Tuna plant, also known as prickly pear cactus, and coconut water have both been gaining popularity lately for their purported health and nutritional benefits. But what exactly are these two ingredients, and what are they good for?
In this article, we’ll take a closer look at tuna plant and coconut water – from their nutritional profiles to their health benefits to how to incorporate them into your diet.
Tuna plant, or prickly pear cactus (Opuntia ficus-indica), is a popular type of edible cactus that is native to Mexico but has spread to other regions of the world. It gets its name from the oval shape of its pads, which resemble the shape of a tuna fish.
The pads, also known as nopales or nopalitos, are the edible part of the cactus. They have a soft, succulent texture and a slightly tart, grassy flavor. Tuna plant pads are traditionally used in Mexican cuisine in dishes like tacos, salads, soups, and stews. They can be eaten raw, cooked, or pickled.
In addition to the pads, the red-purplish prickly pear fruit of the cactus can also be eaten. It has a sweet, melon-like taste similar to watermelon
Tuna plant is low in calories and packed with beneficial nutrients like vitamin C, calcium, magnesium, and antioxidants. It has been used for medicinal purposes like treating diabetes, high cholesterol, obesity, and inflammation.
Nutritional Benefits of Coconut Water
Coconut water is the clear, naturally hydrating liquid inside young, green coconuts. It has a slightly nutty, sweet taste.
Coconut water has skyrocketed in popularity over the past decade as a natural sports drink and refreshment beverage. It contains a rich source of electrolytes like potassium, magnesium, sodium, calcium, and phosphorous.
It also provides a variety of other important nutrients and minerals:
- Vitamin C – An antioxidant that boosts immunity
- Riboflavin (B2) – Converts food into energy
- Niacin (B3) – Supports metabolism and nerve function
- Manganese – Helps form bones and metabolize carbs, proteins, and cholesterol
- Potassium – Helps maintain fluid balance and heart health
With very few calories and sugar, coconut water makes for a low-calorie, nutrient-dense beverage choice.
The Health Benefits of Tuna Plant and Coconut Water
Both tuna plant and coconut water provide a wide range of science-backed health benefits:
Tuna Plant Benefits
- Helps regulate blood sugar levels
- Lowers bad LDL cholesterol
- Reduces inflammation
- Boosts immunity through antioxidant content
- Promotes digestive regularity
- May support weight loss
Coconut Water Benefits
- Natural hydration and electrolyte balance
- Aids exercise recovery
- Supports heart health with potassium
- Helps reduce blood pressure
- Anti-aging and skin hydration benefits
- Potential protection against kidney stones
The nutrients and compounds in these two ingredients like antioxidants and electrolytes are responsible for many of their advantageous effects on health.
The Nutrient Contents Compared
Tuna plant and coconut water have some overlapping nutritional benefits, but also some distinct differences in their nutrient contents.
Tuna Plant contains:
- Vitamin C
- Calcium
- Magnesium
- Dietary fiber
- Antioxidants like betalains
- Phenolic acids
- Polyphenols
Coconut Water contains:
- Potassium
- Sodium
- Magnesium
- Calcium
- Phosphorous
- Vitamin C
- Manganese
- Riboflavin
- Antioxidants
Both are low calorie, fat free, and cholesterol free. But tuna plant provides disease-fighting antioxidant plant compounds, while coconut water has hydrating electrolytes.
Possible Side Effects to Be Aware Of
Tuna plant and coconut water are generally very safe with minimal side effects. But some things to be aware of:
Tuna Plant
- May cause allergic reactions – especially the fruit
- Contains oxalates that could worsen kidney stones
- Can interfere with blood thinners like warfarin
Coconut Water
- High potassium could be problematic for those with kidney issues
- Contains natural sugars that could affect diabetes management
- May cause bloating or GI distress if consumed in excess
Pregnant or breastfeeding women, people with specific medical conditions, and those on medication should speak with a doctor before regularly consuming high amounts of tuna plant or coconut water.
How to Add Tuna Plant and Coconut Water to Your Diet
Here are some easy ways to incorporate these two nutritious ingredients into your everyday eating:
Tuna Plant
- Dice raw pads into salads, salsas, and slaws
- Saute sliced pads with onions and bell peppers
- Blend into smoothies
- Juice the fruit into refreshing drinks
- Pickle tuna plant pads and fruit into tangy toppings
Coconut Water
- Drink straight from the coconut or carton
- Use in place of water for smoothies
- Add to fruit juices or cocktails for electrolyte balance
- Combine with chia seeds to make hydrating chia pudding
- Freeze into popsicles for a cool, creamy treat
Tuna plant pads and fruit also pair well with eggs, beans, rice, chicken, and seafood. The options are endless!
Potential Recipe Ideas
Here are just a few recipe ideas that harness the nutrients of these two powerhouse ingredients:
- Tuna plant, mango, and shrimp salad with coconut water vinaigrette
- Coconut water smoothie with tuna plant and lime
- Tuna plant and black bean tacos with coconut water salsa
- Grilled tuna skewers with coconut water marinade
- Tuna plant stuffed chicken breast with coconut rice
- Chilled coconut water soup with tuna plant and cucumber
- Tuna plant fruit paletas with coconut milk
With some creativity, you can easily bring the health benefits of tuna plant and coconut water to all your meals. They make nutritious and refreshing additions to both sweet and savory recipes.
Should You Drink Tuna Plant and Coconut Water Together?
There are no safety concerns with consuming tuna plant and coconut water together. In fact, combining them can provide a powerful nutrition boost!
Some potential benefits of pairing tuna plant with coconut water:
- Hydration from the coconut water helps counter the diuretic effect of tuna plant
- The electrolytes in coconut water may aid nutrient absorption
- Tuna plant counters the potassium load of coconut water for better balance
- Coconut water can mellow the tartness of tuna plant
- Allows you to obtain a greater variety of nutrients
Blending both into a smoothie, juice, or salad dressing is an easy way to enjoy their combined nutritional virtues.