Edible cactus is also known as nopales (no-PAHles), nopalitos or cactus
pads. Nopal, for the pads of the plant is a common name in Mexican Spanish for
the plant, and the pads themselves, of the Opuntia cacti, in the subfamily
Opuntioideae. There are approximately one hundred and fourteen known species
endemic to Mexico, where the plant is a common ingredient in numerous Mexican
cuisine dishes. The nopal pads can be eaten raw or cooked, used in marmalades,
soups stews and salads, as well as being used for traditional medicine or as
fodder for animals.
Farmed nopales are most often of the species Opuntia ficus-indica, although the
pads of almost all Opuntia species are edible. The other part of the nopal
cactus that is edible is the fruit called in Spanish the tuna, and in English
the "prickly pear".
Nopales are generally sold fresh in Mexico, cleaned of spines, and sliced to the
customer's desire on the spot, although they can also be found canned or
bottled, and less often dried, especially for export. Cut into slices or diced
into cubes, nopales have a light, slightly tart flavor, like green beans, and a
crisp, mucilaginous (squishy) texture. In most recipes, the mucilaginous liquid
they contain is sometimes included in the cooking. They are at their most tender
and juicy in the spring.
Nopales are most commonly used in Mexican cuisine in dishes such as huevos con
nopales (eggs with nopal), carne con nopales (meat with nopal), tacos de nopales,
in salads with tomato, onion, and queso panela (panela cheese), or simply on
their own as a side vegetable. Candied nopal is called acitr�n. Nopales have
also grown to be an important ingredient in New Mexican cuisine and in Tejano
culture (Texas).
Nutrient content of Nopal or Cactus Pads
Per US cup serving, nopal fruit is an excellent source of the dietary mineral,
manganese (20% of the Daily Value, DV) and a good source of vitamin C (13% DV),
magnesium (11% DV) and calcium (14% DV), with nutrient content improving as the
plant matures. Its calcium may not be biologically available because it is
present as calcium oxalate, a nonabsorbable complex in the small intestine.
The wealth of health benefits that come from nopales are mainly attributable to
its nutrition and vitamin content, which includes riboflavin, vitamin B6,
copper, iron, fiber, vitamin-A, C, K, calcium, potassium, magnesium, and
manganese. It is also an important source of certain organic compounds like
phytochemicals and certain polysaccharides that also contribute to the health
boosting power of nopales.
Health benefits of Nopales or Cactus Pads
Nopales are one of very low calorie vegetables. 100 g of fresh leaves carry just
16 calories. Nonetheless, its modified leaves (paddles) have many vital
phytochemicals, fiber, anti-oxidants, vitamins, and minerals that can immensely
benefit health.
The succulent paddles are rich sources of dietary fiber, especially
non-carbohydrate polysaccharides, such as pectin, mucilage and hemicellulose.
Together, these substances help bring reduction in body weight, LDL-cholesterol,
and blood sugar levels. This rich fiber and mucilaginous content in cactus pads
aid in smooth passage of digested food particles through the gut and help
relieve constipation problems.
In addition, the juice extracted from the nopales has been suggested to have
immune-booster, and anti-inflammatory properties. Cactus pads feature moderate
amounts of vitamin A with 100 g fresh pads carrying about 457 IU of vitamin A,
and 250 �g of �-carotene. �-carotene converted into vitamin-A inside the body.
Studies found that vitamin A and flavonoid compounds in vegetables help protect
from skin, lung and oral cavity cancers.
Further, nopal pads contain small levels of B-complex group of vitamins such as
thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid.
These vitamins are essential for optimum cellular enzymatic and metabolic
functions inside the human body.
Fresh pads contain average levels of vitamin-C. 100 g provides 9.3 mg or 15% of
this vitamin. Vitamin C is a water-soluble, natural anti-oxidant, which helps
the body protect from scurvy and offer resistance against infectious agents
(boost immunity), and help scavenge harmful, pro-inflammatory free radicals from
the body.
They contain small amounts of minerals, especially calcium, potassium, magnesium
and iron.
Anti-Inflammatory and Antioxidant Activity
Including cactus leaf in your diet may boost your antioxidant levels, according
to a study published in the January 2006 "Journal of Pharmacy and Pharmacology."
