Macadamia nuts benefits are truly impressive! Macadamia nut is considered the world’s finest nut 1 . Botanically, macadamia nut belongs to the genus Macadamia, from the family of Proteaceae. Some of the common names include bush nut, Queensland nut, Australia nut, etc.
These buttery flavored nuts are cultivated from macadamia nut trees, which are grown in tropical climates of Brazil, Australia, New Zealand, Indonesia, South Africa, and Kenya. Even though Australia is the greatest producer of Macadamia nuts, nuts are grown in Hawaii are the most hailed for their wonderful taste. Their crunchy texture and delicate flavor make them a pleasure to consume. 2
Macadamias are a rich source of iron, Vitamin A, protein, folates, niacin, thiamin, and riboflavin. They also contain moderate amounts of magnesium, potassium, phosphorus, calcium, zinc, and copper. Macadamias contain antioxidants like polyphenols, selenium, flavones, and Amino acids. It’s also a good source of carbohydrates like maltose, glucose, fructose, sucrose, and some starch-based carbohydrates. 3
Serving Size: 100 grams (3.5 ounces), raw
|Calories from Fat||634|
|Total Fat||76 g||117%|
|Saturated Fat||12 g||60%|
|Total Carbohydrates||14 g||5%|
|Dietary Fiber||9 g||34%|
|Vitamin A0%||Vitamin C||2%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie
Macadamia Nuts Benefits
Sweet, delightful and flavorful macadamia nuts are one of the most popular edible nuts packed with remarkable health-benefiting nutrients. Here are the possible health benefits of macadamia nuts:
- Reduce Cholesterol Levels
Macadamias are 100% cholesterol-free and really beneficial to decrease cholesterol levels. These nuts are rich in healthy monounsaturated fat that is said to be cardioprotective by reducing levels of “bad “cholesterol and assist to clean the arteries. Macadamias also reduce the risk of coronary disease and lower the level of triglycerides. 4
- Good for Weight Loss
Many people often avoid eating macadamias thinking that they are laden with cholesterol and fats. But, the fat in macadamias is monounsaturated fat that promotes weight loss. 5
Macadamia nut is rich in omega 7 fatty oil and palmitoleic acid, which provide building blocks for the enzymes and regulate the burning of fats and curb the appetite 6 . Moreover, palmitoleic acid reduces fat storage by increasing fat metabolism. Their fatty acids content makes them an exceptionally satisfying nutrient, and you will need just a handful to feel satisfied.
- Boosts Bone, Cell, and Tissue Strength
Macadamia nut oil is really popular nowadays. And there is a great reason for that. This oil plays a crucial role in keeping the strength of the bones, cells, and tissues of the body. This is because of its abundance in magnesium, a mineral that also provides support to nerve and muscle functions and helps in stabilizing heart rhythm. 7
- Prevent Cancer
Another macadamia nut health benefit comes from their high content of flavonoids. Flavonoids are found naturally in these plants and can help protect from environmental toxins and prevent cells from damage. These flavonoids transform into antioxidants in the body 8 . Furthermore, these antioxidants search and kill free radicals and protect the body from numerous diseases and some types of cancer, which include stomach, prostate, lung, cervical, and breast cancer. 9
- Dietary Fiber
Macadamia nut contains about 7 percent of dietary fiber, which comprises of complex carbohydrates and includes various types of insoluble and soluble fiber. Dietary fiber aids digestion provides roughage, promotes satiety, and help in reducing constipation and some other diseases related to it.
- Maintain the Health of Skin, Nails, and Hair
Macadamias contain a major level of protein, which is an important component of our diet and creates connective tissues and muscles in our bodies. Proteins are a great part of the blood and act positively on the health. They also help to maintain the health of skin, nails, and hair. 10
- Support Bone Health
Phosphorus in macadamia nut plays numerous roles including teeth and bone mineralization, absorption, metabolism, and transportation of nutrients. Calcium also assists in the formation of bones and teeth. 11
Manganese in macadamias assists the body to deposit new bone tissue so that the skeleton stays strong as we age. Omega 3 reduces the severity of arthritis and prevents osteoporosis. 12
- Promote Brain Health
Macadamia nut supports the health of the nervous system. These nuts contain copper which helps to make neurotransmitters (powerful chemicals) that the brain cell uses to send chemical signals. Plus, macadamias are rich in oleic acid that plays an essential role in the reduction of inflammation and boosting of memory power. 13
- Provides Hydration
Various factors, including hot showers, beauty treatments, etc. deplete moisture from your skin and hair. In order to make sure they are healthy, you must keep them well-hydrated.
As we mentioned earlier, our bodies naturally produce palmitoleic acid, though it rapidly gets depleted with age. The omega-7 that macadamia nut oil plays a crucial role in replenishing palmitoleic acid in the body and keeps your hair and skin well hydrated.
Healthy Macadamia Nut Recipe: Raw Macadamia Fudge
- 1 cup of raw macadamia nuts (or use half a cup of macadamia nut butter)
- ½ teaspoon vanilla extract
- 1 tablespoon honey
- 1 tablespoon coconut oil
Unsweetened coconut, roasted instead of raw macadamia nuts, raisins or other dried fruit, 1 teaspoon cacao powder, substitute 2 to 3 teaspoons of powdered stevia for the honey, 1 large mango (peeled, pitted)
- If processing your macadamia nuts (instead of using prepared macadamia nut butter) put them into your blender and grind until smooth and nice.
- Add the rest of the ingredients and then continue processing till you get a creamy mixture.
- Use a spatula to transfer the blend to a parchment paper-lined baking dish (or simply to a dinner plate) and smooth the top till flat.
- Put in the freezer for about 30 to 60 minutes or until
- In the end, cut into squares and serve. Enjoy!
- Note: the squares melt fast, therefore place them into a baggie and then return them to the freezer between servings.
Macadamia Nuts Side Effects
Macadamias are safe as food, and they seem to be safe as a remedy for most people. They may cause an allergy, though this is really rare.
Special Precautions and Warnings:
Pregnancy and breast-feeding: These nuts are safe when consumed as food. However, it is not evidence whether it is safe to take them in greater medicinal amount during pregnancy or breastfeeding. Stick to food amounts and play it safe. 14
Eating nuts regularly have a positive effect on the health. Macadamia nuts contain a great range of nutritious and health-promoting nutrients, which make them a significant part of every diet. A well-balanced diet containing these nuts promotes optimal health and a reduction in some regenerative diseases.