The Health Benefits of Cactus Fruit

Despite its unusual appearance, cactus fruit is delicious and loaded with nutrients. Also known as prickly pear, tuna fruit, or cactus pear, it has a naturally sweet flavor and can be used in various desserts. Rich in antioxidants and phytochemicals, the cactus fruit has been found to reduce inflammation; it may also have beneficial effects on blood sugar levels and the gut microbiome.

What Is Cactus Fruit?

The cactus fruit is widely used in Mexican cuisine. This juicy fruit comes from the Nopal cactus, which grows in hot, arid areas. According to World of Succulents, more than 200 varieties exist, including some with yellow, pink, or white flesh.

Prickly pear can be enjoyed raw or used in both sweet and savory dishes. They make a healthy addition to scrambled eggs, salads, tacos, soups, stews, chili, salsa, and even lasagna.

Cactus Fruit Nutrition Facts

According to the U.S. Department of Agriculture (USDA), a single fruit offers 24 percent of the daily recommended vitamin C intake along with high doses with calcium, magnesium, potassium, and copper. On top of that, it has only 42 calories.

Compared to most fruits, prickly pear is quite low in carbs. It has only 9.9 grams of carbohydrates, including 3.7 grams of fiber. You'll also get small amounts of vitamin A, vitamin B6, niacin, thiamin, iron, and selenium.

4 Health Benefits of Cactus Fruit

1. It’s Anti-Inflammatory

This fruit is highly prized for its anti-inflammatory properties. According to StatPearls, chronic inflammation is a major contributing factor to arthritis, Crohn's disease, coronary heart disease, diabetes, and allergies. It also contributes to chronic pain, depression, fatigue, and recurrent infections.

Research has found that cactus pear may help prevent and reduce inflammation. Study participants who consumed cactus pear fruit pulp twice daily experienced a major reduction in C-reactive protein, tumor necrosis factor-α, and other inflammatory markers. At the same time, their antioxidant levels increased.

Researchers attribute these results to the vitamins and antioxidants that occur naturally in prickly pears. Betanin, kaempferol, glutathione, and beta-carotene are just a few examples. These nutrients improve immune function, boost your antioxidant intake and offset the harmful effects of inflammation.

Cactus fruit is rich in anti-inflammatory compounds, particularly betalains, the unique plant pigments that give the pink type of the fruit its vibrant colors.

One review of the biological activities of Opuntia ficus-indica (the scientific name for cactus fruit) polysaccharides noted their "ideal" anti-inflammatory effects and other therapeutic properties. This research highlights the fruit's potential role in helping to reduce inflammation.

2. It Supports Cardiovascular Health

Cactus fruit's nutritional profile has also been linked to improved heart health. A review found that prickly pear consumption was associated with significant reductions in total cholesterol and LDL ("bad") cholesterol levels, making it a promising candidate for nutritional recommendations for heart health.

3. It Helps With Blood Sugar Control

Some research supports the traditional use of cactus fruit for blood sugar control. A double-blind, randomized, placebo-controlled study found that a 12-week administration of Opuntia ficus-indica extract significantly reduced fasting blood glucose levels in people with impaired fasting glucose (a pre-diabetic state).

The extract also improves blood lipids, regulates blood glucose levels and reduces inflammation. Even when used in low concentrations, it seems to be more effective at preventing metabolic dysfunctions than resveratrol, a potent antioxidant.

If you have diabetes, consult your doctor before adding cactus fruit to your diet.

4. It Improves Gut Health

A clinical trial involving 80 adults with an imbalance in gut bacteria found that daily supplementation with an Opuntia ficus-indica extract for eight weeks positively affected gut microbiota composition. Specifically, the study noted a significant increase in the abundance of beneficial bacteria and a reduction in pro-inflammatory bacteria.

The study also reported that participants who took the prickly pear supplement experienced an improvement in gastrointestinal symptoms, suggesting that positive changes in the gut microbiota correlated with a reduction in common digestive issues like bloating and pain.