Macadamia Nuts health benefits includes preventing heart related diseases, lowering cholesterol level, improving brain and nervous system, preventing Alzheimer’s disease, inhibiting inflammation and arthritis, improving vision, strengthening bones, preventing atherosclerosis, support gut health, controls kidney disease, prevent cancers, helps maintain low blood pressure, prevents celiac disease and helps prevent diabetes.
What are Macadamia Nuts?
Macadamia nuts are buttery flavored nuts, considered one of the world’s finest nuts. These nuts, grown from macadamia nut trees, are cultivated and harvested in tropical climates of Indonesia, Australia, Kenya, New Zealand, Brazil, and South Africa. The Hawaiian Macadamia nuts are acclaimed for their delicious taste. There are about seven species of Macadamia nuts known but only two of them are considered edible. These species include Macadamia integrifolia, producing smooth-shelled nuts, and Macadamia tetraphylla, producing rough-shelled nuts.
Macadamia nuts play an important part in our daily diet as it contains a wide range of health-promoting nutrients such as carbohydrates, Vitamin A, iron, protein, thiamin, riboflavin, niacin, and folate. Macadamia nuts are known to have antimicrobial, antioxidant and anti-inflammatory properties. By including Macadamia nuts in your daily diet you can get plenty of health benefits. Some of the health benefits are discussed below:
Nutritional Value of Macadamia Nuts
Here is a chart showing the nutritional value of macadamia nuts per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 718 kcal |
| Water | 1.36 g |
| Protein | 7.91 g |
| Total Fat | 75.77 g |
| Saturated Fat | 12.06 g |
| Monounsaturated Fat | 58.88 g |
| Polyunsaturated Fat | 1.50 g |
| Carbohydrates | 13.82 g |
| Dietary Fiber | 8.6 g |
| Sugars | 4.57 g |
| Vitamin C | 1.2 mg (1% DV) |
| Vitamin A | 0 IU |
| Vitamin E | 0.54 mg (4% DV) |
| Vitamin B6 | 0.28 mg (22% DV) |
| Folate | 11 µg (3% DV) |
| Potassium | 368 mg (8% DV) |
| Calcium | 85 mg (9% DV) |
| Iron | 3.69 mg (20% DV) |
| Magnesium | 130 mg (31% DV) |
| Phosphorus | 188 mg (27% DV) |
| Sodium | 5 mg |
- Note: Percent Daily Values (DV) are based on a 2,000-calorie diet.
This chart highlights macadamia nuts’ high calorie and fat content, particularly monounsaturated fats, while also being a good source of dietary fiber, potassium, magnesium, and iron. Macadamia nuts are nutrient-dense but should be consumed in moderation due to their high caloric content.
15 Amazing Health Benefits of Macadamia Nuts
1. Prevents Heart Related Diseases
Macadamia nuts are cholesterol-free, which means they are an excellent source for lowering the risk of coronary diseases. There is an abundance of flavonoids in Macadamia, and upon consumption these flavonoids turn into antioxidants inside the body. These antioxidants search for and destroy destructive particles in our body that can cause heart disease. Macadamia nuts are a good source of monounsaturated fats, which can lower your blood cholesterol level, preventing stroke or heart attack.
2. Lowers Cholesterol
Macadamia nuts can inhibit the accumulation of cholesterol in our blood vessels. Macadamias contain large amount of mono-unsaturated fat (oleic acid and palmitoleic acid), well known to decrease the level of LDL (bad fat) and boost HDL (good fat) levels in the body. Consuming Macadamias on a regular basis can help maintain a healthy blood profile and keep a person’s cholesterol level in check.
3. Improves Brain and Nervous System
The Palmitoleic acid in the nut aids to protect nerve cells in the brain contributing to healthy brain function. As mentioned earlier, macadamia nuts are rich in oleic acid. This nutrient along with other nutrients, including, vitamin B1, manganese, copper and magnesium help develop healthy neurotransmitters to send signals to the brain, thus aiding in healthy brain function. The omega-9 in macadamias benefits the brain by improving mood, memory, and other such functions.
4. Prevent Alzheimer’s Disease
Macadamias bring great advantages to the brain by promoting healthier brain cells and preventing the brain cell from damage that leads to neurological disorders such as Alzheimer’s disease. Consuming macadamia nuts helps us to stay focused and promotes a healthy brain in old age.
