The Nopal: Tasty, Cheap, and Good for You
Translated by Edda Mata
I chose this article because as a Mexican I thought it was important for English speakers travelling to Mexico to understand the benefits of the nopal; an exotic vegetable, and dare them to try it on their next trip to Mexico. Unlike other consumer-oriented articles, this article’s main purpose is not so much to sell a particular branded product to the consumer, but to inform them of the health benefits of consuming a local produce.
Source text: “Nopal: sabroso, benéfico y barato”
The Nopal: Tasty, Cheap, and Good for You
Adriana Hernández Uresti
Its nutritional contributions, its qualities (true or invented) to prevent and/or control some diseases, the possibility of cooking it in different ways and even eating it raw, and its low cost (less than a peso per piece) are enough reasons for this vegetable to have earned a place on the dining table of Mexican families, who in average consume 6.36 kg per year.
The production of nopal has increased over the past decade; not only has its plantings increased, but also the states where it gets cultivated, assured Javier Montes de Oca, president of the Consejo del Nopal y Tuna (Nopal and Pickly Pear Fig Council of Mexico City). According to the farmers’ representative, a key factor in this trend is the organization of the Feria Nacional del Nopal (National Nopal Fair), where the consumption and cultivation of this thorny food is promoted.
Although it is cultivated in 23 states throughout the country, there are four states considered the main nopal producers: the Distrito Federal (303, 755 tones), Morelos (61,110), Estado de Mexico (14,464) and Aguascalientes (13,178). Out of 436, 222 tons farmed each year, 97% is consumed fresh and the other 3% is used as a primary product by food, pharmaceutics, and perfumery industries.
Its demand has also increased outside the country, and even though Mexico is the main exporter, the amount of nopal sold in other countries is still little, less than 1% of the national production. The United States is the main market followed by Japan and some European countries.
For Those With a Big Appetite:
The nopal provides a daring table companion of proteins, calcium, iron, vitamins A and B, and fibre (even though it’s a food with a high amount of humidity, its dietetic fibre content is greater than 20%). These properties can be altered depending on the way it is consumed; for example, cooking it provokes a small loss in all the nutrients, particularly in carbohydrates, potassium and vitamin C.
According to the nutritionist, Cecilia Sommer, it is advisable that people with problems such as high glucose (like diabetics) consume raw nopal, given that it controls sugar levels more effectively than in its cooked form. The specialist also warns about the risks of broiling as this cooking method may result in the nopal containing traces of this mineral such as phenolic compounds derivatives, which are harmful for the health. There are no restrictions in regards to consuming it like that, but one of the thumb rules of smart nutrition must not be: a varied and balanced diet.
In regard to dehydrated nopal (in pills or other varieties), nutritionist Sommer, commented that: “when a food is dehydrated, normally the loss of water causes the nutrients content to increase by net weight; another advantage is that it has a longer shelf life, and for many people the fact that it isn’t slimy is important, however, it is precisely in its sliminess where one is able to find a significant source of fibre. In addition, dehydrated nopal is much more expensive than the fresh one.
The Father of all Remedies
In addition to its proven benefits, there are other fictional benefits that can be added, specially those invented by charlatans, who offer this product as “the mother of all remedies,” even for diseases that up to date have no cure. For Cecilia Sommer, the biggest myth that exists about the nopal is related to diabetes; she admits that there are in fact studies that demonstrate that its consumption decreases the level of glucose in the blood, but up to date there is no evidence to consider it a cure, like many people believe.
Its high fibre content (soluble and insoluble) is the main cause of its medical benefits, as it prevents or delays the absorption of sugars. In the book El Poder Curativo del Nopal (The Healing Powers of the Nopal) by Guillermo Murrayhe mentions that it helps control the following disorders:
Obesity: The insoluble dietetic fibre absorbs water and accelerates the passing of food through the digestive tract, preventing or delaying the absorption of sugars, which provoke a sensation of satiety, through which the ingestion of food is decreased; likewise, it helps regulate the intestinal movement.
Gastrointestinal Problems: The fibre and the mucilage (the slime) control the production in excess of gastric acids and protect the gastrointestinal mucous. Also, they contribute to a good digestion, avoiding constipation problems. Cholesterol: The amino acids, the fibre and the niacin avoid that the excess of sugar in the blood turns into fat; on the other hand, they metabolize the fat and the fat acids, thus reducing the cholesterol levels.
