11 Health Benefits of Macadamia Nuts According to Nutritionists

11 Health Benefits of Macadamia Nuts According to Nutritionists

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Macadamia nuts taste similar to butter and have a creamy consistency. These nuts are more than just a delicious snack, as there are many benefits of macadamia nuts. These health benefits can improve your health and help you feel better each day.

You can eat macadamia nuts alone or use them in baking and as additions to other dishes. They have a tough outer shell, so make sure to remove that beforehand.

Macadamia nuts are nutrient-rich and full of beneficial plant compounds. They have a higher fat content than other nuts, with more than 75% of their makeup being monounsaturated fats. These nuts also contain essential vitamins and nutrients.

The high-fat content is the only benefit of macadamia nuts, though. Nutritionists found that these nuts are one of the healthiest snacks you can choose. Adding macadamia nuts to your diet can benefit nearly every area of your health.

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Eleven Health Benefits of Macadamia Nuts

Are macadamia nuts healthy for you? You will be delighted to learn just how good they are for you.

benefits of macadamia nuts
1. Macadamia Nuts Are Full Of Nutrients

Macadamia nuts contain around one gram of natural sugar, making them a low glycemic index food. They are low in carbohydrates, contain fiber, protein, and other essential nutrients, too. One ounce, which is less than a quarter cup, of macadamia nuts contains the following daily recommended values:

  • 6% iron
  • 58% of manganese
  • 23% vitamin B1
  • 5% vitamin B6
  • 5% phosphorus
  • 11% copper
  • 9% magnesium
  • 10% fiber
  • 4% protein
  • 22% thiamine

Additionally, macadamia nuts contain vitamin A, riboflavin, niacin, and folates. They also contain zinc, calcium, potassium, carbohydrates, and antioxidants. With all of these nutrients packed in, these nuts are a beneficial addition to your diet.

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Keep in mind that one ounce of macadamia nuts contains over 200 calories. If you consume too many, it could skyrocket your calorie intake for the day. These calories come from essential nutrients and vitamins, so they don’t have the same detrimental effects on your body as unhealthy options.

2. Macadamia Nuts Are Rich In Antioxidants

This delicious snack contains antioxidant flavonoids, which can help prevent chronic disease. Plus, flavonoids help lower cholesterol levels, furthering the prevention effect.

Macadamia nuts also contain other antioxidants that neutralize free radicals. Free radicals are unstable molecules that result in cellular damage and lead to severe health conditions. As one of the best benefits of macadamia nuts, antioxidants can save your life.

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These antioxidants can help prevent the following conditions:

  • diabetes
  • Alzheimer’s
  • heart disease
  • cancer
  • brain disease

3. Macadamia Nuts Improve Your Cardiovascular Health

Research shows that eating macadamia nuts decreases your risk of having a heart attack, stroke, or other cardiovascular health emergencies. Since they significantly lower cholesterol levels, these nuts help stabilize blood pressure, promoting heart health. The American Heart Association explains that macadamia nuts reduced cholesterol levels in the blood just as much as a heart-healthy, low-fat diet.

Monosaturated fats help reduce the risk, too, as you aren’t filling your body with unhealthy fats. With less unhealthy fats in your diet, you are less likely to develop blockages in your arteries.

Additionally, the anti-inflammatory markers leukotriene and B4 also decrease the risk of heart disease. Sources explain that one in four people die from heart disease, so you must find ways to reduce your risk.

4. Macadamia Nuts Reduce Your Risk For Metabolic Syndrome

Metabolic syndrome isn’t just one condition on its own. Instead, it is a group of risk factors that include:

  • high blood sugar
  • increased blood pressure
  • excess body fat around the waist
  • high cholesterol or triglyceride levels

Your risk of developing heart disease, stroke, or type 2 diabetes increases for each risk factor you have. Once you have three risk factors, you will be diagnosed with metabolic syndrome. If you have three or more factors, your risk of developing life-threatening conditions drastically increases.

Studies show that consuming between one and three ounces of macadamia nuts each day helps maintain blood sugar. The participants experienced increased levels of hemoglobin A1c, which is a long-term blood sugar control marker.

Additionally, monosaturated fats further the risk reduction of metabolic syndrome. These fats are particularly beneficial to people with type 2 diabetes, improving their symptoms and preventing other conditions from developing.

5. Macadamia Nuts Aid In Weight Loss

Although macadamia nuts are calorie-dense, they can still help you lose weight. The calories all come from healthy vitamins and nutrients, though, so it isn’t as damaging to your body as calories from unhealthy foods.

The high protein, fiber, and fat content reduce hunger, allowing you to feel fuller for extended amounts of time. Monounsaturated fat makes you feel full because it takes longer to digest, while the protein and fiber content prevents drastic blood sugar changes. Without sudden blood sugar changes, you won’t have as many cravings and can hold off until healthy options are available.

