Who doesn’t like the butter-like tree nut known as the macadamia nut? One question comes to mind; are macadamia nuts healthy? It will interest you to know that macadamia nuts are highly rich in nutrients and are beneficial to human health.
Let’s briefly look at all you need to know about macadamia nuts before we go into their benefits.
1. About Macadamia Nuts
Macadamia nuts are native to Australia and grown in different parts of the world like Africa, Latin America, Asia, and Hawaii. They have a butter-like flavor and can be eaten raw or with other recipes.
Macadamia nuts belong to the Plantae kingdom and the Proteacea family. This fruit had a hard and woody follicle that consists of one or two seeds. Their main nutrient is monosaturated fat; the good type of fat that helps to keep the heart healthy.
2. Are Macadamia Nuts Healthy?
You might be wondering if macadamia nuts are healthy. Macadamia nuts contain a high-fat nutrient that is beneficial to human health when consumed in moderation. Listed below are some of the health benefits of macadamia nuts;
2.1. Boost Heart Health
There is every possibility that macadamia nuts tend to lower the risk of contracting any form of heart disease. Health practitioners have suggested that you should consume at least 8 to 42 grams of these nuts every day. This would help reduce the LDL present in the body.
The American Heart Association recommended that those with high cholesterol should take macadamia nuts regularly as it reduces the level of cholesterol.
When you eat 42 to 84 grams of macadamia nuts regularly, it helps to reduce the risk of inflammation like leukotriene B4 which causes risks of heart disease.
The fact that macadamia nuts have a high content of monounsaturated fat, it is safe to say that they are beneficial to your heart and reduce heart disease risks.
2.2. Helps in Weight Loss
Although macadamia nuts have high-fat content, they can aid you in your weight loss journey. They contain fiber and protein which helps to decrease appetite for food and instill the feeling of being full.
Since macadamia nuts contain monounsaturated fat, they can be linked to preventing weight gain when eaten in moderation. Contrary to what was said about the nuts having high content calories, they are bound to provide lesser calories.
2.3. Contains Antioxidants
One of the health benefits of macadamia nuts is that it is an excellent source of antioxidants.
Antioxidants are known to subdue unstable molecules that can lead to an increased risk of heart disease, diabetes, and Alzheimer’s disease.
It is interesting to know that of all the tree nuts available, macadamia nuts boast the highest flavonoid levels. This can help reduce cholesterol and reduce inflammation in the body.
Additionally, macadamia nuts also contain tocotrienol which helps to reduce cholesterol levels. This can also help to protect the body from brain diseases and cancer.
Macadamia nuts can help protect your body from diseases and any form of cellular damage.
2.4. Contains Nutrients
Macadamia nuts have high nutrients like fats, minerals, and vitamins. Twenty-eight grams of this nut contains:
- 23 grams of fat
- 1 gram of Sugar
- 11% of Copper
- 6% of Iron
- 3 grams of fiber
- 2 grams of protein
- 4 grams of carbohydrates
- 22% of Thiamine
- 9% of Magnesium
- 5% of Vitamin B6
- 58% of Manganese
They also contain high content of monounsaturated fat that helps to reduce bad cholesterol levels in the body. The fact that the nuts are low in carbohydrates and have the right amount of fiber makes it difficult to increase blood sugar levels.
2.5. Improved Metabolic Syndrome
The condition that is linked to the increase in stroke, heart disease, and diabetes is known as metabolic syndrome.
Excess belly fats, high blood sugar, high triglycerides, and low HDL cholesterol levels are components of metabolic syndrome.
It was discovered that in recent times, there has been a high increase in metabolic syndrome in adults. It is recommended that the intake of macadamia nuts will help reduce the risk of metabolic syndrome.
It can also help reduce the effect on the body of those who have it. Those with type 2 diabetes are advised to add macadamia nuts to their diet.
Eating macadamia nuts and exercising will lower the effect of HbA1c which is an essential measurement for those who have diabetes.
Researchers have found out that for people who have type 2 diabetes, these tree nuts can help improve glycemic control.
2.6. Brain Health
Apart from the fact that macadamia nuts can help improve metabolic syndrome, they can also help protect the brain and enhances brain health.
It was discovered that supplements rich in tocotrienol can help protect the brain cells from the effects of glutamate. Glutamate is known to play a major role in Parkinson’s disease and in Alzheimer’s disease.
You should know that eating food like macadamia that contains tocotrienol will be more effective than taking supplements. Macadamia nuts also help to protect the brain from oxidative stress.
2.7. Improve Bone Health
Since macadamia nuts are an excellent source of magnesium, calcium, and potassium, they help to improve bone health. They contain phosphorus which helps in bone and teeth health.
2.8. Boost Healthy Fat
Macadamia nuts have a high content of monounsaturated fats which are healthy for the body. The nuts contain about 75% of this monounsaturated fat which can help improve your lipid profile. It also helps to boost HDL and reduces the level of LDL.
2.9. Skin Health
The nutrient components in macadamia nuts play a vital role in the health of your skin. Squalene and tocotrienol found in macadamia nuts help to prevent the skin from oxidative stress caused by sunlight.
The macadamia nut oil is also very good for the skin. It contains palmitoleic acid which prevents the skin from dehydration. It also helps to promote regeneration and healing of the skin.
When you apply oil to your skin, you get a natural youthful glow. This nut oil can help in repairing damaged skin and prevent signs of aging.
2.10. Promote Gut Health
Macadamia nuts are an excellent source of fiber which helps to support gut health. The nuts also contain copper which promotes enzymatic reaction that aids the digestive system.
3. Selection of Macadamia Nuts
You should know that macadamia nuts are not seasonal. You can find them all year round.
Since there are different types of macadamia nuts, it is best to know the ones you should make use of.
