- Nutrition: Nuts & Heart Health
- Convert to
- Macadamia nuts amount and nutrition facts conversion
- History of Macadamia Nuts
- 7 Amazing Benefits of Macadamia Nuts
- How to Buy and Store These Nuts
- Who Should Avoid Macadamia Nuts (And Why)
- Recipes Worth Trying
- The Big Fat Deal
- The Top 5 Health Benefits of Macadamia Nuts (Backed By Research)
- Macadamia Nuts Nutrition Information
- Eat More Macadamia Nuts
- More Nutritional Information
- What Are Macadamia Nuts?
- Nutrition Facts
- Health Benefits
- How to Store and Roast
- Risks and Allergy Concerns
- What Is The History Of Macadamia Nuts?
- What Makes Macadamia Nuts Healthy?
- Macadamia Nuts Nutrition Facts
- What Are The Benefits Of Macadamia Nuts?
- 1. May Promote Heart Health
- 2. May Improve Blood Sugar Levels
- 3. May Aid Weight Loss
- 4. May Improve Bone Health
- 5. Can Support Gut Health
- 6. May Help Relieve Inflammation
- 7. Can Boost Healthy Fats
- 8. May Improve Brain Health
- 9. May Boost Metabolism
- 10. Can Help Fight Oxidative Stress
- 11. May Improve Skin Health
- How To Select And Store Macadamia Nuts
- Any Popular Macadamia Nut Recipes?
- Any Other Ways To Use Macadamia Nuts?
- Where To Buy Macadamia Nuts
- Any Fast Facts About Macadamia Nuts?
- Any Side Effects Of Macadamia Nuts?
- 10 Fascinating Health Benefits Of Macadamias
- 1. Helps To Keep Your Heart Healthy!
- 2. They Fight Free-Radical Damage Leading To Cancers
- 3. They Curb Your Appetite!
- 4. They Strengthen Your Hair, Skin, And Nails
- 5. Supports Your Gut Health
- 6. Strengthens Your Bones
- 7. They Look After Your Brain And Nervous System
- 8. They’re Lower In Inflammation-Causing Omega-6’s
- How Do You Enjoy Macadamias?
- Macadamia Nuts
Nutrition: Nuts & Heart Health
The Whole Truth and Nutting But the Truth
Long ago our ancestors gathered nuts as a means for survival. Although no longer needed to persevere, nuts are still a staple in our diets today. Found on coffee tables, at baseball games, tossed in salads, stir fried with vegetables and topped on sundaes, nuts play an integral role in our culture. And they should. There is emerging evidence linking the consumption of nuts to a reduced risk of coronary heart disease.
Two large epidemiological studies, the Nurses’ Health Study (1) and the Adventist Health Study (2) assessed the diets of over 110,000 men and women in relation to coronary heart disease. Adjusting for other coronary heart disease risk factors, they linked the intake of five or more servings (five ounces) of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death (1,2). This is great news, as over the years nuts have received more negative reviews on health than positive ones. Now you and your family can enjoy the culinary versatility, flavor, aroma and crunch nuts provide while at the same time reaping their heart-protective benefits.
Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family).
A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL.
Other added benefits of nuts are they are naturally cholesterol free, a good source of dietary fiber and protein, and contain a variety of heart disease-fighting vitamins and minerals like vitamin E (a potent antioxidant), folic acid, niacin, magnesium, vitamin B <sub>6</sub>, zinc, copper and potassium. Nuts also contain the nonessential amino acid arginine. Arginine is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Lastly, nuts are a good source of healthful phytochemicals, biologically active plant chemicals with high antioxidant properties linked to prevention of coronary heart disease.
Because nuts are so calorically dense it is important to incorporate them into the diet sensibly. To avoid weight gain, substitute added nuts for food sources high in fat, specifically saturated fat. For example, top a salad with nuts instead of bacon bits and croutons. Proper serving size is also a must. Having a scale on-hand is your best bet, although not always practical. If a scale is not available, check the Nutrition Facts panel on the food label to locate the serving size. A one-ounce serving of nuts greatly differs.
The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above.
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Macadamia nuts amount and nutrition facts conversion
|Serving Size 20g macadamia nuts
5 Servings per 100 g
0.9 Servings per 1/8 cup (30ml – 17g) *
7.8 macadamia nuts (±1) per 1 serving
1 macadamia nuts = 2.6 grams
|Energy per 20g serving :|
|Calories / Kilocalories||143.6 Cal / kcal||Kilojoules 600.8kJ|
|Nutrients :||Per 1/8 cup (30ml)||Per 100g|
|– trans fat||0.01g
|– polyunsaturated fat||0.25g||1.5g|
|– monounsaturated fat||10.0g||58.9g|
|Cholesterol||0.0 mg||0.0 mg|
|– Glucose (dextrose)||0.01g||0.1g|
|Sodium, Na||1 mg||5 mg|
|Potassium, K||63 mg||368 mg|
|Magnesium, Mg||22 mg||130 mg|
|Selenium, Se||0.6 µg (microgram)||3.6 µg
|Phosphorus, P||32 mg||188 mg|
|Zinc, Zn||0.22 mg||1.3 mg|
|Calcium, Ca||14 mg||85 mg|
|Iron, Fe||0.6 mg||3.7 mg|
|Copper, Cu||0.13 mg||0.75 mg|
|Manganese, Mn||0.7 mg||4.1 mg|
|Vitamin C – ascorbic acid||0.2 mg||1.2 mg|
| Ingredients: macadamia nuts, halved or whole kernels
Storage instructions: Store in a cool, dry place
Average expiry time: 1 year from production date
* 1/8 US Legal Nutrition Labeling Cup equals 30ml
How many macadamia nuts are there in one serving? There are 7.8 (±1) whole macadamia nut kernels (or 15 halves) per 1 / 20g serving or 11 macadamia nuts in 1 oz.
What is the weight of one macadamia nut? One single macadamia nut kernel weighs 2.6 grams or 0.1 ounce ( weight of 1 macadamia nut = 2.6g or 0.1 oz net wt ).
How many macadamia nuts are there in one cup? There are 52 whole macadamia nuts kernels per 1 US cup and 55 in 1 Metric measuring cup size (±1).
Apart what’s in the macadamia nuts nutrition facts table, use the macadamia nuts calorie counter to calculate dietary and nutritional information for any amount of macadamia nuts. E.g. convert value from 1/4 of a cup amount, or 50g, 1 fl-oz servings, 100g, even US legal nutrition labeling cup (240ml/cup). Convert from any portion or measure. The tool also makes conversions of fats into energy units, from any amount of fat contained in macadamia nuts. Details about macadamia nuts are handy as healthy eating tips, for maintaining healthy diet therefore a personal healthcare plus wellbeing.
The mix of halved and whole macadamia nuts online web tool makes smooth unit to unit conversions. From any new specific weight scales versus liquid measures. From weight in pounds ( lb ), ounces ( oz ), kilograms ( kg – kilo ), dekagrams ( dkg – dag – deca – deka ), grams ( g ), 100 grams ( 100 g ) portion, pints ( pt ) into an equivalent amount size. Or convert volume measures of macadamia nuts from a value in liters ( l ), deciliters ( dl – dcl ), milliliters ( ml ), fluid ounces ( fl-oz ), gallons ( gal ), quarts ( qt ), pint US ( pt ) liquid, table spoons ( tbsp – tblsp – tbs ), tea spoons ( tsp – teasp ) of macadamia nuts and convert also from measuring cups into either American US or Metric kitchen units. Enjoy this useful macadamia nuts converter for cooking, baking and the nutrition data as health tips for wellness.
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- History of Macadamia Nuts
- 7 Amazing Benefits of Macadamia Nuts
- How to Buy and Store These Nuts
- Macadamia Nut Recipes
Macadamia nuts (Macadamia integrifolia) have the highest fat content of any tree nut, which is only one of the many reasons they’re so good for you.
Macadamia nuts are nutritional powerhouses. They’ve been linked to weight loss, healthy skin, and a decreased risk in cardiovascular disease and diabetes. Studies have also shown that consuming these beauties can help you live a longer, healthier life.
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History of Macadamia Nuts
Macadamia nuts, like Brazil nuts, are actually a seed. Native to Australia, the seeds are found in an extremely hard-shelled nut on a tropical evergreen tree. They are also referred to as the Queensland nut, Bush nut, Maroochi nut, and bauple nut.
Macadamias are major commercial crops of Hawaii and South Africa. They were brought to Hawaii in 1881 by the Australian William Herbert Purvis, who planted them in Kukuihaele, Hawaii.
