The consumption of nuts is widespread throughout the world. They are a perfect snack to satisfy hunger, not to mention their contributions to health. Today we are looking at the benefits of macadamia nuts, a nut whose popularity has increased worldwide.
Macadamia nuts ( Macadamia tetraphylla ) are distinguished from other nuts by their distinctive natural butter flavor. Its texture is just as creamy, and although it originates from Australia, it is cultivated in different countries worldwide. We review their benefits, properties, and why you should include them in your diet.
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Macadamia Nuts: A Delicious Nutritious Treasure
The Macadamia ( Macadamia integrifolia ) is a tree with little production that can take between 7 and 10 years to bear fruit. It consists of 14 species known to date, and among all of them, only two of them are considered valid from a nutritional point of view since they are the only ones with an edible nut. The other species—such as M. Jansen and M. ternifolia—are poisonous because they contain a high concentration of cyanogenic glycosides.
Its sweet aroma, flavor, and nutritional value make this dried fruit a highly appreciated food; for this reason, it is one of the most expensive in the world. Macadamia nuts are covered in a hard shell. Instead, its edible part has a spherical shape, whose color is between white and cream, and its texture is smooth.
Perhaps you have heard that including them in your diet helps prevent cardiovascular diseases and metabolic syndrome. On the other hand, they are also helpful in preparing sweet and savory meals. Like other nuts, they provide the body with minerals, fiber, and healthy fats, but as with all foods, the key is to consume them as part of a balanced diet.
It turns out to be very nutritious. Surely you have heard that they are a great ally to lose weight and control different health problems. Macadamia nuts have many benefits, but as with all foods, the key is in the balance when including them in the diet.
Nutritional properties of macadamia nuts
Macadamia nuts have become the center of attention due to their nutritional properties. According to the United States Department of Agriculture (USDA), every 100 grams of these nuts provide you with the following:
- Energy: 716 kilocalories.
- Total lipids: 76.1 grams.
- Proteins: 7.79 grams.
- Saturated fatty acids: 11.9 grams.
- Carbohydrates: 12.8 grams.
- Natural fiber: 8 grams.
- Sugars: 4.14 grams.
- Water: 1.61 grams.
- Calcium: 70 milligrams.
- Phosphorus: 198 milligrams.
- Iron: 2.65 milligrams.
- Magnesium: 118 milligrams.
- Zinc: 1.29 milligrams.
- Potassium: 363 milligrams.
- Sodium: 353 milligrams.
- Niacin: 2.27 milligrams.
- Choline: 44.6 milligrams.
These are the nutritional properties of the most essential macadamia nuts. You may be surprised by its high-fat content. However, you should know that, as researchers from the University of Queensland (Australia) warn, up to 80% of these are monounsaturated, considered suitable for cardiovascular health. As we will see shortly, they are associated with positive health effects.
Five benefits of macadamia nuts
Thanks to this exciting composition of nutrients, its consumption positively affects the cardiovascular system, digestion, intestinal flora, and even skin (with cosmetic application). We leave you with some benefits of including macadamia nuts in your diet.
1. They improve cardiovascular health
A study published in the Journal of Nutrition evaluated the effect of eating macadamia nuts in men and women with mild hypercholesterolemia. The study lasted five weeks, during which both groups showed reduced lipid profiles (total cholesterol and LDL ). As is well known, both are risk factors for cardiac complications.
Another study published in Lipids found that macadamia nuts can modulate risk factors for coronary artery disease in as little as four weeks of regular intake. Recent literature suggests that the information about nuts is related to significantly reducing multiple heart complications.
2. They prevent and control metabolic syndrome
Under this name are grouped a series of conditions that increase the risk of suffering from more severe diseases such as diabetes, stroke, and heart disease. This syndrome includes high blood pressure, high glucose, low HDL cholesterol, high triglycerides, and excess abdominal fat.
