Macadamia nuts are well-known not only for their buttery, crispy taste, but also for their nutritional benefits. Read on to know about nutritional facts and health benefits of these delicious nuts.
Considered to be the world’s tastiest nuts, macadamia nuts are small, crispy nuts loved by many of us. They are nuts from the macadamia trees, which are cultivated in tropical climates and in soil rich in minerals, like, potassium and phosphorus. Apart from being delicious, these nuts are good sources of protein and minerals and are considered to be an essential nutritional component in many diets and recipes. These nuts are sweeter and larger than many nuts and can be eaten either raw from the shell, dry roasted, or cooked in oil. They are a high energy food, commonly used in preparations of cakes, confectionery, ice cream, salads, roasts, and casseroles to enhance the savor.
|Calories from fat||200||Thiamin||15 percent|
|Total fat||22 grams||Magnesium||8 percent|
|Monounsaturated fat||17 grams||Copper||8 percent|
|Saturated fat||3 grams||Phosphorus||6 percent|
|Cholesterol||0 grams||Vitamin B6||6 percent|
|Total Carbohydrates||4 grams||Niacin||4 percent|
|Fiber||2 grams||Iron||4 percent|
|Sugars||1 gram||Zinc||2 percent|
|Protein||1 gram||Potassium||2 percent|
Nutritional and Health Benefits
Fats: Macadamia nuts comprise 84% monounsaturated, 3.5% polyunsaturated, and 12.5% saturated fatty acids. Being low in cholesterol and high in monounsaturated fatty acids, which are ‘good’ fats, macadamia nuts help in the body’s manufacturing of essential fatty acids by maintaining the balance between omega 6 and omega 3 fatty acids, as well as increase the production of protective high density lipoproteins while suppressing the unhealthy low density lipoproteins. Hence, one of the most important health benefits of this nut is that, being low in saturated fats and cholesterol, these nuts reduce the risk of heart diseases, stroke, anti-inflammatory diseases, anti-aggregatory diseases, and immunomodulating diseases.
Protein: The nuts are also rich in essential and non-essential amino acids, which play an important role in muscle formation, connective tissues and blood plasma development, and overall well-being.
Carbohydrates: Carbohydrates, also described as dietary fiber, are the most basic sources of energy in our body. In their simplest form, they are present as saccharides (sugar) in the body. Hence, these nutritional nuts are also good sources of sugars, sucrose, fructose, glucose and maltose, and some other starch-based materials.
Minerals and Vitamins: They are loaded with vitamins, like, vitamin E, thiamine (B1), riboflavin (B2), niacin, pantothenic acid (B5) and folate, and minerals such as potassium, phosphorus, magnesium, and calcium. Hence, the nuts promote healthy bone and teeth formation, as well as regulate the body’s fluid balance and immune system. Also, they enhance our nervous system and promote healthy skin.
Dietary Fiber: Dietary fibers are nothing but roughage or complex carbohydrates that give a feeling of fullness and reduce appetite. Hence, macadamia nuts are rich in complex carbohydrates, like, lignans, hemicellulose, amylopectins, mucilage, gums, and insoluble cellulose, which promote desirable intestinal bacteria, slow digestion, and reduce constipation, hunger pangs, irritable bowel syndrome, and other digestive problems.
Phytonutrients: They are good source of phytonutrients or phytochemicals, like, tocopherols and tocotrienols, (derivatives of Vitamin E), the biologically active components in the body that help remove free radicals that oxidize blood fats and damage healthy cells. Hence, their antioxidant properties reduce the possibilities of certain types of cancer, like, breast, cervical, gastrointestinal, lung, stomach, and prostate cancer. Moreover, regular intake of macadamia nuts serves in the growth of new tissues, slows down the aging process, and denigrates birth defects.
Lastly, macadamia nuts can be consumed as an evening snack, mixed with meals, salad toppings, or even in cakes and cookies. Hence, in whichever way you like to have them, they are always delectable as well as healthy for your body.