The world’s largest manufacturer of these nuts, the Mauna Loa Macadamia Nut Corporation, founded their Hawaiian plantation in 1948.
These seeds are packed with incredible health benefits and there’s a reason (actually seven) why they’re the king of nuts on keto and one the best snacks on your ketogenic journey.
7 Amazing Benefits of Macadamia Nuts
Macadamia nuts are loaded with micronutrients, offering plenty of vitamins and minerals in one serving.
They are loaded with healthy monounsaturated fatty acids and are a good source of fiber, vitamin B6, calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc.
If you check out their nutrition facts, you’ll find they’re a great low-carb snack, with only 4 grams of carbohydrates per serving (60% of which is fiber), making the net carb count only 1.6 grams per serving. 1 oz. contains 21 grams of fat, beating other nuts like cashews, hazelnuts, pecans, and walnuts.
Macadamia nuts are loaded with nutrients that promote your long- and short-term health. Read on to learn how macadamia nuts are good for your health and the health of the environment too.
#1: Brain Function Support
The composition of macadamia nuts is between 72–75% fat, which explains their buttery texture. These fats are healthy, monounsaturated fatty acids.
One fatty acid, in particular, helps protect your brain: palmitoleic acid. It’s an omega–7 fatty acid — incredibly rare, but incredibly healthy.
Palmitoleic acid is a major component of myelin, the fatty, protective coating around your neurons. This protects your long-term brain health, fending off neurodegenerative diseases and mental disorders.
Macadamia nuts are also rich in copper and thiamine, both of which support brain function. Copper is needed to efficiently absorb and utilize iron, which in turn helps get oxygen to the brain, while thiamine, also known as vitamin B1, is essential for converting carbohydrates into energy.
This energy gives your brain the fuel it needs to boost your cognitive function and mood.
#2: Cardiovascular Support
Nuts have long been categorized as a heart-healthy snack. A 2015 meta-analysis study showed regular nut consumption was associated with a 26% decrease in the development of cardiovascular disease.
Even the American Heart Association, which usually dissuades people from eating foods high in fat, published an article stating regular nut consumption significantly decreased the risk of early mortality, especially in those who ate nuts eight or more times per week.
The monounsaturated fatty acids in macadamia nuts make them particularly beneficial to your heart.
Palmitoleic fatty acids — the same fatty acids that protect your brain — can support a healthy heart. They have been connected to:
- Cardiovascular health
- Lower triglycerides
- Reduced inflammation
- Improved blood pressure
- Reduced lipid levels
Another monounsaturated fatty acid, oleic fatty acid, contributes to brain health by keeping blood pressure low and decreasing the risk of stroke.
Macadamia seeds are also rich in vitamin E, a fat-soluble antioxidant that can balance cholesterol levels and lower the risk of cardiovascular incidents.
#3: Weight Loss Support
Against everything you were taught to believe, high-fat snacks like macadamia nuts can aid weight loss.
It’s true that just an ounce of these nuts contains 201 calories, most of which are from healthy fats. So how can such a high-caloric food help you lose weight?
For starters, the dietary fiber in macadamia nuts can help increase satiety by binding to water, making you feel full. Dietary fiber has been shown to increase feelings of satiety aiding in weight loss.
Secondly, healthy fats may help reduce inflammation, one of the biggest contributors to weight gain.
Finally, this high-fat food contains just 1.5 grams of net carbs per serving. Since studies have shown that low-carb diets are more effective than low-fat diets for weight loss, macadamia nuts are one of your best allies on a ketogenic diet.
#4: Promote Disease Prevention
The healthy fats, fiber, and antioxidants in macadamia nuts make them a valuable tool in disease prevention.
As you read earlier on this list, healthy fats such as those in macadamia nuts nourish the nervous system and provide heart health benefits. What’s more, antioxidants in these seeds prevent and reduce cell damage caused by free radicals, thereby helping to prevent various diseases.
Several studies published in The American Journal of Clinical Nutrition and Nutrients have verified that eating nuts is linked to the prevention of several diseases.
#5: Bone Health Support
Tree nuts like macadamia nuts are rich in calcium, phosphorus, and magnesium. And it’s micronutrients like these that are hard to come by when you’re eating a dirty keto diet or not getting enough low-carb veggies.
This specific combination of minerals isn’t just good for overall health — it’s also been shown to prevent bone demineralization.
#6: Help Fight Inflammation
Inflammation is linked to diabetes, cancer, heart disease, weight gain, and a host of other diseases. But regular nut consumption is linked to fighting inflammation.
The reason why macadamia nuts help combat inflammation: magnesium. This mineral is essential for optimum bone and teeth health, blood clotting, and sleep regulation Magnesium deficiency plays an important part in chronic inflammation, which may lead to a higher risk of chronic disease.
University of South Australia studies concluded that nuts have exponential benefits for people with type 2 diabetes, by improving blood sugar levels and lipid metabolism.
#7: Environmentally Sustainable
Macadamia nuts aren’t just keto-friendly, they’re eco-friendly too.
Macadamia trees begin producing nuts after only five to seven years and can produce for up to 100 years. That’s 100 years of soil being protected from erosion, nutrient depletion, and chemical bombardment.
Plus, macadamia nuts are often grown sustainably, making them a great go-to snack for eco-conscious consumers looking to replace or reduce almond snacking.
How to Buy and Store These Nuts
Macadamia nuts can be eaten and purchased raw or roasted. If you’re looking for the most nutrients with the least amount of additives, always choose the raw version. You can always roast them at home.
If you’re craving roasted macadamia nuts and you’re pressed for time, be sure to check the ingredients label and don’t purchase any that have been roasted in vegetable oil.
Store macadamia nuts in an airtight container in a cool, dry place, like your pantry.
They also freeze very well. In fact, if you’re not going to eat them in the next two to three weeks, freezing is recommended. The high-fat content, especially the monounsaturated fat, can go rancid very quickly if left at warm temperatures for too long.
Who Should Avoid Macadamia Nuts (And Why)
Macadamia nuts are high in phosphorus, making them a concern for some kidney patients. If you have kidney-related health issues, ask your healthcare provider if you should consume these nuts.
If you’re allergic to other tree nuts, avoid macadamia nuts. Always keep macadamia nuts away from your dog, as they can be toxic to dogs.
Macadamia nuts do not appear to have any negative side effects for pregnant women and those with celiac disease. Even though they are naturally gluten-free, always check the label to make sure they weren’t exposed to gluten during processing.
Recipes Worth Trying
Wondering how you can get more macadamia in your diet? Give these keto-friendly recipes a try.
Macadamia Nut Fat Bomb
Forget guilt and enjoy your chocolate already. These dark chocolate bombs offer a ton of nutrition: healthy fats, magnesium, iron, and protein. Plus, they taste great.
Dry Roasted Macadamia Nuts
The simplest thing to do with the nuts is roast them. From there you can eat them or add them to other recipes. They make a great alternative for croutons on a salad.
To roast them, preheat your oven to 350℉. Place whole macadamia nuts (not halves or pieces) in a single layer on an unoiled cookie sheet — the nuts already have all the oil they need.
Roast for 5–10 minutes until they’re golden brown (and the air smells divine). Remove from oven, allow to cool, and enjoy.
Macadamia Keto Mousse
If you’ve been dreaming about a decadent, fluffy dessert, this mousse has your name written all over it. Made with creamy macadamia and cashew nut butter, this little treat will not only satisfy your sugar cravings but also deliver a good dose of healthy fats.
The Big Fat Deal
It’s time to recognize macadamia nuts as the nutritional powerhouse they are. As part of a healthy diet and lifestyle, macadamia nuts can help you lose weight, think clearly, maintain strong bones, and stave off cardiovascular disease and cancer.
Forget fatphobia and throw these sustainable nuts (which are really seeds) into your shopping cart. Sure, they might be a little pricey, but consider that a built-in incentive to keep your serving sizes in check.
The Top 5 Health Benefits of Macadamia Nuts (Backed By Research)
I’m sure you’ve heard somewhere that macadamia nuts are good for you.
But ever wonder why?
It’s partly because of their extremely high fat content (especially compared to other nuts).
They’re made up of more than 75% monounsaturated fats (these are the good fats). So that means they pack a serious health punch. On top of that, they also contain essential vitamins, minerals, antioxidants that support your health and wellness.
