According to Health LineMacadamia nuts are known for their rich, buttery flavor and creamy texture, but are originally native to Australia. They are packed with essential nutrients, with 1 ounce (28 grams) providing 204 calories, 23 grams of fat, and mostly heart-healthy monoxide fat.
This portion also provides 58% of the daily amount of manganese (DV), 22% for thiamine (vitamin B1), 11% for copper, and 9% for magnesium.
Due to this nutritional profile, macadamia nuts, like most tree nuts, contain a variety of beneficial plant compounds that support overall well-being. See 8 important health benefits.
1. Helps regulate blood sugar
Macadamia nuts contain a high amount of single saturated fat, low in carbohydrates and sugar, and medium amounts of fiber. This combination helps regulate blood glucose levels and is a beneficial choice for individuals managing diabetes.
A study published in the National Library of Medicine found that individuals who consumed 28-84 grams of tree nuts daily showed improvements in hemoglobin A1C levels, an important marker of long-term glycemic control.
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Macadamia nuts. Illustrations by Pixa Bey |
2. Reduces inflammation
Macadamia nuts are packed with antioxidants (particularly flavonoids) that help protect the body from oxidative stress and inflammation.
3. Supports heart health
Research suggests that consuming 8-42 grams of macadamia nut daily can reduce total and LDL (bad) cholesterol by up to 10%. Studies cited by webmd It also shows that macadamia nuts help reduce inflammation markers associated with heart disease.
Experts attribute these benefits to the high monosaturated fat content of nuts, which is consistently associated with improved heart health and lower risk of stroke and fatal heart attacks.
4. It can help you lose weight
Despite the dense calorie content, macadamia nuts can help you manage your weight. Their fiber and protein content helps promote satiety and suppress appetite. Furthermore, studies suggest that some fats in the nuts remain confined to the fibrous walls during digestion. In other words, your body absorbs fewer calories than previously thought.
Studies on macadamia oil, which is rich in palmitol acid (omega-7 fat), also suggest a potential role to prevent weight gain.
Palmitol acid, omega-7 fatty acid found in macadamia nuts, may also help prevent unnecessary weight gain.
5. Supports gut health
Macadamia nut fiber is prebiotic and acts as a way to ingest beneficial gut bacteria. These bacteria produce short chain fatty acids (SCFAs) and help protect against digestive disorders such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
6. You may have the characteristics to fight cancer
Macadamia nuts contain flavonoids and tocotrienols. This suggests that plant compounds suggested by test tube studies may be useful in fighting and killing cancer cells.
7. May promote brain health
Tocotrienols found in macadamia nuts are being studied for their potential role in brain health. This suggests that test tube and animal studies may help protect brain cells from the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
8. It may contribute to longevity
Regular consumption of nuts containing macadamia nuts is associated with a lower risk of premature death. According to time Research published in the magazine International Journal of Epidemiology People who consumed at least 10 grams of nuts per day were found to have a 23% lower risk of death over the course of 10 years.
