11 impressive benefits of Nopal
[Article updated: May 2020]
Nopal is a type of cactus with a wide range of health benefits such as: promoting weight loss, preventing cancer, improving skin health, regulating and improving digestion, boosting the immune system, optimizing the metabolic activity, strengthen bones, cure insomnia and reduce inflammation.
In this article, we are going to learn more about the uses and benefits of Nopal cactus and its fruits.
What is nopal?
Nopal is a common name in Mexican Spanish for Opuntia cacti as well as for its pads.
These useful vegetative pads are either green or purple, and are about the size of a hand. They have a consistency that falls between green beans and green peppers.
Nopal pads are eaten as a vegetable and are commonly found in restaurants, grocery stores, and farmers' markets across the American Southwest and Mexico.
They are mainly found fresh, canned or pickled.
They can be sautéed and used in many dishes, including tacos, scrambled eggs, or as a side dish with tomatoes and onions.
They can also be eaten raw.
The juice extracted from the fruit is a popular drink of choice for health conscious consumers.
Nutritional information
Nopal is also an important source of certain organic compounds like phytochemicals and certain polysaccharides which are very beneficial for boosting health.
A cup of raw Nopal contains approximately [ 1 ]:
- 14 calories;
- 1 gram of protein;
- Less than 1 gram of fat;
- 3 grams of carbohydrate;
- 2 grams of fiber;
- 1 gram of sugar;
- 20 micrograms of vitamin A;
- 8 milligrams of vitamin C;
- 141 milligrams of calcium;
- 4.6 micrograms of vitamin K.
The prickly pear tree, which comes in a variety of colors, contains the flavonoids kaempferol and quercetin, which are antioxidants that have anti-inflammatory properties.
In a study [ 2 ] comparing three different juices of different colors of prickly pear (red-purple), (white-green) and (yellow-orange), the (red-purple) variety had the most antioxidants.
Health benefits
Nopal juice can help lower cholesterol and blood sugar levels. It can also be used to treat wounds.
The two parts of the plant - Nopal and its figs - have been used in traditional medicine for the treatment and prevention of several diseases.
The purported benefits of fresh Nopal juice include lowering blood sugar, healing wounds, and lowering cholesterol.
Human studies on the Nopal cactus and its ability to treat or prevent disease are limited.
Nevertheless, numerous studies [ 2 ] have confirmed the antioxidant and anti-inflammatory properties of this plant.
Let's explore some of the health benefits of Nopal in the following.
- Improve digestion
Nopal is a very fibrous species of cactus that contains a lot of dietary fiber [ 3 ].
Dietary fiber is essential in the digestion process because it improves bowel movements, which facilitates the passage of nutrients through the smooth muscles of the digestive tract.
Fiber also stimulates peristaltic movement and reduces symptoms of diarrhea and constipation.
In addition, fiber consumption can actively reduce the amount of cholesterol, thus protecting the health of the heart.
- Promote weight loss
There are a number of components in Nopal that can aid in weight loss.
First, fiber makes you feel full and inhibits the release of ghrelin, the hormone that causes hunger , which reduces overeating.
Secondly, this herb is very low in saturated fat and cholesterol, but it's packed with metabolic potential [ 4 ].
The presence of vitamin B6, thiamine and riboflavin also allows metabolic function to function quickly.
These vitamins notably maximize fat burning and the transformation of food into energy.
- Improve skin health
The phytochemical and antioxidant characteristics of Nopal make it a good defensive mechanism against the symptoms of premature aging, such as wrinkles and age spots.
Free radicals affect the health of the skin and eating Nopal helps keep the skin healthy and young.
- Prevent cancer
The variety of phytochemicals, flavonoid compounds, vitamin C, and other antioxidants present in Nopal make it extremely beneficial for the entire immune system, especially when it comes to preventing certain types of cancer [ 5 ].
Antioxidants are beneficial compounds that fight and eliminate free radicals responsible for the development of cancer cells.
The vitamin A and flavonoid content of Nopal has also been linked to reduced cancers of the skin, lungs and mouth.
- Stimulate the metabolism
One of the most important aspects of Nopal in terms of health is its mineral and vitamin content.
Nopal contains thiamine, riboflavin, niacin and vitamin B6.
These substances are all vital components of cell metabolism [ 6 ] which regulate enzyme activity throughout the body.
Healthy metabolic function and hormonal balance both help to lose weight easily, promoting healthy muscle gain and toning the muscles of the body.
- Improve sleep
This plant also contains magnesium, which is a mineral useful for inducing sleep in people with insomnia, chronic anxiety or agitation.
Magnesium induces the release of serotonin in the body, which leads to increased levels of melatonin.
It also has a mild sedative effect, which reduces nerve function and calms the body, which promotes and improves the quality of sleep.
- Controlling diabetes
Prickly pear leaf extracts can be powerful regulators of glucose levels in the body.
For patients with type 2 diabetes, consumption of Nopal may lead to a decrease in blood sugar [ 9 ], which makes it easier to diabetes management.
- Heal ulcers
Following the traditional use of Nopal as a remedy for gastric ulcers, recent studies have attempted to verify these effects.
Apparently the mucilage and fibrous material of Nopal inhibits the development of gastric ulcers that develop due to excessive alcohol consumption.
People who regularly suffer from this painful condition should therefore add this potent herb to their regular diet.
- And finally, it is an anti-inflammatory agent
The juice from the leaves of Nopal has anti-inflammatory effects on various parts of the body [ 8 ], including symptoms associated with arthritis, joint pain and muscle tension.
To enjoy these anti-inflammatory benefits, simply apply the juice topically to the affected area or consume the vegetable itself.
Warning : Due to its ability to regulate and act on blood sugar levels, Nopal can sometimes cause hypoglycemia. It is also not recommended to take it before an operation.
These health concerns aside, Nopal is still a delicious and highly nutritious food to add to your diet.
Risks and considerations
The juice made from Nopal is often mixed with other very sweet juices, such as pineapple, orange or grapefruit.
Therefore, people with diabetes should monitor the total amount of sugar they consume.
It is better to go for fresh fruit instead of juice, or squeeze fresh juice at home.
In many parts of Mexico, vendors sell fresh Nopal juice after rinsing the plant only with tap water, without pasteurization or antibacterial treatment.
Since cattle manure is often used as a fertilizer, researchers tested for foodborne pathogens in unpasteurized Nopal juice.
Their study [ 10 ] found that 91% of their samples were positive for E. coli and 1% were positive for Salmonella.
These bacteria can cause serious illness, so people should be sure to buy Nopal juice and Nopal only from reliable sources.
Recipes
Prickly pear can be eaten raw, but the skin must be removed.
Prickly pears that are not as ripe tend to be less sweet, while red and purple fruits are sweeter.
These figs have small, hard seeds that can be removed with a juicer or colander.
Diced Nopal can be sautéed with olive oil, onions, jalapeños and tomatoes to make this salad. It can also make a tasty filling for vegan tacos.
Sliced Nopal can be grilled like peppers for fajitas. It can also be used with eggs.
One last word…
Nopal and prickly pears are rich in antioxidants, vitamins, minerals and fiber.
They are a healthy addition to a balanced diet and may help lower blood sugars when added to a balanced meal.
Where to buy it?