Macadamia Nuts Nutrition Information
One ounce of macadamia nuts contains an amazing:
- 6% of the daily value for iron
- 58% of the daily value for manganese
- 23% of the daily value for vitamin B1
- 5% of the daily value for phosphorus
- 11% of the daily value for copper
- 9% of the daily value for magnesium
As far as macronutrients and calories, 1oz (28g) of Macadamia Nut Butter (or dry roasted macadamia nuts) contains:
- 215 calories
- 22g of fat
- 2g of protein
- 4g of carbohydrates
- 3g of fiber
Macadamia nuts are also one of the few sources of palmitoleic acid. This is an omega-7 fatty acid that researchers are beginning to discover new properties and benefits of.
The nutrients found in macadamia nuts have been found to support many promising health outcomes.
1. Improved Skin Elasticity and Appearance
Research has shown that palmitoleic acid, the omega-7 fatty acids found in macadamia nuts, sea buckthorn oil, and avocado oil may promote skin, nail, and hair health.
They do so by protecting against oxidative damage, which is one of the main culprits of skin aging, by encouraging and evoking new skin cell development.
Some research has shown this rare fatty acid may improve the body’s synthesis of elastin and collagen, which are proteins that keep your skin young, strong, and reduce the appearance and onset of wrinkles.
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2. May Help Reduce Heart Disease Risk
According to the Centers for Disease Control and Prevention (CDC), one in every four people dies from heart disease in the United States. Shockingly, approximately 610,000 individuals lose their lives to heart disease every year.
Research has shown that the nutrients and fats found in macadamia nuts may reduce the risk factors for heart disease. Here are four examples backed by science:
- In a 2007 study, men with high cholesterol showed reduced risk factors for coronary artery disease after eating macadamia nuts for just four weeks.
- A review paper published in 2015 found that consuming tree nuts of any kind reduced triglycerides, low-density lipoprotein (bad cholesterol), and total cholesterol. Tree nuts include cashews, macadamia nuts, walnuts, almonds and other nutrient-dense nuts.
- Some studies suggest that substituting polyunsaturated fats and monounsaturated fats for saturated fats increases good cholesterol or high-density lipoprotein (HDL). And as we mentioned, macadamia nuts are a great substitute because they’re rich in monounsaturated (but most other nuts will do the trick if macs aren’t nearby).
- A study conducted by Swedish researchers found that consuming nuts may help reduce the risk of heart failure and atrial fibrillation.
3. High in Antioxidants
Tocotrienols and flavonoids are present in nuts like macadamias, and research is emerging about these antioxidants supporting their role in fighting cancer cells.
Tocotrienols are a unique form of vitamin E that has potent anticancer properties, according to scientific research.
The plant compound called flavonoids that can help fight cancer by destroying harmful free radicals in your body.
Sources of flavonoids include berries, red wine, seeds, and nuts.
4. Promotes Brain Health
According to one study, a tocotrienol-rich supplement protected brain cells against glutamate toxicity, since glutamate has been shown to play a role in Parkinson’s disease and Alzheimer’s disease.
A study on rats found that oleic acids, a monounsaturated fat, may play a role in protecting the brain from oxidative stress. We’re all subjected to oxidative stress every day.
From the sun, our diet, and even the air we breathe. Oxidative stress happens when there is an imbalance of antioxidants and free radicals in your body. It can damage your tissues and cells.
Macadamia nuts are a source of oleic acid.
5. Reduced Risk of Metabolic Syndrome and Diabetes
Metabolic syndrome describes a group of conditions that can increase the risk of diabetes, stroke, and heart disease.
Metabolic syndrome includes high blood pressure, high blood sugar, low levels of HDL cholesterol, high triglycerides, and excess belly fat.
According to the American Heart Association (AHA), approximately 34% of people in the U.S. suffer from metabolic syndrome.
Research indicates that monounsaturated fatty acids (which are fatty acids found in macadamia nuts) may help reduce the risk of metabolic syndrome.
- Consuming a diet rich in monounsaturated fatty acids can decrease metabolic risk factors in individuals suffering from type 2 diabetes.
- A study on diabetic rats found that exercise and a diet high in monounsaturated fatty acids were more effective at reducing HbA1c than exercising or consuming the fats alone.
- These fatty acids help improve glycemic control in individuals suffering from type 2 diabetes.
6. Help Reduce Hunger Cravings
Macadamia nuts are packed with fiber, protein, and high amounts of quality fats. These nutrients play a role in keeping you feeling full (because eating fat is linked to a reduction in the hunger hormone, ghrelin).
That means that the high-fat content of macadamia nuts can help stave off hunger better than a snack of similar size.
These nuts also contain protein and fiber that won’t spike blood sugar levels so you avoid potential sugar-crashes (and mood swings) that might happen if you eat something loaded with carbs.
Now, are you ready to add these macadamia nuts to your diet?
Eat More Macadamia Nuts
Eat macadamia nuts alone as a quick, easy, and healthy snack. Or eat them in toppings, dressings, or sauces. Grind them into nut butter or add them to baked goods, smoothies, and shakes.
Try FBOMB’s chocolate macadamia nut butter fat bomb recipe now.
More Nutritional Information
One cup (132 g) of macadamia nuts contains 948 cal. But don’t worry, the typical serving size for these nuts is much less than one cup (at around 28.4 g or 1 oz). So far fewer calories will generally be consumed at each sitting (unless you eat a whole cup at once).
An easy way to plan your serving is to remember that one ounce (or 10 to 12 nuts) of macadamia nuts equals approximately 204 cal. If you forget, use a scale to weigh out one ounce.
Remember that roasted nut may have lower nutritional content. That’s because cooking can denature (or deactivate) beneficial proteins and enzymes.
Another thing to be on the lookout for is added sugar, excessive salt, low-quality oils, or other unhealthy ingredients used to add flavor. And of course double check you don’t have a nut allergy before hammering down a handful.
Finally, store macadamia nuts in a cool and dry place (such as a pantry) and check for bacterial or mold growth if you’ve left them for a while.
There you have it: The top five health benefits of macadamia nuts, backed by science. So the next time you’re shopping, grab some macadamia nuts to help improve your health and wellness today.
While almonds may be America’s most popular nut, no one can deny the delicious appeal of macadamia nuts. This is a good thing, because just like almonds, macadamia nuts pack a potent punch of nutrition.
Macadamia nuts are nutrient-filled powerhouses that come from the macadamia tree. They contain several essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein, healthy fats and antioxidants. These remarkable nutrients are what give these incredible nuts their impressive health benefits.
So are macadamia nuts good for you? Let’s dive in and take a closer look at this nutritious nut.
What Are Macadamia Nuts?
Macadamias are contained with a hard-seed coat that is enclosed in a green husk, which later splits open as the nut matures. Although most people believe that the macadamia nut comes from Hawaii, it is actually native to Australia.
The macadamia nut has a creamy white kernel made up of 65–75 percent oil and 6-8 percent sugar. Upon roasting, it becomes more consistent in both color and texture. However, the appearance can vary quite a bit between different varieties; while some seed coats are smooth, others are more rough and pebbled.
In other parts of the world, macadamias are also commonly known as the Australian nut and the Queensland nut. Some also refer to them as Manua Loa, which is one of the most popular brands of macadamia nut on the market. Interestingly enough, Mauna Loa is actually the largest volcano on earth, and the brand Manua Loa was one of the first plantations of macadamias developed in Hawaii.
Although several species are poisonous, there are two edible types. One is the smooth-shelled macadamia, or Macadamia integrifolia, and the other is the rough-shelled macadamia, also known as Macdamia tetraphylla.
While the macadamia nut may be higher in fat and contain more calories, it’s lower in omega-6s than some other nuts. It also packs an impressive amount of nutrients, including manganese, thiamine and copper. Plus, over half of the carbs in macadamia nuts are made up of dietary fiber, making them a great choice for a heart-healthy diet.
One ounce of raw macadamia nuts contains about:
- 203 calories
- 4 grams carbohydrates
- 2.2 grams protein
- 21.4 grams fat
- 2.4 grams fiber
- 1.2 milligrams manganese (58 percent DV)
- 0.3 milligram thiamine (23 percent DV)
- 0.2 milligram copper (11 percent DV)
- 36.7 milligrams magnesium (9 percent DV)
- 1 milligram iron (6 percent DV)
- 53.1 milligrams phosphorus (5 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
1. Good for the Heart
Macadamia nuts contain healthy fats that can help keep the arteries in good condition. Because they’re rich in monounsaturated fat, they can also help reduce cholesterol levels and lower triglycerides, both of which are risk factors for coronary heart disease.
