Prickly pear, or cactus fruit, is a type of cactus that is commonly found in Mexico and other parts of the world. It is used for centuries by indigenous people for its many health benefits.

It is commonly eaten raw, but it can also be made into juice, jams, and even tea. Prickly pear tea, in particular, is made from the fruit or pads of the cactus. 

So let's explore the numerous benefits of prickly pear tea, from its antioxidant properties to its ability to promote weight loss and improve skin health.

9 health benefits of prickly pear tea

The main benefits of prickly pear tea include:

1. Rich in antioxidants

Prickly pear tea is a rich source of antioxidants - compounds that help protect your cells against damage caused by free radicals (1). Free radicals can cause oxidative stress, which has been linked to many chronic diseases.

Research has shown that prickly pear tea is rich in several types of antioxidants, including betalains, flavonoids, and vitamin C. 

Betalains are water-soluble pigments that give prickly pear its distinctive red and purple colour. They have strong antioxidant and anti-inflammatory properties.

According to research, prickly pear is a source of bioavailable betalains. The same study also suggests that these compounds can bind to LDL and make it more resistant to oxidation.

Flavonoids are another type of antioxidant found in prickly pear tea. They are plant compounds that have been shown to have anti-inflammatory and anticancer effects. 

In one study, researchers found that prickly pear has a very high content of flavonoids. Their bioavailability is also very high, up to 100% (2).

Prickly pear is also a very good source of vitamin E and C (3).

2. Supports digestion

Prickly pear is traditionally used as a digestive aid in Mexican and Native American cultures. Most of the digestive benefits of prickly pear are related to its fibre content. Unlike consuming the whole fruit, prickly pear tea specifically, does not have a lot of fibre.

But recent research has shown that prickly pear tea can also support digestive health in other ways. Here is how:

• First, prickly pear tea has been found to have anti-inflammatory effects in the digestive tract, which may help relieve symptoms of inflammatory bowel disease (IBD) such as Crohn's disease and ulcerative colitis (4) (5).

• Second, prickly pear has prebiotic effects. This means it can help promote the growth of beneficial bacteria in the gut. 

• A recent study from 2022, found that prickly pear polysaccharides can regulate the growth of beneficial bacteria that help support immune function and improve digestion (6).

• In addition, Prickly pear contains a compound called hesperidin (7). This compound can help reduce inflammation in the gut and improve the barrier function of the intestines (8).

3. Boosts the immune system

Prickly pear tea contains a range of antioxidants, vitamins, and minerals that can help support immune function and protect against disease (9). 

As mentioned above, prickly pear tea is rich in vitamin C, a powerful antioxidant that can help strengthen the immune system and protect against infections.

In addition, prickly pear tea contains a range of other bioactive compounds, such as rutin, and other flavonoids, betalains, and phenolic acids. These have antiviral and antimicrobial properties (10).

Studies have shown that prickly pear extract can help boost immune function and protect against infections. 

For example, a recent study from 2022, found that prickly pear extract increased the production of white blood cells and improved immune function in mice (11). 

4. Regulates blood sugar levels

Another benefit of prickly pear tea is its ability to help regulate blood sugar levels (12). 

Prickly pear tea contains compounds called betalains, which have been shown to have anti-diabetic effects (13).

A study published in the journal Nutrition & Metabolism found that consuming prickly pear fruit extract for six weeks helped reduce fasting blood glucose levels and improve insulin sensitivity in people with type 2 diabetes (2).

Another study published in the journal Diabetes Spectrum found that consuming prickly pear fruit daily for six weeks helped lower blood sugar levels in people with type 2 diabetes (3).

Also, an older study from 1996, showed that prickly pear extract can help regulate glucose levels in rats (14).

5. Promotes weight loss

Prickly pear tea may also be beneficial for those looking to lose weight. The flavonoids in cactus fruit are shown to have anti-obesity effects (15). 