Researchers found that prickly pear cactus demonstrated strong antioxidant and
anti-inflammatory activity. High levels of the bioflavonoid quercetin in prickly
pear contributed to its free-radical-scavenging ability -- the ability to
neutralize reactive molecules that can damage cells. Prickly pear also inhibited
several pro-inflammatory immune molecules, which could potentially decrease the
production of free radicals. A study published in the June 2007 "Archives of
Pharmacal Research" identified two new compounds in prickly pear that
demonstrated anti-inflammatory activity.
Cancer Prevention
Prickly pear cactus leaf offers potential anticancer benefits, according to a
tissue-culture study published in the February 2013 issue of the journal "Food
and Function." Antioxidants and other active components of prickly pear induced
early cell death in human breast and colon cancer cells, with a more pronounced
effect occurring in colon cancer cells. Prickly pear also showed robust
anti-inflammatory activity that might prevent cell damage and contribute to its
anticancer benefits. An animal study published in a 2012 "Asian Pacific Journal
of Cancer Prevention" found that prickly pear prevented skin cancer by
increasing antioxidant activity and decreasing oxidation of lipids -- damage
caused by accumulated toxins and waste products.
Blood Sugar Control
Cactus leaf combined with exercise improved insulin sensitivity -- the
appropriate response of cells to insulin -- in an animal study published in the
March 2013 "International Journal of Molecular Science." Results showed that a
group that ate diets supplemented with 5 percent prickly pear cactus by weight
and participated in a swimming program had significantly lower blood sugar and
fasting insulin levels compared to a group that ate a high-fat diet and did not
exercise. Prickly pear also activated a gene that increases metabolic activity
and fat burning. An animal study published in the January 2011 "Journal of
Ethnopharmacology" found that nopal cactus, Opuntia streptacantha, might
decrease blood sugar levels by preventing the liver from releasing glucose into
the blood. The cactus extract was effective at lowering blood sugar when
consumed before a glucose challenge, similar to taking it before a meal.
The extracts from the leaves of prickly pear cactus can be powerful regulators
of glucose levels within the body. For patients with type 2 diabetes, it can
cause a reduced spike in glucose levels following eating, which makes the
management of diabetes easier. Studies have shown that the pectin contained in
the nopal cactus lowers levels of �Bad� cholesterol while leaving �Good�
cholesterol levels unchanged. Other study found that the fibrous pectin in the
nopal cactus may lower diabetics need for insulin. Both fruits and pads of the
nopal cactus are rich in slowly absorbed soluble fibers that help keep blood
sugar stable. Fiber means Control. This means that you will have less cravings
and feel fuller since Nopal is extremely high in fiber. Nopal also has a high
vegetable protein that lessens cellulites and water retention in your body.
Nopal contains both soluble and insoluble dietary fibers. The insoluble dietary
fiber in Nopal absorbs water and gently hastens food through the digestive track
and contributes to regular bowel movements. In addition the presence of
insoluble fibers in the colon help to dilute the concentration of potential
carcinogens that may be present. Soluble fibers also contribute to regularity.
According to the Mayo Foundation for Medical Education and Research, preliminary
studies indicate that prickly pear extract may decrease blood glucose levels in
patients with type 2 diabetes. The fiber and pectin found within the cactus
appears to lower blood sugar by decreasing sugar absorption in the stomach and
intestines. The plant extract improves insulin sensitivity, and it also protects
the liver from oxidation.
In other research, prickly pear extract was shown to ease the unpleasant effects
and pain of an alcohol hangover. Scientists continue to study the impact of
prickly pear properties on cholesterol levels, blood clotting activity, viral
infections and other health issues.
Dietary Uses
To prepare fresh cactus leaf, scrape the spines off and peel back the skin to
reveal the fleshy meat. Add fresh prickly pear cactus leaf, which has a flavor
similar to that of green beans, to vegetable and fruit salads, soups or omelets.
You can also boil or fry cactus leaf or cook it into a jelly. Alternatively, you
can pickle cactus leaf and use it as a condiment with other dishes or ferment it
into a cheese-like food.
Digestion
Nopales are forms of cacti, so they are very fibrous and contain a great deal of
dietary fiber. Dietary fiber is essential in the digestive process, because it
adds bulk to bowel movements that make them easier to pass through the smooth
muscles of the digestive tract. It also stimulates peristaltic motion to move
the bowels along the tract, and reduces symptoms of both diarrhea and
constipation. Furthermore, excess fiber in the body can actively reduce the
amount of cholesterol, thereby protecting your heart health as well
Weight Loss
There are a number of components within nopales which can aid in weight loss.