In a study conducted by the Pennsylvania State University Department of Nutritional Sciences, subjects were given one serving of macadamia nuts per day and compared to a control group. Over the course of the the study, those who consumed macadamia nuts experienced reduced cholesterol levels and improved markers of heart health.
According to the American Heart Association, enjoying a few servings of macadamia nuts and other nuts as part of a balanced diet can be beneficial for heart health. To maximize the potential benefits of macadamia nuts, however, it’s best to stick to one serving of about 1.5 ounces of whole nuts at a time.
2. Fight Disease
The macadamia contains flavonoids that help prevent cell damage by protecting cells from environmental toxins. These phenomenal flavonoids also act as antioxidants, which help fight free radical damage and protect against chronic disease.
In a study published in the Asia Pacific Journal of Clinical Nutrition, researchers reported that “nut consumption is inversely associated with the incidence of cardiovascular disease and cancer.” This is attributed to their nutrient density as well as the numerous phytonutrients that they contain.
The phenolic acids, flavonoids and stilbenes help provide useful antioxidants that can fight diseases like cancer. For this reason, nuts—including macadamias—are often considered one of the top cancer-fighting foods that you can consume.
Plus, some evidence also shows that macadamia nuts could help reduce the risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke and diabetes. Some of these conditions include increased blood pressure, blood sugar, excess belly fat and high cholesterol levels.
3. Aid in Weight Loss
Macadamias contain a nice balance of nutrients and monounsaturated fats to help keep you feeling full between meals. In fact, the heart-healthy monounsaturated fats found in macadamia nuts can actually help curb cravings and reduce your appetite. Not only that, but macadamias contain palmitoleic acid, which helps boost fat-burning to prevent weight gain.
In addition, macadamia nuts contain dietary fibers that can support satiety and stabilize blood sugar levels, as well as complex carbohydrates like lignans, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose.
4. Support the Gut
Rich in both soluble and insoluble dietary fiber, the macadamia helps you feel full while removing toxins from the body and promoting healthy digestion. As a copper-rich food, the macadamia nut also supports the utilization of iron and aids in proper enzymatic reactions.
Plus, it’s high in fiber, which fosters the growth of beneficial bacteria in the gut to boost digestive health and immune function.
5. Strengthen Bones
Macadamia nuts are plentiful in phosphorus, manganese and magnesium, all of which aid in bone and teeth mineralization and improve the transportation and absorption of nutrients. In fact, calcium aids in the formation of teeth and bones while manganese helps the body deposit new bone tissue where needed so the bones stay healthy and strong as you get older.
Meanwhile, magnesium impacts the secretion of certain hormones that impact bone formation while also supporting skeletal integrity.
6. Keep the Brain and Nervous System on Point
The copper, thiamine, magnesium and manganese found in macadamia nuts aid in the production of neurotransmitters, which are important chemicals that send signals to the brain. Macadamia nuts are also high in oleic acid and palmitoleic acid, both of which contribute to healthy brain function.
In addition, macadamias contain omega-9 fatty acids, which are a type of fatty acid thought to help improve mood, enhance improve memory and stave off neurological diseases. For instance, one animal model published in Pharmacology, Biochemistry and Behavior showed that erucic acid, which is a type of omega-9 fatty acid, could be therapeutic against cognitive disorders such as Alzheimer’s disease.
7. Reduce Chronic Inflammation and Arthritis Symptoms
A study published in Pharmacognosy Magazine concluded that the macadamia could be beneficial for treating rheumatoid arthritis. Researchers noted that the “low toxicity of these extracts and their inhibitory bioactivity against Proteus spp. indicate their potential in blocking the onset of rheumatoid arthritis.” For this reason, the macadamia nut could be a nice addition to any arthritis diet treatment plan.
Macadamia nuts are also a good source of omega-6 fatty acids. Although omega-6 fatty acids can provide some nutritional benefits, many of us get more than enough in our diets. When we consume too many omega-6 fatty acids, it can contribute to chronic inflammation in the body, which is believed to be at the root of diseases such as arthritis, cancer, heart disease and type 2 diabetes.
Most nuts are much higher in omega-6 fatty acids than omega-3s, but macadamia nuts are a bit lower in omega-6s. That doesn’t mean you should overdo it, but enjoying this healthy nut in moderation can help bump up your intake of protein, fiber, vitamins and minerals to reduce inflammation.
- Growing near streams and river banks in the rain forests, Macadamia integrifolia is native to southeastern Queensland, while M. tetraphylla is native to both Queensland and northeastern New South Wales.
- At the point where the two species meet, there are types that appear to be natural hybrids.
- The macadamia made its way to Hawaii around 1881 and was used mainly as an ornament and for reforestation.
- In 1948, the Hawaii Agricultural Experiment Station named and introduced several promising selections, leading to the modern macadamia industry that Hawaii is famous for.
- Hawaii brought the macadamia tree to California during the mid 1900s.
- Macadamias prefer a mild, frost-free climate with plenty rain, similar to how coffee beans grow best.
How to Store and Roast
Make sure to store your macadamias in a cool place, such as the refrigerator or pantry. However, it’s important to make sure they don’t contain moisture to help optimize the benefits of macadamia nuts and extend their shelf-life. Like other cooking oils, macadamia nut oil should also be stored in a cool, dark place to keep it from going rancid.
If you prefer roasted macadamia nuts, here is how you can try making them at home:
- Preheat your oven to 225–250 degrees F.
- Place the nut meats (the actual edible part of the nuts, not the casings) on a cookie sheet. It’s best to roast pieces that are similar in size for consistency.
- Simply roast for about 10 minutes, keeping an eye on them since oven temperatures can vary.
- Remove from the oven as soon as they begin to turn slightly brown.
- Allow them to cool.
- Store in a tightly sealed container.
There are many ways you can incorporate this delicious ingredient in your diet to take advantage of the many benefits of macadamia nuts. You can, of course, eat them on their own, but they also make great additions to numerous recipes, including baked goods, breakfast foods and main courses alike.
Here are a few other recipes to try:
- Homemade Macadamia Nut Butter
- Coconut and Macadamia Nut Chicken
- Protein Blueberry Macadamia Nut Bars
- White Chocolate Macadamia Nut Energy Balls
- Macadamia Nut Pancakes
Risks and Allergy Concerns
In moderation, macadamia nuts are, no doubt, a delicious and healthy choice to a well-rounded diet. However, despite the many benefits of macadamia nuts, it’s important to be mindful of your serving size. Because they are relatively high in macadamia nuts calories and fat, it’s best to stick to one serving at a time to help prevent weight gain.
Additionally, besides checking the macadamia nuts price tag before you purchase, be sure to also keep an eye on the ingredients label. This is because many nuts have been coated with preservatives, oils and tons of salt, all of which can diminish the potential macadamia nuts health benefits.
They’re also high in phosphorus, which is important to anyone who may be dealing with kidney issues. If you have kidney problems, consult with your doctor or dietitian before adding macadamias to your diet to prevent any negative side effects.
It’s also important to be mindful of nut allergies, which are common. If you have an allergy to tree nuts, you should avoid macadamias and other types of nuts. Furthermore, if you experience any symptoms of a food allergy after consumption, discontinue use immediately and talk to your doctor.
Many people also wonder: are macadamia nuts for dogs safe? According to the American Kennel Club, macadamia nuts are actually considered toxic for dogs and can cause serious symptoms such as weakness, vomiting, diarrhea and tremors. If your dog has consumed macadamia nuts, you should call your veterinarian or consult with the ASPCA Animal Poison Control Center as soon as possible.
- Are macadamia nuts healthy? The macadamia nuts nutrition profile contains some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein, healthy fats and antioxidants.
- These nuts have been shown to help prevent heart disease, neutralize harmful free radicals, help you lose weight, aid gut health, strengthen bones, keep the brain and nervous system on point, reduce chronic inflammation and treat arthritis.
- Make sure to store your macadamias in a cool place, such as the refrigerator or pantry. However, it’s important to make sure they don’t contain moisture to help extend the shelf-life.
- Try roasting them at home or adding them to recipes like baked goods, desserts, breakfast foods and more.
Researchers saw no negative side effects from eating the macadamia nuts, and, according to Curb, these results were similar to findings from an earlier study he conducted in which volunteers ate a diet containing large quantities of ground macadamia nuts for one month.
