In these challenging days for the State of Israel, this is exactly the time to remember the most Israeli fruit there is: The prickly pear cactus fruit. Not only is it a clear Zionist symbol, but it’s also a true superfruit that deserves a place of honor on your plate.
Beyond being tasty and refreshing, the prickly pear cactus fruit is an excellent source of vitamins and minerals (details below), all for under 40 calories per fruit. Here are five health benefits that make the prickly pear cactus fruit truly worthy of attention:
1. Aids digestion and provides a feeling of fullness
The prickly pear cactus fruit is rich in dietary fiber—one of the most important components of a healthy diet. These fibers help regulate digestive system activity, prevent constipation, and contribute to a prolonged feeling of satiety. As a result, the prickly pear cactus fruit may support a healthy lifestyle and help maintain a normal weight—especially when used in place of a sweet or processed snack.
2. Packed with antioxidants – and helps strengthen the body
The orangey-red color of the prickly pear cactus fruit reveals what’s inside: Powerful antioxidants like beta-carotene, vitamin C, and polyphenols. These help the body fight free radicals, protect cells, contribute to the prevention of chronic diseases, and improve the appearance of the skin.
3. Supports cholesterol and heart health
Some studies show that prickly pear cactus fruit has the potential to reduce LDL (“bad cholesterol”) levels in the blood. Thanks to the combination of fibers and antioxidants it contains, the prickly pear cactus fruit supports heart health and can be a great addition to the diet of people with a family history of heart disease or high blood pressure.
4. A sweet fruit with a low glycemic index
Contrary to what you might think, the prickly pear cactus fruit has a relatively low glycemic index, meaning it doesn’t cause a sharp and rapid rise in blood sugar levels. As a result, it may be suitable even for diabetics (with professional guidance, of course), and for anyone looking to balance their blood sugar as part of a balanced diet.
5. A natural boost of vitamins and minerals
In addition to all the benefits already mentioned, the prickly pear cactus fruit also provides a wealth of essential nutrients: Magnesium to support the nervous system, potassium to maintain fluid balance and heart activity, calcium for bone health, and even a bit of iron. All this in a small, natural—and completely local—fruit.
In summary: how many prickly pear cactus fruits should you eat—and when?
The prickly pear cactus fruit fits perfectly as a snack between meals, as a salad topping, or as part of a refreshing fruit plate. You can also enjoy it frozen as a summer snack, or as a natural juice (just be careful with added sugar). It is recommended to eat 1–2 fruits a day, especially during its peak freshness—from April to the end of summer.
Note: The peel should be removed carefully—the tiny thorns can be stubborn. If buying in the market, it's best to choose pre-washed fruits or wear gloves when peeling.
Michal Sukman is a dietitian at the Central District of Maccabi Healthcare Services.