Get past its spines and reap health benefits from the prickly pear cactus

By Lourdes Medrano, ľ¹ÏÖ±²¥ News

bdsklo/iStock via Getty Images
(bdsklo/iStock via Getty Images)

Lea en español

Covered in menacing needlelike spines, the prickly pear cactus demands to be treated with care. In return, it will reward you with a juicy neon fruit and fleshy green pads that have nourished people for millennia.

While the spines that protect the plant from predators can intimidate, the showy clusters of yellow, red and orange flowers that bloom atop the cactus pads can captivate. These ephemeral flowers give way to the oval fruit that, like the pads, packs a nutritional punch including vitamin C, minerals and fiber.

"Prickly pears are considered to have many health benefits," said Hope Wilson, a dietitian and nutritionist with the University of Arizona Cooperative Extension. "They're low in sodium, low in fat and have zero cholesterol" – all of which can contribute to heart disease.

The prickly pear cactus – part of the Opuntia genus– has been prized as food and medicine by Indigenous people in the Southwestern U.S. and Latin America. It's commonly known in Spanish as nopal or cacto. North of the border, Texas adopted the cactus as it official state plant in 1995, and Arizona, New Mexico and California have showcased its attributes in festivals.

Although the drought-tolerant plant is native to the Americas, particularly in desert areas, different varieties grow throughout the world, including Australia. "I got a phone call from someone doing a documentary in Kenya and they said, 'We found a prickly pear,'" Wilson said.

She touts the benefits of the prickly pear through her outreach work on food safety and nutrition in central Arizona. While talking about preparing different foods, she has observed that more people seem to be familiar with the fruit – tuna in Spanish – than the edible pads, she said.

Wilson compared the taste of the fruit to that of watermelon. It's often turned into jams, jellies and even cocktails. The fruit's hairlike prickles, called glochids, should be peeled and the flesh scooped out. "But it's not as common for people, especially those who are coming from outside the desert," to consider eating the pads.

The fruit from the prickly pear cactus can taste like watermelon, said Hope Wilson of the University of Arizona Cooperative Extension. (fitopardo/Moment via Getty Images)
The fruit from the prickly pear cactus can taste like watermelon, said Hope Wilson of the University of Arizona Cooperative Extension. (fitopardo/Moment via Getty Images)

She's doing her part to bring attention to the culinary attributes and health benefits of the fruit and the highly hydrating cactus pads.

While it grows abundantly in the wild, the cactus plant can be cultivated. "Look for the tender ones," she said of the pads. "The spring is probably a good time for harvesting nopales to find the new and younger pads."

Once the pads are harvested, remove the spines before cooking. Grill the pads whole or diced, then sauté them with onions and other vegetables. Wilson likened the taste to a cross between okra and green beans.

If wrestling with spines doesn't appeal to you, Wilson suggests checking grocery stores for ready-to-eat tunas and nopales – fresh or canned – but check labels for added sugars or high levels of sodium.

The prickly pear is popular in jelly form, she said, but use it sparingly on desserts, snacks or sandwiches because of the fruit's high sugar content, which helps with preservation and its gel-like texture. "If making prickly pear juice at home, remember to dilute the juice with water because drinking a lot of prickly pear juice all at once can cause stomach discomfort and possible nausea," she said.

And if you're ready to meet the prickly pear head-on, equip yourself with a good pair of tongs. It may be the best way to avoid a prickly encounter – just ask Wilson.

She once tried to get a close-up picture of a colorful tuna and promptly felt the defensive sting of the prickly pear in her bare hand. "Just be safe and wear heavy gloves," she said.


ľ¹ÏÖ±²¥ News Stories

ľ¹ÏÖ±²¥ News covers heart disease, stroke and related health issues. Not all views expressed in ľ¹ÏÖ±²¥ News stories reflect the official position of the ľ¹ÏÖ±²¥. Statements, conclusions, accuracy and reliability of studies published in ľ¹ÏÖ±²¥ scientific journals or presented at ľ¹ÏÖ±²¥ scientific meetings are solely those of the study authors and do not necessarily reflect the ľ¹ÏÖ±²¥â€™s official guidance, policies or positions.

Copyright is owned or held by the ľ¹ÏÖ±²¥., and all rights are reserved. Permission is granted, at no cost and without need for further request, for individuals, media outlets, and non-commercial education and awareness efforts to link to, quote, excerpt from or reprint these stories in any medium as long as no text is altered and proper attribution is made to ľ¹ÏÖ±²¥ News.

Other uses, including educational products or services sold for profit, must comply with the ľ¹ÏÖ±²¥â€™s Copyright Permission Guidelines. See full terms of use. These stories may not be used to promote or endorse a commercial product or service.

HEALTH CARE DISCLAIMER: This site and its services do not constitute the practice of medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific medical needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and experiencing a medical emergency, call 911 or call for emergency medical help immediately.