Curb says macadamia nuts are high in oleic acid, a monounsaturated fatty acid also found in olive oil and canola oil, which is believed to be beneficial in cutting cholesterol. Also, the nuts are the only food to also contain significant amounts of palmitoleic acid, another monounsaturated fatty acid.
A report in the September 1999 issue of the journal Circulation says some studies have found that monounsaturated fats may make platelets — clotting components in the blood — less sticky and less likely to form clots in blood vessels, helping to prevent a heart attack or stroke.
The macadamia study is just the latest research on the benefits of eating tree nuts. In 1999, French researchers reported that people in the Dauphine region of France who frequently consumed walnuts or walnut oil — typically used in salad dressings — had higher levels of HDL-cholesterol and apo A1 — a beneficial compound that circulates with blood fat — than did people who never ate walnuts.
Also, the American Heart Association (AHA) reports that in a 12-year study of more than 22,000 doctors in the Physicians Health Study, men whose diets contained high quantities of nuts had a decreased risk of dying from heart disease. And last February, researchers at New Mexico State University announced eating pecans lowered low-density lipoprotein (LDL) — the “bad” cholesterol — linked to heart disease.
The American Dietetic Association agrees that nuts are very nutritious. The ADA points out that all are rich in protein, potassium, zinc, vitamin E, magnesium, carbohydrates, and folic acid. The ADA suggests mixing the nuts with other foods to harness the nutrition and flavor of nuts.
Curb says longer studies and studies using differing proportions of other nutrients, such as protein and carbohydrates, are needed to better characterize the potential benefits of a macadamia-based diet high in monounsaturated fat. “After that, high monounsaturated fat diets appropriate for long-term consumption in populations need to be developed and tested,” he says.
Funding for the study came from the U.S. Army Medical Research Acquisition Activity in Frederick, Md.
11 Amazing Health Benefits Of Macadamia Nuts Ravi Teja Tadimalla Hyderabd040-395603080 January 22, 2020
Macadamia nuts taste creamy, almost like the insides of a fresh coconut. They have a nutritional profile as unique as the other nuts. They also are rich in important fatty acids. Studies have shown that they can help in the treatment of diabetes and play a role in preventing other serious ailments, like heart disease.
In this post, we discuss the benefits of macadamia nuts in detail. We will look at what research states about these nuts and how you may use them for your benefit.
Table Of Contents
Macadamia nuts are the fruits of the macadamia tree, which is native to Australia. They are also called Queensland nuts, bush nuts, maroochi nuts, Hawaii nuts, and bauple nuts and are commercially very important.
The trees belong to the Proteaceae family of plants and can reach as much as 40 feet in height. The leaves are elliptical and usually arranged in whorls of three to six. The flowers are slender and about 10 inches long. Macadamia nuts are extremely hard and woody. They have a pointed apex and contain one or two seeds.
The nuts have a piece of history.
What Is The History Of Macadamia Nuts?
Here’s some trivia.
It was the German-Australian botanist Ferdinand von Mueller who gave the genus the name Macadamia way back in 1857. The name was in honor of John Macadam, a Scottish-Australian chemist, politician, and medical teacher.
In the late 1800s, the macadamia seedlings were introduced to Hawaii, and it was not until the 1970s that the macadamia nut industry in Australia began to flourish.
There is a reason these nuts flourished. Before we get into the details, let’s take a look at the most important health aspects of these nuts or why these nuts are considered healthy.
What Makes Macadamia Nuts Healthy?
Macadamia nuts contain some of the most important essential vitamins and minerals, including vitamin A, B vitamins, iron, folate, manganese, protein, healthy fats, and antioxidants.
They are also rich in oleic acid and omega-9 monounsaturated fatty acids, which are also found in olive oil.
There are numerous other nutrients these nuts contain.
Macadamia Nuts Nutrition Facts
Macadamias are rich sources of vitamin A, iron, protein, thiamin, riboflavin, niacin, and folates. They also contain moderate amounts of zinc, copper, calcium, phosphorus, potassium, and magnesium. Macadamia nuts contain antioxidants like polyphenols, amino acids, flavones, and selenium. They are also good sources of carbohydrates like sucrose, fructose, glucose, maltose, and some starch-based carbohydrates.
Values sourced from USDA, macadamia nuts, raw
One ounce of raw macadamia nuts (about 28 grams) contains 201 calories. It contains 21 grams of total fat, of which just 3 grams is saturated fat. The nuts contain no cholesterol and negligible amounts of sodium. Other important nutrients in an ounce of the nuts include:
These nutrients make macadamia nuts healthy.
Let’s now look at the benefits.
What Are The Benefits Of Macadamia Nuts?
As they are rich in fiber and other minerals like magnesium and potassium, these nuts improve heart health. They help lower cholesterol and blood pressure. The fiber in these nuts also aids diabetes treatment, and the antioxidants rejuvenate your skin and hair.
1. May Promote Heart Health
Studies have shown that macadamia nuts could be included in a heart-healthy diet as they help lower cholesterol, thereby reducing the risk of cardiovascular disease (1).
Macadamia nuts are also rich in monounsaturated fatty acids, which helps combat oxidative stress and inflammation. Thus, they may help cut the risk of coronary artery disease (2).
A report by the American Heart Association states that individuals with diabetes may cut their risk of heart disease by including nuts in their diet (3). This is because the monounsaturated fats in nuts (including macadamia nuts) can improve lipid blood profiles (2).
These nuts are also believed to lower blood pressure, thereby contributing to heart health. Certain sources attribute this quality of macadamia nuts to their potassium content (4).
2. May Improve Blood Sugar Levels
Nuts, in general, are known to relieve the impact of certain health issues that come along with diabetes. This statement is further proved by a Canadian study that states that tree nuts (including macadamia nuts) can improve glycemic control in patients with type 2 diabetes (5).
Macadamia nuts have a unique profile of macro and micronutrients and other bioactive compounds that help improve blood sugar levels and counter the ill effects of diabetes (6). Another report suggests that though macadamia nuts have fats, they are okay to be consumed during diabetes. As these nuts contain monounsaturated fatty acids, they may help lower bad cholesterol (1).
3. May Aid Weight Loss
There is no reason you will not lose weight if you follow the right diet and move your body enough. Including macadamia nuts in your diet is one way of doing it.
Macadamia nuts are low in carbohydrates (1 ounce of the nuts offers 4 grams of carbs), but they are slightly higher in calories (1 ounce of the nuts contains about 205 calories) (7). But worry not – having about 2 ounces of the nuts can inch you a little further towards your weight loss goals.
The nuts also contain fiber (7). Having them every morning with breakfast may keep your hunger pangs at bay.
It is also believed that the nuts can lead to a healthy weight gain. This could be because they contain the most calories in an ounce (which mostly comes from the healthy monounsaturated fats). However, there is less research to support this.
Some experts believe that macadamia nuts may also help prevent abdominal obesity, which is one of the four factors leading to metabolic syndrome. More research is warranted here to establish this.
4. May Improve Bone Health
Macadamia nuts are good sources of calcium, magnesium, and potassium, three minerals that are known to boost bone health (7), (8). They are also low in sodium (7).
The phosphorus in the nuts promotes the mineralization of teeth and bones (9).
5. Can Support Gut Health
The nuts contain fiber, which may promote gut health. Studies show that dietary fiber can have beneficial effects on gut microbiota (10).
The nuts are particularly rich in copper. Though it is believed that copper supports the enzymatic reactions that improve digestive health, we need more research to confirm it.
But be careful where you buy your macadamia nuts from as recent sources state the growing levels of salmonella in tree nuts (including macadamia nuts) (11).
6. May Help Relieve Inflammation
A study suggests that the consumption of macadamia nuts can help relieve inflammation, which can otherwise cause coronary heart disease (2). Another mice study states the efficacy of macadamia nut oil in treating inflammation (12).
Macadamia nuts are also good sources of alpha-linoleic acid, a type of anti-inflammatory omega-3 fatty acid that helps treat inflammation and prevents subsequent arthritis (13), (14).
7. Can Boost Healthy Fats
We have already seen that these nuts are rich in monounsaturated fats, the healthy fats.
Macadamia nuts are 75% fat, but most of that is the monounsaturated type. A typical US diet contains about 37% fat, and as per a study, replacing that fat with fat from macadamia nuts could dramatically improve lipid profiles (15).
Some reports also state that macadamia nuts boost HDL, the good cholesterol, and lower the levels of LDL, the bad cholesterol. However, more research is warranted in this aspect.
8. May Improve Brain Health
Nuts, in general, are inversely associated with stroke risk (16).