3.1. Selection Process
It is advisable to pick up macadamia nuts without any additives. That is, they do not contain sweeteners or salt in them. When selecting, look out for those that are uniform and have no form of weird smell.
3.2. Storage Process
You should store macadamia nuts in and dry place. You should know that they have a long lifespan so you can store them for months.
You should make sure to inspect them in case of any form of bacteria or mold that might form as a result of a change in weather.
Ensure to place the shelled nuts in an airtight container and store in the refrigerator. If you decide to crack the nuts, the macadamia nutcracker can help you get it done.
4. Macadamia Nut Recipes
You should be aware that apart from eating the macadamia nuts raw, you can add them to some recipes for a more delicious taste.
We’ve listed some popular recipes you might want to try out
4.1. Blueberry Macadamia cheesecake
To prepare a blueberry macadamia cheesecake, here are some ingredients you will need;
- Crushed 3 1/2 ounces of macadamia
- A quarter cup of brown sugar
- 1 cup of flour
- Half a cup of butter
- Eggs
- Vanilla extract
- Softened cream cheese
- 3 cups of blueberries
- 4 tablespoons of cold water
- Cornstarch
4.1.1. Instructions
- Step one: Preheat the oven to 400 degrees Fahrenheit
- Step two: You’ll have to mix the ingredients to make the crust. Place in the oven and allow it to bake for about twenty minutes.
- Step three: The next thing you have to do is to reduce the heat of the oven by 50 degrees. Then you mix the cheese, sugar, eggs, and vanilla in a large bowl to make the first layer.
- Step four: Mix with an electric mixer till the mixture is smooth.
- Step five: You can now smear the mixture on the crust
- Step six: Place in the oven and allow it to bake for at least 50 minutes. Then, remove it from the oven and it cool down for a while.
- Step seven: To make the other layer, mix the vanilla extract, sour cream, and sugar. Then, spread it on the cake.
- Step eight: You should bake for about 5 minutes before you allow it to cool.
- Step nine: To make the toppings, you should form a smooth paste by mixing cold water and cornstarch.
- Step ten: The next step is to cook the berries till the mixture is thick enough. Then, let the mixture cool for a few minutes before spreading it on the cheesecake.
You are now ready to serve your blueberry macadamia cheesecake.
4.2. Chocolate Macadamia Nuts Cookies
To prepare this dish, you’ll need the following ingredients;
- Half a cup of white sugar
- Two eggs
- Half a teaspoon of vanilla extract
- One cup of butter
- White chocolate
- Half a teaspoon of salt
- One cup of coarsely chopped macadamia nuts
- One teaspoon of baking soda
- Half a teaspoon of almond extract
4.2.1. Instructions
- Step One: The first step is to preheat your oven to 350 degrees Fahrenheit.
- Step two: Make a mixture of white sugar butter and brown sugar in a bowl. Add the eggs with the almond and vanilla extract and mix till the mixture is smooth.
- Step three: Add the flour, baking soda, and salt to the mixture and stir.
- Step four: You can now add the macadamia nuts and chocolate and place them on a greased cookie sheet.
- Step five: Leave to bake till the cookies are golden brown and serve.
5. Other Use of Macadamia Nuts
The oil gotten from macadamia nuts can be used to cook different kinds of food. You can also use this nut in dressing salad because of its sweet flavor.
The oil is also beneficial to your skin and hair health. You can rub it on the scalp of your hair and massage it for maximum results. You can apply it to the skin after taking your bath.
Macadamia nuts can be added to your breakfast and can be used in place of peanut butter. You can also decide to eat dry roasted macadamia nuts.
6. Buying Macadamia Nuts
You should know that you can purchase macadamia nuts online or from the nearest supermarket. It is best to always go for organic macadamia nuts.
7. Macadamia Nuts Side Effects
Although macadamia nuts have a series of health benefits, they also have some side effects when taken in excess. Listed below are some of the side effects;
7.1. Increased Blood Pressure
Excess intake of salted macadamia nuts can increase your blood pressure level. It is advisable to go for unsweetened and unsalted ones.
7.2. Gastrointestinal Problems
Since macadamia nuts are an excellent source of fiber, excess intake can lead to gastrointestinal problems.
Constipation occurs when there is too much fiber in the body. Some people might have diarrhea, boating, and gas issues.
7.3. Allergies
There are people who are allergic to nuts. Excess intake of macadamia nuts can cause the skin to react.
8. Fun Facts About Macadamia Nuts
1. Macadamia nuts are known to grow on the Island of Hawaii
2. They are the hardest kind of nuts and it takes a whole lot of pressure to crack them open.
3. The largest consumers of macadamia nuts are the United States
4. September 4 is the day set aside to celebrate National Macadamia Nuts Day.
5. One interesting fact is that it can take a macadamia tree up to eight years to produce nuts. Once this is produced, the nuts can stay for about a hundred years.
9. In a Nutshell
Macadamia nuts have different kinds of health benefits for the body. They contain enough vitamins, minerals, and healthy fats that help in skin and bone health.
You can also add these nuts to different recipes. It is advisable to eat macadamia nuts in moderation so you do not experience the side effects.
10. Frequently Asked Questions
Listed below are some of the frequently asked questions on “are macadamia nuts healthy?”
10.1. Are Dry Roasted Macadamia Nuts Good for You?
Yes, roasted macadamia nuts are good for you if you eat them unsalted.
10.2. Why are Macadamia Nuts Expensive?
They are expensive because it takes a really long time for the trees to mature and produce nuts.
10.3. Can Macadamia Nuts Treat Anemia?
Since macadamia nuts contain iron, it is safe to conclude that they can help treat anemia. However, it is advisable to include vitamin C and foods rich in iron in your diet to help prevent anemia.
Last Updated on by Sathi
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