First, fiber can make the body feel full and inhibit the release of ghrelin,
which is the hunger hormone, so overeating is reduced. Secondly, this plant is
very low in saturated fat and cholesterol, but it is packed with metabolic
potential, so the body works at a higher level without gaining weight. The
presence of vitamins B6, thiamin, and riboflavin also makes metabolic function
work quickly, and they maximize fat burning and the transformation of food to
usable energy.
Cancer Prevention
The variety of phytochemicals, flavonoid compounds, vitamin-C, and other
antioxidants found in nopales make it extremely beneficial for the entire immune
system, particularly when it comes to various cancers. Antioxidants are
beneficial compounds that seek out free radicals in the body and eliminate them
before they can mutate the DNA of healthy cells into cancerous cells. Free
radicals are the dangerous byproducts of cellular metabolism that can accumulate
in the body and cause a variety of health problems, including cancer. The
content of vitamin A and flavonoids in nopales have also been connected to a
reduction in skin, lung, and oral cancers.
Metabolic Activity
One of the most important aspects of nopales in terms of health is its mineral
and vitamin content. Nopales contain thiamin, riboflavin, niacin, and
vitamin-B6, all of which are vital components of cellular metabolism and normal,
regulated enzyme function throughout the body. If your organ systems and
hormonal balance are optimized, then your body will run more efficiently, you
will increase weight loss, promote healthy muscle gain, boost repair and
maintenance of organs, and generally tone the entire body.
Builds Strong Bones
The mineral content of this powerful cactus leaf includes a modest level of
calcium, which is an essential part of building strong bones and repairing bones
after being damaged.
Improve Sleep
This plant also contains magnesium, which is a useful mineral for inducing
feelings of sleep for people suffering from insomnia, chronic anxiety or
restlessness. It induces the release of serotonin in the body, which results in
increased melatonin levels. It also has a slightly sedative effect, which
reduces nerve function and calms the body, helping you to fall asleep.
Inflammation
The juice that is taken out of the pickle pear leaves of nopales has been shown
to have anti-inflammatory effects on a variety of body parts, including those
symptoms associated with arthritis, injury, joint pain, and muscle strain. Apply
the juice topically to the affected area, of consume the vegetable itself to
also enjoy the effects.
Skin Health
The phytochemical and antioxidant characteristics of nopales make them a good
defensive mechanism against premature aging symptoms, like wrinkles and age
spots. The free radicals left after cellular metabolism can seriously impact the
skin and by eating nopales, you can keep your skin looking healthy, young, and
refreshed.
Ulcers
Following the traditional use of nopales as a cure for gastric ulcers, recent
studies have verified these effects. Apparently, the mucilage and fibrous
material in nopales makes it inhibit the development of gastric ulcers and those
that develop due to excessive consumption of alcohol, so for people who
regularly suffer from this painful condition, add some of these powerful plants
to your diet and improve the quality of your life!
Caution about Nopal or Cactus Pads
Due to its ability to regulate and affect blood sugar levels, nopales can
sometimes make people hypoglycemic, and it should also not be consumed
excessively before an operation, since it makes it difficult to control glucose
and blood nutrient levels.
Nopal or Cactus Pads has immense number of health benefits and is a superfood
for all.
Fresh pads contain average levels of vitamin-C. 100 g provides 9.3 mg or 15% of
this vitamin. Vitamin C is a water-soluble, natural anti-oxidant, which helps
the body protect from scurvy and offer resistance against infectious agents
(boost immunity), and help scavenge harmful, pro-inflammatory free radicals from
the body.
To prepare fresh cactus leaf, scrape the spines off and peel back the skin to
reveal the fleshy meat. Add fresh prickly pear cactus leaf, which has a flavor
similar to that of green beans, to vegetable and fruit salads, soups or omelets.
You can also boil or fry cactus leaf or cook it into a jelly. Alternatively, you
can pickle cactus leaf and use it as a condiment with other dishes or ferment it
into a cheese-like food.
The mineral content of this powerful cactus leaf includes a modest level of
calcium, which is an essential part of building strong bones and repairing bones
after being damaged.