactus' fleshy pads and remove the spines. Here are my recommendations on how to enjoy this superfood:
- Enjoy them raw.
- Grill or sauté them as a main or side dish.
- Add them as a topping to your tacos or salads.
- Use them as quesadilla fillings.
- Prepare them with eggs as a breakfast dish.
- Pair them with potatoes, steak, or seafood like shrimp or fish.
- Enjoy powdered nopal in liquid form with juice or tea.
- Try a greens powder with nopal cactus, like Live it Up Super Greens.
- Freeze them and then add them to your breakfast smoothie bowl.
- Stuff them with cheese and serve with a side of salsa.
- Add them to your soups and stews.
Consider Trying Nopal with Live it Up Super Greens
At Live it Up, we’re passionate about creating a greens juice supplement with a variety of potent ingredients, including some lesser-known organic vegetables like nopal cactus. Beyond nopales, our Super Greens juice features other staples like alfalfa leaf, spirulina, and cracked-wall chlorella.
It's an all-natural greens blend that delivers a balanced mix of essential nutrients from whole foods without the use of fillers, caffeine, sugar, artificial flavors, dairy, gluten, or nuts, making it a suitable option for those with a variety of dietary restrictions.
Live it Up Super Greens can be enjoyed in two flavor profiles: Original (minty) and Wild Berries (tart). It easily blends into any drink of your choice, making it a convenient and tasty way to gain many of nopal's possible benefits. Check out Live it Up’s subscription plans and free shipping, a budget-friendly way to consistently meet your nutritional needs.
Nopal Cactus FAQs
Learn more about this prickly cactus and how it can support your health.
What is nopal cactus good for?
Nopales, or the prickly pear cactus pads, are an excellent source of fiber, vitamins, minerals, and antioxidants like polyphenols and catechins that have antiviral properties and anti-inflammatory effects. These antioxidants can neutralize harmful free radicals that cause oxidative stress and help support functions like immune response and inflammation; Plus, the fiber is beneficial for gut health.
Can you eat nopal cactus raw?
Yes, the nopal cactus can be eaten raw; it all depends on your preferences. Raw nopales have a good crunch, but they also have a slight gooeyness. Most people prefer to cook down the cactus paddles or consume a green supplement with powdered nopal like Live it Up.
Is nopal cactus the same as prickly pear?
This can be confusing. So yes, they are the same plant, but prickly pear is the fruit, whereas nopales are the green, fleshy cactus paddles. Live it Up Super Greens contains nopales or the cactus pads in their greens juice, not the fruit.
What do Mexicans use nopales for?
Nopales are a staple of Mexican cuisine and even included in daily diets. It's a common ingredient in breakfast dishes, salads, and salsas and is even eaten as a main course, such as steak with nopales. In ancient Mexican culture, nopales were used to help with burns, skin conditions, as well as ailments like colds, coughs, and digestive issues.
What is the recommended dose of nopal cactus supplements?
While more research is required to determine the exact dose of nopal supplements, most supplements typically recommend taking at least 500-650 mg to experience the purported benefits.
References
- https://www.medicalnewstoday.com/articles/320293
- https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/nopales-raw-1-cup-sliced
- https://www.mdpi.com/2077-0383/13/16/4679#
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6270776/
- https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional
- https://www.healthline.com/nutrition/manganese-benefits
- https://pubmed.ncbi.nlm.nih.gov/12113334/
- https://www.sciencedirect.com/science/article/pii/S1756464622002535#b0005
- https://www.healthline.com/nutrition/omega-3-6-9-overview
- https://health.clevelandclinic.org/does-magnesium-help-you-sleep
- https://www.medicalnewstoday.com/articles/magnesium-for-sleep#how-magnesium-affects-sleep
- https://medlineplus.gov/ency/article/002424.htm
- https://www.healthline.com/nutrition/prickly-pear-benefits#what-it-is
- https://pubmed.ncbi.nlm.nih.gov/15226168/
- https://www.medicinenet.com/what_is_nopal_cactus_good_for/article.htm
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3661902/
- https://www.verywellhealth.com/nopal-8425881
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