Eating Prickly Pear Fruit Is High In Magnesium (And Has An Unexpected Effect On Your Cholesterol)

Magnesium is essential to keeping your body functioning normally. The mineral plays a part in multiple systematic processes, not the least of which are your energy levels, bone strength, and heart. But as can happen with all necessary nutrients, magnesium levels can start to tank. When they do, your body responds. Have you been feeling exhausted? Losing your appetite? These are just some of the ways your body reacts when you're low on magnesium.

To ensure your magnesium levels don't plummet, you may want to fuel up on magnesium-rich foods like prickly pear. In exchange for eating a single cup of pink prickly pear fruit, you'll get a full 127 milligrams of magnesium. (For perspective, the age- and gender-based recommended daily dose of magnesium for adults is between 310 and 420 milligrams.)

You get more than just magnesium from prickly pear, though. Every cup of prickly pear fills you with 5.6 grams of dietary fiber as well. And one of the benefits of all that fiber is that you may experience an unexpected, but definitely welcome, effect on your cholesterol.

According to some scientific evidence, prickly pear fruit may help bring down cholesterol levels. A 2011 article in Herbal Medicine: Biomolecular and Clinical Aspects notes that several studies have shown that prickly pear can bring down total cholesterol levels, "bad" (LDL) cholesterol levels, and triglycerides in experiments. In one of those studies, male subjects who consumed prickly pear derivative products were able to lower their total cholesterol by 12%, their LDL cholesterol by 15%, and their triglycerides by 12%.

What gives prickly pear its cholesterol-lowering promise? One key factor may be its high amounts of soluble fiber. Though both soluble and insoluble fiber can contribute to improved cardiovascular health, soluble fiber has been identified as particularly helpful in reducing cholesterol. That's why soluble fiber tends to be the type of fiber you should focus on eating if you have high cholesterol.

A 2023 review in Advances in Nutrition concluded that by eating an additional 5 grams of soluble fiber daily, you could decrease your total and LDL cholesterol levels. That's a nice trade-off for eating a fruit that's naturally sweet and offers an opportunity to mix up your standard meals.

Prickly pears may be potentially beneficial, but there are three caveats to keep in mind when you decide to bring them into your diet. First, it may be challenging to find prickly pear fruit depending upon where you live. Prickly pear grows in desert environments, although it can be shipped through online distributors for a premium price. 

Secondly, if you find prickly pear fruit that's freshly harvested, you will want to wear gloves when preparing it. If the spines are intact, they can cause an uncomfortable, lasting sting. (The good news is that you can buy prickly pears with the spines removed.)

Finally, know that prickly pear can sometimes cause gastrointestinal distress if you're unaccustomed to eating it. Therefore, take it slowly whether you plan to eat it or turn it into a beverage. (If you're wondering if cactus water can be good for you, the short answer is yes!)

Dietitian Hope Wilson gave this advice if you plan on putting chunks of fruit into the blender or juicer (via the American Heart Association): "[R]emember to dilute the juice with water because drinking a lot of prickly pear juice all at once can cause stomach discomfort and possible nausea." But that doesn't mean she isn't a fan. On the contrary, Wilson touts the prickly pear as a nutritional powerhouse that deserves more than a second look, especially if you want to improve your overall and cardiovascular health.