The oleic acid in the nuts is also believed to prevent stroke, though information is limited in this regard.
Another acid in the nuts is palmitoleic acid, which also is an important component of myelin (myelin is a fatty layer that protects nerve cells in the brain).
A few other nutrients in macadamia nuts are copper, vitamin B1, manganese, and magnesium – all of which aid the production of healthy neurotransmitters.
Also, the omega-9 that these nuts contain helps improve mood. This fatty acid can enhance memory and prevent several neurological diseases. A study states that a particular omega-9 fatty acid that may help in the treatment of Alzheimer’s disease (17).
Macadamia nuts also contain high-quality protein, though only in a small amount. Some believe that this protein may offer sustained energy levels and improve your mood. However, more research is needed here.
9. May Boost Metabolism
The monounsaturated fatty acids in macadamia nuts can accelerate fat metabolism. Consuming tree nuts, in general, has been linked to a reduced risk of metabolic syndrome (18).
10. Can Help Fight Oxidative Stress
Studies have shown that nuts (including macadamia nuts) can help relieve oxidative stress in individuals (4). These nuts are also loaded with antioxidants, which help beat stress as well. This is because antioxidants fight free radicals, high levels of which can lead to oxidative stress and an increased risk of disease (19).
11. May Improve Skin Health
Macadamia nuts contain tocotrienols and squalane, two important compounds that prevent sunlight-induced oxidative stress on the skin (20).
The essential fatty acids in macadamia nuts play a role in skin health, and this is particularly true for macadamia nut oil. The palmitoleic acid in the nuts is another essential fatty acid that prevents tissue dehydration and promotes skin healing and regeneration (21).
Applying the oil to your skin can render it a youthful glow. Though it is thick, it gets absorbed by the skin quite easily. It is important to note that there is some amount of palmitoleic acid naturally occurring on our skin, which diminishes with age. The application of this nut oil can replenish the skin with the essential acid.
The palmitoleic acid may also help delay skin aging. It may prevent the early onset of the signs of aging, like wrinkles and age spots. There is insufficient information available in this regard.
Those were the benefits of macadamia nuts. But there’s a catch – how can you avail the benefits if you aren’t sure about selecting the right kind of nuts and storing them?
How To Select And Store Macadamia Nuts
Macadamia nuts are found all year round, so we don’t have to worry about the season in their case. There are also numerous types of macadamia nuts (sweetened, salted, shelled, unshelled, etc.) available on the market.
Go for those without any additives – those that don’t contain any salt or sweeteners. The best macadamia nuts are compact, smooth, and uniform in size. They don’t have any cracks and don’t emit any weird smell.
Store the nuts in a cool and dry place. They can stay in your pantry for months without getting spoiled. But do check from time to time for the growth of any mold or bacteria. Also, in case you have purchased shelled kernels, they should go into an airtight container right inside your refrigerator. Otherwise, they may go rancid quite fast.
You can use a special device to crack the nuts open. This macadamia nutcracker can help you get the job done.
You might want to eat the nuts raw. However, adding them to some tasteful recipes can only make your day more special.
Any Popular Macadamia Nut Recipes?
A couple of popular dishes include White chocolate macadamia nut cookies and Blueberry macadamia cheesecake.
1. White Chocolate Macadamia Nut Cookies
What You Need
- 1 cup of softened butter
- ½ cup of white sugar
- ¾ cup of packed light brown sugar
- 2 eggs
- ½ teaspoon of almond extract
- ½ teaspoon of vanilla extract
- 1 teaspoon of baking soda
- ½ teaspoon of salt
- 2 ½ cups of all-purpose flour
- 1 cup of macadamia nuts, coarsely chopped
- 1 cup of white chocolate, coarsely chopped
- Preheat your oven to 350o
- In a large bowl, add the butter, brown sugar, and white sugar. Mix until the mixture is smooth. Beat in the eggs, one at a time. Stir in the vanilla and almond extracts.
- Combine the flour, salt, and baking soda and gradually stir into the creamy mixture.
- Add the macadamia nuts and white chocolate. Drop this dough with a spoon on greased cookie sheets.
- Bake for about 10 minutes in the preheated oven, or until the cookies are golden brown.
2. Blueberry Macadamia Cheesecake
What You Need
- For the crust, you need 3 ½ ounces of macadamias (crushed in a blender), 1 cup of flour, ¼ cup of firmly packed brown sugar, and ½ cup of softened sweet butter.
- For the 1st layer, you need 24 ounces of softened cream cheese, 1 teaspoon of vanilla extract, 1 cup of sugar, and 4 eggs.
- For the 2nd layer, you need 1 cup of sour cream, 2 tablespoons of sugar, and ½ teaspoon of vanilla extract.
- And for the topping, you need 2 cups of fresh blueberries, 1 tablespoon of cornstarch, and 3 tablespoons of cold water.
- Preheat the oven to 400o F.
- For making the crust, combine the respective ingredients and mix well. Press on the bottom of the 10-inch pan, and let it bake for 15 minutes.
- Reduce the oven temperature to 350 degrees. For making the first layer, crumble the cheese in a large bowl and add the vanilla extract, sugar, and eggs.
- Using an electric mixer, beat at high speed. Do this until the mixture is well blended and smooth.
- Pour the mixture over the crust.
- Bake for 40 minutes until it is set. Ensure it is not completely firm.
- Remove from the oven and cool for 10 minutes.
- For the next layer, combine the sour cream, sugar, and vanilla extract. Spread it over the cake.
- Bake for 5 minutes and let it cool.
- For the topping, mix the cornstarch with cold water to form a smooth paste.
- Stir in the berries and cook until the mixture is thick. Let it cool and then spread the mixture on the cheesecake.
- Cool for about an hour before serving.
Not just in these recipes, there are other ways you can use macadamia nuts.
Any Other Ways To Use Macadamia Nuts?
Macadamia nut oil can be used to cook a wide variety of delicious foods. It works very well as a salad dressing because it has an almost sweet and nutty flavor. It is also a wonderful oil for frying and baking. Macadamia nut oil tastes great with everything from fruits to cheese and veggies.
Apart from cooking with macadamia nut oil, you can also use it topically and give your skin and hair all the benefits it has to offer. To condition your hair, warm it and massage your hair and scalp with it. To keep your skin young-looking and moisturized, you can use it on your body after your daily shower. You can also use this fantastic oil to treat damaged cuticles.
You may also add the nuts to your morning oatmeal for a sumptuous breakfast. Or add chopped macadamia nuts to your evening salad. You can process macadamia nuts as butter and use it in the place of peanut butter.
Where To Buy Macadamia Nuts
Preferably from your nearest supermarket. Or you can purchase them online. Organic is always best.
You can also get them from Mouna Loa. You can also lay your hands on the all-popular Hawaiian chocolate macadamia nuts.
Here are some fun facts about these nuts.
Any Fast Facts About Macadamia Nuts?
- Most of the macadamia nuts in the world are grown on the island of Hawaii.
- The nuts were first introduced to Hawaii way back in 1881, as ornaments. The first commercial orchards of the nuts started in 1921.
- Macadamia nuts are the toughest of nuts. It takes 300 pounds per square inch of pressure to crack them. They are tough nuts to crack, for sure.
- The United States of America is the largest consumer of macadamia nuts (51% of the world’s total consumption), while Japan sits at a distant second (15%).
- Every year, September 4 is celebrated as the National Macadamia Nut Day.
- No matter how good anything is in this world, it does have a shade of darkness. And so does the macadamia nut.
Any Side Effects Of Macadamia Nuts?
The nuts are largely safe, and the side effects are rare. But excess intake can cause allergies and high blood pressure.
Ingestion of the nuts may cause a skin hypersensitivity reaction (22). Certain individuals have also reported experiencing allergies like coughing.
- Blood Pressure
In case the nuts you purchased are salted, they can elevate your blood pressure levels (4). Hence, go for the unsalted (and unsweetened) variety.
- Gastrointestinal Issues
Given that they are good sources of fiber, having too many of these nuts can cause gastrointestinal issues. Too much of fiber has been associated with constipation (23). Certain individuals may also experience gas, diarrhea, and bloating.
- Possible Issues In Pregnant And Breastfeeding Women
Macadamia nuts are safe when taken in normal amounts. There is no research available on the effects of excess intake of these nuts on pregnant and/or breastfeeding women. Hence, stick to normal amounts.
Having a couple of ounces of these nuts (about 60 grams) a day should be fine.