5. Inhibits Inflammation and Arthritis
The omega-6 fatty acids provide a variety of nutritional benefits. Chronic inflammation is known to be the root cause of serious diseases, such as cancer, diabetes and more. Macadamia nut oil is rich in oleic acid, which plays an important role in the reduction of inflammation. This nut’s low toxicity and inhibitory effect has a potential to reduce arthritis and its onset.
6. Improves Vision
Macadamia nut contains Vitamin B1 and Essential fatty acids such as Omega-3 and Omega-6 which are essential in preventing the eyes from developing cataracts and maintaining healthy eyes.
7. Strengthens Bones
Macadamias are rich in phosphorus, manganese and magnesium that help in teeth and bone mineralization. They also help in the transportation and absorption of nutrients. Our bone structure deteriorates with age. The manganese in macadamias enables the body to develop bone tissue and hence helps in the regeneration of bones.
8. Prevents Atherosclerosis
A study conducted by American College of Nutrition showed, consuming 40-90 gm of macadamia nuts every day for about 4 weeks can reduce the chance of atherosclerosis, a condition characterized by thickening of arteries or blood vessels.
9. Supports the Gut
Consuming Macadamia nuts results in numerous benefits for the digestive system. This consumption, because of the presence of both soluble and insoluble dietary fiber, results in the removal of toxins from your body. For the same reason, these nuts have been proven to be useful in relieving constipation.
10. Helps Control Kidney Disease
The number of people suffering from kidney disease has been on a rise. The manganese found in Macadamia nuts can help patients suffering from kidney disease. However, since they are rich in phosphorus it is advised to limit the intake for patients that have renal problems.
11. Prevents Anemia
Anemia is closely associated with kidney disease. Anemia gets worse if you have severe kidney disease. Lack of red blood cells can cause anemia. Macadamia nuts are loaded with iron and copper, which aid in making healthy red blood cells. Consuming 30g of macadamia nuts will fulfill a person’s 14% daily intake of iron in men and 6% for women.
12. Prevents Cancer
One of the best health benefits of macadamias is their ability to prevent cancer. Because of the antioxidants they contain, macadamias protect our bodies from certain types of cancers, which include lung, cervical, breast, prostate, and stomach cancer. The flavonoids in the nut act as an antioxidant and protect the body cells from free radicals, a group of atoms that can cause cancer.
13. Maintain Low Blood Pressure
The high potency of Potassium found in these nuts makes them good for keeping our blood pressure normal. Macadamia nut contains very little sodium which makes it a good snack for hypertension patients.
14. Prevents Celiac Disease
Macadamia nut is a plant-based food, free from gluten. Macadamia is used in gluten-free food and it is a perfect snack for people who suffer from celiac disease, a condition in which individuals are allergic to gluten.
15. Prevents Diabetes
Macadamia nuts contain low calories and have a low glycemic index, consumption of which can decrease the chances of developing type-2 diabetes.
Topical Uses of Macadamia Nuts:
- Macadamias have skin regenerative properties and are found in several skin products. Owing to the number of vitamins and natural oil found in macadamias, they make the skin glow and keep it healthy. The antioxidants in macadamias help prevent the fast aging of skin. The natural oil in the nuts will make skin smooth. To keep the skin young, the oil can be used daily after taking a shower.
- Macadamia nuts have several topical uses. Since macadamia oil is easily available in the market nowadays, it can be used as a lotion just as olive oil can be used on the skin. The natural oil can be used not only as a moisturizer but has the ability to give your skin a healthy glow too.
- Both nails and hair need a lot of proteins to grow. Macadamia nuts contain high levels of proteins and antioxidants that help in maintaining healthy nails and hairs. Topically applying macadamia oil on nails can be beneficial for cuticles and massaging it on your scalp as a conditioner with warm water can improve the quality of your hair.
Bottom Line
A majority of nuts have great benefits for human body but Macadamias have a special place among nuts due to their antioxidant properties and low sodium content. Not only can you prevent certain diseases by eating Macadamias but their moderate consumption does not increase your blood pressure or affect your body in any negative way.
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