According to a meta-analysis from 2015, prickly pear supplements could help lower body mass index and percentage body fat. But, here is the catch, the effect is too small to be clinically significant (16). 

So even though it can be beneficial for weight loss, you can not count only on prickly pear to make a huge difference. But it could be a healthy addition to your diet that supports weight loss.

6. Reduces inflammation

Inflammation is a natural process that helps the body fight infection and injury. However, chronic inflammation can contribute to the development of many chronic diseases, including heart disease, diabetes, and cancer (17).

Prickly pear tea contains compounds called betalains, which are shown to have powerful anti-inflammatory effects (18). 

A study published in 2022, found that administering prickly pear extract to mice helped significantly reduce their inflammation and rheumatoid arthritis symptoms (19).

7. Improves skin health

Prickly pear tea may also be beneficial for improving skin health. The antioxidants and anti-inflammatory compounds in prickly pear can help protect the skin from damage caused by free radicals and inflammation. 

In addition, the high levels of vitamin C in prickly pear can help stimulate collagen production, which is important for maintaining healthy skin (20).

A study from 2016, found that applying prickly pear extract to the skin helped improve skin hydration in healthy subjects. 

Another study, found that prickly pear oil has antimicrobial effects and can help with wound healing.

8. Supports heart health

Prickly pear tea may also be beneficial for heart health due to its high levels of antioxidants and anti-inflammatory compounds.

One of the anti-inflammatory compounds in prickly pear is hesperidin (21). This compound can have many beneficial effects on cardiovascular disease risk factors (22).

Additionally, studies have shown that prickly pear may help lower cholesterol levels (23). 

A study from 2012, found that mice who consumed prickly pear extract in addition to a high-cholesterol diet, had lower levels of cholesterol compared to placebo (24).

9. Reduces hangover symptoms

Research suggests that prickly pear extract may help reduce hangover symptoms.

A study found that taking prickly pear extract five hours before drinking alcohol reduced the incidence and severity of hangover symptoms in healthy adults. 

According to the same study, hangover symptoms are largely caused by inflammation. Prickly pear extract is able to reduce hangover symptoms by blocking the production of inflammatory substances.

While more research is needed to fully understand the effects of prickly pear extract alcohol hangover, the current evidence suggests that it may be a useful tool for reducing the severity of some symptoms.

How to make prickly pear tea

Ingredients

• the fruit of 1 prickly pear

• 2 cups of boiling water

How to prepare

Prepare the prickly pear by carefully removing the prickles and peeling away the skin, as described here. Next, cut the fruit into slices and add to a pot with boiling water. Turn the heat down and let it sit for about 10 or 20 minutes, if you want a stronger flavour. 

After that strain the tea and let it cool, if necessary. You can serve the tea as is, or add some lemon or honey. 

This is the base recipe for prickly pear tea, feel free to experiment with it. For example, you could use freshly brewed green or black tea, instead of water. If you want an even stronger taste, you could mash the prickly pear and use the fruit pulp instead of fruit slices.

Possible side effects

Prickly pear is generally safe to consume, as long as you keep a few important things in mind:

• Always make sure you have properly removed the prickles (glochids) from the fruit.

• Eating too much prickly pear can cause diarrhoea, upset stomach, indigestion, bloating, nausea, and other related symptoms.

• In some very rare cases, eating prickly pear seeds can cause bowel obstruction (25).

• There is not much research on the effects of prickly pear on pregnant or lactating women. So we are not sure if it is safe during pregnancy and lactation.

• Always consume prickly pear in moderation. Eating too much of anything could always have unwanted side effects.

Wrap up

• Prickly pear, or cactus fruit, has been used for centuries for its many health benefits.

• It is commonly eaten raw, but it can also be made into juice, jams, and even tea.

• Prickly pear contains many antioxidants and is a good anti-inflammatory food.

• Always make sure to remove the prickles and peel the fruit properly. This post explains how.