Prickly pears, raw (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
8.0
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 7.8 (97.0%) |
| Fat | 0.2 (2.4%) |
| Protein | 0.09 (1.1%) |
| Total | 8.0 (100%) |
Serving: 1 pad peeled [19g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 17 (89.2%) |
| Carbohydrate | 1.9 (10.2%) |
| Ash | 0.07 (0.4%) |
| Protein | 0.02 (0.1%) |
| Fat | 0.02 (0.1%) |
| Total | 19 (100%) |
Serving: 1 pad peeled [19g]
Benefits
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High in vitamin C and antioxidants which help boost the immune system and protect cells from damage
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Rich in fiber which aids digestion and promotes regularity
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Contain many phytonutrients and betalains pigments which have anti-inflammatory properties
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Good source of vitamin A which is important for vision and cell growth
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Low in calories and fat but high in water content making it a healthy snack or addition to meals
Risks
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Prickly pears contain oxalate which can cause kidney stones in some individuals if consumed in large quantities
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The tiny seeds inside prickly pears can cause intestinal blockage or damage if swallowed
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Some people may experience an allergic reaction to prickly pears including symptoms like mouth tingling, itching, hives and swelling
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Prickly pears are high in vitamin C but eating too many may cause diarrhea or upset stomach in some individuals
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The spines on prickly pears can cause minor skin irritation or puncture wounds if not handled carefully
Additional Information
Prickly pears, raw, are a nutritious fruit that offer several health benefits. Native to the Northern Plains of the Americas, these unique fruits are known for their vibrant colors, sweet flavor, and numerous health-promoting properties. Let's explore the primary attribute and additional secondary attributes of prickly pears to understand their nutritional benefits and potential risks.
The primary attribute of prickly pears is their high content of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements, preventing constipation, and supporting overall gut health. A single cup of raw prickly pears provides about 5 grams of dietary fiber, which is approximately 20% of the recommended daily intake for adults. Adequate fiber intake is also linked to a reduced risk of heart disease, stroke, and certain types of cancer.
In addition to fiber, prickly pears are rich in essential vitamins and minerals. They are an excellent source of vitamin C, which is essential for a strong immune system, collagen synthesis, and wound healing. Prickly pears also contain significant amounts of vitamin A, which supports healthy vision, skin, and immune function. Moreover, they provide small amounts of B vitamins, including thiamin, riboflavin, and niacin, which are involved in energy production and maintaining a healthy nervous system.
Secondary attributes of prickly pears include their low-calorie content and potential blood sugar regulation properties. With only about 60 calories per cup, prickly pears can be a great addition to a calorie-conscious diet. Furthermore, the fruit has a low glycemic index, indicating that it causes a slow and steady rise in blood sugar levels. This makes prickly pears a suitable choice for individuals with diabetes or those aiming to manage their blood sugar levels.
However, it is important to be cautious when consuming prickly pears due to their potential risks. As the name suggests, these fruits are covered in spines or glochids, which can cause skin irritation and injury if not handled properly. It is crucial to use gloves or tongs to remove the spines before consuming or preparing prickly pears. Additionally, some individuals may be allergic to prickly pears, so it is advisable to start with a small amount and monitor for any adverse reactions.
Moreover, while prickly pears are generally safe to consume, their seeds should be avoided, as they are hard and can cause intestinal blockage or discomfort. It is recommended to enjoy the flesh of the fruit and discard the seeds.
In conclusion, raw prickly pears from the Northern Plains Indians provide numerous nutritional benefits. With their high fiber content, essential vitamins, and minerals, they support digestive health, boost the immune system, and offer potential blood sugar regulation properties. However, precautions should be taken when handling the spines and avoiding the consumption of seeds. Incorporating prickly pears into a balanced diet can be a delicious and nutritious way to enhance overall health and well-being.