7 Benefits of nopal for health and how to consume it
The nopal also known as prickly pear cactus or prickly pear cactus and whose scientific name is Opuntia ficus-indica, is a species of plant belonging to the cactus family, which usually grows in arid areas, being used in various culinary preparations, forming part of the cuisine of some regions of Mexico and Latin America.
Several studies have shown the health benefits of eating nopales, being considered a superfood, since it is a food rich in polyphenols, polysaccharides, flavonoids, vitamins, fibers, polyunsaturated fats and proteins, which give it several antioxidant, anti-inflammatory and even hypoglycemic properties.
The parts that can be consumed are its flowers, seeds, fruit and stalks, in addition they can be obtained in different green, white, red, orange and yellow colors, for example. In addition to this, it can also be used in the form of tea, jam, essential oils and can be obtained in cosmetic and beauty products.
1. Control diabetes
Some studies indicate that consuming 500 grams of nopal can help regulate blood sugar in diabetic people, because it contains polysaccharides, soluble fibers such as pectin and other substances that help lower blood sugar and regulate the action of insulin.
2. Lower cholesterol
Nopales apparently act at the level of LDL bad cholesterol receptors in the liver, helping to lower blood cholesterol. In addition to this, it is rich in polyunsaturated fats such as linoleic, oleic and palmitic acid that help lower LDL cholesterol, increase good HDL and prevent the occurrence of cardiovascular disease.
3. Prevent cancer
Nopal cactus contains antioxidant compounds such as phenols, flavonoids, vitamin C and vitamin E that protect cells from damage caused by free radicals, reducing oxidative stress, thus ingesting 200 to 250 grams of its pulp could help prevent cancer.
4. Protect the cells of the nervous system
This type of cactus contains various substances such as nicotiflorin, for example, a substance that exerts a protective and anti-inflammatory effect on neuronal cells, reducing the risk of dementia.
5. Promote weight loss
Nopales are a low-calorie food and rich in fiber, so when included in conjunction with a low-calorie diet will help not only to reduce the intake of calories, but also increase the feeling of satiety, reducing hunger.
6. Improve digestion
Nopales are rich in fiber, mainly pectin and mucilage, a type of soluble fiber that helps improve digestion and intestinal transit, reducing the symptoms of both diarrhea and constipation. In addition to this, it helps prevent the development of gastric ulcers.
7. Act as an antiviral
Nopal has also been found to possess antiviral properties, mainly against the herpes simplex virus.
Properties of Nopal
Nopal has anti-inflammatory, antioxidant, hypoglycemic, antimicrobial, anticancer, hepatoprotective, antiproliferative, antiulcerogenic, diuretic, antiviral and neuroprotective properties.
Nutritional information
The table below presents the nutritional information per 100 grams of nopal:
0.4 g
How much should be consumed?
It is recommended to include nopales directly in the diet, about 200 to 500 grams provide the above health benefits.
1. Supplement in capsules
In the case of supplements, there is still no determined dose, most supplements recommend at least a dose between 500 to 650 milligrams per day, being necessary the realization of more scientific studies in this regard that prove its effectiveness and toxicity.
2. Powdered supplement
The powdered nopal supplement can be used in smoothies, juices, tortillas, soups, salads and baked goods. The dosage that is usually recommended is between 2.5 to 5 g per day.
Nopal recipes
Nopal can be consumed in juices, salads, in tortillas and in jams. The nopal has small thorns, these should be removed with a knife before being consumed. Some recipes you can prepare are:
1. Jugo verde
This nopal juice is rich in antioxidants, besides being diuretic, helping to dehydrate the body. Nopal can be combined with any fruit and other vegetables.
Ingredients
How to prepare
Place all ingredients in a blender or in a food centrifuge. Then drink.
2. Nopal salad
Ingredients
How to prepare
Wash the nopal leaf and remove the small thorns with a knife. Cut the nopal leaves into squares, place them in a pot with water, 1/2 onion, 2 cloves of garlic and a pinch of salt. Let them cook for approximately 20 minutes. Once they are ready, strain them and place them in a glass container until they cool down.
Chop 1/2 onion, the tomato, the fresh cheese and the avocado in cubes. Mix with the nopales and cilantro. Add the olive oil. Season with salt and pepper to taste.
3. Tortillas de nopal
Ingredients
How to prepare
Wash the nopal leaf and remove the small thorns with a knife. Cut into pieces and place them in the blender together with the spinach and water. Blend until a homogeneous mixture is obtained.
In a separate bowl place the corn flour, salt and the cup of oatmeal or ground almonds. Add little by little the nopal juice and mix until the desired consistency is obtained, which is when the dough does not stick to your hands, make small balls and flatten them with a tortilla maker or any flat instrument so that they are thin. Place in a frying pan and cook.
The filling can be with white cheese, vegetables or with a grilled chicken chopped into strips and sautéed with vegetables, for example.
Side effects
Some possible side effects of ingesting nopal in supplement form are headache, nausea, diarrhea or increased stools.
Contraindications
Women who are pregnant or breastfeeding should not take nopal-based supplements, as it is not known for sure whether they are safe or not. If you are diabetic and are taking hypoglycemic medications, consult your doctor before consuming nopal, as it could cause hypoglycemia.
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