Their unique nutritional profile makes macadamia nuts an important part of your diet. They are rich in essential fatty acids, and their fiber can promote heart health and aid diabetes treatment. Exercise caution in case you are prone to nut allergies.
Expert’s Answers for Readers Questions
Why are macadamia nuts expensive?
These nuts are expensive because the macadamia tree must be at least 7 to 10 years old to produce the nuts. Their shells are so hard that they can be broken only prior to sale.
Can dogs eat macadamia nuts?
Not really. The nuts can make your dog ill. Some serious symptoms of macadamia poisoning include vomiting, muscle tremors, and, in certain cases, back-end paralysis.
Are dry roasted macadamia nuts good for you?
Yes, provided you eat them unsalted. Salted nuts may not be as healthy.
Are macadamia nuts keto?
Yes. They are quite low in carbs and hence can be a part of a keto diet.
Should you refrigerate macadamia nuts?
You can refrigerate them to increase their shelf life. You can store them in an airtight container in the refrigerator.
Are macadamia nuts good for hair?
The fatty acid in the nuts may treat dry hair and strengthen the hair roots. Massaging your hair regularly with macadamia nut oil can make it shine, stimulate hair growth, and rebuild hair elasticity.
The nut oil may also prevent hair breakage by penetrating the scalp and improving the strength of the hair follicles. The oil also controls frizz. It hydrates the hair as well.
However, none of these benefits have been substantiated by solid research.
Can macadamia nuts treat anemia?
There is no direct research. However, the nuts contain some amount of iron, and this may supplement anemia treatment. We advise you to also include other iron-rich foods like spinach in your diet. Also, including vitamin C in your diet can improve iron absorption and help prevent anemia.
Do macadamia nuts offer an energy boost?
The complex carbs these nuts are made of may offer you a sustained energy boost.
Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
- Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects, Lipids, US National Library of Medicine, National Institutes of Health.
- Nut Consumption in Relation to Cardiovascular Disease Incidence and Mortality Among Patients With Diabetes Mellitus, Circulation Research.
- Health Benefits of Nut Consumption, Nutrients, US National Library of Medicine, National Institutes of Health.
- Effect of Tree Nuts on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Dietary Trials, PLoS One, US National Library of Medicine, National Institutes of Health.
- Nuts and Dried Fruits: An Update of Their Beneficial Effects on Type 2 Diabetes, Nutrients, US National Library of Medicine, National Institutes of Health.
- Nuts, macadamia nuts, raw, U.S. Department of Agriculture, FoodData Central.
- Nutrition and osteoporosis prevention for the orthopaedic surgeon, EFORT Open Reviews, US National Library of Medicine, National Institutes of Health.
- Phosphorus in diet, US National Library of Medicine.
- Dietary Fiber and the Human Gut Microbiota: Application of Evidence Mapping Methodology, Nutrients, US National Library of Medicine, National Institutes of Health.
- Prevalence of Salmonella in Cashews, Hazelnuts, Macadamia Nuts, Pecans, Pine Nuts, and Walnuts in the United States, Journal of Food Protection, US National Library of Medicine, National Institutes of Health.
- Macadamia Oil Supplementation Attenuates Inflammation and Adipocyte Hypertrophy in Obese Mice, Mediators of Inflammation, US National Library of Medicine, National Institutes of Health.
- Fatty acid profile, tocopherol, squalene and phytosterol content of walnuts, almonds, peanuts, hazelnuts and the macadamia nut, International Journal of Food Sciences and Nutrition, US National Library of Medicine, National Institutes of Health.
- Best Nuts and Seeds for Arthritis, Arthritis Foundation.
- Walnuts and macadamia nuts benefit lipid profiles, Western Journal of Medicine, US National Library of Medicine, National Institutes of Health.
- Nut consumption and risk of stroke, European Journal of Epidemiology, US National Library of Medicine, National Institutes of Health.
- The memory-enhancing effect of erucic acid on scopolamine-induced cognitive impairment in mice, Pharmacology, biochemistry, and behavior, US National Library of Medicine, National Institutes of Health.
- Effect of tree nuts on metabolic syndrome criteria: a systematic review and meta-analysis of randomised controlled trials, BMJ Open, US National Library of Medicine, National Institutes of Health.
- Studies on free radicals, antioxidants, and co-factors, Clinical Interventions in Aging, US National Library of Medicine, National Institutes of Health.
- Functional lipid characteristics, oxidative stability, and antioxidant activity of macadamia nut (Macadamia integrifolia) cultivars, Food Chemistry.
- Topical anti-inflammatory activity of palmitoleic acid improves wound healing, PloS One, US National Library of Medicine, National Institutes of Health.
- Allergy to macadamia nut, Annals of allergy, asthma & immunology, US National Library of Medicine, National Institutes of Health.
- Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms, World Journal of Gastroenterology, US National Library of Medicine, National Institutes of Health.
- Top 10 Nuts You Should Eat For Good Health
- Top 10 Health Benefits Of Nuts
- 9 Best Nuts For Weight Loss – How They Work And Dosage
- Brazil Nuts: The Selenium-Rich Nuts And Their 12 Benefits
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Ravi Teja Tadimalla
Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness. He graduated from SRM University, Chennai, and has been in the field for well over 4 years now. His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests.
10 Fascinating Health Benefits Of Macadamias
Macadamias are an underestimated nutrient-powerhouse. A rich source of essential vitamins and minerals including vitamin A, iron, B vitamins, and folate. They also have a little protein and pack a healthy dose of good fats and antioxidants.
Commonly featured in more indulgent desserts rather than thought of as an everyday health food, macadamias are often skipped for almonds and cashews for a daily snack. But these 10 fascinating health benefits of macadamias will show you why they’re worthy of a regular spot in your healthy nut rotation:
1. Helps To Keep Your Heart Healthy!
These nuts are rich in healthy monounsaturated fats which are said to be cardioprotective by reducing cholesterol level and help to clean the arteries. Macadamia also lowers the level of triglycerides, which is a kind of body fat and reduces the risk of coronary disease.
2. They Fight Free-Radical Damage Leading To Cancers
Another health benefit of macadamia comes from their high flavonoid content. Flavonoids, which are found naturally in these plants help to prevent cells from damage and protects from environmental toxins. These flavonoids convert into antioxidants in our body. These antioxidants search and destroy free radicals and protect our bodies from various diseases and certain types of cancer which include breast, cervical, lung, prostate and stomach cancer.
3. They Curb Your Appetite!
The fat content of macadamias helps to curb your appetite much longer than a sweet treat. Macadamias are also a source of palmitoleic acid which increases fat metabolism and reduces fat storage – bonus! You only need a few to feel satisfied as a snack, so despite their price, you won’t need many to get a hunger-busting, nutrient-rich fix.
4. They Strengthen Your Hair, Skin, And Nails
Macadamias are an excellent source of protein, calcium, potassium, dietary fiber and antioxidants. They are also very low in sodium. all of these factors make them a fabulous beauty food, giving your hair and nails a healthy sheen and your skin a nourished glow!
5. Supports Your Gut Health
That’s right, macadamias contain around 7% dietary fiber, and both the insoluble and soluble types, helping to not only promote satiety, but provide roughage sweeping toxins out of the body, and aiding digestion.
6. Strengthens Your Bones
Phosphorus and magnesium are abundant in macadamias, and play a variety of roles including bone and teeth mineralization, metabolism, absorption and transportation of nutrients. Calcium also helps in the formation of teeth and bones. Manganese in macadamias also help the body to deposit new bone tissue so that the skeleton stays strong as you age.
7. They Look After Your Brain And Nervous System
Macadamias contain copper, B1, magnesium, and manganese which helps to make healthy neurotransmitters, the chemicals which our brain cells use to send chemical signals, and nourish the brain. Copper also helps to ensure proper growth of the body, efficient utilization of iron, proper enzymatic reactions, as well as improved health of connective tissues, hair, and eyes!
8. They’re Lower In Inflammation-Causing Omega-6’s
Consuming too many omega-6 fatty acids in our diet can be a contributing factor to chronic inflammation in the body. Chronic inflammation has been linked to a variety of diseases such as cancer, heart disease, diabetes and other life-threatening conditions. A handful of nuts a day, or a spread of nut butter in your smoothie is a great way to get added protein, fiber, and vitamins and minerals. But most nuts tend to be higher in omega-6 fats than omega-3s, which can tip our body into an inflammatory state if we don’t balance it out with omega-3s from other foods too. Macadamias, on the other hand, are much lower in omega-6s. For example, pecans contain 3.7g per 100g, almonds 3.4g, and cashews 2.2g compared to 0.36g macadamias.