Macadamia nuts also contain omega-7 fat palmitoleic acid, which is a monosaturated fat. This fat protects your body from unwanted weight gain as it decreases the size of fat cells.

6. Macadamia Nuts Improve Your Digestive Health

The high fiber content of macadamia nuts helps maintain a healthy digestive system. You will have more regular bowel movements, preventing constipation and other digestive issues. If you’ve ever had digestive problems before, you know that it can be painful and uncomfortable.

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benefits of macadamia nuts
7. Macadamia Nuts Contain Anticancer Properties

The flavonoids and tocotrienols found in macadamia nuts help fight or kill cancer cells. Tocotrienols are a type of vitamin E that often acts as an antioxidant. These vitamins have powerful anticancer properties and, along with flavonoids, destroy damaging free radicals.

8. Macadamia Nuts Improve Your Brain Health

Vitamin B1, also known as Thiamin, is found in macadamia nuts and converts carbohydrates into energy. Your brain requires this process, or your brain health will suffer. By eating more macadamia nuts, your brain function can improve and continue working efficiently.

Additionally, the tocotrienol content can protect your brain from conditions like Alzheimer’s disease and Parkinson’s disease. Tocotrienol protects your brain cells from the damaging effects of glutamate toxicity, which is a key factor in developing brain diseases.

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Monounsaturated fats also improve brain health as oleic acid, a type of fat, protects the brain from oxidative stress. Oxidative stress occurs when there is an antioxidant and free radicals imbalance. The free radicals can damage your tissues and cells, as they outnumber the antioxidant.

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Furthermore, the palmitoleic acid found in macadamia nuts increases protection to the brain’s nerve cells. Palmitoleic acid is a component of the myelin, which is the fatty protective layer of the nerve cells.

9. Macadamia Nuts Improve Your Bone Health

Since macadamia nuts are a source of calcium, potassium, phosphorous, manganese, and magnesium, they can improve your bone health. With this improvement, your teeth and bones get stronger while it prevents bone disease and dental issues.

10. Macadamia Nuts Improve Your Skin Health

The fatty acids in macadamia nuts improve your skin health in a few ways. Your skin will become softer, the appearance improves, and irritation will ease.

Additionally, macadamia nuts contain an acid that delays the signs of aging and repairs your skin. Macadamia nuts prevent age spots and wrinkles, and they protect your skin from sun damage.

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The palmitoleic acid found in this nut also prevents tissue dehydration and promotes skin regeneration. It also increases the production of elastin and collagen, which keep your skin strong and flexible.

While consuming macadamia nuts helps, you can also use nut oil on your skin to give it a youthful glow. The oil is thick, but your skin absorbs it quickly and easily. Palmitoleic acid naturally occurs on your skin, but the amount diminishes with age, making nut oil a beneficial supplement.

11. Macadamia Nuts Help Fight Inflammation

As a good source of alpha-linolenic acid, macadamia nuts can help fight inflammation. With inflammation being a cause of coronary heart disease, this is an essential benefit that you can’t ignore. It also helps prevent and reduce inflammation that accompanies arthritis.

The inflammation-reducing properties of macadamia nuts benefit gut health. They protect you from developing irritable bowel syndrome, Crohn’s disease, and ulcerative colitis. Studies show that nut oil can also reduce skin inflammation.

benefits of macadamia nuts
Final Thoughts on Health Benefits of Macadamia Nuts According to Nutritionists

The nutrition in macadamia nuts is far-reaching, and they can improve every area of your health. Add these nuts to your diet and keep them on hand for an easy and healthy snack option that gives you a boost of nutrients. You will feel more energetic, and you won’t be as likely to get hungry before your next meal.

Plus, with every ounce of macadamia nuts you eat, you receive a significant portion of your daily recommended values of vitamins and nutrients. Because of this, the nuts can help with weight loss, reducing inflammation, and preventing diseases and other conditions.

As a delicious snack or a beneficial addition to other dishes, you can use macadamia nuts in many ways. You can even use them in place of croutons on a salad or use the nut oil as cooking oil. No matter how you choose to incorporate them into your diet, you will experience the benefits of macadamia nuts.

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Sarah Barkley is a lifestyle blogger and freelance writer with a Bachelor's Degree in Literature from Baker College. She is experienced in all things related to parenting, marriage, and life as a millennial parent, but loves to learn new things. She enjoys the research that goes into a strong article, and no topic is off-limits to Sarah. When she isn't writing, she is immersed in a book or watching Gilmore Girls. Sarah loves reading classic novels but also enjoys a good thriller.

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