No other fruits possibly provide such a rich tasting experience as tropical fruits. There are many that remain unknown or unfamiliar to Americans and people outside the tropics, but with the emergence of online retailing and proficient means of transportation, these fruits are becoming more available everywhere in the world.
One of these fruits is higo, known as prickly pear to the English-speaking and as nestle in South and Central American countries. People in Columbia call it higo tuna or simply tuna.
Higo originates in Mexico, is native to Peru also, and is available in two varieties, red and green. It feels soft to touch when fully ripe, and tastes similar to persimmon or a non-sour kiwi, but has flesh that is somewhat solid in texture, or grainy. Higo has small black seeds, which people spit out when the fruit is consumed because they are so hard.
This higo is not to be confused with the fruit of Ficus carica plant, which bears the same name in Spanish but is a fig.
Nutrition information for 100 grams raw prickly pear
Prickly pear or higo fruit is good to consume when trying to lose weight due to being low in saturated fat and very low in cholesterol and is also one of the best tropical fruits to enjoy for good general health.
Higo only contains 41 calories per 100 grams serving, providing 0.7 grams protein, 3.6 grams dietary fiber, 0.5 grams fat and 87.6 grams water. Nutrients in higo include the following:
Vitamins
Vitamin A 43.0 IU
Vitamin C 14.0 mg
Riboflavin 0.1 mg
Niacin 0.5 mg
Vitamin B6 0.1 mg
Folate 6.0 mcg
Minerals
Calcium 56.0 mg
Iron 0.3 mg
Magnesium 85.0 mg
Phosphorus 24.0 mg
Potassium 220 mg
Sodium 5.0 mg
Zinc 0.1 mg
Copper 0.1 mg
Selenium 0.6 mcg
Benefits of consuming prickly pears or higo fruits
Higo tastes sweet, but also delivers a mild tart flavor, especially if the fruit is not fully ripe. It’s best enjoyed once it reaches maturity when the flavor is pleasant and the flesh sweetest. It is a fruit that can be eaten both raw and cooked or pureed into flavorful juice.
Prickly pears come with substantial health benefits. The fruit enhances overall health and can prevent the formation and/or development of certain conditions starting with diabetes, osteoporosis, cancer and heart disease.
It boosts energy levels as a result of its carbohydrate content, which also promotes healthy brain activity and intestinal health through the amount of dietary fiber it provides. This dietary fiber can prevent obesity and cardiovascular disease among other illnesses.
Additional health benefits related to prickly pears include:
- Control of blood cholesterol levels: prickly pears contain both soluble and insoluble fiber, each providing different benefits. Pectin, which is the soluble fiber in the fruit, can help control blood cholesterol levels in the body, while cellulose and lignin, which are insoluble fibers, can lower the risk of developing digestive disorders.
- Bone and teeth health: prickly pears contain a generous amount of calcium, which is one of the strongest nutrients that strengthen the bones and prevent such disorders as osteoporosis from installing in the body. Calcium also ensures teeth health and prevents dental issues.
- Lower risk of cancer, heart disease, and eye disorders: prickly pears contain a number of antioxidants, which are compounds known to fight against various types of cancer and other age-related diseases such as macular degeneration and Alzheimer’s.
Prickly pears can be combined with other foods to enrich nutritional value; the fruit can also be made into jelly and jams or used as red food dye when juiced. Prickly pear juice makes a nice addition to lemonades.