The incidence of heart disease is significantly lower in people who eat nuts regularly (more than five times per week) than in those who eat nuts less than once a week. So why not include some of these nutritious macadamias and start reaping their benefits today!
How Do You Enjoy Macadamias?
Love ice-cream? Try this dairy-free macadamia ice-cream!
Even before the arrival of scientists who discovered the plant species, the aboriginals of Australia knew of the nuts existence. They would use stones to crack the nuts open. Early settlers to Australia noticed all the macadamia shells strewn about.
Macadamia Nut as a Cooking Ingredient
Macadamia nuts are often eaten, raw, roasted & salted, or coated in chocolate. Whichever way they are eaten, macadamia nuts provide great nutritional value.
Many recipes have incorporated macadamia nuts. They are very popular in desserts. They are baked into different kinds of bread and are added to the flavoring in a variety of pastries such as cookies and brownies. Their healthy attributes tend to balance out the sweets in the rest of the food.
Different types of Macadamia Nut explained
The macadamia nut is small and rich in oil. There are only two edible species. One is called Macadamia tetraphylla. This has four leaves, and the shell has a rough texture. The other is called Macadamia integrifolia. It has more leaves and shells with a smooth texture. It is the latter that is best known primarily because of commercial promotions.
Health Benefits of Macadamia Nuts
Although the presence of a large amount of oil puts many people off, much of the oil in macadamia nuts is actually healthy. It consists of mono-saturated fat. This is the kind of fat that is good for the body when eaten in proper amounts. However, it is suggested that daily fat intake should be no more than 35 percent of the day’s total calorie consumption.
The oil from macadamia nuts is extracted and used in cooking. It is preferred among chefs because it is healthier than the usual oil used in cooking. Macadamia oil tastes great, and it is low in carbohydrates.
Macadamia nuts are a great source of vitamin E that is best known as an antioxidant. This will help prevent unhealthy cells from growing inside the body. This will fight off the factors that cause heart problems and stroke.
People are always worried about their cholesterol levels rising. The kind of fat that comes from macadamia oil will actually lower cholesterol levels. It will strengthen the immune system and reduce risks pertaining to cardiovascular diseases.
Macadamia nuts have a high vitamin B content. This is significant for both metabolic and growth processes. It also shows the nutritional value of the nuts because metabolism will function more effectively with proper sources of nutrition like macadamia nuts.
Vitamin B1 or thiamine is responsible for the body’s ability to transform carbohydrates into energy. Vitamin B6 or pyridoxine is important for brain development. It creates the neurotransmitters that allow the body to function as a one system with all of the parts in sync.
Muscle Function and Strength
Macadamia nuts contain potassium. Potassium is a necessary element that our body needs to perform specific functions. It works alongside pyridoxine in developing neurotransmitters for muscle activity. A deficiency in this will mean limited or no muscle control. Potassium is also needed to make people’s bones sturdier and stronger.
Macadamia Nuts as Herbal Supplement
Because of its nutritional value, macadamia nut oil is now sold as a dietary supplement. The oil extracted has been put into capsules so that people can benefit from it in healthy doses.
Macadamia Nuts for Skin & Hair Health
Macadamia nuts also provide an excellent moisturizer. Lotions have been developed using the oil to help prevent dry skin. It is also reported to soften the skin and minimize the appearance of wrinkles. It is slowly becoming sought after in beauty products.
Lotions are not the only beauty product macadamia nuts have been used in. The oil has already been introduced in many hair products. It has also been used in manufacturing bar soaps as well as liquid gels and facial scrubs.
Photo Credit Paul Rogers
Jane Brody on health and aging.
Sadly, for more than half my life, I had avoided some of nature’s most perfect and healthful foods: nuts and peanuts. I had been mistakenly told as a teenager that nuts were fattening and constipating, effects I certainly wanted to avoid.
But based on what I have learned to the contrary from recent studies, I now enjoy them daily as nuts or nut butters in my breakfasts, salads, sandwiches and snacks. A baggie of lightly salted peanuts accompanies me on excursions everywhere; I even keep a jar of peanuts in my car.
A series of large studies, including the Nurses’ Health Study of 76,464 women and the Health Professionals Follow-Up Study of 42,498 men, found that the more nuts people consumed, the less likely they were to die at any given age, especially of cancer or heart disease. And a clinical trial conducted in Spain showed that death rates were lower among those consuming a Mediterranean diet supplemented with extra nuts.
However, these studies were conducted almost entirely among relatively well-to-do, well educated, white individuals, and despite the researchers’ care in controlling for other factors that could have influenced the results, there remained the possibility that characteristics of the participants other than nut consumption could account for their reduced death rates.
Now, strong links between nuts and peanuts and better health have also been found in a major study of people from lower socioeconomic backgrounds and varied ethnic groups — blacks, whites and Asians — many of whom had serious risk factors for premature death, like smoking, obesity, high blood pressure and diabetes.
The results were published in March in JAMA Internal Medicine by researchers at Vanderbilt University School of Medicine. Their study, conducted among more than 200,000 men and women in the Southern United States and Shanghai, found that the more nuts people consumed, the lower their death rates from all causes and especially from heart disease and stroke.
And while it is true that more people today are allergic to nuts, and to peanuts in particular, than ever before, two recent studies have pointed to ways that may prevent children from developing a nut allergy. The first study, published last year in JAMA Pediatrics, found that women who consumed the most nuts or peanuts during their pregnancies were least likely to have children with this allergy. The reduction in risk was highest among children whose mothers ate nuts five or more times a month.
The second study, published in February in The New England Journal of Medicine, found that introducing peanuts into the diets of infants 4 to 11 months old who were considered at high risk of developing a peanut allergy actually greatly reduced their risk of being allergic at age 5. The researchers, from King’s College London, suggested that the common practice of withholding peanuts from babies may in fact account for the recent rise in peanut allergies.
Guidelines issued in 2000 by the American Academy of Pediatrics recommended withholding peanuts from children at risk of developing allergies until they were 3. The academy has since revised its position, suggesting that evidence that avoiding specific foods beyond 4 to 6 months of age prevented food allergies was lacking. Now a further revision by the academy may be in order, though to prevent choking, babies should not be given whole nuts — only ground nuts or nut butters.
Before returning to the relationship between nuts and better health, I want to reassure weight-conscious readers that, when consumed in reasonable quantities, nuts are not fattening and can even help people lose weight and maintain the loss.
Yes, relatively speaking, nuts are high in fat, and fat contains more calories per gram (nine) than protein or sugar (four calories), even more than alcohol (seven calories). But a review of studies of large populations here and abroad by Richard D. Mattes of Purdue University and co-authors most often found that adults who eat nuts weigh less than nut avoiders. And children who ate peanuts usually had a lower body mass index than those who did not.
Clinical trials found that adding lots of nuts to one’s diet had a limited effect on body weight. But more important, participants in studies that included nuts in a weight-loss regimen lost more weight and ended up with a smaller waist and less body fat than participants who did not eat nuts.
One explanation for the weight control benefit of nuts is the satiation provided by their high fat and protein content, which can reduce snacking on sweets and other carbohydrates. Another is that all the calories in nuts, especially whole nuts, may not be absorbed because they resist breakdown by body enzymes.
Finally, in a 2013 study in The British Journal of Nutrition, Dr. Mattes and colleagues reported that consuming peanut butter or peanuts for breakfast helps to control hunger, stabilizing blood sugar and reducing the desire to eat for up to 8 to 12 hours. (My favorite breakfast: half a banana, sliced, with each slice topped by a half-teaspoon of crunchy peanut butter.)
As for their cardiovascular benefits, nuts are rich sources of monounsaturated and polyunsaturated fats, which prompted a health claim by the Food and Drug Administration that “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Two exceptions are macadamia nuts and cashews, which have too much saturated fat to qualify for this claim.
Nuts are also rich sources of dietary fiber, and almonds, Brazil nuts, peanuts and walnuts may actually help prevent constipation, countering my long-held concerns about their effects on digestion. Other beneficial substances in nuts include vitamins, antioxidants and other phytochemicals. All of which adds up to nuts as a nutritional powerhouse.
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Correction: April 4, 2015
Because of an editing error, the Personal Health column on Tuesday, about the nutritional benefits of nuts and peanuts, used an incorrect unit of measurement to describe the caloric value of some substances. Protein and sugar have four calories (not grams) per gram, and alcohol has seven calories (not grams) per gram.