Nuts are known to support your heart and brain health because of their amazing nutrient profile. One such is the Australian native macadamia nuts.
Macadamias are round, cream-colored, and sweet nuts from the macadamia nut tree. Similarly, like walnuts, they are enclosed in a tough shell and have a rich, buttery texture.
Today, it is grown in many places apart from Australia and has found its place in several cuisines around the world. In this blog, we will uncover the nutritional profile, health benefits, and potential risks and considerations of macadamia nuts. So, let’s get started!
Nutritional Profile Of Macadamia Nuts
Macadamia contains healthy fats, particularly monounsaturated fats. Moreover, they are also a good source of fiber, vitamins, and minerals.
Below are the details for the 100 gm of macadamia nuts nutrition by the USDA:
| Nutrient | Value |
| Energy | 718 kcal |
| Protein | 7.91 gm |
| Total Fat | 75.8 gm |
| Carbohydrate | 13.8 gm |
| Fiber | 8.6 gm |
| Vitamin B1 | 1.2 mg |
| Vitamin B6 | 0.3 mg |
| Magnesium | 130 mg |
| Manganese | 4.1 mg |
Along with these macronutrients and micronutrients, macadamia also includes vitamins B3, B9, E, phosphorus, potassium, calcium, iron, zinc, and copper.
Health Benefits Of Macadamia Nuts
These nuts offer many health benefits because of their rich nutrient profile. Let’s have a deeper understanding of the top 10 macadamia nuts benefits:
1. Provides Energy And Supports Metabolism
Macadamia nuts are high in healthy fats and B vitamins. The nuts are particularly high in monounsaturated fats (MUFA), such as oleic acid and palmitoleic acid. These fats are slow-burning sources of energy. Unlike carbs, they don’t cause quick spikes in blood sugar and provide a more stable and long-lasting source of energy.
These nuts contain B vitamins, particularly vitamin B1, which is essential for the metabolism of carbohydrates into energy. B vitamins such as niacin and thiamin act as coenzymes in metabolic reactions, which help to convert the macronutrients into usable energy in the form of ATP.
Additionally, magnesium is an essential mineral, which is part of more than 300 biochemical reactions in our body and is part of the energy production process.
2. Supports Heart Health
The oleic acid in macadamia nuts helps the body lower LDL (bad) cholesterol; this reduces the buildup of plaque in the arteries. At the same time, it also increases the amount of HDL (good) cholesterol in the bloodstream, which helps to remove the LDL.
This balance reduces the risk of atherosclerosis (hardening of the arteries) and can reduce the risk of heart attack and stroke. So, regular consumption of macadamia can improve your blood lipid profile.
These nuts are a good source of potassium and magnesium. Potassium helps relax the blood vessels, which reduces the blood pressure. Magnesium, on the other hand, helps to regulate the heart rhythms and supports better blood circulation in the body. All of these nutrients together help to reduce the risk of coronary artery disease (CAD).
3. Helps In Weight Management
Eating macadamia in the form of healthy snacks can help you curb hunger between meals. The healthy fats signal the release of the leptin hormone, which makes you feel full and reduces the likelihood of overeating.
Oleic acid in the nuts reduces hunger and enhances metabolism, which makes it your long-term weight loss companion. Additionally, protein and fiber in the nuts both take longer to digest, which keeps you full for a longer period after eating.
Macadamias are a rich source of palmitoleic acid, an omega-7 fatty acid. Studies suggest that palmitoleic acid can enhance lipid metabolism and help the body utilize fat more efficiently.
Additionally, as we discussed earlier, the B vitamins and magnesium help to maintain a healthy metabolism. So, all of its nutrients together support your weight loss plans.
4. Reduces The Risk Of Cancer
Macadamia nuts are a good source of antioxidants, such as flavonoids and tocotrienols. The antioxidants neutralize the free radicals, which can cause DNA damage and lead to cancer development.
