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Prickly Pear Health Benefits
by Michelle Kerns
Prickly pears are rich in vitamin C and dietary fiber.
Prickly pears are a low-calorie, saturated fat- and cholesterol-free source of dietary fiber, vitamin C, calcium and antioxidant compounds. Also known as the cactus pear, prickly pears are the common name for the fruit of the nopales cactus. Once the fruit's thick skin and small, thorn-like barbs are removed, the flesh of the prickly pear can be eaten raw, roasted, grilled or broiled. It can also be pureed to produce a brightly colored, flavorful juice. A diet rich in the nutrients provided by produce such as prickly pears may enhance your health and possibly help lower your risk of several serious medical problems.
Dietary Fiber
A cleaned, medium-sized prickly pear weighing approximately 103 grams provides 4 grams of dietary fiber. This amount supplies 16 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for adult men and women. Prickly pears are a good source of soluble fiber in the form of pectin, as well as the insoluble fibers cellulose and lignin. A diet rich in soluble fiber may help control blood cholesterol levels and decrease the risk of diabetes. Insoluble fiber intake can regulate bowel movements and may lower your risk of digestive disorders such as colon cancer.
Vitamin C
Each medium-sized prickly pear fruit contains 25 percent of your RDA of vitamin C. Vitamin C aids in the growth, development and maintenance of bones and supports the function of the immune system by helping skin wounds heal rapidly. It has strong antioxidant properties that allow it to inhibit the ability of free radical compounds to damage cellular tissue and DNA. If you eat plenty of vitamin C-rich foods such as prickly pears, you may be less likely to develop cancer, heart disease, hypertension and osteoporosis. The longer a prickly pear's flesh is exposed to heat, light and air, the more its vitamin C content will degrade. Get the most vitamin C out of your fruit by storing prickly pears in a cool, dark location and peeling them only just before eating.
Calcium
Adult men and women need 1,000 milligrams of calcium daily, and a medium-sized prickly pear provides about 6 percent of this requirement. Calcium strengthens teeth and bones and is required for the cardiovascular, nervous and muscular systems to work properly. If your diet lacks calcium, you may be more likely to develop high blood pressure, high cholesterol and osteoporosis. Vegans and vegetarians who do not consume calcium-rich dairy products need to be especially careful to eat a variety of high-calcium produce such as prickly pears daily. You can increase the amount of calcium you absorb from food by eating good sources of vitamin D and vitamin K. Foods rich in vitamin D include salmon and fortified cereals. Olive oil and dark green, leafy vegetables such as spinach or kale have a high concentration of vitamin K.
Antioxidants
A 2009 study published in the scientific journal, "Plant Foods for Human Nutrition," reported that the juice of prickly pears contains a number of antioxidant compounds, including flavonoids, polyphenols and betalains. Consuming foods high in these antioxidants regularly may help decrease your risk of cancer, diabetes, heart disease, eye disorders such as cataracts and age-related macular degeneration and neurodegenerative diseases such as Alzheimer's disease. Researchers at the University of Palermo in Italy found that the betalains contained in prickly pears appears to protect the endothelial cell walls of blood vessels from oxidative damage by free radicals.
About the Author
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
by Michelle Kerns
Prickly pears are rich in vitamin C and dietary fiber.
Prickly pears are a low-calorie, saturated fat- and cholesterol-free source of dietary fiber, vitamin C, calcium and antioxidant compounds. Also known as the cactus pear, prickly pears are the common name for the fruit of the nopales cactus. Once the fruit's thick skin and small, thorn-like barbs are removed, the flesh of the prickly pear can be eaten raw, roasted, grilled or broiled. It can also be pureed to produce a brightly colored, flavorful juice. A diet rich in the nutrients provided by produce such as prickly pears may enhance your health and possibly help lower your risk of several serious medical problems.
Dietary Fiber
A cleaned, medium-sized prickly pear weighing approximately 103 grams provides 4 grams of dietary fiber. This amount supplies 16 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for adult men and women. Prickly pears are a good source of soluble fiber in the form of pectin, as well as the insoluble fibers cellulose and lignin. A diet rich in soluble fiber may help control blood cholesterol levels and decrease the risk of diabetes. Insoluble fiber intake can regulate bowel movements and may lower your risk of digestive disorders such as colon cancer.
Vitamin C
Each medium-sized prickly pear fruit contains 25 percent of your RDA of vitamin C. Vitamin C aids in the growth, development and maintenance of bones and supports the function of the immune system by helping skin wounds heal rapidly. It has strong antioxidant properties that allow it to inhibit the ability of free radical compounds to damage cellular tissue and DNA. If you eat plenty of vitamin C-rich foods such as prickly pears, you may be less likely to develop cancer, heart disease, hypertension and osteoporosis. The longer a prickly pear's flesh is exposed to heat, light and air, the more its vitamin C content will degrade. Get the most vitamin C out of your fruit by storing prickly pears in a cool, dark location and peeling them only just before eating.
Calcium
Adult men and women need 1,000 milligrams of calcium daily, and a medium-sized prickly pear provides about 6 percent of this requirement. Calcium strengthens teeth and bones and is required for the cardiovascular, nervous and muscular systems to work properly. If your diet lacks calcium, you may be more likely to develop high blood pressure, high cholesterol and osteoporosis. Vegans and vegetarians who do not consume calcium-rich dairy products need to be especially careful to eat a variety of high-calcium produce such as prickly pears daily. You can increase the amount of calcium you absorb from food by eating good sources of vitamin D and vitamin K. Foods rich in vitamin D include salmon and fortified cereals. Olive oil and dark green, leafy vegetables such as spinach or kale have a high concentration of vitamin K.
Antioxidants
A 2009 study published in the scientific journal, "Plant Foods for Human Nutrition," reported that the juice of prickly pears contains a number of antioxidant compounds, including flavonoids, polyphenols and betalains. Consuming foods high in these antioxidants regularly may help decrease your risk of cancer, diabetes, heart disease, eye disorders such as cataracts and age-related macular degeneration and neurodegenerative diseases such as Alzheimer's disease. Researchers at the University of Palermo in Italy found that the betalains contained in prickly pears appears to protect the endothelial cell walls of blood vessels from oxidative damage by free radicals.
About the Author
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.