Data from a study carried out in 2014 show that around 20 to 25% of the world’s adult population suffers from it. For this reason, it has become one of the leading public health concerns in many countries.
Scientific evidence shows that the monounsaturated fatty acids in nuts (especially macadamia nuts) can decrease the risk of metabolic syndrome and improve it if it is already suffered.
3. Macadamia nuts have antioxidant activity
Due to the presence of tocopherols, tocotrienols, and squalene in its composition, a study published in Antioxidants gives the skin macadamia nuts antioxidant properties that are beneficial for health. The body’s role is to neutralize free radicals and eliminate reactive oxygen species, some components that, in excess, can harm cells.
On the other hand, a work published in 2015 states that its antioxidant activity could play an essential role in preventing cancer, inflammatory activity, and cardiovascular diseases.
4. They promote a healthy digestive system
Thanks to the contribution of fiber and fat, macadamia nuts are a food that can help improve intestinal transit and prevent constipation.
Likewise, it benefits the digestive process and intestinal health in general. Its soluble fiber and polyphenols contribute positively to prebiotic effects on the microbiota.
A paper published in Current Developments in Nutrition in 2020 found that regular intake of macadamia nuts can improve stool consistency. Thus, their consumption translates into enhanced deposition, so they can relieve those who suffer from problems in eliminating waste.
5. They can help you control your weight
Although they are a food with a significant contribution of calories, macadamia nuts do not promote weight gain if introduced as part of a healthy diet and other positive habits.
This is explained, in part, by the presence of fiber and protein. These two nutrients increase satiety and reduce the feeling of hunger. A study published in Mediators of Inflammation suggested that macadamia oil may attenuate inflammation and adipocyte hypertrophy.
Adipocytes are cells responsible for storing fat in tissues. In this context, they may help mediate the inflammatory processes often accompanying obesity. It would be best to regulate your intake since, as we have seen, 100 grams provide you with more than 700 calories.
macadamia nuts in the kitchen
The macadamia nut is considered a very versatile food because of the ease with which it can be included in different recipes and adapted to the different tastes of people.
Thus, for example, it is possible to introduce it into savory recipes, adding it to pasta dishes, vegetables, or creams. Also in a wok or rice dishes. On the other hand, different desserts can be made with the macadamia nut. For example, cooking experts often include it as the main ingredient in cakes, cookies, chocolates, ice creams, or even milkshakes of different flavors.
Macadamia can provide a crunchy touch that is very pleasant on the palate. Remember that according to this 2021 research, there are no significant differences between roasted and raw macadamia nuts because their properties and nutritional composition are not significantly affected. This means you can consume them in both ways, as it suits you.
Considerations on the consumption of macadamia nuts
Apart from the benefits of macadamia nuts, you must consider some criteria when including them in your diet. The most important is your susceptibility to food allergy episodes; as the researchers from the Experimental Zooprophylactic Institute of the Umbria and Marche Regions (Italy) point out, this type of nut is not exempt from allergic reactions, so you should be careful about it.
Another aspect to consider is the contamination of nuts by salmonella. All nuts are vectors of the bacterium, so macadamia nuts are no exception. Traces of salmonella have been found in this type of nuts and other dried fruit in supermarkets in the United States, although it is true that in small percentages.
In general, try to buy your nuts from a reputable supplier, also those that have been processed previously. The label “raw” or “100% natural” may be attractive, but there is a greater risk of infection by the bacteria. This applies to all commercially available nuts.
Include nuts daily in your diet, including macadamia nuts
Multiple investigations and studies have shown the possible benefits that macadamia nuts can bring to our health. It is a very nutritious food that is a good source of energy, minerals, fiber, and healthy fats.
However, it is essential to keep in mind that the basis of good health is found in making good lifestyle and eating habits. For this reason, including the macadamia nut is positive as long as it is part of a healthy diet and is accompanied by physical activity, rest, and decreased stress (among others).