Tocotrienols are a form of vitamin E, which has shown promising results in reducing the risk of cancer, particularly breast cancer and prostate cancer. Studies show that tocotrienols can inhibit the growth of cancer cells and reduce the risk of cancer because of their anti-inflammatory and antioxidant properties.
The dietary fiber in macadamias can reduce the risk of colon cancer. Fiber helps to maintain a healthy digestive system and reduce the risk of developing colon cancer. They also bind to potentially harmful substances in the digestive tract and remove them before they can cause harm.
5. Regulates Blood Sugar Levels
Macadamia nuts have a low glycemic index of 10, which means they have a minimal impact on your blood sugar levels. Foods with a low GI have slow absorption, which prevents rapid spikes in blood sugar and insulin levels.
Moreover, these nuts contain very few carbohydrates, making them a suitable snack for people with diabetes and for people who are looking to manage their blood sugar levels. The MUFA in macadamias helps to improve insulin sensitivity, which reduces the risk of insulin resistance and type 2 diabetes.
Additionally, palmitoleic acid is also known to improve insulin sensitivity and fat metabolism. So, these nuts help to improve insulin sensitivity, which reduces the risk of diabetes, and also help to manage blood sugar levels because of their low GI.
6. Promotes Bone Health
Macadamia nuts are a rich source of calcium, magnesium, phosphorus, and manganese. These minerals are essential for strong bones and to prevent conditions like osteoporosis. These nuts contain a small amount of calcium, i.e., about 85 mg per 100 gm. They may not be the major primary source of calcium, but with other calcium rich foods, they support bone health.
Magnesium helps in the conversion of vitamin D into the active form, which is necessary for calcium absorption and bone mineralization. It also promotes the proper functioning of parathyroid hormone, which regulates calcium levels in the blood and bones.
Macadamia contains a good amount of 188 mg of phosphorus per 100 gm. Phosphorus works together with calcium to build strong bone structures. About 85% of the phosphorus in the human body is found in bones and teeth.
Macadamias are a rich source of manganese, which provides more than 200% of the recommended daily intake. Manganese is essential for the formation of bone cartilage and bone collagen. It also helps in the metabolism of calcium and the formation of enzymes for bone formation and maintenance.
7. Reduce Inflammation In The Body
Macadamia nuts have anti-inflammatory properties due to their rich content of oleic acids, palmitoleic acid, tocotrienols, and flavonoids. Oleic acid helps lower systemic inflammation, which reduces the risk of chronic inflammatory diseases like heart disease, arthritis, and metabolic syndrome.
Palmitoleic acid helps decrease the production of inflammatory molecules and improves the body’s response to inflammation. It lowers the inflammation in tissue in cases of insulin sensitivity and cardiovascular disease.
The antioxidant properties of tocotrienols help in lowering inflammation and protect the body against neurodegenerative diseases, heart diseases, and certain cancers. The flavonoids in these nuts help in reducing inflammation at the cellular level and reduce the risk of inflammatory diseases.
8. Improves Brain Functions
Oleic acid in macadamia nuts is essential for maintaining the integrity of the myelin sheath, which surrounds the never cells. Palmitoleic acid helps in the protection of nerve cells from inflammation in the brain tissues.
The tocotrienols help in reducing the risk of cognitive decline, improving brain functions, and reducing the risk of age related neurological disorders. Thiamine (vitamin B1) helps in brain cell production and supports the synthesis of neurotransmitters, which are essential for memory and learning.
The anti-inflammatory properties of macadamias reduce inflammation in the brain, which improves cognitive functions and lowers the risk of Alzheimer’s and dementia. Moreover, manganese supports the production of neurotransmitters, such as dopamine and serotonin, which regulate mood, behavior, and cognitive processes.
9. Improves Digestive Health
Macadamia nuts can improve digestive health because of their content of dietary fiber, healthy fats, and anti-inflammatory compounds. The soluble fiber in macadamias acts as a food for beneficial gut bacteria, which promotes a healthy gut microbiome and improves overall digestive health.
