benefits, properties and how to use –

The nopal, also known as tuna, chumbera or fig-tuna and whose scientific name is Opuntia ficus-indica, is a species of plant that is part of the cactus family, very common in very dry regions and widely used as food in some recipes of Mexican origin, for example.

Several studies have demonstrated the benefits of nopal for health, being considered a superfood, as it is rich in polyphenols, polysaccharides, flavonoids, vitamins, fibers, polyunsaturated fats and proteins, which guarantee nopal several antioxidant, anti-inflammatory and hypoglycemic properties. .

The parts that you can consume from nopal are the leaves, seeds, fruits and flowers that can be found in different colors such as green, white, red, yellow and orange, for example. In addition, it can also be used in the form of tea, jelly, essential oils that are found in beauty and cosmetics stores.

1. Control diabetes

Some studies indicate that consuming 500 g of nopal can help regulate blood sugar in diabetic people, as it contains substances such as polysaccharides, soluble fibers such as pectin, and other substances that help lower blood sugar levels. and regulate insulin action.

2. Lower cholesterol

Nopal can act on the receptors for bad cholesterol, known as LDL, directly in the liver, helping to reduce blood cholesterol. It is also rich in polyunsaturated fats such as linoleic, oleic and palmitic acid that help to lower LDL cholesterol, increase good cholesterol, called HDL, preventing the emergence of heart problems.

3. Prevent cancer

Nopal contains antioxidant compounds such as phenols, flavonoids, vitamin C and vitamin E that protect the body’s cells from damage caused by free radicals by decreasing oxidative stress. To prevent cancer, it is recommended to ingest between 200 and 250 g of nopal pulp.

4. Protect nervous system cells

This type of cactus contains several substances such as niacin, for example, which is a substance that has a protective and anti-inflammatory effect on brain cells, thus reducing the risk of developing dementia.

5. Facilitate weight loss

The nopal cactus is a low-calorie and fiber-rich food, so it can be included in the diet to lose weight, in addition to increasing the feeling of satiety, reducing hunger.

6. Improve digestion

Nopal is rich in fiber and therefore helps to improve digestion, facilitating intestinal transit, reducing symptoms of constipation and diarrhea. In addition, it helps to prevent the development of gastric ulcers.

nopal properties

nopal fruit

Nopal has anti-inflammatory, antioxidant, hypoglycemic, antimicrobial, anticancer, hepatoprotective, antiproliferative, antiulcerogenic, diuretic and neuroprotective properties.

Nutritional information

In the following table you can check the nutritional information for every 100 g of nopal:

how to use nopal

It is recommended to include nopal directly in the diet, between 200 to 500 g, so that it is possible to verify the health benefits as mentioned above.

In the case of supplements, there is no well-defined dose for use, and in most of these products it is recommended to use at least a dose between 500 to 600 mg per day, however, more scientific studies are needed to prove whether these supplements actually worked and what are the side effects.

Recipes with nopal

Nopal can be consumed in juices, salads, jellies and pancakes and this plant has small bones, which must be removed with a knife, carefully, before being consumed. Some recipes that can be prepared with nopal are:

1. Green juice

Nopal juice is rich in antioxidants and is also a diuretic, helping to reduce body swelling. Nopal can be used along with any other fruit or vegetable.

Ingredients

• 3 chopped nopal leaves;
• 1 slice of pineapple;
• 2 leaves of parsley;
• 1/2 cucumber;
• 2 peeled oranges.

Method of preparation

Place all ingredients in a food blender or centrifuge. Then it’s ready to drink.

2. Nopal salad

Ingredients

• 2 nopal leaves;
• 1 onion;
• 2 garlic cloves;
• 1 medium tomato;
• 2 coriander leaves;
• 1 avocado, diced;
• Salt and pepper to taste;
• Fresh cheese in cubes;
• 1 spoon of olive oil.

Method of preparation

Wash the nopal leaf and remove the thorns with a knife. Cut the nopal leaves into squares and then place them in a pot of water, along with the onion, garlic cloves and a pinch of salt. Let it cook for approximately 20 minutes. Once cooked, they should be placed in a glass container to cool.

Finally, it is recommended to chop the onion, tomato, cheese and avocado into cubes. Then, mix these ingredients with the nopal in a pot, adding olive oil, salt and pepper at the end.

4. Nopal pancake

Ingredients

• 1 nopal leaf;
• 1 cup of ground oatmeal or almond flour;
• 2 cups of corn flour;
• 1 spinach leaf;
• Salt to taste;
• 2 glasses of water.

Method of preparation

First, wash the nopal leaf and remove the thorns. Then it is necessary to cut into pieces and put in a blender along with the spinach and water. Let it beat until it becomes a homogeneous mass.

In a separate container, place the cornmeal, salt and ground oatmeal or almond flour. Then, put the mixture in the blender and stir until you create a consistency that you can pick up with your hands, making small balls, placing it in a frying pan or any other type of flat pan until cooked.

The filling can be made with white cheese, vegetables or grilled chicken, chopped or in strips, for example.

Side effects

Some possible side effects are related to the use of nopal in supplement form and could be headache, nausea or diarrhea.

Contraindications

Pregnant or breastfeeding women should not ingest nopal-based supplements, as the use of these products has not yet been scientifically proven. In people with diabetes and who are using drugs to lower blood sugar, the use of nopal should only be done under the guidance of a doctor, as its use can cause hypoglycemia.

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