Nopal cactus: health benefits, uses and recipes

Spiky, yet satisfying...

While it might seem a bit intimidating to those unfamiliar with it, many people around the world eat cactus as a vegetable.

The nopal cactus is very common in Mexican cuisine and is enjoyed throughout Latin America, dating back to the Aztec and Maya people. If you alarmed by the spines, fear not - the tough skin of the young cactus pads (nopales) are removed before cooking!

Traditionally, nopales are prepared by rinsing the pads thoroughly before chopping and adding to all sorts of foods, from tacos to salads. They can also be enjoyed as a main, and are especially nice grilled. Many people compare them to green pepper in terms of texture and appearance.

If you visit Mexico, you are likely to come across nopales planted in cans on doorsteps or balconies, or in the wonderful markets in nearly every town. Look out for their round pads, topped with pink, spiky fruit, along Mexican highways or in gardens. It fares especially well in volcanic regions and chaparrals.

Alternatively, the cactus may come to you! In Mexico, it's common for older women to sell nopales door-to-door, transporting them using buckets carried on their heads. All told, the nopal cactus industry is worth around USD$150 million and provides jobs for 10,000 people.

In the US, you will probably be able to find canned or pickled nopales in the supermarket, or look for dried cactus or cactus juice.

How to enjoy nopales

Nopal cactus is a surprisingly versatile accompaniment to many different dishes. Whether you try it in the aforementioned tacos and salads, or decide to pair it with shrimp or potatoes, it adds a satisfying note to many recipes. Huevos con nopal (nopal and eggs) is a popular Mexican breakfast, eaten with homemade salsas.

Today, nopal cactus is also used to make traditional sweets.

If you would like to try nopales, you could also consider using them topically. Much like aloe vera, nopal juice feels soothing on the skin and is often used as a home remedy for insect bites and small cuts.

Two of its other myriad uses include firming up plaster, and the production of dyes in pre-Hispanic times.

Nopal benefits

While Mexican cuisine is well-established on the world stage, nopales still seem quite exotic to many North Americans and Europeans. However, that looks likely to change, as consumers are more open to trying new and interesting foods from around the world.

What's more, nopal cactus doesn't just taste good. It's good for you, too.

Latin American folk healers, known as curanderos, have long used nopal cactus to treat various ailments. As with so many natural remedies, modern science is finally beginning to catch up with traditional wisdom and provide real, empirical evidence to back up nopal's medicinal claims. This is especially important when you consider than 80% of the world's population relies on herbal remedies for health.(1)

Traditionally, nopal is used as a remedy for colds, boils, coughs, cystitis and gut ailments.

Nopal cactus for diabetes

A traditional use of this cacti in Mexico has been in the treatment of diabetes. A study conducted in Mexico found that people with type 2 diabetes who ate nopal for breakfast exhibited lower blood sugar and insulin levels.(2) This may be partially due to its high fibre content.

However, you should talk to a doctor when taking nopal at the same time as Western oral anti-diabetic medications.(3) Something else to look out for is possible contamination with salmonella from soil or water. As a result, as with all fruits and vegetables, you should properly clean this ingredient before using it in food preparation.

Nopal for healthy heart

Fibre may also be the reason why studies have found that nopal lowers bad (LDL) cholesterol in humans and animals.(4) Either way, eating it as part of a healthy diet and exercise regimen is good for heart health.

Ease joint pain with nopal cactus

Calcium is essential for bone health. However, getting enough of it can become more difficult as plant-based eating becomes a popular choice. Studies have shown that calcium intake from nopal cactus benefitted bone density and eased joint pain resulting from osteoarthritis in women.(5)