Arteriosclerosis: The effect of the amino acids and fibre, including the antioxidants, vitamins C and A, prevent the possibilities of damage in the blood vessels’ walls, like the formation of fat platelets.
Colon Purity: Insoluble fibres help dilute the concentration of carcinogenic agents in the colon, which can help to a degree prevent the appearance of such disease.
There is no doubt that including the nopal in daily diet is very recommendable, due to its nutritional benefits as well as its medical benefits. Although it is worth mentioning that it is not a drug on its own, but an supplement to help control or prevent the problems already mentioned.
The Scientists raise their hands
The innovations in the production and procedure of the nopal are few; actually, the majority of the farmers use traditional sowing systems. Despite what has been mentioned, researchers of different centres work to improve its farming. Three examples are:
Increased resistance: Doctor Candelario Mondragón Jacobo, at the Instituto Nacional de Investigaciones Forestales Agrícolas y Precuarias (National Forest Research Institute of Agriculture and Livestock) works in genetic improvement of nopal in order to increase its protein content and make it more resistant to frost and pests; likewise he develops cactus figs of different colours from the traditional ones in order to make them more attractive. In the case of the forage nopal, he seeks to improve its nutritional content, to facilitate cattle its consumption.
Thorn Free: Engineers at the Instituto Politecnico Nacional (IPN) (National Polytechnic Institute) have designed a machine capable of cutting off 80% of the nopal’s thorns, at a velocity of four seconds per piece. This equipment could help accelerate the process of de-thorning, a task that has been qualified by farmers as slow, tiring and tedious. Engineers Guillermo Cruz Villa, Jacobo Moreno Cruz and Sigfrido Soria Farias, at the Unidad Profesional Interdisciplinaria de Ingeniería y Technologías Avanzadas (Professional Interdisciplinary Unit of Engineering and Advanced Technologies), work with farmers from Milpa Alta to develop a machine at an industrial level.
Strong Bones: The doctor Mario Enrique Rodriguez, at the Centro de Física Aplicada y Tecnología Avanzada (Department of Physics and High Technology) in the UNAM, is the head of the project “Nopal flour as a treatment to prevent osteoporosis.” It is still rather early to offer conclusions, but no one would be surprised that this product could add a new virtue to the ones we already know.
In detail
The nopal is endemic of America; there are 258 species, out of which 100 exist in Mexico, the main producer at a national level. Nopal is the name given to several species of the Oputina genre, of the cactus family. The Nopalea Cochenillifera is the species that we normally consume and the one referred to in this text.
Multiple Possibilities
Nopal mole, nopal pizza, nopales y cheese sauce, spaghetti with nopales or with cream, dirty beans with nopales, Jell-O, marmalade, ate, nopal cake, tamales with nopales and cattle brains, nopal cookies with cinnamon and a tuna salad, are only some of the 112 recipes that the Recetario del nopal de Milpa Alta, D.F. & Colima (number 48 of the collection Popular Indigenous cuisine of the General Cultures Directorate of CONACULTA). The recipes were collected among the people of the Distrito Federal, the majority producers of Milpa Alta. This culinary jewel can be found in Educal bookstores (www.librosyarte.com.mx) and in the National Museum of Popular Cultures.
Nutritional Facts
Every 100 grams of nopal contain: Energy: 27 kcal Proteins: 1.7g Fat: 0.3g Carbohydrates: 5.6g Calcium: 93 mg Iron: 1.6 mg Retinol (Vitamin A): 41 mcg Thiamin (Vitamin B1): 0.03 mg Riboflavin: (Vitamin B2): 0.06 mg Niacin: 0.3 mg Ascorbic Acid (Vitamin C): 8 mg Source: Instituto Nacional de Nutrición (National Nutrition Institute).
Tips for Nopal Lovers
Pick nopals with firm thorns (a sign of their of freshness) and without brown-orange stains (a symbol of oxidation). When eating them raw, asides from washing them it is indispensable to disinfect them. Boil them with little water, and avoid overcooking them as this decreases its nutrimental benefits. Use a copper pot to cook them if you want them to keep a lively green colour. If possible, buy and consume them the same day. If you want to store them, put them in a plastic bag inside the fridge; they will preserve well for three days. Grilled nopales tend to have some white spots after a couple of days of storage; these are due to the vegetable reactions and signs of decay. Source: Nutricionist Cecilia Sommer.