The healthy fats in macadamia promote smoother digestion, help with the absorption of nutrients, and reduce the chances of digestive discomfort. The anti-inflammatory compounds such as oleic acid, palmitoleic acids, and tocotrienols can help reduce inflammation and the risk of IBS (irritable bowel syndrome)and Crohn’s disease.
The fiber in macadamia helps to regulate gut motility to ensure that food moves through the digestive system at a healthy rate. This maintains regular bowel movement, reduces bloating, and prevents constipation.
10. Supports Healthy Skin
Macadamia nuts support healthy skin through their high content of essential fatty acids, antioxidants, and vitamins. The healthy fats in macadamias help to deeply moisturize the skin and restore the lost hydration.
The antioxidants in the form of tocotrienols protect the skin from aging and environmental damage, promote an even skin tone, and enhance overall skin health. The anti-inflammatory properties of these nuts help soothe sensitive and inflammatory skin, reduce irritation, and promote healthy skin.
The B vitamins, such as vitamins B1, B3, and B5, in the macadamia, help improve blood circulation, lock moisture, and support the regeneration of skin cells. Additionally, the manganese in the nuts supports collagen production, reduces the signs of aging, and enhances overall skin texture.
How To Incorporate Macadamia Nuts In Diet?
You can easily include macadamias in your diet, which will enhance the flavor and nutritional content of your meal. You can include these nuts in your daily routine in the following ways:
- Eat a handful of raw or roasted macadamias as a quick and fulfilling snack.
- You can chop or crush the nuts and sprinkle them over your salads for added crunch and flavor.
- To add creaminess to your smoothies, blend a few macadamias into your morning smoothies or smoothie bowls.
- You can use these nuts in your baking goods, such as cookies, muffins, or cakes.
- Mix macadamia nuts with dry fruits, seeds, and other nuts to make a nutritious trail mix and have them as a healthy snack option.
- You can also use them as a dessert topping. Simply sprinkle them over your ice cream, frozen yogurt, or fruit salad.
Potential Risks And Considerations
The risk because of macadamia nuts is generally mild. However, you should be aware of the risk and consider the precautions before consuming it.
These nuts are high in calories. If you are consuming it in a high amount, then it can lead to weight gain. So, portion control is important. One should have around 10-12 nuts per day to avoid excess consumption.
Persons who are allergic to nuts should not consume them. If you are unaware of your allergy, then look for allergy symptoms such as hives, swelling, difficulty breathing, or anaphylaxis. Call for emergency if you find these symptoms after having nuts.
Bottomline
In conclusion, macadamia nut offers many health benefits, and we had a detailed discussion of the top 10 health benefits. It supports heart health, helps manage metabolism, helps in weight management, improves digestion, and boosts brain and skin health.
The healthy fats, vitamins, and antioxidants in these nuts reduce the risk of chronic disease and promote overall health. Additionally, you can include it in your salads, smoothies, and baked items and also have it in the form of a healthy snack.
It is important to remember that they are dense in calories, so have them in moderation; otherwise, it can lead to weight gain. If you see the symptoms of food allergies in you or someone after eating nuts, then call for an emergency.
So, include macadamia nuts in your diet to enjoy its health benefits, and beware of the potential risks to avoid any uncertainty.
Frequently Asked Questions
How To Store Macadamia Nuts?
You can store macadamias in an airtight container for up to 6 months in the refrigerator. If you are storing it at room temperature, then place them in a cool, dark, and dry place for 1-2 months.
Are Macadamia Nuts Good For Kidneys?
These nuts are relatively low in phosphorus in comparison to other nuts. However, they should be taken in moderation because they contain oxalate, which is not good for your kidneys.
What Is The Best Way To Use Macadamia Nut Oil?
The macadamia oil is excellent for cooking because it has a high smoke point. You can use it for sautéing, roasting, or as a finishing oil for salads or vegetables.
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Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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