7 Surprising Cactus Fruit Benefits
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After removing the spiky shell, cactus fruit is mild and nutritious and can be eaten in many ways. Cactus fruit is native to Central America and the arid regions of North America and comes from the Opuntia cactus species. In the United States alone, there are approximately 90 species of Opuntia that all produce cactus fruit.
For over 10,000 years, It has been consumed by indigenous people in Mexico and the southwestern United States for centuries. Still, its popularity has spread across the world due to its numerous health benefits indigenous. Mexico, the Mediterranean, northern Africa, Chile, South Africa, the Middle East, California, and other southwestern US states produce Opuntia as a crop.
Cactus fruit colors vary by species and type; white, green, purple, yellow, red, or orange flesh and skin. Opuntia ficus-indica is the most commonly cultivated cactus used as a crop plant. However, wild species of Opuntia are also used as a food source. Prickly pear, nopal cactus, tuna, sabra, Barbary pear, and Indian fig are among the names for the cactus fruit.
Cactus fruit is a low-calorie and nutrient-dense superfood that can provide numerous health benefits. In this article, we will explore some of the various benefits of the cactus fruit.
what are the Cactus Fruit Benefits?
Rich in Nutrients
Cactus fruit is an excellent source of nutrients, including vitamins, minerals, and antioxidants. It contains vitamin C, B6, magnesium, and potassium. It also contains calcium, iron, and phosphorus, essential for bone health. The antioxidants in cactus fruit can help protect the body from free radicals, which can cause cell damage.
Here is the approximate nutritional composition of one cup (103g) of raw, diced cactus fruit:
- Calories: 42
- Carbohydrates: 10g
- Cholesterol: 0 milligrams
- Fiber: 4g
- Protein: 1g
- Fat: 0.5g
- Vitamin C: 34% of the Daily Value (DV)
- Magnesium: 14% of the DV
- Potassium: 12% of the DV
- Calcium: 8% of the DV
- Iron: 6% of the DV
- Vitamin B6: 6% of the DV
- Vitamin K: 5% of the DV
Cactus fruits are also rich in omega-3 and omega-6 fatty acids, which are healthy fats with anti-inflammatory properties.
Promotes Digestive Health
Cactus fruit is an excellent fiber source, essential for maintaining digestive health. Fibre can help promote regular bowel movements, prevent constipation, and reduce the risk of colon cancer. Cactus fruit is also rich in mucilage, a type of soluble fiber that helps to soothe the digestive tract and reduce inflammation.
It contains a significant amount of betalain (anti-inflammatory) and potassium, which helps food to be better absorbed and protect your digestive tract. The anti-inflammatory and antioxidant properties of compounds found in cactus fruit are also responsible for aiding stomach health and soothing it.
Helps Control Blood Sugar
Cactus fruit has a low glycemic index, which means it does not cause a rapid rise in blood sugar levels. This makes it an excellent food choice for people with diabetes or those at risk of developing diabetes. Cactus fruit can also help improve insulin sensitivity and reduce insulin resistance, which is important for maintaining healthy blood sugar levels. This effect is thought to be caused by the fiber and pectin found in cactus fruit. Type II diabetes is easily managed if blood sugar levels are stabilized.
Lowers Cholesterol
Cactus fruit contains pectin, a soluble fiber that can help reduce cholesterol levels in the blood. Pectin can bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream. This can help lower LDL cholesterol, also known as “bad” cholesterol, and reduce the risk of heart disease.
Anti-Inflammatory Properties
Inflammation is a natural process in the body that helps fight off infections and heal injuries. Cactus fruit contains betalains, a type of antioxidant with potent anti-inflammatory properties. Betalains can help reduce inflammation in the body, which is important for preventing chronic diseases such as cancer, arthritis, and heart disease.
Promotes Weight Loss
Cactus fruit is low in calories and fiber, making it an excellent food choice for weight loss. The fiber in cactus fruit can help promote satiety, reduce hunger, and prevent overeating. It can also help regulate blood sugar levels and prevent insulin resistance, which can contribute to weight gain.
Because the fruit prevents fat absorption in the intestines, it can regulate and even reverse weight gain effectively. Instead of resorting to extreme measures like unapproved medications and life-threatening surgeries, a simple solution would be incorporating plenty of dietary fiber into your meal.
Boosts Immune System
The Prickly Pear is a rich source of vitamin C, essential for maintaining a healthy immune system. Vitamin C can help stimulate the production of white blood cells, which are important for fighting infections and diseases. It can also help reduce the duration and severity of colds and other respiratory conditions.
Cactus fruits reduce the chance of developing breast, prostate, stomach, pancreatic, ovarian, cervical, and lung cancers due to their flavonoid chemicals. In both the laboratory and the mouse models, it was demonstrated that they could prevent the formation of cancer cells. In higher concentrations, they were also responsible for the death of these malignant cells. The flavonoid chemicals can also eliminate free radicals and enhance the activities of enzymes responsible for producing free radicals.
Bottom Line
To consume this fruit, you need to remove the skin with sharp spines that can cause discomfort or injury. Once you have removed the skin, you can enjoy the sweet, juicy, fiber-rich flesh. It is also important to note that eating too many of the black seeds found in the fruit can lead to constipation. To avoid this issue, it’s recommended to consume the fruit in moderation and remove the seeds before eating, especially if you have digestive problems.
Cactus fruit is a nutrient-dense and delicious superfood that can provide numerous health benefits, as mentioned above. It is easy to incorporate into your diet and can be enjoyed in various ways, including fresh, dried, or as a juice. Cactus fruit is an excellent choice if you want a healthy and delicious fruit to add to your diet.