Macadamia nuts are prevalent all over the world, while most of them were initially grown in Hawaii. They are the toughest nuts in the world and takes the pressure of over 300 pounds per square inch to break them. The nuts contain over 75 percent of monounsaturated fats. Fats assist the healthy functioning of the body. These nuts have essential vitamins, and have very low sugar content and are classified in a low glycemic index foods.
Most dieticians recommend this for a healthy diet plan
100 gms of Macadamia Nuts contains
| Energy | 3,080 kJ |
| Carbohydrates | 13.8 g |
| Sugar | 4.57 g |
| Dietary Fiber | 8.6 g |
| Fat | 75.8 g |
| Saturated | 12 g |
| Monosaturated | 59 g |
| Polyunsaturated | 1.5 g |
| Protein | 7.9 g |
| Thiamine | 1.195 mg |
| Riboflavin | 0.162 mg |
| Niacin | 2.473 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B6 | 0.275 mg |
| Folate | 11 ug |
| Vitamin C | 1.2 mg |
| Vitamin E | 0.54 mg |
| Calcium | 85 mg |
| Iron | 3.69mg |
| Magnesium | 130 mg |
| Manganese | 4.1 mg |
| Phosphorus | 188 mg |
| Potassium | 368 mg |
| Zinc | 1.30 mg |
They are rich in calories. They have healthy fats, vitamins, and minerals.
28 gms of Macadamia nuts offer
| Calories | 204 |
| Fat | 23 gms |
| Protein | 2 gms |
| Carbs | 4 gms |
| Sugar | 1gm |
| Fiber | 3 gms |
| Manganese | 58 % of Daily Value |
| Thiamine | 22 % of Daily Value |
| Copper | 11 % of Daily Value |
| Magnesium | 9 % of Daily Value |
| Iron | 6 % of Daily Value |
| Vitamin B 6 | 5 % of the Daily Value |
They are rich in monosaturated fats that boost heart health and lower cholesterol levels and make a safe choice for most people. They are also safe for diabetics as they are low in carbs and sugar and is unlikely to cause a spike in blood sugar levels.
Macadamia nuts like other nuts are a storehouse of antioxidants.
As they are rich in antioxidants, they help to neutralize the free molecules that are responsible for cellular damage and can increase your risk of Alzheimer’s(1), diabetes, and heart diseases.
They are rich in tocotrienols, which is a form of Vitamin E that is loaded with antioxidant properties that are beneficial in lowering cholesterol levels. They even safeguard against cancer and brain-related diseases.
Consuming macadamia nuts may lower your risk of heart diseases.
Studies suggest that eating around 10-42 gms of nuts can lower the LDL levels, also known as bad cholesterol by 10 %.
Inflammation is a triggering factor for heart disease. Eating around 50 gms of nuts may reduce the inflammation markers in the body. The fat found in these nuts is likely to lower the risk of stroke and fatal heart attacks.
Metabolic Syndrome is caused by many risk factors like high blood sugar and cholesterol levels that increase the chances of cardiac diseases(2), stroke, and diabetes.
A study was conducted where the participant’s diet included nuts to reduce the levels of fasting blood sugar levels. It was noted that those who consumed about 3 ounces of macadamia nuts every day had an improved level of hemoglobin a1c, which is a long-term marker for blood sugar control.
[Read: Health Benefits of Pili Nuts]
The macadamia nuts are rich in iron, and they help treat anemia and also prevent it. Furthermore, it is recommended to take iron-rich food in the diet or supplements to up your hemoglobin and iron levels of the body.
[Read: Diet For Anemia]
The benefits of macadamia nuts are innumerable. Eating these nuts every day benefits the digestive system and the overall health of the body. The nuts are a rich soluble fiber that works as a probiotic, meaning it helps to maintain the healthy bacteria count in the gut.
The gut-friendly bacteria produces short-chain fatty acids like acetate, butyrate, and propionate. These acids are effective in reducing inflammation and protects against Irritable bowel syndrome, ulcerative colitis, and Crohn’s disease.
The tocotrienols found in the nuts protect the brain cells and reduces the risk of Parkinson’s and Alzheimer’s. Although more human research is required, animal research has concluded that macadamia nuts help in boosting brain functioning.
As these nuts are rich in fiber and protein, it cuts down on hunger as it helps you stay full for a more extended period of time. As they are digested, the fats in nuts remain along the stomach wall. The monosaturated fats(3) found in these nuts, especially omega-7 fat and palmitoleic acid protect against the unwanted weight gain.
You can add them to salads or use them in smoothies. Furthermore, you could also bake them with some additives.
10-12 nuts every day is considered a safe amount to consume.
[ Read: Nuts for Weight Loss ]
Macadamia nuts are a good source of vitamins, minerals, fiber, and antioxidants. Consuming them in a balanced way helps in weight loss, better gut health, and protect against diabetes. These nuts are so delicious and healthy that we suggest you don’t miss out on them. Ensure you don’t use your teeth to break them.
[Also Read: Incredible Benefits of Tiger Nuts ]
Each nut contains around 18 calories. As they are rich in calories consuming around 10-12 nuts is considered safe.
You can either roast them or eat them raw. However, the best way to utilize the nutrients in the nuts is to consume soaked nuts or nuts roasted at low temperatures.